A pulled hamstring -- or hamstring strain -- is an injury to one of the muscles in the back of your thigh. According to Chicago Chiropractic and Sports Injury Centers, the hamstring muscles are used during the upstroke in cycling. Common causes of a hamstring injury include postural imbalances of the hip or pelvis, failure to warm up before cycling, and poor flexibility. Cycling on a bicycle seat that is too high or spending too much time cycling can also lead to hamstring muscle injuries. Fortunately, hamstring muscle injuries can normally be treated with home care.
Step 1
Take a break from cycling. Rest your hamstring as much as possible. Avoid activities except for walking especially during the first 48 hours of your injury. If necessary, use crutches to avoid placing weight on your injured leg.
Step 2
Ice your injured hamstring. Place cold packs or bags of ice on your hamstring for 20 minutes at a time, several times a day. Wrap the ice in a towel to avoid placing ice directly on your skin.
Step 3
Apply light compression to your injured hamstring. Use an elastic bandage to wrap your injured hamstring. This can help prevent or reduce swelling. Avoid wrapping your hamstring too tightly because this can cut off your circulation.
Step 4
Elevate your affected leg using pillows. Raise your affected leg above heart level to help reduce swelling as you rest. Keep your leg elevated as much as possible during the first 24 hours.
Step 5
Take over-the-counter pain medication. Acetaminophen or ibuprofen can help reduce pain and inflammation.
Step 6
Visit with a doctor. A physical examination and medical history can often diagnose a hamstring muscle injury. Your doctor may recommend rest, the use of crutches, immobilization, pain medications or physical therapy. Physical therapy can help strengthen and stretch your hamstring muscles. Therapy can also help reduce your risk of re-injury.
Tips and Warnings
- To avoid hamstring injuries during cycling, adjust the seat to an appropriate height. Your knees should only be slightly bent when your feet are touching the pedals. Always warm up and stretch before cycling.
Things You'll Need
- Crutches (optional)
- Ice
- Towel
- Elastic bandage
- Pillows
- Over-the-counter pain medication
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