1. Ouch That Hurts
The hamstring extends from the buttock to the knee on the back of the leg. When one or more of the muscles tear, you have a strained or pulled hamstring. A pulled hamstring usually happens from the momentum as the leg swings to make contact in a landing step. You can tell when you've pulled your hamstring by a sharp, unexpected pain in the back of the leg, or if your hamstring spasms when you contract or stretch it. You are unlikely to damage it during moderate exercise--usually only during a level of high intensity like sprinting or jumping. Hamstring muscle strain is a common result of lifting heavy weight during squats or weighted lunges and indicates too much weight or improper form.
2. How Bad is it?
The extent of the damage is on a 1-2-3 grading scale. Assign a severity of 1 for moderate swelling, tightness and some discomfort when walking. Indicate level 2 when swelling, a limp, twinges of pain and a possible inability to fully extend the leg occurs. Level 3 will have obvious swelling, terrible pain when flexing and difficulty walking without assistance. The symptoms are likely to come on immediately after injury and increase in the next 2 to 3 hours. One day later all the symptoms will be fully noticeable.
3. Tender Loving Care
Strained hamstring treatment should include a cold compress, rest and elevation. Continue to stretch just to the pain threshold to increase circulation, decrease muscle swelling and help the muscle heal correctly. You should also see a sports rehabilitation therapist for massage, which helps the new muscle tissue align itself correctly. Health professionals can also help you stretch and provide crutches. Your doctor may conduct an MRI to see if the injury is severe enough to require surgery. And of course you should discontinue high intensity exercise and opt for walks, stretching and lots of rest.
4. Risk Takers
All track and field athletes are at risk for hamstring injury but especially sprinters and hurdlers. Football, basketball and soccer players are also at risk. Age or a genetically weak or inflexible hamstring is higher risk. In addition, if the hamstring has been injured once it is more likely to sustain future injuries. Fatigue and over training can also cause bad synchronicity between the nerves, resulting in damage.
5. Prevention is the Best Medicine
To reduce your risk of straining your hamstring you should do a five to ten minute cardiovascular warm up before you start any strenuous activity. Dress correctly in cold weather during outdoor activity by wearing thermal pants. Make sure to stretch before and after exercise. It's also important to strengthen the hamstring and the surrounding stabilizing muscles by weight training. Kickbacks, good mornings, hack squats, walking lunges and step-ups onto a bench are all good exercises for the hamstring.
