• Deep pain under the butt
• Pain high in the back of the thigh
• Aching pain
• Pain while running
• Pain while sprinting
• Pain when climbing stairs
• Pain while squatting
• Pain when bending forward
• Pain after sitting for a long time
• Tenderness when touching the tendon
• Tight feeling in the hamstring
• Stiffness after resting
• Weakness in the leg

• Deep ache high in the back of your leg or under your butt
• The pain often starts slowly and gets worse over time
• Running, sprinting, climbing stairs, bending forward, or sitting for a long time can make it more painful
• Hamstring may feel tight, stiff, or weaker than normal, especially when first getting up after resting

• Running long distances
• Sprinting often
• Jumping over and over
• Doing too much without enough rest
• Going back to sports before your hamstring is fully healed
• Tight hamstrings
• Weak hip or leg muscles
• Poor running form
• Training harder too quickly

• Do I have pain high in the back of my leg or under my butt?
• Has the pain slowly gotten worse instead of starting all at once?
• Does it hurt more when I run, sprint, or climb stairs?
• Does sitting for a long time make my leg hurt?
• Does my hamstring feel tight or stiff when I first get up?
• Does the pain keep coming back every time I play sports?
• Is the sore spot painful when I press on it?

Educational only — not a medical diagnosis.

1. 1Take a break from sprinting, jumping, and hard running until your leg feels better.
2. 2Put an ice pack on the sore area for 15 to 20 minutes after sports if it hurts.
3. 3Try lower impact activities like swimming or easy biking while your leg heals.
4. 4Start gentle hamstring stretches when they no longer make your pain worse.
5. 5Build strength with bridges, hamstring curls, heel digs, and resistance band exercises.
6. 6Strengthen your hips and glutes with clamshells, side steps with a resistance band, and single leg bridges.
7. 7Use a foam roller on your glutes and the back of your thigh, but do not roll directly over the sore spot.
8. 8Slowly return to running by walking first, then jogging, then sprinting.

• Your pain has lasted for several weeks and is not getting better.
• Sitting or walking has become very painful.
• You cannot return to sports because your hamstring keeps hurting.
• The pain suddenly becomes much worse.
• Your leg feels weak or gives out.
• The same pain keeps coming back even after resting.

• Warm up before every practice with light jogging, butt kicks, and leg swings.
• Make your hamstrings stronger with bridges, slow hamstring curls, and heel digs.
• Strengthen your hips and glutes with resistance band walks, clamshells, and step ups.
• Stretch your hamstrings gently after sports once your pain is improving.
• Increase your running distance and speed a little at a time instead of doing too much at once.
• Take rest days between hard practices so your leg has time to recover.
• Keep doing your strength exercises even after the pain is gone to help stop the injury from coming back.