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Was in the pool 2 weeks ago and I think I pulled my hamstring. It wasn't all of a sudden- I was doing 20 x 100m at a hard pace, had warmed up before going in. Didn't feel much, if anything, whilst swimming (front crawl). Got out and found that there was a tightness and some clicking at the back of my knee, coming from the thin tendon parts of the hamstring where they attach. They weren't sore to touch but a little tender. There wasn't much pain at all just a bit of discomfort when walking. Things eased off so I went in again 2 days later and did 8 x 200m at a slower pace so that it was less intense on the joints. I felt a bit of the clicking/locking in the same place and walking home was quite uncomfortable. I haven't been in the pool since or done anything else as I am battling shin splints hence why I'm in the pool. I tried stretching and it seemed to make the pain worse. Yesterday I tried gentle stretching again and it brought it back slightly. There appears to be some small swelling behind the knee joint. I applied ice when the pain was at it's worst.
In the Summer (August-Sept) I was swimming almost every day without pain at all but last week was my first swim for a month. When is it safe to go back in the pool and how do I treat it?