1. Pulled Hamstring Defined
The hamstrings comprise the group of three muscles on the back of your thigh that function to bend your knee and straighten your hip. When you run, your hamstrings become fully stretched just before your foot hits the ground; this is when you're most at risk of injury. If you pull a hamstring, you'll know it, because you'll feel a sudden, sharp pain or muscle spasm in the back of your leg. Swelling and bruising may appear later.
2. Recognize the Severity of a Hamstring Pull
Grade 1: Tightness in the back of your thigh and discomfort when walking, usually with minimal swelling, because only minor tears have occurred in the muscle.
Grade 2: Inability to fully straighten your knee, a limp when you try to walk and possibly some painful twinges occasionally with activity. Because the muscle is partially torn, you are more likely to have swelling, and you'll feel pain when you press on the strained area.
Grade 3: Walking significantly impacted; severe pain, especially when bending your knee. You may need to use crutches. You'll see immediate swelling, because the hamstring has been severely torn or completely ruptured. Grade 3 hamstring injuries are rare.
You can usually treat a Grade 1 hamstring injury at home. For a Grade 2 tear, a physical therapist can design an exercise program to help with your recovery. If you suspect a Grade 3 tear, see your physician, as you may need a surgical repair.
3. Start Treatment Right Away
No matter which category of strain you experience, start treatment immediately. Remember the mnemonic PRICE--Protection, Rest, Ice, Compression, Elevation. Prop your feet up and keep an ice pack on the spot where you feel the pain for 15 to 20 minutes several times each day for at least the first 48 to 72 hours. Use a lightweight compression bandage, but be careful that it's not too tight. If it's painful to walk, use crutches. Rest your leg frequently, but don't cut out all activity. Keeping moving can be helpful. If your pain and swelling don't improve, call your doctor.
4. Move On to Rehab
Begin gentle hamstring and calf muscle stretching exercises immediately, as long as they don't increase your pain. It's not uncommon to get immediate relief followed by an increase in pain. This should go away after you repeat the stretching exercises. As your pain and swelling decreases, slowly add strengthening exercises to your program. To avoid a chronic problem, be sure to complete your rehab. Give your hamstring the chance for a full recovery before resuming the activity that caused the damage in the first place.
5. Prevent Future Pulled Hamstrings
Age, fatigue, nerve impingement in the lower lumbar spine, lack of strength and flexibility are all contributing factors to hamstring pulls. You can't change your age, but you can get adequate rest, and maintain good strength and flexibility. This is especially important if you've already injured your hamstring, as it will be more prone to future injuries.
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