Hamstring & calf strains
Hamstring and calf strains are among the most common sporting injuries, typically felt as a sudden pain at the back of the thigh or lower leg during sprinting, accelerating or jumping. They range from a minor tweak to a more significant tear, and they have a high rate of recurrence if returned to sport too early or under-rehabilitated.
Getting back safely means more than waiting for the pain to go. Treatment progresses through restoring movement, rebuilding strength - particularly at longer muscle lengths - and reintroducing running and sprinting under control, using clear criteria for each stage. Melissa assesses the injury, grades it, and builds an individualised return-to-running plan that gets you back as quickly as is safe and reduces the risk of it happening again.
Read more about exercise rehabilitation & strength at Stride.
Common questions
How soon can I run after a hamstring strain?
It depends on the grade, but return is guided by milestones rather than time alone - pain-free walking, restored strength and range, then a graded return to running and sprinting. Minor strains may allow running within one to two weeks; more significant ones take longer. Returning too soon is the main reason hamstring injuries recur, so the plan progresses on how the muscle is performing.
How do I stop a muscle strain coming back?
Recurrences usually come from returning before the muscle has regained its full strength and capacity, especially at longer lengths. The most effective prevention is completing a progressive strengthening programme, restoring sprinting mechanics, and building the muscle's endurance for your sport - not just waiting for pain to settle. A structured return-to-sport plan is what protects you.