A hamstring strain can be an unpleasant experience, especially since it often occurs during enjoyable activities like sports, hiking, or running. These injuries can occur abruptly, and can be bothersome and prone to reinjury. If you’re like many people, you’re probably hoping to avoid a lengthy and complex recovery process and instead find a way to quickly heal a hamstring strain.
Regardless of how long you’ve been experiencing a hamstring strain, be it for three days or three months, there are a few uncomplicated measures you can take at home to facilitate your recuperation. This article will equip you with the insight on what those measures are, how to manage hamstring strains, and how to avert future incidents of hamstring strains.
In this post, we intend to provide extensive details about hamstring strains such as causes and prevention. However, if you wish to jump to the workout plan, click here.
Hamstring injury is extremely common
Sports injuries are most frequently manifested in the form of hamstring strains. A meta-analysis carried out in 2020 shows that a staggering 37% of all muscle injuries in professional sports are due to hamstring strains. This is not unexpected as the hamstrings are a crucial muscle group that plays a significant role in all types of movement. Whether it is running, jumping, sprinting, or merely standing up from a seated position, the hamstrings work in unison with other major lower body muscles.
The muscle group located at the back of your thigh known as the hamstrings consists of three muscles: the semitendinosus, semimembranosus, and biceps femoris. These are two joint muscles, which means they pass through the glenohumeral joint (hip) and the tibiofemoral joint (knee), allowing them to perform the movements of hip extension and knee flexion. Consequently, this muscle group is more prone to strains.
What is a muscle strain?
When a muscle is injured, commonly through overstretching or tearing, it is known as a muscle strain. This type of injury can occur in either the muscle belly or the tendon where it connects with bone. The term “pulled muscles” is often used interchangeably with muscle strains. Individuals who have experienced muscle strains are aware that the injury can range in severity.
Muscle tear grades of injury
The severity and recovery period of a muscle strain are determined by three grades.
A Grade 1 injury refers to a muscle or tendon that has been slightly stretched beyond its regular capacity, affecting only a small number of muscle fibers. It is typical to experience discomfort and sensitivity on the day following the injury.
A Grade 2 tear entails a partial thickness injury affecting 50% of the muscle fibers, which is usually accompanied by early swelling and tenderness.
A Grade 3 tear is considered a complete tear and involves a full thickness tear that can occur in various locations, such as at the muscle belly or the muscle and tendon junction. Immediate intense pain, swelling, and loss of function are associated with Grade 3 muscle strains, and surgical intervention is required. If you have a Grade 3 tear, do not attempt the program mentioned below.
Hamstring Strain Symptoms
Listed below are some symptoms to help determine if your pain is a hamstring tear. It’s important to keep in mind that the severity and location of the tear can affect the level of intensity of the symptoms related to a hamstring strain.
Included in the symptoms are:
- Pain
- Soreness
- Swelling
- Muscle spasms
- Stiffness, limited range of motion
- Bruising
- Weakness
- Discomfort during movements that involve the muscle
Potential causes of hamstring strains
Athletic or physical activities are commonly associated with hamstring strains. Those who experience this injury most likely recall how and when it occurred. Consider the following risk factors that may contribute to hamstring strains:
- Poor flexibility in the hamstrings, glutes, or calves
- Sprinting without a proper warmup
- Sudden stops from sprints
- Overuse or fatigue – engaging in physical activity that the trainee did not properly build up to over time.
- Poor warm up routine before physical activity
- Muscle imbalances: The quadriceps and hamstrings are a force couple which means they work together to perform movements in the knee. As a result of, if one muscle group is weak the other will compensate. This may result in injury. It is also important to evaluate the posterior kinetic chain: glutes, hamstrings, lumbar spine muscles, and calves.
Who is most at risk for hamstring strains?
As previously stated, hamstring strains and tears are typically linked to sports and other physical activities. Therefore, the following information should not be unexpected. Nevertheless, there are specific sports that appear to have a higher incidence of hamstring injuries.
- High school, collegiate, and professional athletes. There is an increased incidence rate with athletes that play football, soccer, and track & field.
- People that have had prior hamstring injuries.
Hamstring strain treatment options: What can you do?
RICE
The RICE protocol, made up of rest, ice, compression, and elevation, is well-known to many. On top of this, it’s important to steer clear of any physical activities that may result in heightened levels of discomfort, pain, or swelling.
Medication
At the outset, OTC anti-inflammatory drugs such as Tylenol or Ibuprofen may offer relief. Nonetheless, it’s crucial to not depend on them for an extended period.
Physical therapy
When you visit a physical therapist for a hamstring strain, they will create a personalized treatment plan for you that involves various modalities, therapeutic exercises, activities, and manual therapy. This thorough plan is developed during the initial evaluation on your first visit and caters to your specific needs.
THE BEST REHAB EXERCISES FOR HAMSTRING INJURIES
Here are a few elementary exercises that can prevent hamstring injuries and aid in rehabilitation after a strain.
Without exception, any serious injury causing discomfort or impairment with no signs of improvement must be assessed by a healthcare specialist.
EXERCISE #1: ACTIVE STRAIGHT LEG RAISE SUPINE/REACTIVE NEUROMUSCULAR TRAINING
There is a restriction in the ability to perform an active straight leg raise.
It is crucial to have the capability to execute an active straight leg raise at a 85-90 degree angle perpendicular to the earth’s surface as it signifies favorable elasticity of the hip and posterior chain.
