A hamstring strain is a common injury, according to the American Academy of Orthopaedic Surgeons, particularly among sprinters and those who play football, soccer, tennis or basketball. The hamstring, a large muscle on the back of the thigh, is responsible for bending the leg at the knee. When the muscle is strained or pulled, often after exercising without warming up, the individual experiences a sudden, sharp pain in the back of the leg that can become worse over several hours, notes the American Medical Association. Strains respond well to non-surgical treatment.
Step 1
Stop what you are doing. Rest the leg for one to three weeks, recommends the American Medical Association. If your injury is severe, you may need crutches.
Step 2
Apply an ice pack to the affected area. Ice packs should be used for 20 minutes every hour while you are awake to decrease swelling.
Step 3
Elevate the leg when you sit or lie down. Elevation above the heart helps to minimize swelling, according to the AAOS. Keep the knee as straight as possible.
Step 4
Take over-the-counter medications to control pain and swelling. Aspirin, ibuprofen or naproxen are appropriate, notes the AMA, unless your health care provider advises you to take a different medication.
Step 5
Apply heat to the affected area after the swelling stops. A heating pad improves circulation to the leg, but could also increase the swelling if you apply it too early in the healing process, notes the AMA.
Step 6
Wrap the leg in an elastic bandage to reduce swelling. However, consult your health care provider first if you have diabetes or circulatory problems, notes the AMA.
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Step 7
Stretch your leg and do gentle range-of-motion exercises after the pain stops. Talk to your health care provider about physical therapy for flexibility and strengthening exercises, according to the AAOS.
Step 8
Return to your regular activities gradually. Prevent future injuries by warming-up before exercising.
Things You'll Need
- Ice pack
- Over-the-counter medication
- Elastic bandage
- Pillow
References
- "Handbook of First Aid and Emergency Care"; American Medical Association; 2009
- American Academy of Orthopaedic Surgeons: Hamstring Muscle Injuries
