A hamstring injury can shut down training overnight. Whether it grabbed mid-sprint or under a heavy deadlift, or has been building as a deep ache under the sit bone that hates speed and long sitting, the two questions are the same: how soon can I get back, and will it happen again? They are the first two questions we hear at ActiveX Physio in Singapore.
Should you stretch a hamstring injury?
If you have been stretching it, stop. An acute strain tore because the muscle was loaded at length, and stretching repeats that exact mechanism; a chronic tendinopathy sits at the sit bone, where stretching compresses the tendon precisely where it hurts. So the first job is working out which one you have, because everything after the diagnosis depends on it. Grade matters too. A mild strain and a high-grade tear sit on very different timelines, and guessing wrong is how short injuries turn into long ones. We assess where the injury sits, how it behaves under load, and what your sport demands of the hamstring.
What does hamstring rehab involve?
Acute strains get protected early. No stretching, gradual isotonic loading as the muscle heals, then a structured return that respects the healing timeline rather than the race calendar. Tendinopathies (the deep sit-bone ache that worsens with speed or long sitting) go the other way: heavy, slow work through Romanian deadlifts and hip thrusts, progressing to eccentric loading and eventually the drills your sport actually uses.
Who can help
Any of our physiotherapists can assess and treat hamstring injuries. If you are a runner, Nicholas Ho and Isabelle Chow both work with runners and can assess what your posterior chain needs. If you are a lifter, TJ Chen can assess the hamstring in the context of deadlift and squat mechanics. For acute tears from contact sport, Daniel Ng handles acute trauma and can manage the early phase alongside a structured return.
Go deeper
We have two guides here. One goes deep on hamstring pain, including how strains and tendinopathies differ in the clinic. The other covers muscle strains more broadly. Read the hamstring guide → | Read the muscle strain guide →