There is a method applied to enhance the active straight leg raise by training the neuromuscular systems to lower the tissue tension and enhance the leg raise.
The initial and final stances of the neuromuscular training method for active straight leg raise are exhibited with precise management of the pelvis and leg arrangement.
- Start by lying on your back with an elastic band around one foot. Pull the band to raise the leg up to as far as you can go while keeping it straight.
- Ensure your pelvis is level and rotated back without arching of the low back.
- While maintaining the pelvic position, raise the opposite leg equal to the other leg. Then lower down while keeping the banded leg up.
The objective is to perform a repetitive leg lift on one side while maintaining core control and allowing the other leg to stretch.
You are redoing your neuromuscular programming to attain correct control and operation of the pelvic region and the muscles at the back of your thighs.
Perform the exercise on each leg for a total of 10 repetitions or keep going until you observe enhancements in your ability to lift your leg straight upward.
EXERCISE #2: TOE TOUCH PROGRESSION
Being able to touch one’s toes is indicative of the posterior chain and lumbar spine being fully mobile while in a functional position. For the purpose of avoiding compensation, this range of motion must be fully functional when lifting objects from the ground.
Tightness in the hamstrings is typically the cause of not being able to touch one’s toes.
The progression of the toe touch helps retrain the neuromuscular system to decrease hamstring tension as well as to use core control to bend forward and maintain an upright posture.
The foam roller facilitates increased stretching to the muscles in the back of the body and promotes balance and neuromuscular control throughout the entire range of motion.
- Start by standing with your toes up on a half foam roll or an item that raises the toes a few inches off the ground while keeping the heels on the ground.
- Put a ball or yoga block between your knees.
- While squeezing the object, go down to touch your toes. You can bend the knees to get there.
- Squeeze the object the entire time down and all the way up tall.
- Repeat 10 times and then repeat with the heels raised up and toes on the floor.
EXERCISE #3: HAMSTRING FOAM ROLLING
Take the position demonstrated above while placing the foam roller beneath your thigh.
- Roll the leg down to just above the back of the knee and up to the butt bone.
- You can rotate the leg inward and outward to address medial and lateral portions.
- Avoid pain over 3/10 by unloading your bodyweight through your other leg and arms.
- Repeat 25-30 rolls.
EXERCISE #4: SUPINE HAMSTRING ISOMETRIC HOLD
While lying on one’s back, contract the hamstring muscles while stabilizing the pelvis and pressing the heel firmly onto the ground.
Take the position of lying with a hook as demonstrated.
- Ensure the pelvis is level.
- Dig your one heel into the ground to produce tension in the muscle with no greater than a 3/10 pain.
- Focus on digging your heel into the ground and pulling.
- Hold the tension for 5-8 seconds. Repeat 10 times.
EXERCISE #5: PRONE HAMSTRING ISOMETRIC HOLD
Wrap the band around both heels while lying on your stomach.
- Start with the knees bent at 90 degrees.
- Lower one leg while allowing the other leg to hold the resistance of the band.
- Ensure the pelvis stays in contact with the floor and avoid arching the low back.
- Hold for 5 seconds; repeat 10 times on each leg.
EXERCISE #6: ECCENTRIC SINGLE LEG BRIDGE
Begin by reclining on your back and placing your feet supported on a stool or a small box.
- Rotate the pelvis back and ensure it is in neutral position while avoiding arching the back.
- While maintaining that position, raise your hips up.
- At the top position, raise one foot off of the stool while maintaining pelvic stability and slowly lower your hips back down to the ground through the one leg.
- Repeat 15 times on each leg.
EXERCISE #7: STRAIGHT LEG BRIDGE
As shown above, pull one leg up to your chest while lying on your back with a foam roll under the back of the knee.
- Ensure the pelvis is neutral and avoid arching the back.
- Keep the leg on the foam roll straight and avoid rotating the leg outward. This will prevent medial stress to the knee.
- Raise your body upwards through the one leg on the foam roll. Lower down with good control.
- Start with the under the knee position. As it gets easier, progress to the under the ankle position.
- Repeat 15 times each leg.
EXERCISE #8: ECCENTRIC HAMSTRING SLIDERS
Assuming you have furniture sliders or VAL sliders, begin by positioning yourself on your back with the sliders positioned beneath your feet.
- Assume the neutral pelvis position and raise yourself up into the bridge position.
- Staying at the top position, maintain the pelvic position and slowly straighten your legs outward until fully straight.
- Drop down and then pull the sliders back to the start position and repeat 15 times.
EXERCISE #9 & #10: HIP HINGE AND REVERSE DEAD LIFT
Place a pole or dowel at the back of your body so that it touches your head, the area between your shoulders, and your tailbone.
- While maintaining all three points of contact, push your butt outwards behind you while bending the knees.
- Make sure the knees stay over the top of the ankles and don’t translate over the toes.
- Your back should remain straight and your hips should flex at 90 degrees.
- Repeat 15 times.
After mastering the hip hinge motion, increase the level of weight.
- Holding a kettle bell, dumbbell or a light barbell weight, start in the top position.
- Keep the should blades squeezed back, head neutral and begin to slowly lower the weight down in the same manner as the hip hinge exercise.
- Lowering down slowly at a 5 second count will ensure proper form and eccentric loading of the posterior chain.
- Repeat 10-15 times.
