A strain is a tearing or overstretching of a muscle or tendon. When your hamstring, the muscle located at the back side of your upper leg, is strained, you may experience pain, swelling, loss of movement and muscle spasms. It takes the average person six weeks to recover from a strained hamstring. Avoid rushing the healing process to prevent re-injury. Mild strains may be treated at home, but it is best to consult with your doctor first.
Step 1
Rest, apply ice, compress, immobilize and elevate the injury for two days following the accident. Take over-the-counter pain medications if necessary.
Step 2
Use the strained muscle only on a gentle basis over the next 24 to 48 hours. Rest, ice, compress, immobilize and elevate again as necessary.
Step 3
Practice a gentle stretch in yoga called Parsvottanasana with the assistance of a wall. Stand with your feet 3 feet apart. Pivot on your heels toward the wall, bringing your front toes to directly face the wall and the back toes at a 45-degree angle. Stretch both arms up toward the ceiling and slightly bend forward, bringing your palms to touch the wall where it is comfortable. Hold this stretch for 30 seconds and repeat on the other side. Gradually advance this stretch by bring your hands farther down the wall.
Step 4
Strengthen the injured muscle by contracting the muscle against resistance. Lie on your stomach and bend your knees. Reach back and grab the top of your feet with your hands. Press your feet into your hands while lifting your chest. Hold the position for 30 seconds, rest and repeat twice. Use a towel or strap around your feet if you can't reach them with your hands.
Tips and Warnings
- Massage the affected area daily to avoid scar-tissue buildup.
- Do not bend forward excessively while recovering from a strained hamstring.
Things You'll Need
- Ice
- Athletic bandage
- Over-the-counter pain medications (optional)
- Wall
