The hamstrings consist of three muscles--the biceps femoris, semimembranosus, and semitendinosus--on the back of your thighs. They cross both the hip and knee joints to facilitate hip extension and knee flexion. Hamstring pulls are very common, especially among athletes who have to jump and sprint frequently, according to William Prentice, a physical therapist and author of "Essentials of Athletic Injury Management." Prentice also explains that hamstring pulls often recur because scar tissue sometimes develops during the healing process. If you pull your hamstrings, take great care to complete the rehabilitation process thoroughly to allow your muscles and connective tissues to heal properly and to minimize the risk for reinjury.
Step 1
Place an ice pack against your hamstring muscles four to eight times per day for 20 minute intervals. Wrap and attach an elastic band tightly around your thigh to secure the ice pack and compress the affected area.
Step 2
Refrain from weight bearing activities at first, especially those that may aggravate your injury, such as plyometric exercises and sprinting. Use crutches if necessary.
Step 3
Take pain medications such as acetaminophen or ibuprofen if approved by your doctor. Use them as directed on their labels.
Step 4
Perform gentle stretching exercises to restore flexibility and range of motion to the hip and knee joints once the pain and/or swelling subsides. Hold each stretch for about 10 seconds under light tension.
Step 5
Perform isometric exercises, which do not involve joint motion, to begin strengthening your hamstrings. For example, lie on your belly and have a partner hold the ankle of your injured leg. Contract your hamstrings, trying to flex your knee joint, but tell your partner to resist so no movement actually occurs.
Step 6
Perform dynamic resistance exercises, involving joint motion, to continue strengthening your hamstrings. Use only your body weight initially, and then add external resistance using free weights and/or weight machines. Increase the resistance gradually.
Step 7
Perform plyometric exercises, which involve explosive and powerful movements, after developing a base of strength. Examples of plyometric exercises for your hamstrings include box jumps, long jumps, skipping and sprinting.
Step 8
Perform sport-specific activities if you are involved in athletics. Resume playing when cleared by your doctor.
Tips and Warnings
- Do not rush through the rehabilitation process. This may cause reinjury and force you to start the process over again. Take pain medications with food to avoid nausea.
- Pain medications can cause health complications if you have certain conditions. Consult with your physician before taking them.
Things You'll Need
- Ice pack
- Elastic band
- Resistance training equipment
References
- "Basic Biomechanics (Fifth Edition)"; Susan J. Hall; 2007
- "Essentials of Athletic Injury Management (Seventh Edition)"; William E. Prentice, PhD., A.T.C., P.T.; 2008
- "Essentials of Strength Training and Conditioning (Second Edition)"; Thomas R. Baechle and Roger W. Earle; 2000
- University of Iowa Hospitals and Clinics: Hamstring Injuries
- American Academy of Orthopaedic Surgeons: Hamstring Muscle Injuries
Member Comments