Recovering from a Hamstring Injury: A Three-Phase Strategy


In this article, I’ll share my journey of recovering from a recent hamstring injury.

My goal is to provide insights into the recovery process, offering tips to help you stay healthy and maintain your best performance on the field.

Check out the below video for a detailed overview of my three step recovery process.

Recovering from a Hamstring Injury

The Initial Injury

Three weeks ago, during a competitive 8v8 league game, I suffered a left hamstring injury while going for a shot. The immediate aftermath was challenging, with two days of limping and limited mobility. This led me to a three-phase recovery strategy.

Phase 1: Addressing the Pain

Recovering from an injury often begins with managing pain. While serious injuries require professional medical attention, minor muscle tears can be addressed with some self-care strategies.

Importance of Sleep

Sleep plays a crucial role in the recovery process. Aim for 7 to 9 hours regularly to support your body’s natural healing mechanisms. A healthy diet complements this, forming the foundation of your recovery.

Additional Pain Relief

In addition to proper sleep and nutrition, consider using over-the-counter pain relievers like Advil or Tylenol in moderation. Topical solutions like Icy Hot can also provide relief. These measures helped me manage the initial pain from my hamstring injury.

Phase 2: Active Recovery

Active recovery involves low-intensity exercises to enhance blood circulation and promote faster healing. It’s essential to start slow and never push through pain during this phase.

Walking, Cycling, and Swimming

Low-impact activities like walking, cycling, and swimming are excellent choices for active recovery. They help keep your body moving without putting excessive strain on injured muscles.

Isometric Exercises

Gradually introduce isometric exercises, such as glute bridges and single-leg glute bridges. These exercises engage muscles without causing excessive strain, helping you gauge your recovery progress.

Strength Training

As you progress, incorporate resistance exercises like banded kickbacks, deep kettlebell squats, and dumbbell Romanian deadlifts. Adjust the intensity to avoid overloading your body, focusing on proper form and controlled movements.

Phase 3: Returning to the Pitch

The final phase involves safely reintegrating into the game. This is a critical period that requires careful attention to prevent re-injury.

Individual Training Sessions

Begin with individual training sessions to control the environment and test your capabilities slowly. Prioritize a dynamic warm-up, including high knees, leg swings, and sprints to prepare your body for the demands of the game.

Dynamic Warmup

A thorough dynamic warmup is essential, including high knees, leg swings, back kicks, and karaoke. Spend 5 to 10 minutes ensuring complete warmth before engaging in field activities.

This is what a what a good dynamic warm-up may look like:

  • Light Jog
  • High Knees
  • Kick Backs
  • Hip Open the Gate
  • Hip Close the Gate
  • Leg Swings
  • Side to Side Jog
  • 50% Sprint
  • 75% Sprint

Dribbling Drills and Passing

Incorporate dribbling drills with varying tempos and passing exercises against a wall to enhance ball control and touch.

Simple cone weaves and shuttle runs are my go to when looking for a simple dribbling drill.

Focus on short, controlled passes to minimize stress on your recovering muscles.

Shooting Caution

Be cautious with shooting exercises to avoid unnecessary stress on your lower body. Limit the number of shots, especially from outside the box, and pay attention to your body’s signals.

Shooting can easily result in re-injury, so listen to your body and don’t overdo it.


Recovering from a hamstring injury requires patience and a well-structured approach.

Don’t shy away from incorporating activity into your recovery but always prioritize your pace and avoid rushing back too soon.

Share your experiences in the comments, and remember, patience is key to a successful recovery.

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