Imagine this situation. In one moment, you’re jogging, focused on your own activities, and maybe even enjoying some music. Out of nowhere, you experience a sharp pain in the back of your thigh, accompanied by a possible popping sound. Now you’re struggling to walk, possibly unable to continue.
If you have experienced this situation, it is highly probable that you have torn one of the muscles located in the posterior part of your thigh, commonly known as the ‘hamstring’. It will require a considerable amount of time and care to fully recuperate from a hamstring strain. Returning to your preferred sporting activity too early increases the chances of re-injury. Consequently, the subsequent injury may be more severe and necessitate a lengthier recovery period.
What is a hamstring?
Regardless of the severity, hamstring injuries can cause pain and discomfort. The proper recovery of this crucial muscle requires adequate time and care. It is a frequently encountered sports injury that can typically be managed at home.
The term hamstring pertains to the muscles and tendons located on the posterior side of your thighs. The tendons consist of resilient tissues that join your thigh muscle to the bone. The muscles form a trio that spans from the hip to the lower part of the knee, tracing the back of your thigh.
Your hamstrings are not significantly activated when you sit, stand, or walk. However, when you engage in activities such as running, jumping, and climbing that involve bending your knee, your hamstrings are utilized more extensively.
Recovering from a hamstring injury
Hamstring injuries occur when the tendons or muscles in this area undergo strain or tearing. The length of time required for recovery varies depending on the severity of the injury, ranging from a few days to several months. The hamstring injury is classified into three different levels.
- Grade 1: pulling or straining the muscle
- Grade 2: a partial tear of the muscle
- Grade 3: a complete tear of the muscle
During the initial days following a hamstring injury, it is advised to adhere to the RICE method.
- Rest: Avoid using your leg as much as possible. You might need to use crutches to get around if your injury is severe.
- Ice: Keep your injury iced for up to 20 minutes every few hours during the day. Wrap the ice pack in a towel instead of placing it straight onto your skin.
- Compression: Wrap your thigh to prevent swelling and limit movements that could cause more damage to your hamstring. An elastic bandage from the grocery store or pharmacy will work.
- Elevation: To prevent swelling, elevate your leg on a pillow as much as possible.
If you are experiencing significant pain, following the instructions on the label, you may take over-the-counter pain medication. In addition, the use of an anti-inflammatory cream is also an option.
Avoid the temptation to hasten your recovery and resume your regular activities, as this may aggravate your hamstring injury. Similarly, do not delay your recovery, as it can lead to contraction of your hamstring muscles and the formation of scar tissue around the injured area.
A few days after the pain subsides, the most effective approach to achieve a balance is to start gradually stretching your hamstring. Incorporating low-impact exercises such as walking, biking, and hamstring-strengthening activities will aid in restoring your strength completely.
It’s important to continue taking precautions to prevent re-injury even after your recovery. Prioritize muscle stretching, strengthening, and warming up before engaging in any physical activity.
Common causes of a hamstring injury
Hamstring injuries occur when you overextend your hamstrings beyond their capacity, making it difficult to prevent such damage as it can occur during both swift, forceful actions such as sprinting or jumping, as well as slow movements.
When running and moving your leg forward for the next step, your hamstring muscles must contract to flex your knee and bring your foot down. During this stage, you become susceptible to experiencing a hamstring injury.
If you fall into any of the following categories, you are at a higher risk of experiencing a hamstring injury:
- You’ve already had one
- You’re increasing in age
- You have poor flexibility and strength
- There’s a muscle strength imbalance in your quads and hamstrings
- You don’t warm up correctly
Signs of a hamstring injury
Experiencing a grade 1 hamstring injury will result in experiencing pain and tenderness at the back of your thigh. When you move your leg, there may be discomfort or a sensation of tightness, but the muscle’s strength remains unaffected. It is possible to put weight on your leg, although sitting or walking upstairs may cause pain. Additionally, it is important to note that the injury might not be immediately noticeable.
A grade 2 hamstring injury will cause considerably more pain and tenderness, resulting in reduced strength. Immediate pain and potential limping or intermittent bursts of pain will occur. Additionally, swelling and bruising may be observed on the rear of your thigh, and the ability to fully extend your knee will be hindered.
