You’ve pulled or strained your hamstring. Maybe from running, bending, or a sudden stretch. Now it feels tight, sore or tender, and you don’t have the time or energy for long rehab sessions. That’s okay. You can start supporting recovery with just a few focused minutes each day.

What’s going on?

Hamstring pain often comes from overstretching or a small tear in the muscle fibres. It can feel sharp during movement, or dull and tight when sitting or walking. It might even cramp up when you least expect it.

The good news? Most hamstring issues settle with time, gentle movement and simple strength. You don’t need to force it. You just need to nudge it in the right direction.

Three simple things that help (and take under 5 minutes)

1. Keep it moving without forcing a stretch

• Gently bend and straighten your knee while seated or lying down.
• Move through a small, pain-free range. You’re not trying to push it, just reminding the muscle it’s safe to move.
• Try short walks every hour or two to keep the area warm and mobile.

2. Wake the muscle up with no weight

• Sit and press your heel lightly into the floor without letting it slide.
• Hold that tension for 5 seconds, then relax. Do this 3 to 5 times.
• This is a gentle isometric move. It activates the muscle without overstressing it.

3. Use heat or ice, depending on how it feels

• If the hamstring feels swollen or hot, apply a cold pack for 10 minutes.
• If it feels more tight or stiff, a warm shower or heat pad can help it relax.
• Go with what gives relief. Your comfort is the best guide.

Small effort, real impact

You’re not rushing the process. You’re supporting your hamstring to heal at a safe, steady pace. Little movements and light activations build confidence and reduce irritation without setting you back. If the pain is not improving after 10 to 14 days, a physio can help you reassess and find the next step.

You’re already on the right track. Even a few minutes of care each day can help your hamstring recover, move more freely and feel stronger again.

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