Sustaining an injury in your leg, like a hamstring strain, can cause varying levels of discomfort from mild to excruciating while accomplishing routine tasks. Severe leg injuries can result in an unbearable bending of the knee. The recovery time depends on the severity of the injury, with healing periods ranging from a few days to many months. To address this variability, we have compiled a guide to aid in answering the question, “what is the typical healing duration for a hamstring injury?”
WHAT IS A HAMSTRING INJURY?
The collective term “hamstring” pertains to three muscles situated at the rear of the thigh, extending from the hip down to slightly below the knee. Overstretching these muscles can result in a strain or tear.
Although “tear” and “strain” are often used synonymously, their meanings are not always identical. A strain transpires when the hamstring muscles are stretched too far, while a tear is a strain that results in complete tearing of the muscle fibers.
WHAT ARE THE DIFFERENT HAMSTRING STRAIN GRADES?
The severity of a hamstring strain can be classified into three grades – Grade 1, Grade 2, or Grade 3 – which is dependent on the injury’s intensity. Accurate identification of the degree of injury is crucial as each of these grades has a specific recovery time.
GRADE 1
Typically, a Grade 1 strain of the hamstring muscle is a minor pull that can recover within a few days to two weeks. It results in mild discomfort and soreness in the rear of the thigh, causing mobility challenges. However, the strength of the hamstring muscles remains unaffected.
GRADE 2
When the hamstring muscles experience a partial tear, it results in Grade 2 strain. This type of injury is more excruciating as compared to Grade 1 injury and is evidenced by limping while walking. Apart from this, patients suffering from Grade 2 tear also face muscle weakness, inflammation, and contusions at the rear of the thigh. Recovery time for Grade 2 hamstring strain is usually between a few weeks to a month.
GRADE 3
Severe Grade 3 hamstring tears are complete tears that may take several months to heal. The affected area may experience significant bruising and sensitivity, which can cause discomfort and pain even when performing low-impact activities such as walking or standing. Patients may have felt or heard a popping sound at the moment of injury, making it easy to identify this type of hamstring tear. Individuals suffering from a Grade 3 hamstring tear can expect recovery to take a few months and may require surgery.
HOW DO I KNOW IF MY HAMSTRING IS PULLED OR TORN?
If you think you might have hurt your hamstring, a doctor can utilize a set of techniques to diagnose the injury and assess its severity. For milder strains, a physical examination for signs of swelling, bruising, or tenderness may suffice, while in more severe cases an MRI or ultrasound might be required to determine the extent of the damage.
DO HAMSTRING INJURIES EVER HEAL?
What is the duration for a hamstring injury to recover? With a Grade 3 hamstring injury, it may seem like the injury will never heal, which is understandable. However, our bodies can recover; resting, applying ice, compression, and elevating the affected area (known as the RICE method) can assist in repairing mild and moderate hamstring strains.
It is important to seek advice from your doctor before taking Non-steroidal anti-inflammatory drugs (NSAIDs) to alleviate pain and inflammation. Additionally, it is crucial to adhere to the dosage instructions listed on the bottle. For Grade 2 and 3 strains, physical therapy may be recommended by your doctor to assist with restoring hamstring muscle flexibility and strength.
Should you encounter a hamstring avulsion, it will require a surgical intervention. A hamstring avulsion occurs when the muscle completely detaches from the bone, necessitating surgical reattachment using either sutures or staples. Typically, the recovery time after this surgery is considerable, with a standard range of four to six months.
HOW TO PREVENT A HAMSTRING INJURY
The main factors contributing to hamstring injuries are inappropriate or insufficient stretching, weak muscles, tired muscles, limited flexibility, and/or asymmetrical leg length. Running or jogging is the most common activity that leads to such injuries, but any abrupt or sudden motion can cause damage to the hamstring.
Additional considerations comprise age and injury history. Adolescents face higher vulnerability because their muscles and bones develop at variable rates, while the flexibility of older individuals usually dwindles, heightening their susceptibility to risk.
