The hamstrings are a cluster of muscles that help with flexing the knee. Hamstring injuries can be a pull, excessive stretch, strain or complete rupture of one or more of the hamstring muscles. This pain will usually be felt the most at the back of the knee and can be a painful and debilitating sports injury.
Step 1
Immediately treat the injury. This means apply ice (using an ice pack) and pressure (using your hands) to the hamstring as soon as you can. Elevate the injured area and rest it. These techniques will help reduce swelling and need to be done as soon as possible after the injury, as well as at least three times daily for the following three days.
Step 2
Stretch it. Beginning the first day after your injury, at least three times a day you should do hamstring stretching exercises. One such exercise is to place the injured leg straight on the floor and try to touch the toe of the injured leg without bending your knee. This can be done by either sitting down and trying to touch your toe, or by standing up and attempting to touch your toe. Either position will help stretch your hamstring.
Step 3
Strengthen it. As soon as you can walk without pain, add light cardiovascular exercise into your daily routine, such as swimming, biking or walking. After a few days of this, add other hamstring exercises (see Resources).
Step 4
Return to activity slowly. Start by jogging lightly for three to five minutes each day. If you play sports, slowly work in some of the leg movements you use while playing.
Step 5
Prevent further injuries. Before you engage in any physical activity, stretch and warm up to prevent re-injuring your hamstrings.
Things You'll Need
- Ice
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