Hamstring injury treatment in Manchester
Find out how bad it is, rebuild strength and speed, and get back to sport without it going again.
Hamstring injury physio in Manchester city centre
Reviewed by Nick Chatziviltsos, PgDip, HCPC-registered physiotherapist (PH114351), November 2026
At a glance
Who gets it: Footballers, rugby players, sprinters, dancers and anyone who sprints or kicks, especially after a previous strain.
Main symptom: A sudden sharp pain or pull at the back of the thigh during sprinting, kicking or stretching.
Typical recovery: Mild strains: 1 to 3 weeks. Moderate: 4 to 8 weeks. Tendon injuries: 3 months or more.
Sessions: Most people need 4 to 8.
Avoid: Stretching hard in the first week, and sprinting again before you're strong enough.
Get checked quickly: A pop high up near the buttock with heavy bruising and weakness: see us or a doctor within days. It may be a tendon tear.
A pulled hamstring is one of the most common sports injuries. It usually happens when you sprint, kick or overstretch. You feel a sudden sharp pain at the back of your thigh, and sometimes a pop.
The NHS says mild hamstring injuries often improve within a few days, while severe ones can take weeks or months. The bigger problem is that hamstrings tend to go again. A previous hamstring injury is the strongest known risk factor for the next one.
What a good physio adds is a clear grade, a plan with dates, and proper testing before you sprint again. That's how you get back on the pitch quickly and stay there.
🛠️ How we treat hamstring injuries
Every hamstring plan at Athos Physio follows the same three steps. What changes is what we find at each one.
Step 1. Find out how bad it is
Two hamstring strains can feel the same on day one but need very different plans. In your first 60-minute session we work out three things:
What's injured: the muscle belly, the junction where muscle meets tendon, or the tendon itself. Tendon injuries take longer, so this matters for your return date.
Why it happened: fatigue late in a game, a jump in sprinting, low hamstring strength, or a previous strain that was never fully rehabbed.
What's at risk: strength gaps between your legs, how you sprint, and how your hips and back move.
We show you on a 3D anatomy model where your injury is and how it heals, so you understand why each stage of your plan matters.
Step 2. Protect and restore
Ease the pain. Follow PRICE for the first 2 to 3 days, as the NHS advises. Soft tissue work starts once the early pain settles.
Load it early. Gentle bridge holds and isometric hamstring squeezes start within days. Healing muscle responds well to the right amount of load.
Walk normally. We get you walking without a limp first, then jogging as pain allows.
Step 3. Rebuild for speed
This is the part that stops it coming back.
Lengthening strength work, including Askling-style exercises, Romanian deadlifts and Nordic curls. These load the hamstring while it lengthens, just as sprinting does.
Rehab on the gym floor. Being inside F45 NQ means we can use sleds, sliders and free weights to rebuild real strength and speed.
A running ladder from jogging to strides to full-speed sprints, at roughly 60%, 75%, 90% and then 100% effort.
Testing before return, comparing strength, flexibility and sprint confidence between your legs.
We finish when you're back playing with confidence, not just when you can walk without pain.
Want to know how bad your hamstring injury is and when you can play? Your first 60-minute session grades it and starts your rehab the same day. Book your assessment →
🔍 What is a hamstring injury?
Your hamstrings are three muscles at the back of your thigh: biceps femoris, semitendinosus and semimembranosus. They run from your sit bone to just below the knee. They bend your knee and straighten your hip.
They work hardest when you sprint, as the leg swings forward just before your foot lands. The muscle is lengthening and braking at speed. That's when most strains happen, usually in biceps femoris.
A second type happens with slow, extreme stretches, such as a high kick, a dance split or a slip. These tend to injure the upper tendon near the sit bone. They often feel less dramatic but take longer to recover.
Types of hamstring injury we treat
Grade 1 (mild): a few muscle fibres strained; tightness, can walk normally, mild pain bending the knee.
Grade 2 (moderate): a partial tear of the muscle; sharp pain, limping, bruising, weak to bend the knee.
Grade 3 (severe): a large or complete tear; a pop, heavy bruising, hard to walk, sometimes a gap you can feel.
Tendon injury: damage to the tendon, often high near the sit bone; pain on sitting, slower recovery, sometimes after a stretch rather than a sprint.
Working out the grade and whether the tendon is involved changes how fast we progress you.
⚠️ Hamstring injury symptoms
The NHS lists these as the main signs:
Sudden sharp pain at the back of the thigh during sprinting or kicking
A snapping feeling or pop, if the injury is more severe
Tenderness, with swelling and bruising that appear within a few hours
Bruising that tracks down towards the back of the knee over a few days
Pain bending the knee against resistance, or stretching the leg
Limping, or difficulty standing or walking on the leg
Is it your hamstring, your back or something else?
