Hamstring strains are among the most common injuries for athletes, especially those involved in sprinting, jumping, or cutting movements. If you’ve ever felt that sudden pull in the back of your thigh, you know how frustrating and limiting a hamstring strain can be.
At Cohen Health and Performance, we specialize in sports physical therapy designed to help athletes recover from injuries efficiently and come back stronger. In this blog, we’ll break down why hamstring strains happen, how to rehab them properly, and what you can do to reduce the risk of reinjury.
Why Do Hamstring Strains Happen?
Hamstring injuries most often occur when an athlete is sprinting or decelerating. The primary reasons include:
✔️ Fatigue – Tired muscles are more prone to injury.
✔️ Poor lumbopelvic control – Weak core and hip stability put excess strain on the hamstrings.
✔️ Lack of eccentric hamstring strength – The hamstring must absorb force while lengthening during sprinting, making it vulnerable to injury.
✔️ Previous hamstring strain – A history of injury significantly increases the risk of another strain.
Understanding these risk factors allows us to customize sports physical therapy programs that target weak points and prevent future injuries.
Early Rehab: What to Do (And What NOT to Do)
The first instinct after a hamstring strain might be to stretch it out—but this is a common mistake that can slow recovery. Instead, follow these steps:
🚫 Avoid aggressive stretching in the early stages. Stretching an injured muscle too soon can aggravate the strain.
✅ Control pain and inflammation with rest, ice, and gentle movement.
✅ Maintain blood flow through pain-free activity to speed up recovery.
At this stage, a sports physical therapy approach focuses on reducing pain and preserving mobility while preventing further irritation.
Rebuilding Strength & Function
Once the pain and inflammation have decreased, it’s time to gradually load the hamstring to restore strength and function.
At Cohen Health and Performance, we use the Nord Board, a state-of-the-art tool that measures eccentric hamstring strength. This allows us to:
✅ Compare the injured leg to the healthy leg
✅ Assess an athlete’s risk for future hamstring injuries
✅ Develop a personalized strength program based on objective data
The Phases of Hamstring Rehab in Sports Physical Therapy
A structured rehab program moves through progressive phases:
🔹 Phase 1: Isometric Exercises – These exercises activate the hamstring without movement, minimizing strain while building early strength.
🔹 Phase 2: Eccentric Strengthening – Once tolerated, we introduce slow, controlled lengthening exercises to mimic the hamstring’s function in sprinting.
🔹 Phase 3: Velocity-Based Training – To fully restore athletic performance, we gradually add speed, agility, and explosive movements to rebuild elasticity and power.
🔹 Phase 4: Sport-Specific Drills – The final step is returning the athlete to high-level sport movements like sprinting, cutting, and jumping. This is often the most neglected phase, but skipping it can lead to reinjury.
Preventing Hamstring Strains: The Key to Longevity
The best way to avoid a hamstring strain is to ensure your body is strong, mobile, and well-conditioned. In our sports physical therapy programs, we focus on:
✔️ Eccentric hamstring training to build resilience
✔️ Core and pelvic stability work to reduce unnecessary strain on the hamstrings
✔️ Sprint mechanics coaching to improve movement efficiency
✔️ Individualized risk assessments using tools like the Nord Board
Ready to Recover Stronger? Let’s Get Started!
If you’ve suffered a hamstring strain or want to reduce your risk of injury, our expert team at Cohen Health and Performance is here to help. Our sports physical therapy approach ensures you recover the right way—so you don’t just heal, but return to your sport stronger than before.
📩 Contact us today to schedule an evaluation and start your journey back to peak performance!
