Injuries to the hamstring muscle happen often to dancers and athletes, especially those who are likely to sprint. The hamstring muscle, which is actually part of a group of muscles, is located in the back of your upper leg. The symptoms of a pulled or strained hamstring muscle include sudden, sharp pain; popping or tearing in the muscle; discoloration; swelling; and muscle weakness. MayoClinic.com recommends rest, ice, compression and elevation --or RICE-- as an immediate response to a hamstring injury.
Step 1
Confirm with your doctor that home treatment is appropriate for your injury. Your doctor might want to see you if you are able to bear weight on your leg, if you have numbness or red streaks around the inured area or if you have re-injured a previously damaged muscle.
Step 2
Rest your hamstring muscles and give your body time to repair the damaged tissues. Your doctor might recommend crutches to help you avoid putting weight on your injured leg as it heals.
Step 3
Apply ice to the inured area immediately, even if you intend to see your doctor. An ice pack or immersion in ice water can reduce the pain and swelling. The cold also can decrease inflammation and slow the bleeding caused by a muscle tear. Stop treatment with ice immediately if your skin turns white. Ask your doctor about ice treatment if you have diabetes or any condition that decreases sensation.
Step 4
Wrap your injured leg with a compression bandage to stop the swelling. Begin the wrap at the injured area that is furthest from your heart and avoid wrapping tight enough to affect circulation. Loosen the bandage if you notice swelling below the wrapped area or if you have increased pain or numbness.
Step 5
Elevate your injured leg higher than the level of your heart, if possible. Keep your leg elevated when you are sitting or resting so gravity can drain excess fluid from your leg, which will help reduce swelling.
Step 6
Use your injured leg gently after a few days. With consistent treatment, you should be able to support more weight on the injured leg and move about without pain.
Tips and Warnings
- Follow rehabilitation recommendations to prevent re-injuring the muscle.
- Apply ice to the injured area and contact your doctor before proceeding with a home remedy to treat your pulled or strained hamstring muscle.
Things You'll Need
- Ice
- Cold water
- Compression bandage
- Over-the-counter pain medication
- Crutches
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