A muscle tear is often referred to as a strain. Suffering a tear in your hamstrings -- one of the major muscle groups in the leg -- can keep you sidelined for weeks or even months. Proper rest and rehabilitation are essential for making sure you don't further injure your hamstring and for preventing the same injury from happening again in the future.
Step 1
Visit your doctor if the pain from your hamstring tear is severe. A grade III muscle tear may require surgery. Your doctor can give you further advice about caring for your torn muscle.
Step 2
Rest from all physical activities that cause pain in your hamstring, such as running, sports or lifting weights with your legs. Rest will give your muscle the opportunity to heal itself.
Step 3
Apply ice directly to the strain area. Use an ice pack wrapped in a towel and apply it to the affected area for 10 to 15 minutes at a time, four times per day in the first few days following the injury. This will reduce the swelling associated with the muscle tear.
Step 4
Use an elastic bandage to wrap your leg and apply compression to the affected muscle. Do not apply the bandage so tight that it cuts off circulation to your leg.
Step 5
Take over-the-counter anti-inflammatory medication, such as ibuprofen, to help reduce the swelling. Follow the directions on the bottle or talk to your doctor for the appropriate dosage.
Step 6
Keep your leg elevated above the rest of your body for the first 24 hours following your hamstring muscle tear. This will prevent too much blood flow to the area which contributes to the swelling.
Step 7
Do light hamstring stretches once you have gained pain-free mobility to the muscle. Sit on the floor with your legs straight. Bend your non-injured leg and place the bottom of your foot on the inside of the knee of your injured leg. Bend forward at the waist slowly until you feel a stretch in your hamstring muscles. Stop if you feel sharp pain. Hold the stretch for 10 to 15 seconds, then rest and repeat. Perform the same stretch four to five times throughout the day.
Things You'll Need
- Ice
- Ibuprofen
