Pulled hamstrings occur commonly in athletes who participate in sports that require a lot of running -- including track, basketball, football and soccer. A pulled hamstring is a strain to one of the three muscles in the back portion of your thigh -- including the semitendinosus, semimembranosus and the biceps femoris. A majority of hamstring injuries heal on their own with rest, brief immobilization and physical therapy. Most hamstring pulls take two to three weeks to heal. At this point, you can then resume exercising.
Step 1
Talk to your doctor. If you visited a doctor for your hamstring pull, discuss exercise options with your doctor and when it is safe to resume physical activity.
Step 2
Attend physical therapy. Your doctor may prescribe physical therapy to help promote the healing of your pulled hamstring. Physical therapy can also help to increase strength and flexibility in your affected leg. During physical therapy, you will perform hamstring stretches and strengthening exercises. You may also receive massages, hot or cold treatments or ultrasound therapy. Your physical therapist may send you home with a list of exercises that you can complete on your own to help speed up your recovery.
Step 3
Stretch prior to performing any type of exercise. Complete a seated hamstring stretch. Sit on the ground with your legs fully extended in front of you. Bend forward at your waist and reach for your toes. You should feel a stretch in your thigh muscles. Hold this position for 30 seconds, relax and repeat three times. You can also complete standing hamstring stretches and stretches with resistance bands.
Step 4
Start out slow. When returning to exercise, begin with low-impact exercises. These exercises will prevent sudden jarring movements of your affected leg. Rowing machines, elliptical machines, stationary bikes and treadmill walking are acceptable forms of exercise. You can also consider swimming.
Step 5
Resume your normal workout routine. Exercise as tolerated.
Tips and Warnings
- During hamstring stretches, you should never experience pain. A light pull or mild discomfort are normal -- especially following injury. If you experience pain, contact your physician.
References
- American Academy of Orthopaedic Surgeons: Hamstring Muscle Injuries
- "National Academy of Sports Medicine: Essentials of Personal Fitness Training"; Scott Lucett; 2008
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