Experiencing a grade 3 hamstring injury will result in excruciating pain. Upon sustaining the injury, you may hear a “pop,” and immediately feel intense pain, tenderness, swelling, and bruising. The affected leg will become completely unusable. In case of a significant tear, surgical intervention may be required.
Caring for your hamstring injury
In the event that your condition does not show improvement with home remedies, it is recommended to reach out to your healthcare provider. They can provide guidance on additional home remedies, when it is safe to resume regular activities, and assess the necessity of more advanced treatment options.
Hamstring injuries take time to recover fully!
Due to the harm incurred, the remaining muscles are now exerting more effort and also require safeguarding against excessive use and harm. The body’s healing process leads to a restricted range of motion, which should be gradually expanded. The injured muscle must be allowed sufficient time for repair, to regain its full range of motion, and subsequently regain strength. The prevailing notion here is the importance of time. Numerous individuals err by completing the initial recovery phase and subsequently resuming the same activities that initially caused the damage, leading to undesirable outcomes.
Just because the pain has gone, doesn’t mean your hamstring has fully recovered!
Once the tear happened, your body immediately went into protective mode, causing swelling, causing pain, and urging you to avoid using the injured muscle. Your body’s intention is for you to cease activity and take a break. The duration of the initial recovery, resulting in being able to walk without pain, will vary depending on the severity of the tear. This decrease in pain only indicates an initial stage of recovery, sufficient to alleviate swelling and potential bruising. Although the pain might have lessened and mobility might be improving,
- Your damaged muscle is still damaged
- Your range of movement is almost certainly still restricted
- Your hamstring muscles will be nowhere near the level of strength it had prior to the injury
- Other muscles have had to do extra work to support and protect, so may be injury prone
The first phase of recovery, usually within the initial days or weeks, poses a significant risk. Despite feeling significantly better, there is a strong urge to resume previous activities after an injury. Regrettably, the chances of experiencing a reoccurrence of a hamstring injury are very high, and if it happens again, the injury may worsen.
How likely is a recurring hamstring injury?
The NHS does not provide specific statistics on the likelihood of a repeat injury, instead stating that recurring injuries are frequent and that the probability of injuring your hamstring again is higher if you have previously injured it. An article published in the International Journal of Sports Physical Therapy indicates a recurrence rate of almost 33%. Various academic studies report even higher percentages. Michael Owen, the football player from Liverpool and England, attributes the premature conclusion of his career partly to recurring hamstring injuries.
Experiencing a hamstring strain again could lead to more serious consequences, including longer recovery periods and the possibility of lasting harm. Prioritize strengthening your muscle group and expanding your range of motion before attempting the activity that caused the injury initially! It is typical for a severe hamstring injury to require 12 to 18 months for full recovery. In our observation, the more common minor hamstring strain typically takes around 3 to 5 months to heal.
The long road to recovery
What causes the lengthy recovery period? It is primarily the amount of time required not just to mend the initial tear, but also to restore the hamstring and surrounding muscle groups’ range of motion and strength. These muscles are consistently active and endure the stress and pressure of daily tasks. Your body is endeavoring to heal a constantly targeted injury, resulting in a slow progress with occasional setbacks.
While partial healing may occur relatively fast, complete recovery requires more time. According to an article published in the British Journal of Sports Medicine, athletes engaged in a rehabilitation program focused on agility and stabilization exercises instead of strength and stretching exercises experienced a significantly reduced risk of re-injury, nearly 70% lower. Initiating intensive stretching exercises prematurely can lead to further harm, resembling taking one step forward and two steps back. Similarly, attempting to increase your range of motion too soon or with excessive intensity can hinder the healing process. This also applies to strengthening exercises.
Why tailored physical therapy can help reduce recovery times
Every individual and every hamstring injury is distinct. To develop a personalized treatment and exercise plan, it is crucial to comprehend the injury’s severity, the specific location of damage, and the underlying cause.
Considering the range of motion and strength you possessed prior to the injury is crucial. Reoccurrence of hamstring injuries is often caused by incorrect implementation of stretching and strengthening exercises, as well as premature return to sports activities. Seeking assistance from a professional osteopath or physiotherapist is advisable, as they can evaluate your specific condition, injury, and objectives, and devise a suitable plan tailored to your needs.
Unfortunately, it is common for a recurring hamstring injury to prolong the recovery process. We hope for a successful rehabilitation and a speedy return to your preferred sports, but be careful not to rush it.
