Hamstring Strain Rehabilitation

What is a Hamstring Strain?

A hamstring strain or ‘pulled hamstring’ is a tear to one of the hamstring muscles. Symptoms usually consist of a sudden sharp pain at the back of the thigh, either whilst sprinting or performing a fast stretching movement such as a high kick.

Hamstring strains are graded 1, 2, or 3 depending on how bad they are.

Who is this program suitable for?

This program is suitable for mild to moderate grade 1 or 2 injuries. Whether it is a recent injury or you have suffered for some time we take you step by step from injury to full fitness. Ideal for both beginner and elite-level athletes.

How does it work?

The program consists of 4 phases. You progress through the phases, only moving on to the next phase when you have reached specific exit criteria.

Neal introduces each phase and guides you through the program via a series of videos. The app tells you exactly what to do each day (Today’s tasks) and records your progress to be reviewed later by yourself, or your coach/physio. We don’t just aim to heal your injury with this program but enable you to come back even stronger than before.

Program structure

Neal’s Hamstring Strain rehabilitation program comprises the following:

Phase 1

This is the acute phase of hamstring rehabilitation and begins as soon as possible after the injury.

Phase 2

Phases 2 to 4 cover what is known as the subacute period which makes up the majority of the ‘injury rehabilitation’.

Phase 3

The aim of phase 3 is to achieve equal flexibility in both legs and begin dynamic hamstring strengthening exercises.

Phase 4

Phase 4 introduces dynamic hamstring stretches and the application of heat as opposed to hot and cold alternating.

Phase 5

Phase 5 progresses from phase 4 with the aim of being able to run or stride at 50% of maximum speed and have equal flexibility in both legs.

Phase 6

This is the final phase of Hamstring strain rehabilitation. The aim here is to progress to full sports training and competition.

What is included?

The program consists of treatment and healing, stretching & mobility, strengthening, activation, movement control and functional exercises, as well as cardiovascular workouts to maintain fitness whilst you recover.

Treatment & Healing

This covers how and when to apply treatment such as cold therapy & compression, heat, massage, and taping.


Over 60 different exercises with video demonstrations covering mobility & stretching, activation, strengthening, motion control/proprioception, and functional.

Priority support

If you have any questions about the program or your progress then use in-app support to get in touch with our qualified sports therapist for advice.

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