Injuries to the hamstring muscles are regularly seen throughout the country, especially with athletes who play sports where sprinting is involved such as running between bases in baseball, or other running sports such as track or soccer. Injuring your hamstring can be a painful experience and requires immediate attention, especially with a hamstring muscle sprain. Getting immediate treatment can make a noticeable difference in how long it takes for the muscle to heal.
Step 1
Apply a cold pack to the injury site. Use a bag of ice if you do not have a commercial cold pack available. Place the ice in a resealable plastic bag. Wrap the ice bag in a towel before placing the pack directly on the skin to help reduce discomfort.
Step 2
Apply a compression bandage to help reduce swelling. Compression shorts can also be worn to help minimize swelling.
Step 3
Place the affected leg on a chair or place pillows under the leg to help elevate the injury while resting. The goal is to keep the injured area above the level of the heart to help facilitate drainage from the wound site and minimize swelling.
Step 4
Start stretching the muscle as soon as the swelling begins to subside. Use gentle hamstring stretches, keeping in mind that the muscle will not stretch as far as it normally would before the sprain.
Step 5
Start strength training the muscle as soon as the swelling begins to subside. Use exercises such a leg curls, leg raises and bridging exercises that place less stress on the injured muscle tissue, while still helping relieve swelling and strengthening new muscle fibers.
Step 6
Schedule a meeting with a sports rehabilitation specialist, such as a physical therapist. This is especially important if you are unsure what exercises and stretches you can do to help rebuild the muscle and reduce swelling without re-injuring the hamstring.
Things You'll Need
- Cold pack
- Towel
- Bag of ice
- Compression bandage
- Pillows
- Chair
