Hamstring and groin strains are among the most common injuries in soccer, football, track and other sprinting sports. They also come back often, usually because the muscle was never rebuilt to handle top speed. Rehab is about restoring strength at long muscle lengths and high speeds, then testing it before you play.
Then
“While powerlifting, I sustained a tear in my hip flexor.”
Now
“…she had me back in the gym, hitting my normal weights, in no time.”
What does a hamstring or groin strain feel like?
- A sudden pull or sharp pain at the back of the thigh or in the groin
- Pain when sprinting, kicking or changing direction
- Bruising a day or two after the injury
- Pain stretching, or squeezing your legs together
- Feeling like you cannot reach full speed
What usually causes it?
- Sprinting, especially late in a game when tired
- Kicking and quick changes of direction
- A previous strain that was not fully rehabbed
- Sudden jumps in speed work or games played
How can physical therapy help?
- Grading the strain to set a realistic timeline
- Early, pain-guided strengthening rather than complete rest
- Hamstring and adductor strength work, such as Nordic and Copenhagen exercises
- A staged return to sprinting and kicking
- Speed and strength testing before full play, plus a prevention routine to keep in your training
When should I get it checked?
As soon as possible after the injury. Starting early helps you return sooner and lowers the chance of the strain coming back.
See a doctor right away if you notice
- A pop with heavy bruising and a gap you can feel near the buttock (possible tendon tear that may need a surgeon)
- You cannot walk or put weight on the leg
- Groin pain with fever, or a lump that appears when you cough or strain (possible hernia)
- Calf swelling and pain after the injury (possible blood clot)
Questions about a hamstring or groin strain
How long does a pulled hamstring take to heal?
It depends on the grade and where the strain is. Mild strains can take a few weeks, while injuries that involve the tendon take longer. After your evaluation we give you your own timeline.
Should I stretch it?
Not hard, early on. Gentle movement is fine, but aggressive stretching in the first days can irritate it. Strengthening, guided by pain, does more.
Why do hamstring strains keep coming back?
Usually because the muscle never got its strength back at long lengths and high speed. Testing before you return and keeping strength work in your routine lowers the risk.
Is groin pain always a strain?
No. Groin pain can also come from the hip joint, the lower abdominal wall or a hernia. We check for these and refer you to a doctor when needed.
Can I keep training?
Usually, yes. Upper body work, the other leg and pain-free conditioning keep you fit while the injured muscle recovers.
Can these strains be prevented?
Largely, yes. Programs built around hamstring and adductor strength, like the Nordic and Copenhagen exercises, have been shown to lower these injuries in soccer and other team sports.