The hamstring, the large muscle in the back of your thigh, is one of the muscles athletes injure most often. When you overstretch or overwork your hamstring or don't warm up properly before exercise, you may tear the muscle, causing pain and making it difficult to walk. The recovery process varies, depending on the injury. After a period of rest and physical therapy, which may last from a few days to six weeks, slowly return to your sport. Tape a hamstring strain to support it and prevent reinjury.
Step 1
Lie on your back with your injured leg extended straight up and propped against a wall or piece of furniture. Tear off a strip of kinesiology tape several inches shorter than the length of your thigh.
Step 2
Locate the end of your injured hamstring near your buttocks. Fix one end of the strip of tape just past the end of the muscle. Pull the loose end of the tape up your extended leg to the other end of the muscle and press it gently onto your leg.
Step 3
Split the strip of tape down the middle, leaving the bottom 2 inches joined. If your tape is not designed to split, tear a second strip to match the first. Move one strip of tape to the left outside edge of the hamstring and the other strip to the right outside edge, framing the injured muscle. The two strips of tape should meet near the buttocks and be separate at the other end of the hamstring. Apply the tape without stretching it or pulling it tight.
Step 4
Give another strip of tape to a friend. Have your friend fix one end of the tape beside the injured part of the muscle. Have him frame the injury itself horizontally by splitting the tape or using an additional piece, pulling the pieces of tape across the back of your leg and pressing them down onto your skin. Your friend should pull these horizontal strips somewhat tighter than you pulled the vertical strips.
Step 5
Return to your sport slowly and gently. Don't do anything that hurts. If you have pain in your hamstring during or after being active, lessen the intensity of your exercise until you no longer experience pain. Remember that the tape does not remove the injury, and you must still be careful.
Tips and Warnings
- Consult a doctor or physical therapist before returning to sports after an injury. Talk to a physical therapist about suitable exercises and stretches to restore strength and range of motion in your leg.
- Taping a hamstring strain does not replace other treatments. Follow the traditional sports medicine system of rest, ice, compression and elevation until your injury shows significant improvement and then perform the exercises and stretches suggested by your physical therapist. Playing sports too soon after a hamstring injury can delay your recovery. Be patient and allow your body to heal before you return to activity.
Things You'll Need
- Kinesiology tape
