The hamstring muscle sits along the back of your upper leg. According to the Mayo Clinic, it can take two to six weeks to recover from a pulled hamstring.The length of recovery is dependent on the extent of the damage. When hamstring strains are mild, strengthening exercises and careful stretching alternating with periods of rest can help return muscular health and reduce the likelihood of recurrence. More serious cases may require surgery.
Symptoms
The primary symptom of a pulled hamstring is an abrupt, sharp pain in the back of the leg. You will likely experience swelling and bruising. Stretching the muscle will probably cause discomfort.
Gentle Stretching
The Mayo Clinic recommends lying on the floor near a wall, lifting your left leg and gently setting your left heel against the wall while maintaining somewhat of a bend in your left knee. Slowly straighten your left leg, and when you can feel a stretch along the back of the left thigh, hold your leg in position for approximately 30 seconds. Repeat the same exercise with your right leg. As your flexibility improves, expand the stretch by continually moving your body nearer to the wall.
Effects
Gentle stretching exercises can be very beneficial in helping your hamstring regain normal tissue flexibility, as well as ward off the development of scar tissue. You should stretch your muscle a few times each day. The level of discomfort you experience will determine whether or not you are ready to tackle the next level of exercise.
Warning
When you first begin rehabilitating your hamstring, it's important to refrain from any exercise that requires you to engage in repetitive bouncing or frequent starts and stops. You may want to aim for half of your normal activity level and gradually increase movement as your hamstring improves. Avoid aggressive stretching, such as the poses required for yoga, so as not to place undue stress on the muscle. Always massage your leg following exercise.
Strengthening Movements
As your hamstring injury begins to improve, you will be able to participate in more vibrant aerobic and muscle-building activities, such as hamstring curls, squats, water exercises, stationary cycling and walking. When all tenderness has subsided and you are able to painlessly tense your hamstring, you can gradually resume higher impact activities, such as jogging.
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