Hamstring injury

An injury to the tendons or big muscles located at the posterior part of the thigh is referred to as a hamstring injury, which can be in the form of a tear or strain.

Different levels of severity can result in this injury, which is frequently experienced by athletes. The hamstring injury is classified into three grades:

• grade 1 – a mild muscle pull or strain
• grade 2 – a partial muscle tear
• grade 3 – a complete muscle tear

The recovery duration for a hamstring strain or tear is determined by the extent of the injury.

Recovering from a muscle tear (grade 2 or 3) could require weeks or months, whereas a minor muscle pull or strain (grade 1) may only need a few days to heal.

The hamstrings

At the rear of the thighs, the hamstrings are tendons, which are sturdy bands of tissue that connect the sizeable thigh muscle to the bone.

The group of three muscles that extend from your hip to slightly below your knee and are located at the back of your thigh is also known as the “hamstring.”

The use of the hamstring muscles is limited while in a standing or walking position, but they become highly engaged during physical activities that require knee bending like running, jumping, and climbing.

What causes hamstring injuries?

The main cause of injury to the hamstring is muscle overload. Strains and tears happen when the muscle is lengthening as it contracts or shortens. They may also happen if the muscle is stretched too far or is taxed too suddenly.

During sprinting, your hamstring muscles contract repeatedly while your leg extends with each stride, creating an ideal circumstance for injury to occur. Symptoms can range from sudden pain to a popping or snapping sensation in your leg, with tenderness in your hamstring muscle and possible bruising at the injury site.

Multiple factors increase the likelihood of experiencing a hamstring strain.

• Exercising with tight muscles. Athletes who have particularly tight muscles may be more likely to experience injury.
• Muscle imbalances, where certain muscles are stronger than others.
• Poor conditioning. If the muscles are weak, they’ll be less able to deal with the demands of certain sports or exercises.
• Fatigue in the muscles, because tired muscles don’t absorb as much energy.

Participating in the following activities often results in hamstring strain in individuals.

• football
• soccer
• basketball
• tennis
• running and sprinting, and other track events
• dancing

Athletes who are advanced in age and rely on walking for physical activity have increased susceptibility. Additionally, adolescents who are still in the midst of growth are also in danger. Since muscles and bones don’t inevitably develop in tandem, any external force or stress on the muscles (such as jumping or impact) may result in a higher risk of tearing.

How do I know if I’ve injured my hamstring?

Grade 1 hamstring strains typically result in a sudden onset of pain and tenderness in the posterior thigh area. Movement of the leg may provoke discomfort, but muscle strength should remain intact.

Grade 2 hamstring tears typically result in increased pain and tenderness, accompanied by swelling and bruising at the back of the thigh. Additionally, there may be a decrease in leg strength.

Hamstring tears that are categorized as grade 3 are typically accompanied by significant discomfort, tenderness, swelling, and discoloration, which could hinder the ability to walk and stand properly. During the incident, a distinct “popping” sensation may have been felt and the affected leg may become unusable.

When to see a GP

The majority of hamstring injuries can be treated at home.

If you suspect that your injury is severe, not improving, or your symptoms are worsening, it is advisable to consult a GP.

Additionally, your GP can offer guidance on the appropriate timing for resuming your regular tasks and recommend specific exercises that can promote your recovery during the interim. In certain circumstances, they may also direct you to undergo a scan or seek specialized treatment from a physiotherapist.

Rest and recovery from a hamstring injury

The duration of recovery from a hamstring injury is determined by its severity, ranging from days to weeks or even months.

It may take several months to recover from a completely torn hamstring, and during this period, you won’t be able to resume training or playing sports.

Initial treatment

For the initial 48 to 72 hours, it is advisable to treat your injury with RICE therapy.

• Rest – rest your leg as much as possible.
• Ice – apply cold packs (a bag of frozen peas wrapped in a tea towel will also work) to your hamstring for up to 20 minutes every 2 to 3 hours during the day. Do not apply ice directly to your skin.
• Compression – compress or bandage the thigh to limit any swelling and movement that could cause further damage. You can use a simple elastic bandage or elasticated tubular bandage available from a pharmacy.
• Elevation – keep your leg raised and supported on a pillow as much as possible, to help reduce any swelling.

Pain can also be alleviated by commonly used painkillers, including paracetamol or a topical cream or gel containing a non-steroidal anti-inflammatory drug (NSAID).

The utilization of oral NSAIDs like ibuprofen tablets for a brief period can also aid in decreasing inflammation and swelling, but it may not be appropriate for everyone. Make sure to read the accompanying pamphlet for your medication to determine if you can consume it.

The doctor may advise you to utilize a knee brace for a short period of time to prevent movement in your leg and promote healing.

The duration of your recovery is dictated by the severity of your strain. A mild or “grade 1” strain usually mends in just a few days. In contrast, a complete tear or “grade 3” strain may take several months to fully heal.

Your physician might require you to don a splint to undergo immobilization therapy, which will ensure that your leg remains in a neutral posture for complete relaxation and recovery.

After your swelling subsides, you can consider trying physical therapy (PT) as an alternative. PT involves undertaking various workouts designed to enhance the range of motion, flexibility, and strength of your muscles.

If you have suffered from tendon avulsion, it may be necessary for you to undergo surgery in order for the muscle to be reattached. This type of injury takes place when the tendon becomes detached from the bone, causing it to rip away pieces of bone in the process.

After your condition is improving, you may need to utilize crutches or a brace temporarily prior to starting a physical therapy regimen. The recuperation period after your operation could range from three to six months.

Although it’s not possible to prevent all hamstring strains, some people such as older adults or adolescents may be more prone to them. Additionally, injuries caused by a sudden impact can also be a factor. Despite this, regularly performing stretching and strengthening exercises can help reduce the likelihood of experiencing such strains. To determine which exercises are most effective for your activity, seek advice from your doctor or coach.

Here are a few general suggestions to prevent it:

• Warm up before working out or playing sports, and cool down afterward.
• Exercise regularly to maintain your cardiovascular and muscular fitness. Doing so will help you prevent injuries related to fatigue.
• Spend time stretching and strengthening muscles in your weekly exercise routine. Doing so will help prevent muscular imbalances that may cause injury.
• Take days off or have easy days between particularly hard physical sessions to give your body adequate rest.
• Try adding speed work to your routine to prepare hamstring muscles for the types of forces that may lead to injury.