The shot goes off and the finely-tuned athletes bolt out of the blocks. But just as they reach full speed someone falls to the track in agony. While sprinters are prone to hamstring strains, it can happen to even the most well-intentioned weekend warrior. Regardless of athletic ability, the road to recovery should include ice and stretching. Research has shown that strengthening through agility and core stabilization may not only speed recovery but also prevent re-injury.
Identification
Hamstring strains, like all muscle pulls, occur when the muscle fibers are torn. Pain in the back of the thigh and bruising may be bothersome while twitching or spasms can be excruciating. A physician may prescribe muscle relaxers if the muscle spasms are severe, as they can cause further tearing of the muscle fibers.
Misconceptions
Pain in the thigh region can come from a variety of sources. Sciatica, groin pulls, and even neurologic pain stemming from back injury can cause upper leg discomfort. If you are not sure of what you are dealing with, seek medical attention.
Early Recovery
The acronym R.I.C.E is simple to remember and effective--it stands for rest, ice, compression and elevation. Wrap the ice in a towel to prevent frostbite then secure the cold compress onto the thigh using a stretch bandage. The compression will be snug, but should not cut off circulation to the rest of the leg. If possible, the athlete should lie down with their leg elevated above heart level. The RICE method is especially important during the first 24 hours after injury, when inflammation is prevalent.
Long Term Recovery
A gentle stretching program for the hamstrings should be initiated as soon as possible. Avoid overdoing it early on. Once gentle, frequent stretching is mastered, its time to strengthen.
The earlier the strengthening program is initiated, the less atrophy, or muscle loss, will occur. Even simple actions, like standing on one foot (the injured side), will help prevent muscle loss. Side stepping, and grapevine exercises also activate the hamstring muscle without risking re-injury, if done properly. Start slow and increase speed until it becomes an agility drill. In 2004, research by Sherry and Best in the "Journal of Orthopaedic & Sports Physical Therapy" reported that core workouts including plank exercises along with agility drills, speed hamstring strain recovery and help prevent reoccurrence.
Warning
A minor muscle strain will start to improve within days of injury. If the hamstring is not improving, seek professional medical advice.
References
- Sherry MA, Best TM; A Comparison of Two Rehabilitation Programs in the Treatment of Acute Hamstring Strains; Journal of Orthopaedic & Sports Physical Therapy; 2004
- Melissa L. Bornstein, MS, PT; Running Rehab, the Guide to Running Injuries. Therapy Education Zone (Home Study Course Manual)
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