If you have pain in the hamstring, one of three muscles that runs along the back of the thigh, the best thing you can do to prevent further injury is to take a few days off. A minor strain may improve after a few days' rest; if you push it, you can cause a more severe tear in the muscle. If the injury is mild, or grade 1, you may be able to walk on the leg, although it may cause some discomfort.
Benefits
Skipping a workout and letting the muscle rest is the best way to avoid a more serious injury. While resting, ice the area for 20 minutes at a time every two to three hours during the day, MayoClinic.com recommends. Wrap a compression bandage around the painful area to reduce swelling and elevate your leg higher than your heart, which also reduces swelling. Assess the compression bandage to make sure it's not too tight by watching for numbness or discoloration below the bandage, indicating poor circulation. Take anti-inflammatory medications such as aspirin or ibuprofen not only to reduce pain but also to minimize inflammation, which causes swelling.
Risks of Continued Exercise
If you try to work through the pain, you can rupture the hamstring completely. If this happens, you may feel or hear a popping sound and may fall down, unable to stand on the leg at all. The leg may swell immediately and noticeably. For a severe grade 3 injury, you may need surgical repair of the muscle. See your doctor if you have more than mild discomfort in the muscle.
Resuming Activity
When you resume activity after taking a break due to injury, start slowly. Resume mild stretching exercises as ordered by your doctor or physical therapist. Do not stretch into the pain range, which can cause further injury. Stretching keeps the muscle from tightening and shortening, two conditions that increase the risk of muscle reinjury. A mild to moderate injury can take up to six weeks to heal, MayoClinic.com warns.
Prevention
After recovering from an injured hamstring, warm up before using the muscle to help prevent further injury with stretching exercises and mild aerobic activity. If you become overly fatigued during a workout, stop and rest. Fatigue in the muscle can increase the chance of injury.
