A hamstring strain is also referred to as a pulled hamstring. This condition occurs when one or more muscles in the hamstrings have been torn. Symptoms of a hamstring strain include pain behind the leg, swelling and bruising. Since the hamstring muscles control hip and knee movement, the pain will especially be felt when contracting these muscles. Work with your doctor to decide on ways to help you recover from a hamstring strain.
Step 1
Control swelling with a compression bandage. A compression bandage, like the types available from the brand Ace, can be wrapped around the injured muscle to control swelling. Keep the bandage taut, but not so tight that you restrict blood flow.
Step 2
Walk with crutches. If you experience pain while walking, crutches can make getting around easier and take some of the pressure off the hamstring muscles.
Step 3
Stretch the area. Early mobilization can strengthen the muscles and prevent further injury. Bend the knee and flex the hips as far as you can without experiencing any pain. You can use a chair or the wall for support as you work the hamstring muscles. Start out with only three to five reps and then gradually increase the stretches as you regain movement and strength in the muscle. Repeat the stretches throughout the day.
Step 4
Elevate the leg while resting. Control swelling by placing a small pillow under your leg while lying down. Try to rest the muscle as often as possible.
Step 5
Apply ice to the hamstring strain. Wrap an ice pack in a clean towel and place it directly on the muscle. Leave the ice in place for twenty minutes. Repeat applications every four hours throughout the day.
Step 6
Take an over the counter pain reliever as needed. Ibuprofen and acetaminophen can be taken ever four to six hours to reduce inflammation and provide pain relief.
Things You'll Need
- Compression bandage
- Ice pack
- Over the counter pain reliever
- Crutches
