How to Wrap Your Hamstring

Overview

Any time you have had a hamstring injury it makes that muscle more vulnerable to another injury any time you put it under stress. This is true if the hamstring has a minor tear as well as if you've had surgery to repair a complete avulsion. Protection is needed for any activity, including an athletic contest, jogging or a long hike. To prevent an injury, you can wrap your injury with athletic tape for additional support.

Step 1

Stretch out your hamstring by doing a few exercises before you start wrapping it. One of the best stretches to do is to sit with your feet folded in front of you so the bottoms are touching. Bend your chest to your right knee and hold the stretch for three seconds. Do the same to your left knee. Hold the stretch but do not bounce. Do this stretch 10 times with each leg.

Step 2

Use an athletic pre-wrap on your hamstring before you start using athletic tape. The pre-wrap will help the athletic tape stick in place better during your activity and it will also help you remove the athletic tape with a bit more ease when the exercise is over. Pre-wrap also helps to prevent skin irritation.

Step 3

Take the athletic tape and start wrapping your hamstring. Start about 1 1/2 inches above your your knee and head up to your groin, stopping about 3 inches below the groin.

Step 4

Wrap the tape firmly, but do not choke off circulation in your leg. Remember you are going for a run or competing, so you can't inhibit proper circulation. The key word is snug. You want support from the athletic tape, but you still want to be able to move your leg comfortably. If you have concerns about the tape being too tight and you've received proper training in its use, wrap with kinesio tape (in which case you omit the pre-wrap). Kinesio tape--which gets its name from kinesiology (the study of the mechanics of body movement)--also benefits the circulatory and neurological systems.

Step 5

Elevate your leg after competing in a sporting after wrapping your hamstring. Take off the wrap and elevate your leg for at least 20 to 30 minutes. If you have any pain or swelling, treat it with an ice pack for 15 minutes out of every hour for the next six hours.