Hamstrings consist of three large muscles that run from the sitting bones to the back of the knees: the semimembranosus, semitendinosus and bicep femoris. These muscles flex or bend and extend (straighten) the knee. You have a pulled hamstring if you notice obvious pain at the back of the thigh or when you try to sprint, stretch these muscles or contract them against pressure. A grade one injury is tightness at the back of the thigh; grade two is limping and discomfort; grade three is difficulty walking without crutches. Recovery may take up to a year and a half depending on the type of injury you have.
Step 1
Notice where you feel pain. If it is it at the back of your knees, you may have hyperextended or overstretched the ligaments there. To recover, dig your heels into the floor, keep your knees bent and remember to lift from the front of the calves when standing, walking or running. Avoid standing with your knees locked out (hyperextended).
Step 2
Rate the level of pain. Strains are not as painful as pulling a muscle. If you pulled the hamstrings from the top of the attachments at the sitting bones (ischial tuberosities), you will feel obvious pain there. You will not be able to run or jog if you have pulled your hamstrings here. Back off all strenuous workouts for at least six to eight weeks. Ultrasound, therapeutic stretching and supplementing with magnesium can help speed recovery.
Step 3
Observe your range of motion and when you feel the sensation of pain. If you have full range of motion comfortably flexing and extending your knees, but feel discomfort or pain behind the mid-thigh, you may have a minor strain of one of the three hamstring muscles. It will feel as if the muscles are rolling over each other with a "burning" sensation. To avoid a more serious hamstring pull, warm up before stretching and do a gradual cool down. Do not sprint without jogging before increasing speed to a run and then slowly back down to a slow trot and walk.
Step 4
Look for swelling, tenderness or the inability to fully extend or bend your knee: these are all signs of a possible hamstring strain and if you have sharp pain, you probably have a hamstring pull. See a physician or physical therapist for treatment.
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