Dancing and sports that involve sprinting, such as track or basketball, increase your risk of suffering a pulled hamstring injury, according to the American Academy of Orthopaedic Surgeons. Often referred to in the singular, "the hamstring" is really a group of three muscles at the back of the thigh that helps to bend and extend the leg. Hamstring pulls or strains may result from several factors, including bearing too much weight or muscle weakness or tightness. A Grade 1 muscle strain is mild and can be effectively treated with home remedies, states the AAOS.
Step 1
Apply RICE treatment---rest, ice, compression and elevation---as soon as you suffer the injury. Stop any activity that causes pain. Apply ice treatment for 15 to 20 minutes four times each day, making sure to put a towel or cloth between your skin and the ice pack. Wrap your thigh with a bandage to reduce swelling, but do not wrap it too tightly. Keep your leg elevated as much as possible during the first 24 hours following the injury, advises the Baptist Health System.
Step 2
Take an over-the-counter pain reliever such as ibuprofen or acetaminophen. Do not exceed the recommended dose and take as directed on the package to reduce the risk of adverse reactions.
Step 3
Start doing gentle stretches once the pain subsides. Sit on the edge of your bed or on a chair and slowly try to extend your leg. Do not hold the stretch. Return your leg to a normal position then repeat the stretch for three to five minutes, advises SportsInjuryClinic.net.
Step 4
Practice hamstring curls to strengthen the muscle. Stand up and hold on to the back of a chair or the wall. Keep your unaffected leg planted on the ground and bend your knee so that you bring your heel up to your buttocks. Lower your leg and then repeat the exercise 10 times, recommends SportsInjuryClinic.net. Complete two sets as long as you do not feel any pain.
Tips and Warnings
- If you have a medical condition or you're taking medications, speak to your doctor or a pharmacist before taking an OTC pain reliever. Apply heat before performing stretches. Consult your family doctor if you do not notice considerable improvement in 10 to 21 days. Your injury may be more serious than you realize and your doctor may refer you to a physiotherapist or sports injury doctor. These specialists can use various treatments, such as sports massages or electrical stimulation, to help you recover.
- See a doctor if you experience any of these symptoms right after the injury: pain when bending your leg against resistance; noticeable swelling; considerable difficulty walking; or severe pain. These symptoms are associated with more severe grade 2 and 3 hamstring injuries in which the muscle has torn. (Ref 3)
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