A strained hamstring is a common sports-related injury to the large muscle in the back of the thigh. It occurs most often after quick, forceful movements of the leg, such as sprints and jumps. A strained hamstring can cause swelling, pain that is worse with activity and occasionally some bruising. The healing process for a strained hamstring is important to full recovery and prevention of future hamstring injury. If you know how to treat an injured hamstring, you can speed the time to recovery.
Step 1
Rest the affected hamstring for approximately four days by refraining from physical activity that uses the leg. Resting protects the muscle from further damage in the period immediately following the injury.
Step 2
Place an elastic bandage or hamstring sleeve around the injured thigh and secure it in place. The bandage or sleeve should be firm enough to apply mild, gentle compression to the thigh without causing discomfort. This helps protect the hamstring and reduce further bruising.
Step 3
Apply ice to the affected thigh every few hours for no more than 30 minutes at a time. Ice relaxes the muscle, reduces pain, helps reduce inflammation and facilitates healing. Do not apply ice directly to the skin.
Step 4
Elevate the affected thigh above the level of your heart while resting to improve circulation through the injured hamstring. This is best achieved by lying flat and using a pillow under your ankle or knee to raise the thigh.
Step 5
Control pain during recovery by limiting activity and, if necessary, using over-the-counter medication, such as ibuprofen, which can help reduce inflammation. Take medication as instructed and only use as much as is necessary to control pain.
Step 6
Stretch the affected hamstring with passive motion when pain has decreased. This is best done with the help of a partner or trainer but may also be done alone using your arms to flex your hip with your knee slightly bent. If crutches are available, use them to begin light walking without placing stress on your hamstring.
Step 7
Exercise the affected hamstring with light active motion beginning one to two weeks after the injury. Start with slow unassisted walking, then proceed to light weight-bearing exercises, such as lying on your stomach and flexing your knee against light resistance. Continue to stretch and ice during this period.
Step 8
Increase the frequency, speed and intensity of exercise in a slow, progressive fashion until your activity level returns to normal. This entire process may take anywhere from three weeks to a few months, depending on the severity of the hamstring injury. Refrain from overexertion and stay focused on the path to recovery.
Things You'll Need
- Ice
- Hamstring sleeve or elastic bandage
- Crutches
References
- Sports Injury Clinic: Pulled Hamstring/Hamstring Strain
- "Essentials of Physical Medicine and Rehabilitation, Second Edition"; Walter Frontera, M.D., Julie Silver, M.D. and Thomas Rizzo, M.D.; 2008
- "DeLee & Drez's Orthopaedic Sports Medicine: Principles and Practice"; Jesse DeLee, M.D., David Drez, M.D. and Mark Miller, M.D.; 2008