Pain without a clear moment of injury, or with tingling below the knee, may come from your lower back. See our sciatica page.
Deep buttock pain that's worse sitting, with no sudden onset, may be a high hamstring tendinopathy rather than a strain.
Pain in the inner thigh after kicking or changing direction points more towards a groin strain.
Calf swelling, warmth and pain after a long journey needs checking for a blood clot. Don't treat this as a strain.
We test each of these at your first session rather than guessing from the symptoms alone.
🔍 What causes hamstring injuries?
Most hamstring strains happen when the muscle is asked to brake hard while it lengthens. That load is highest in fast running and kicking.
Common triggers we see in Manchester
Sprinting when tired, often late in a five-a-side game or at the end of a session.
A previous hamstring injury, especially one that wasn't fully rehabbed.
Low hamstring strength, particularly strength while lengthening.
A sudden jump in sprinting or match load, such as preseason or a new running club.
Kicking and overstretching in football, dance and martial arts.
Skipping the warm-up before fast running.
Myths about hamstring injuries
"Stretch it out." Hard stretching in the first week can make a fresh tear worse. Strength work helps more.
"Rest until it stops hurting." Complete rest leaves the muscle weak. Gentle loading from early on is better.
"Pain-free means ready." Many people feel fine walking but are still weak at speed. That's when re-injury happens.
🧪 How we assess a hamstring injury
Your first session lasts 60 minutes, so there's time to grade the injury properly and start rehab the same day.
Your story (10 to 15 minutes). How it happened, what you felt, any previous strains, your sport and your next big date.
Safety screen. We check for the warning signs listed on this page, including signs of a tendon tear or blood clot.
Walking and movement checks. How you walk, squat, hinge and lunge, and where you feel it.
Hamstring strength tests. Resisted knee bending at different angles, compared with your other leg.
Flexibility tests. The straight leg raise and active knee extension test, to measure how far the muscle lets you go.
Back and nerve checks. The slump test and a lower back screen, so we don't miss pain coming from your spine.
Your grade, plan and estimated return date. In plain English, with milestones you can track.
You'll leave with treatment started and the first two or three exercises of your custom rehab plan. If we suspect a tendon tear, we'll arrange a scan or specialist opinion.
🛠️ Hamstring injury treatment at Athos Physio
Every plan moves through four phases. How fast you move depends on how your hamstring responds, not on the calendar.
Protect (days 0 to 5). Settle pain and walk normally. PRICE, isometric holds, bridge holds, walking.
Load (weeks 1 to 3). Build strength without pain. Bridges, hip hinges, slider curls, Askling-style lengthening exercises, jogging.
Strengthen (weeks 3 to 6). Heavy and fast strength. Romanian deadlifts, Nordic curls, sled work, strides at 60% to 90%.
Return (week 4 onwards). Full speed and sport. Full sprints, sport drills, return-to-play testing including the Askling H-test.
Hands-on treatment, such as soft tissue work and IASTM, helps ease pain and tightness. Exercise is what rebuilds the muscle.
Your home programme is usually 3 to 5 exercises taking 15 to 20 minutes, 4 to 5 days a week. Most people need 4 to 8 sessions. Tendon injuries need a longer, more gradual plan.
What actually works for hamstring injuries?
Two Swedish trials led by Carl Askling compared rehab built on lengthening exercises with conventional hamstring exercises. In elite footballers, the lengthening group returned in an average of 28 days, against 51 days.
In elite sprinters and jumpers, the lengthening group returned to full training in 49 days, against 86 days. In both trials, injuries involving the upper tendon took much longer.
For preventing the next injury, a 2019 review of 8,459 athletes found programmes including the Nordic hamstring curl cut hamstring injuries by up to 51%.
Recommended: gentle loading early, not complete rest; lengthening exercises, such as Askling-style drills and Romanian deadlifts; nordic curls during rehab and as long-term prevention; a graded return to sprinting, with testing before full sport.
Less useful: hard stretching in the first week; resting until all pain is gone; returning to sport based on how it feels walking.
⏱️ How long does a hamstring injury take to heal?
Grade 1 (mild): back to running: 1 to 2 weeks; back to full sport: 2 to 3 weeks.
Grade 2 (moderate): back to running: 2 to 4 weeks; back to full sport: 4 to 8 weeks.
Grade 3 (severe, no surgery): back to running: 4 to 8 weeks; back to full sport: 2 to 3 months.
Tendon injury: back to running: varies; back to full sport: 3 months or more.
After surgical repair: back to running: guided by your surgeon; back to full sport: several months.
"Back to full sport" means training and matches at full speed, not just jogging without pain.
✅ Hamstring injuries in sport and the gym
If you play sport
Keep training. Train your upper body, core and the other leg while you rehab.
