I’ve pulled my Hamstring playing rugby, what exercises can I do?

Sep 19, 2019

With the Rugby world cup in full swing we would like to share a common injury rugby players present to our private physiotherapy, sports therapy and sports massage clinics in Havant and Rowlands Castle with – “Hamstring Strains”

The first thing it would be good to do is to get an assessment by a health professional to make sure it is a hamstring strain and not sciatic neural tension. The reason for this is we see so many people who come to our clinics complaining of tight / painful hamstrings, on assessment the pain is due to sciatica or sciatic nerve tension not a hamstring muscle tear.  Treatment for the two problems are totally different.

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What is a Hamstring Strain?

It is an injury to the back upper leg muscle in which some of the muscle fibres are torn. It can be a grade one – mild tear, to grade three – rupture (total tear) of the hamstring muscle.

The hamstring muscles are called: semimembranosus, semitendinosus and biceps femoris.

What causes a Hamstring Strain?

  • A sudden sprint or explosive movement
  • Jumping
  • Overstretching when kicking a ball
  • Previous hamstring strain


Please be aware of your body and take advice from your GP before exercising or send an email to ( for advice and guidance. When exercising do not push into sharp pain.

Knee Bend

  • Lie on your front. Keeping your thigh down, bend your knee as far as you easily can.
  • Hold for 10 seconds, repeat 10 times 3 times a day


  • Start with your back and arms flat on the mat, knees bent and feet planted on the floor.
  • Proceed to slowly raise your hips until your trunk and thighs are aligned.
  • Hold for 10 seconds, repeat 10 x 3, 2 times a day

Single Leg Bridging

Single leg bridging – progress to this once bridging is easy and pain free.

  • Lying on your back
  • Bend one knee
  • Keep the other leg straight and level with the other knee
  • Push down through your heel on the bent leg and lift your hips up
  • Repeat until fatigue

If you have recently injured your hamstring or tore your hamstring a while ago but it doesn’t feel right still, if you are not back to rugby and you want to be able to play again or are not sure what exercises you should be doing then please get in contact with us so we can help you. Email, call 07835 712306 or book online.

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