Curls are an effective exercise for developing your hamstring muscles. However, not doing them correctly can lead to a pulled hamstring, which can knock you out of the gym for weeks or even months depending on the severity of the pull.
Symptoms
A "pull" in your hamstring refers to a tear in the membrane of the muscles situated on the back of your thigh. According to the American Academy of Orthopaedic Surgeons, most hamstring muscle pulls occur in the thick part of the membrane where the muscle connects to tendon fibers. Symptoms of a hamstring muscle pull include pain and tenderness in the back of the thigh, especially when extending the leg or putting pressure on it. Severe muscle pulls can also include swelling, tenderness to the touch or bruising.
Treatment
Caring for a hamstring muscle pull is essential for having the shortest recovery time possible. The most important part of treatment is avoiding the type of activity that caused the pull in the first place. Rest from running, weightlifting or other similar activities during the recovery period. Immediately following the muscle pull, apply ice to the affected area for 10 minutes at a time three to four times per day to reduce the swelling. Wrap your hamstring with a compression bandage and elevate your leg above your heart.
Prevention
Muscle overload is the most common factor for pulled hamstring muscles. The next time you are doing hamstring curls, reduce the amount of weight on the machine and avoid sudden, jerky movements while contracting and extending the muscle. You can also help avoid pulling your hamstring by properly stretching the muscle before exercise. To stretch your hamstring, stand with your feet close together. If you're trying to stretch your right hamstring, cross your left leg just over your right leg. Bend over at the waist and drop your arms until you feel a stretch in your right hamstring. Hold this stretch for 10 to 15 seconds, then rest. Repeat two to three times before your workout.
Considerations
Depending on the severity of your hamstring pull, you might want to visit a doctor. If your pull or muscle strain is severe enough, you may need surgery to repair the tear in your muscle. Your doctor may use an MRI scan to assess the severity of the pull and talk to you about your options. Follow your doctor's instructions for rest and recovery. Returning to the action too soon and re-injuring your hamstring can lead to a more severe injury.
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