REHAB EXERCISES
Hamstring set (heel dig)
- Sit with your affected leg bent. Your good leg should be straight and supported on the floor.
- Tighten the muscles on the back of your bent leg (hamstring) by pressing your heel into the floor.
- Hold for about 6 seconds, and then rest for up to 10 seconds.
- Repeat 8 to 12 times.
Hamstring curl
- Lie on your stomach with your knees straight. Place a pillow under your stomach. If your kneecap is uncomfortable, roll up a face cloth and put it under your leg just above your kneecap.
- Lift the foot of your affected leg by bending your knee so that you bring your foot up toward your buttock. If this motion hurts, try it without bending your knee quite as far. This may help you avoid any painful motion.
- Slowly move your leg up and down.
- Repeat 8 to 12 times.
- When you can do this exercise with ease and no pain, add some resistance. To do this:
- Tie the ends of an exercise band together to form a loop. Attach one end of the loop to a secure object or shut a door on it to hold it in place. (Or you can have someone hold one end of the loop to provide resistance.)
- Loop the other end of the exercise band around the lower part of your affected leg.
- Repeat steps 1 through 4, slowly pulling back on the exercise band with your leg.
Hip extension
- Stand facing a wall with your hands on the wall at about chest level.
- Keeping the knee of your affected leg straight, kick that leg straight back behind you.
- Relax, and lower your leg back to the starting position.
- Repeat 8 to 12 times.
- When you can do this exercise with ease and no pain, add some resistance. To do this:
- Tie the ends of an exercise band together to form a loop. Attach one end of the loop to a secure object or shut a door on it to hold it in place. (Or you can have someone hold one end of the loop to provide resistance.)
- Loop the other end of the exercise band around the lower part of your affected leg.
- Repeat steps 1 through 4, slowly pulling back on the exercise band with your leg.
Hamstring wall stretch
- Lie on your back in a doorway, with your good leg through the open door.
- Slide your affected leg up the wall to straighten your knee. You should feel a gentle stretch down the back of your leg.
- Hold the stretch for at least 1 minute to begin. Then try to lengthen the time you hold the stretch to as long as 6 minutes.
- Repeat 2 to 4 times.
- If you do not have a place to do this exercise in a doorway, there is another way to do it:
- Lie on your back, and bend the knee of your affected leg.
- Loop a towel under the ball and toes of that foot, and hold the ends of the towel in your hands.
- Straighten your knee, and slowly pull back on the towel. You should feel a gentle stretch down the back of your leg.
- Hold the stretch for 15 to 30 seconds. Or even better, hold the stretch for 1 minute if you can.
- Repeat 2 to 4 times.
- Do not arch your back.
- Do not bend either knee.
- Keep one heel touching the floor and the other heel touching the wall. Do not point your toes.
Calf stretch
- Stand facing a wall with your hands on the wall at about eye level. Put your affected leg about a step behind your other leg.
- Keeping your back leg straight and your back heel on the floor, bend your front knee and gently bring your hip and chest toward the wall until you feel a stretch in the calf of your back leg.
- Hold the stretch for 15 to 30 seconds.
- Repeat 2 to 4 times.
- Repeat steps 1 through 4, but this time keep your back knee bent.
Single-leg balance
- Stand on a flat surface with your arms stretched out to your sides like you are making the letter “T.” Then lift your good leg off the floor, bending it at the knee. If you are not steady on your feet, use one hand to hold on to a chair, counter, or wall.
- Standing on your affected leg, keep that knee straight. Try to balance on that leg for up to 30 seconds. Then rest for up to 10 seconds.
- Repeat 6 to 8 times.
- When you can balance on your affected leg for 30 seconds with your eyes open, try to balance on it with your eyes closed.
- When you can do this exercise with your eyes closed for 30 seconds and with ease and no pain, try standing on a pillow or piece of foam, and repeat steps 1 through 4.
