The hamstring is composed of three separate muscles found at the back of your thigh: the semimembranosus, semitendinosus and biceps femoris. The hamstring functions to flex your knee as well as move your upper leg backward. Strains occur when the muscle is stretched beyond its limit. Although it might seem contradictory to stretch a muscle that is pulled, stretching exercises actually benefit strained muscles by alleviating stiffness and spasms that often accompany these injuries.
Initiation of Stretches
Hamstring stretches can be initiated immediately after your injury, although the Nicholas Institute of Sports Medicine and Athletic Trauma advises to employ caution. Aggressive or vigorous stretching of your muscle should be avoided in the first several days after the injury because that could re-injure your muscle and delay healing. Light stretching of the hamstrings is appropriate after a strain, provided you do not experience pain. Stretching, when done appropriately, should create only a slight discomfort but should never be painful.
How to Do a Hamstring Stretch
To stretch your hamstring, sit down on the floor and straighten your injured leg. Bend your other leg and place the bottom of your foot against the opposite thigh. Slowly lean your body forward while reaching toward your foot with your hands. Try to touch your foot, if possible. You should note a stretch in the back of your upper leg. Hold this position for 15 to 30 seconds and do four repetitions. Remember to maintain good posture and do not attempt to push yourself if you feel any pain. This exercise can be performed three times a day.
Recommendation
For the first 72 hours after your injury, the RICE protocol should be instituted, which stands for rest, ice, compression and elevation. After that, heat can be used prior to stretching to loosen up your hamstring so that it can be stretched more easily. Exercises designed to strengthen the hamstrings should also be initiated in conjunction with stretching to restore function and strength to the muscle.
Warning
Third-degree hamstring strains involve a complete tear of the muscle and should be evaluated by your doctor immediately because surgery is often required to repair the muscle. Do not attempt to stretch the muscle if you suspect that you have a third-degree strain. These injuries present with pain preceded by a "popping" sensation, bruising, swelling and a "balled up" appearance to the muscle. Second-degree strains are characterized by a partial tearing of the muscle and should also be evaluated by your doctor, although it is usually safe to participate in a physical therapy program after your injury. First-degree strains, which involve only a slight stretching of the muscle, can be treated safely at home without the help of your doctor.
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