Don't sprint until you've passed testing. Pain-free walking isn't enough.
Build sprinting gradually, at roughly 60%, 75%, 90% and then full speed over several sessions.
Keep doing Nordic curls once or twice a week after you're back.
If you work at a desk
Use a cushion if sitting on the sit bone hurts
Stand and walk for a few minutes every 30 to 45 minutes
Short walks help more than one long sit
Self-help
PRICE for the first 2 to 3 days: protection, rest, ice, compression and elevation
Avoid heat, massage and alcohol for the first 3 days, as the NHS advises
Ice for up to 20 minutes every 2 to 3 hours, wrapped in a towel
Keep the leg gently moving once pain allows, to stop it stiffening
Related conditions
Groin strain: pain in the inner thigh after kicking or changing direction
Hip flexor strain: pain at the front of the hip when you lift your knee
Sciatica: pain, tingling or numbness that travels below the knee
Calf strain: a sudden pull in the back of the lower leg
❓ Hamstring injury FAQs
🚨 Physio, GP or A&E?
Most hamstring injuries are safe to manage with a physio. The NHS advises getting help if pain is severe, swelling is large or growing, or it isn't improving with self-care.
Book a physio (no GP referral needed): sudden pain at the back of the thigh during sport, and you can walk; pain that isn't improving after a week of self-care.
See your GP: a pop near the buttock with heavy bruising and weakness (see us or your GP within a few days; a tendon tear may need a specialist opinion quickly).
Call your GP urgently or 111: severe or worsening pain, large or growing swelling, or a high temperature (call NHS 111 or see your GP); calf swelling, warmth and pain after an injury or long journey (get urgent medical advice; rule out a blood clot).
Call 999 or go to A&E: severe pain and you can't take any weight on the leg (go to A&E or an urgent treatment centre).
If you're ever unsure, ring us on 07475 433300 and we'll tell you honestly whether you should see us or someone else first.
Not sure how serious your hamstring injury is? Book a free 15-minute call and we'll tell you honestly. Book a free call →
-
Mild strains often take 1 to 3 weeks. Moderate tears take 4 to 8 weeks. Tendon injuries can take 3 months or more.
-
Not hard in the first week. Gentle movement and strength work help more. Stretching comes back in gradually.
-
Usually yes. Walking normally, without a limp, is part of early rehab.
-
Returning too soon, low strength and a previous injury are the main reasons. Proper rehab and testing cut the risk.
-
Yes. A review of 8,459 athletes found programmes including them cut hamstring injuries by up to 51%.
-
Ice for the first 2 to 3 days. The NHS advises avoiding heat, massage and alcohol for the first 3 days.
-
Most people don't. A scan helps if we suspect a tendon tear or a severe injury.
-
When your strength matches your other leg and you pass return-to-play testing. For a moderate strain, that's often 4 to 8 weeks.
-
Most people need 4 to 8. We'll give you an estimate at your first appointment.
-
No. You can book directly with us. If you're claiming on health insurance, check with your insurer first.
-
Your first 60-minute assessment and treatment is £95. Follow-up sessions are £55 for 30 minutes, £95 for 60 minutes or £135 for 90 minutes. See our price list for all fees.
-
Yes. Book a free 15-minute consultation and we'll tell you honestly whether physio is the right next step.
📍 Book hamstring injury physio in Manchester city centre
Athos Physio is inside F45 NQ, 77 Piccadilly, Manchester M1 2BU, a two-minute walk from Piccadilly station and Piccadilly Gardens. We're open 7am to 8pm, Monday to Friday, so you can come in before or after work.
Your first appointment is a 60-minute assessment and treatment (£95). Follow-ups are £55 for 30 minutes, £95 for 60 minutes or £135 for 90 minutes. We work with Bupa, WPA, Vitality and Aviva, and you can see all our fees on the price list.
Can't get into town? We also offer home physio visits and online physiotherapy. Not sure physio is right for you? Book a free 15-minute call and we'll talk it through.
Call or WhatsApp 07475 433300, or book online.
Other services: Physiotherapy and active rehab · Sports massage · Pregnancy and postnatal physio · Home visits · Online physio
Written by Nick Chatziviltsos, physiotherapist and founder of Athos Physio, BSc (Hons) Physiotherapy, HCPC registered. Last reviewed: November 2026.
Insurance providers we are affiliated with
Athos Physio is a full-service physiotherapy clinic
We offer injury rehabilitation, post-surgery functional strengthening, deep tissue massage and pain relief, and strength training expertise. We support you in becoming pain-free so that you can achieve a limitless life experience. If you want to speak with us before booking a session you reach out via WhatsApp, call us or email us.
We are based in Manchester city centre a couple of minutes walk from Piccadilly train station and Piccadilly Gardens Square