The hamstrings are strong muscles that run down the back of the upper legs between the glutes and knees. They are made up of three parts called the "biceps femoris," "semitendinosus" and "semimembranosus." The main function of these muscles is to flex the knee, meaning the heel coming up toward the butt. When you suffer an injury to the hamstrings, there are several ways to treat and care for it.
Step 1
Take a load off. When your hamstring muscle has been injured, rest your leg by taking weight off of it. Discontinue any activities that cause pain to develop and use crutches to get around if it is severe enough.
Step 2
Ice it down. Apply ice packs, ice cubes wrapped in a towel or a bag of frozen vegetables to your hamstring. This can help prevent muscle spasms and reduce pain. Do this for 15 to 20 minutes, three to six times throughout the course of the day. Make sure to wrap ice packs and frozen vegetables in a towel to protect your skin.
Step 3
Wrap a bandage around your hamstring. This can help prevent swelling and reduce the amount of blood loss. Use an elastic compression bandage and wrap it tightly enough so it is taut, but don't apply too much pressure.
Step 4
Lift your leg. To further reduce swelling, elevate your leg while you are resting at night. Make sure it is higher than your heart when you do this. Lie on the floor and place it on a sofa, lounge chair or put it up on your bed.
Step 5
Keep your knee immobile. The hamstrings are called into play when the knees are being bent. If you have an injury, wear a knee splint to keep your knee from bending. This will promote the healing process by keeping your leg in a neutral position.
Step 6
Do an internal rotation. An internal rotation stretch can help alleviate tight hamstring muscles that have been caused by an injury. To do this exercise, sit on the floor with your affected leg straight out in front of you and your other leg bent and flat on the floor. Turn your foot inward and lean forward as far as you comfortably can. Hold for 20 to 30 seconds and release.
Step 7
Perform a dynamic leg swing. A dynamic stretch is done in motion instead of held for a period of time. To do a leg swing, stand with your affected leg lifted off the ground. Alternate swinging it in front and behind your body in a straight motion. Hold on to a wall or stationary object for balance if you need to. Go back and forth 10 to 15 times.
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