The hamstrings are three muscles at the back of the thigh that flex the knee and move the thigh backward. Straining or tearing a hamstring is an occupational hazard of sprinters, rugby and football players, contemporary dancers and any athletes who use fast, explosive movements. Hamstring injuries are graded one, two or three based on severity and different courses of therapy are prescribed for each grade. Always get a professional diagnosis before attempting to rehabilitate a hamstring injury.
Grade One Injury
NYU Medical Center describes a grade one hamstring injury as a minor tear in the muscle that produces tightness, minor swelling and discomfort, but doesn't restrict most movement. After icing and elevating the leg, do a few simple knee extensions from a sitting position for the first day or so. Check with your coach or physician before beginning static hamstring stretches. Place your heel on a bench and hinge forward from the hips while keeping the knee straight. Stop when you feel a twinge and hold the position for about 30 seconds. Do not bounce. Add standing hamstring curls using a very light weight on a gym machine or a light resistance band. Jog when you can run easily without pain, and progress carefully to sprinting and full workouts. Grade one injuries take about two weeks to heal.
Grade Two Injury
A grade two injury is a partial tear to the muscle fiber and can take up to two months to heal. The first few days you should ice, elevate the leg and walk gently. Once you are cleared to exercise, begin low stretching at about day four but don't push into any pain. Static hamstring stretches, simple knee extensions, standing hamstring stretches, and reverse leg raises are a prelude to light leg curls at about one week. Add bridges, working until you can balance on the inured leg pain-free. Swim or cycle on alternate days. After two weeks, add dynamic stretching, hamstring curls and eccentric hamstring stretches. Begin jogging, and progress gradually to speed work as you resume a full training program and sprinting.
Grade Three Injury
A grade three hamstring injury is a complete rupture of the muscle fibers, may take more than three months to heal, and may even require surgery. This injury needs immediate medical attention. Under the supervision of your doctor, begin the recovery program designed for grade two injuries after about a week. Add bridges, resistance bands, ankle weights and easy squats between two weeks and a month after the injury. Start to swim or cycle every other day, but only if the activity is pain-free. After a month, or longer for a more severe tear, resume a light training schedule of weights and stretching, and begin jogging. Progress carefully to running, then add speed work. Plateau or back off if you encounter pain when attempting to add a level of intensity to your exercises.
Injury Prevention
After recovering from a hamstring injury, use a heating pad to add extra warmth to the muscles before working out. Try this hamstring stretch recommended by world champion runner Hal Higdon. Lie down on a flat surface with both legs extended and feet flexed. Lift one leg with knee slightly bent and grasp it with both hands behind the thigh. Gently pull the leg toward your chest while straightening it as far as you can without pain. Alternate legs. Eventually you will be able to fully straighten the leg and pull it closer to your chest. You can modify this exercise by keeping the opposite knee bent, foot flat on the floor as you raise the other leg.
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