Athletes of all types sustain hamstring injuries, but those who participate in activities involving running of any kind tend to suffer hamstring injuries more often, according to Sports Injury Clinic. Mild to acute hamstring injury is not uncommon for more serious athletes, especially those who constantly run and jump while practicing sports, such as track and field, football and basketball. With appropriate healing time and suitable workouts, hamstrings can completely recover after injury.
Hamstring Muscles
Three muscles make up the hamstrings -- semimembranosus, semitendinosus and biceps femoris -- and are located in the back part of the upper leg. Hamstring muscles work with other muscle groups to support posture, knee bending, and leg and hip movement. The hamstrings are prone to injury because they're not as flexible as other major muscles, and they typically take a lot of stress during exercise, according to the Common Sports Injuries website.
Hamstring Injury Time Out
It usually takes around two weeks for less serious hamstring injuries to mend, but it can take much longer -- up to three months -- for more severe hamstring injuries to heal. Resuming workout too quickly before allowing a hamstring injury to heal will increase the likelihood of reinjury, notes Common Sport Injuries.
Rehabilitation
Start out slow with hamstring injury recovery. Professional therapy and rehabilitation may prove most beneficial before getting back to your usual workouts, according to the Sports Coach website. Ensuing exercise of any type too soon will thwart healing, especially if you still have swelling and inflammation. Initial care of a hamstring injury should involve rest, ice, compression and elevation -- or R.I.C.E, recommends Rice University sports medicine experts. The Stretching Institute recommends R.I.C.E.R., which is the same as R.I.C.E. rehabilitation, but the last "R" suggests getting a Referral from your health care provider for a rehabilitation program as the last step.
Stretching Workouts
After one to two days of R.I.C.E., or R.I.C.E.R., you should begin a mild stretching workout regimen as soon as possible to speed recovery, says Rice University. For instance, with the injured leg extended straight out in front of you, perform forward stretches from either a standing position or a sitting position on the floor or a mat. Avoid overstretching to keep from damaging recovering hamstring muscles. If you feel pain, it's important to stop stretching.
Recovery Workouts
Once hamstrings begin to recover, move from stretching-only exercises to gentle rehabilitation workouts, recommends Rice University. The key to complete healing is to not overexert hamstring muscles while attempting to make them active and strong again.
Use a resistance band to work on strengthening hamstrings after injury, suggests the website Health and Fitness Experts. For example, wrap the resistance band around the foot of the injured leg while you stand with the opposite foot on the other part of the resistance band. Then, while keeping the injured leg straight, begin gently kicking or just moving it back and forth. Complete six to eight repetitions at a time for this gentle workout.
Contraction exercises are also beneficial when trying to get back to your regular workout level after injury. Contraction workouts encourage flexibility and strength, notes Health and Fitness Experts. Start with simple leg and hamstring exercises from a stable chair for contraction movements -- start with lifting, tightening and holding your upper leg muscles for 20 to 30 seconds. Relax and breathe between holding periods. Focus only on the injured leg or exercise both legs at the same time or alternately.
Prevention
Prevent hamstring injuries by remembering to stretch out before and after your workouts or athletic competitions. Warming up is also crucial. Muscles are more prone to injury when they are cold and tight.
References
- Sports Injury Clinic: Pulled Hamstring/Hamstring Strain
- Common Sports Injuries: Hamstring
- Sports Coach: Hamstring Injury Rehabilitation
- Rice University SportsMedWeb: Hamstring Injuries
- The Stretching Institute: Hamstring Stretches and Hamstring Injury Treatment
- Health and Fitness Experts: Exercises for Hamstring Injury to Help You Recover Faster
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