If you have a small strain on your hamstring, you should be treated immediately to reduce swelling and encourage the healing process as soon as possible.It can be hard for an athlete to accept the need to rest and return to exercises slowly, but pushing oneself too hard increases the chance of re-injury.In most cases, the injured person is back to normal within a few weeks, but in severe cases surgery may be required.
Step 1: If you have a severe injury, call a doctor.
If there is a severe injury, it is advisable to bring it to the doctor's attention as soon as possible.A popping sound of feeling at the time of injury is one of the symptoms that may be related to your condition.An injury close to the knee or buttock.A lot of redness.Difficult walking.There is weakness in an injured leg.Symptoms that require medical attention at any point in the healing process can be seen below.
Step 2: Take a look at the injury.
Press along the length and circumference of your thigh to find the location of the injury.Stretching injuries tend to involve the upper thigh, while sprinting is more likely to tear the muscle near the knee.If there is no obvious injury site and there was no impact or fall that may have caused your hamstring to pull, the pain could be due to pelvis or back problems.If you think this is the case, contact a doctor.
Step 3: Rest.
Even if you only feel mild twinges, get off your feet as soon as possible.The upper thigh is where some pulled hamstrings involve damage to a tendon.These are less painful than muscle injuries, but still need rest.Don't do any running or leg exercises for the first few days.shorten your stride to a non-painful distance if walking involves any pain at all.If a short stride causes pain, use a pair of crutches.
Step 4: The ice pack should be applied once an hour.
Place ice on the injury site with a cold pack or wrap it in a wet towel.Leave it on for 10 to 15 minutes and then take it off.You should repeat this once an hour during the day.Icing should be done once every two or three hours for the next couple days.Do not apply ice directly to the skin, and do not leave it on for more than 15 minutes.If you have Raynaud's phenomenon or other blood circulation issues, do not use this treatment.
Step 5: Take care of your leg.
Wrap an elastic compression bandage or athletic tape around your thigh, starting above the knee and ending about 3 inches below the groin.When circling around your leg, make sure the new circles overlap with the old ones.The result should be snug but not tight.You can buy a slip-on thigh wrap from a sporting goods store.
Step 6: You should raise your leg.
To reduce swelling, sit or lie down and prop your leg up on a tall object, so the site of the injury is higher than your heart.For the first 24 hours after the injury, do this as much as possible.
Step 7: If it's necessary, take painkillers.
If you want to reduce swelling and manage pain, you should take an NSAID.Unless you have a recommendation from a doctor, these should only be used for short-term pain management.Some doctors don't use their services during this time because of the possibility of slowed healing.If you have had stomach ulcers or internal bleeding in the past, talk to your doctor first.
Step 8: Make it worse.
If you can't walk without pain, stay away from running and other exercise for the next few days.
Step 9: Continue when activities are pain-free.
If you can't walk without pain or twinges, ice your injury once every two or three waking hours, for 10 to 15 minutes, and minimize the amount of activity involving your leg.It lasts for three or four days after the injury.
Step 10: The treatment should be hot or cold.
Instead of icing the injury, you can apply a hot pack for 3 minutes and a cold pack 1 minute.For a total of 24 minutes, repeat this six times.If you can jog for five minutes without pain, you should do this treatment twice a day.The treatment is not completely understood and some doctors prefer hot treatments.Cold treatment reduces blood flow while heat increases it.Increased blood flow encourages healing but also increases swelling, so heat should not be used while the injury is still painful.
Step 11: Begin stretching exercises.
If you feel pain at any point, stop or reduce the amount of stretching immediately.The goal is to slightly stretch the injured area, not to increase your flexibility, so keep these stretches lighter than they normally would be.To begin with, hold each stretch for no more than 10 seconds, relax, then repeat for a set of three to six stretches, depending on your comfort.This is done several times per day.Place your foot on a table or chair and stretch from the hip down into a relaxed position with a gentle stretch at the back of your leg.Lift your leg as high as you can while lying on your back.Pull back on your thigh with your hands.
Step 12: Strengthening exercises should be performed.
If you can stretch without pain, do more exercises to strengthen your muscles.Ideally, you should consult a doctor to learn which exercises will focus on your injured muscle with minimal risk of damage.If you don't have access to a doctor, you can try the following once every two days, but stop if you experience pain.Hold your thigh muscle for thirty seconds, then relax and repeat several times.If you are still pain-free, repeat with your knee at a narrower angle.If you want to pull yourself forward, place your heels on the floor and sit on a wheeled chair or stool.Try to use the heel of the injured leg after a few days.
Step 13: Once you've reached normal function, continue.
You should be able to jog for a few minutes without pain, and have a normal range of movement after this stage is over.A slight pulled hamstring can be treated in one to ten days, while a more significant injury can take two to three weeks.It can take a long time for an injury to heal or even require surgery.
Step 14: It is possible to stretch with full range of motion.
Once the injury is healed and you are trying to regain flexibility, your stretching exercises should involve dynamic motion once every other day, with the leg swinging during the stretch.If you feel pain, stop stretching.If you need advice on how to rehabilitate an injured leg, please consult a sports injury specialist.The leg should be relaxed but still comfortable.This can be done in three sets of ten reps.Bring your hips into the air by lying on your back.Your legs are upside down.
Step 15: Use more powerful exercises.
A doctor or sports trainer can tell you which methods are best for you, and there are many ways to strengthen your hamstrings.Lying on your back and lifting your ankle with ankle weights will allow you to perform seated and standing hamstring curls.These thigh strengthening exercises can be added to your regular routine.The risk of another strain or tear is increased by the strength of the quinceps.
Step 16: Gradually return to your regular routine.
If you want to minimize the chance of re-injury, increase the intensity or duration of your exercise routine by 10% each week.