A pulled hamstring is an injury that can sideline an athlete for weeks if not treated properly. Knowing how long to stay off a pulled hamstring is key to recovering quickly and reducing the risk of re-injury. In this article, we’ll discuss the severity levels of pulled hamstrings, how long recovery takes, when it’s safe to return to activity, and tips for facilitating healing.
What are the grades/levels of a pulled hamstring?
Not all hamstring muscle strains are the same. Doctors grade pulled hamstrings into three categories:
- Grade 1 (mild) – Minor tearing of muscle fibers. Little loss of strength or range of motion.
- Grade 2 (moderate) – More extensive muscle fiber damage with notable loss of strength. Walking is usually still possible.
- Grade 3 (severe) – Complete tear or rupture of the hamstring muscle. Significant loss of function makes walking very difficult.
The severity of the initial injury dictates how long recovery will take. Grade 1 strains heal relatively quickly, while Grade 3 tears can take months to improve.
How long does it take to recover from a pulled hamstring?
The estimated recovery times for each hamstring pull grade are:
- Grade 1 – 1 to 3 weeks
- Grade 2 – 3 to 8 weeks
- Grade 3 – 8 to 12 weeks
However, recovery time can vary quite a bit from person to person depending on factors like age, fitness level, genetics, and how well rehabilitation goes. Trying to return to activity too soon frequently leads to re-injury and longer recovery.
Grade 1 pulled hamstring
With prompt treatment, Grade 1 hamstring strains often heal within 2-3 weeks. However, athletes should still avoid strenuous activity like sprinting or sports for about a month to allow the muscle to regain flexibility and strength.
Grade 2 pulled hamstring
Moderate Grade 2 hamstring strains typically take 4-8 weeks to improve with proper rehab. Athletes are advised to avoid sports for 6-10 weeks to prevent re-injury.
Grade 3 pulled hamstring
The most severe Grade 3 hamstring tears can take 2-3 months before return to sports is possible. Even then, the athlete may not be able to perform at full capacity for 4-6 months post-injury.
When can you return to activity after a pulled hamstring?
Returning to normal training and competition too soon is the biggest cause of re-injury with hamstring pulls. Even when pain and soreness have resolved, the muscle may still be vulnerable. Follow these general guidelines for safely returning to activity:
- Do gentle stretches and range of motion exercises within the first week.
- Start light strengthening exercises within 2 weeks under a physiotherapist’s supervision.
- Progress to harder hamstring exercises like resistance training around 4 weeks.
- Begin jogging and running drills after about 6-8 weeks if pain-free.
- Only return to full practices or games when muscle strength and flexibility are restored, which takes at least 8-12 weeks.
Proceed gradually through each step of rehabilitation. If pain returns, go back to the previous stage. Returning too fast risks muscle re-tears or straining the other hamstring to compensate.
Tips for healing a pulled hamstring faster
Several therapies and self-care techniques can help speed up recovery from a pulled hamstring when combined with rest and rehabilitation exercises:
RICE – Rest, Ice, Compression, Elevation
RICE therapy is recommended immediately after injury for the first 72 hours. This involves:
- Rest – Avoid any activity that could strain the muscle.
- Ice – Apply ice packs wrapped in cloth for 15-20 minutes several times per day to reduce swelling and pain.
- Compression – Wear an elastic wrap or bandage to limit swelling.
- Elevation – Keep the leg raised higher than the heart when possible to improve blood flow and drainage.
Pain relievers
Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help control pain and reduce inflammation during the initial injury phase.
Contrast baths
Alternating between short soaks in hot and cold water may help improve circulation and speed muscle repair.
Massage
Gentle massage can help stretch injured tissues and break down scar tissue as the hamstring heals. Avoid deep pressure on the tender muscle in the early stages though.
Physical therapy
A physical therapist can provide treatments like ultrasound, muscle stimulation, and targeted stretching and strengthening exercises to aid recovery.
| Grade of Hamstring Pull | Typical Recovery Time |
|---|---|
| Grade 1 (mild) | 1-3 weeks |
| Grade 2 (moderate) | 3-8 weeks |
| Grade 3 (severe) | 8-12 weeks |
Preventing recurrent hamstring strains
Once an athlete suffers one hamstring strain, they become much more susceptible to repeat injuries. Up to one third of hamstring injuries recur within the first year after the initial damage. To reduce the risks of reinjury:
- Follow all rest and rehabilitation recommendations before returning to play.
- Build up training volume and intensity slowly.
- Continue hamstring strengthening after recovery.
- Warm up thoroughly before activity.
- Stretch the hamstrings regularly to improve flexibility.
- Use hamstring compression wraps or sleeves during activity.
- Get sports massages to break up scar tissue.
- Consider prescription eccentric strengthening programs.
When to see a doctor
See a sports medicine doctor or physiotherapist if you experience:
- Sudden, sharp pain in the back of the thigh during activity.
- Severe inability to walk normally after a hamstring injury.
- Significant bruising, swelling or weakness in the leg.
- Recurring hamstring tightness or strains.
A doctor can evaluate the hamstring, grade the severity of the pull, recommend appropriate treatment, and design a rehabilitation program. Imaging tests like an MRI may also be needed with severe Grade 3 injuries.
Conclusion
Recovering from a pulled hamstring requires patience. Attempting to rush back to activity too soon usually aggravates the injury and leads to longer recovery times. Follow the doctor or physiotherapist’s instructions for resting the muscle and gradually reintroducing activity over a period of weeks to months depending on the grade of the initial strain. With proper treatment and rehab, most hamstring strains can fully heal and regain strength. But taking the necessary time off is crucial to avoid reinjury.