Regular physical activity is essential for maintaining your weight and staying healthy. The downside is it can lead to injuries such as a strained or pulled hamstring. When the hamstring muscles at the back of your thigh become injured, it can be painful and interfere with your movement. The good news is that most hamstring injuries can be effectively treated with easy, nonsurgical remedies.
Step 1
Watch for sudden pain, stiffness or weakness at the back of your thigh. Hamstring strains usually occur during activities such as sprinting, basketball or dancing.
Step 2
Check whether the pain is localized, which means you can cover the affected area with your finger. This will signal that you have suffered a mild or grade 1 strain.
Step 3
Check your thigh for any change in color, which may be black or blue, or whether you are limping, as these are symptoms of a second-degree hamstring pull, according to the Nicholas Institute of Sports Medicine and Athletic Trauma.
Step 4
Notice whether you have significant loss of function in your leg, for instance, you are unable to stand on the leg without a lot of pain or to straighten your leg. Feel the back of your leg to see whether the muscle has "balled up." These symptoms signal a major tear of the muscle or a grade 3 strain. You will also experience discoloration from significant bleeding in the muscle with a third-degree strain.
Tips and Warnings
- Hamstring strains often occur when you are slowing down during a sprint or changing direction, according to Margaret T. Leone of the Rehabilitation Institute of Michigan. Tight and weak muscles and muscle fatigue increase your risk of hamstring strain. Do weight-training exercises to strengthen your muscles and quit activity when you become tired. Immediately apply RICE treatment after a grade 1 or 2 hamstring strain. Rest or take a break from the activity. Ice the affected area for 10 to 15 minutes two to three times a day. Compress or wrap your hamstring with a bandage or compression brace. Elevate your leg as much as possible. Gentle stretching reduces stiffness caused by a hamstring strain and strengthening exercises can be added later as your leg heals, according to the American Academy of Orthopaedic Surgeons.
- Grade 3 strains are the most severe type of hamstring pulls and require immediate medical attention. Grade 2 strains usually respond to RICE therapy, but you may want to consult your doctor for additional treatment. Do not apply heat during the first three or four days after the injury, advises NISMAT as it can worsen bleeding and swelling in the muscle. Never apply ice directly to your skin as it can cause nerve damage. Place a towel or piece of cloth between your skin and the ice pack.
