The hamstring muscles, located in the back of the upper leg, are a common site of injury, particularly for runners and athletes whose sports require sudden acceleration or braking, like tennis. The most common sign of a hamstring injury is a sudden, sharp pain in the back of the thigh. An injured hamstring can take two to six weeks to heal properly. Help yourself overcome hamstring injuries by applying the RICE method -- which stands for Rest, Ice, Compression and Elevation -- and by gently stretching the hamstring as it heals.
Step 1
Rest the injured hamstring by staying off it as much as possible. For the best possible recovery, it is vital to stop using the leg as soon as the injury occurs. Do not attempt to "push through" if the hamstring is painful; stop the activity. Stay off the hamstring as much as possible for the first 48 hours. After 48 hours, you may try resuming normal activities, but stop or decrease activity at the first sign of pain.
Step 2
Ice the injury site by wrapping an ice pack or a cold pack in a small towel and applying it to the injured hamstring for fifteen minutes. Repeat the 15-minute application three to five times a day for the first 48 hours. The cold helps minimize pain and swelling by reducing blood flow to the injured hamstring.
Step 3
Compress the injured hamstring by wrapping it in an elastic compression bandage once the first 15 minutes of applying ice are over. Alternate using the compression bandage and using the ice; do not use both at once. Read the directions on the bandage's packaging before applying it, and remove the bandage if your leg gets numb, turns white or purple or shows any other signs of cutoff blood flow.
Step 4
Elevate the injured leg above the level of your heart by propping it on a chair, footstool or pillows stacked on your bed. Elevation keeps the blood flowing back into the trunk of the body from the leg and reduces the risk of further injury to the blood vessels. Spend as much time as possible with your injured hamstring elevated in order to speed healing.
Step 5
Stretch the injured hamstring gently, but only after the first 48 hours have passed. Only stretch if the hamstring feels as though it's improving. Stretch only to the point of mild discomfort. If you feel pain, stop stretching immediately.
Tips and Warnings
- The best method for overcoming hamstring injury is prevention. If you feel irritation in the hamstrings during physical activity, change the activity or the equipment until the irritation stops.
- See a doctor immediately if the pain or swelling is severe, if you cannot walk, or if any other circumstance causes you to suspect the hamstring injury might require medical attention. Also, see a doctor if your injury does not appear to have improved after 48 hours.
Things You'll Need
- Ice pack, cold pack, or cold water
- Compression wrap
- Pillows
- Footstool or chair
Member Comments