Don’t Ham It Up: What You Need to Know About Hamstring Injuries
- Julian Simpson
- 23 hours ago
- 3 min read
Don’t Ham It Up: What You Need to Know About Hamstring Injuries
Ah, the hamstrings—those sneaky muscles that live in the back of your thighs. They help you sprint, jump, kick, and even just get up from the couch without groaning. But if they get injured, they can really slow you down. Let’s dive into what makes hamstrings tick, why they’re prone to injury, and how chiropractic care can help you get back on your feet.
Meet Your Hamstrings
Your hamstrings are actually a group of three muscles:
Biceps femoris (helps bend the knee and rotate the leg outward)
Semimembranosus (assists with bending the knee and rotating inward)
Semitendinosus (also bends the knee and rotates inward)
Fun fact: the biceps femoris is most often injured because it’s got a dual “command system” (dual innervation), making it a bit of a diva.
Hamstring Injuries: The Stats
Hamstring injuries are common in sports and daily life, especially if you:
Have had a previous hamstring injury
Are getting up there in years
Play sports that demand sudden sprints, jumps, or kicks
Belong to certain ethnic groups (research shows there’s some variation!)
Here’s the breakdown of injury severity:
Grade 1: Mild strain, only hurts during activity
Grade 2: Partial tear, moderate pain, and functional limitation
Grade 3: Complete tear or avulsion, sometimes with surprisingly little pain
According to studies, recurrence risk skyrockets if you’ve injured your hamstring before, so early and proper care is key.
Surgery vs. Non-Surgical Care
So what happens if you tear a hamstring? It depends on the severity.
Nonoperative Care
For mild to moderate injuries (Grade 1 & 2), treatment usually involves:
Rest and ice ❄️
Short-term anti-inflammatories
Structured rehabilitation with strengthening and stretching
One study found patients who went this route saw a concentric strength deficit of 40% at 4 months, improving to 25% at 2 years—but some weakness can persist, especially for high-intensity sports.
Surgical Care
Grade 3 injuries often need surgery, especially if the tendon has retracted more than 2 cm. Here’s what the research says about recovery after surgery:
Strength recovery: Most patients regain >90% of hamstring strength within a year.
Return to sport: Around 95–98% of athletes return to preinjury levels, often within 12–16 weeks if treated early.
Patient satisfaction: Extremely high—median satisfaction scores often hit 100% in studies.
Functional outcomes: Improvements in flexibility, range of motion, and daily activity performance are consistently reported.
For comparison, one study looking at both treatment types found:
Operative group: Single-leg hop distance ~119 cm, LEFS score 74.7
Nonoperative group: Single-leg hop distance ~56 cm, LEFS score 68.5
Translation: surgery can significantly boost function, strength, and the chance of returning to your favourite activities.
The Takeaway
Your hamstrings might be small, but they’re mighty. Whether you’re a weekend warrior, professional athlete, or just trying to get through your yoga class, taking care of these muscles matters. Key tips:
Warm up properly before exercise
Strengthen your hamstrings and glutes
Address injuries early to prevent long-term issues
At Health Wise Chiropractic, we can assess, treat, and guide your hamstring recovery—helping you get back to life (and sport!) pain-free. Don’t ham it up—come see us before that “pop” turns into a bigger problem.
For more information about how we can help YOU with your muscle pain and improve your underlying dysfunction so the problem doesn’t come back . Please call Health Wise Chiropractic 03 9467 7889 or book online to see one of our Chiropractors in Sunbury or Melton/Strathtulloh Today!
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Alhomayani KM, AlSayed RH, Sandaqji DO, Alharbi AA, AlSayed OH, Alshammary AA, Alshehri SD, Bukhary HA. Outcomes After Operative and Nonoperative Management of Hamstring Injuries: A Systematic Review. Orthop J Sports Med. 2026 Jan 15;14(1):23259671251393635. doi: 10.1177/23259671251393635. PMID: 41552623; PMCID: PMC12808587.
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