A pulled hamstring is a common injury that occurs in runners and other athletes.The hamstring is a group of three muscles that run down the back of the thigh starting at the pelvis and ending at the top of the lower leg bone. Their primary role is to bend the knee and straighten the hip while you are running. The severity of your hamstring pull will determine how long of a break you need to take from running.
Causes
A pulled or strained hamstring is a tearing of the muscle fiber that occurs as a result of too much tension being placed on the hamstring. One example of such an event is when the muscle is in a stretched position and a sudden contraction of the hamstring takes place as you are running. A pulled hamstring muscle may be due to weakness in the hamstring from a muscular imbalance of the upper leg. Individuals with adequate strength in the hamstring may also sustain strains as a consequence of inflexibility in the hamstring muscle.
Types
Hamstring strains are graded from 1 to 3 based on the severity of the injury. A grade 1 hamstring strain may result in tightness of the muscle with minimal discomfort during walking and little to no swelling. You can expect your gait to be affected with a grade 2 hamstring strain as well as noticing symptoms of pain, swelling and the inability to straighten your knee. Grade 3 hamstring strains are severe or complete ruptures of the hamstring muscle that can require surgery to correct.
Treatment
You should follow the RICE protocol -- rest, icing, compression and elevation of the hamstring during the first 72 hours after the injury to ensure timely healing. Rest from activities that aggravate the injury and regularly apply ice to the affected area. Use a compression bandage to fight swelling and elevate the leg when seated if possible. The use of an anti-inflammatory medication can assist in combating swelling, pain and irritation.
Prevention
You can help to prevent future hamstring injuries by using a program of regular flexibility and strengthening exercises in combination with your running program. Before running, you should participate in an adequate warm-up and stretching session. After running, complete a cool-down period as well as stretching. To avoid a hamstring injury due to over-training, do not increase your running distance by more than 10 percent a week.
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