Your hamstring is made up of three muscles is located on the back of each leg. The hamstrings originate from the back of your pelvis and attach to the top of the bones on your lower leg, and because they cross both hip and knee joints, they are more susceptible to strain. A hamstring muscle strain typically results from an overstretching during impact activities such as running. There are three grades of hamstrings strains. Grade 1 consists of minor overstretching of the muscle fibers with no permanent damage. Grade 2 consists of a significant disruption of the muscle fibers. A grade 3 strain consists of a complete rupture of the hamstring and typically requires surgery. There are typically four phases to rehabilitation of a hamstring strain. Recovery can take several weeks to several months depending on the grade. Consult your physician to determine what treatment is best for you.
Phase 1
In the first phase of rehabilitation following a hamstring strain, employ a wide range of methods to jump-start the healing process. Ice can be used to help decrease swelling and offer some pain relief. Non-steroidal anti-inflammatory medications may also be prescribed by your doctor to further control pain and swelling. This phase may last several days to a week after the initial injury. During this time, it is best to keep your body weight off of your injured leg by using crutches or a wheelchair.
Phase 2
After the swelling has somewhat subsided, you may begin range-of-motion exercises. There are two kinds for the hamstring: passive and active. In passive range of motion, a physical therapist will manually stretch your leg and move it through its range of motion without any effort from you. In active range of motion, you will stretch and move your leg using your own muscles. Your physical therapist may also implement light massage, which can help remove any excess swelling and dead cells from the area of the strain.
Phase 3
Once the swelling is completely gone and you have regained significant range of motion, you may begin light resistance training exercises. Typically these exercises begin by using only your own body weight and progress to external resistance from bands, machines and free weights. These exercises are designed to rebuild muscle tissue that was damaged or lost after the injury. Resistance training rehab exercises should be performed under the direction of a physical therapist or qualified personal trainer.
Phase 4
After you have rebuilt significant muscle strength back into your hamstrings, you may return to normal activity. Even though your hamstrings may be fully healed, you may still be required to perform the range of motion exercises from the second phase as well as the resistance training exercises from the third. This will ensure that your hamstrings remain flexible and strong, which will decrease the risk of re-injury
References
- "Therapeutic Exercise: Foundations and Techniques (5th edition)"; Carolyn Kisner, Lynn Colby; 2007
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle, Roger W. Earle; 2000
