Experiencing a hamstring strain can be quite bothersome, especially considering they frequently occur during activities we enjoy, such as sports, hiking, or running. These injuries typically happen unexpectedly and are both troublesome and prone to reinjury. If you’re similar to the majority, you would prefer to avoid a lengthy and complex recovery process and instead seek effective methods for quickly healing a hamstring strain.
No matter the duration of your hamstring strain, whether it’s been three days or three months, there are several uncomplicated steps you can take in the comfort of your own home to initiate the healing process. This article aims to equip you with the necessary understanding of home remedies, treatment methods, and preventive measures for hamstring strains.
In this post, it is important to note that we have intentions to extensively address background information regarding hamstring strains, including their causes and preventive measures.
Hamstring injury is extremely common
According to a 2020 meta-analysis, hamstring strains account for an astonishing 37% of all muscle injuries in professional sports, making them the most prevalent type of injury. This is hardly surprising since the hamstrings play a crucial role in various types of movement such as jumping, running, sprinting, and even standing up from a seated position, working in tandem with other important muscles in the lower body.
Comprising of three muscles – the semitendinosus, semimembranosus, and biceps femoris – the hamstrings are situated at the posterior section of the thigh. Being two joint muscles, they extend across the glenohumeral joint (hip) and tibiofemoral joint (knee). The primary functions of the hamstrings involve extending the hip and flexing the knee. Consequently, these muscles are prone to strains due to their vulnerability.
What is a muscle strain?
Muscle strains, also known as “pulled muscles,” encompass injuries to the muscle caused by overstretching or tearing, occurring either in the muscle belly or at the point where it connects to the bone.
What you need to know . . .
The categorization of hamstring injuries is typically divided into 3 grades: Grade 1, Grade 2, and Grade 3. A Grade 1 hamstring pull entails a slight strain of the muscle, Grade 2 involves a partial tear, and Grade 3 involves a complete muscle tear. The duration of recovery will vary depending on the severity of the injury. A Grade 1 injury may heal within a few days, whereas Grade 3 injuries may require more time to recuperate and in rare cases, surgical intervention might be necessary. Physical therapy remains the primary treatment method for strained hamstrings.
Hamstring Strain Symptoms
Listed below are some symptoms that can help determine if your pain is a result of a hamstring tear. It is important to note that the severity and location of the tear may cause the symptoms of a hamstring strain to differ in intensity.
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
Hamstring strains predominantly occur during athletic or physical activities. If you have experienced one, it is highly likely that you are aware of the precise time and manner in which it occurred. Here are a few possible factors that increase the risk of 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 physical activity. Therefore, it should come as no surprise that some sports are more prone to hamstring injuries compared to others.
- 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
Aside from the fundamental RICE protocol, which encompasses rest, ice, compression, and elevation, it is important to refrain from engaging in activities that may result in heightened pain, discomfort, or swelling.
RICE therapy is recommended as an effective treatment for a pulled hamstring by the American Academy of Orthopedic Surgeons.
- Rest. Take a break from the activity that caused the strain. Your doctor may recommend you to use crutches to avoid putting weight on your leg.
- Ice it. Use cold packs for 20 minutes at a time, several times a day. Do not apply ice directly to the skin.
- Compress. To prevent additional swelling and blood loss, wear an elastic compression bandage.
- Elevate. To reduce swelling, recline and put your leg up higher than your heart while resting.
Medication
In the initial stages, it can be beneficial to utilize non-prescription anti-inflammatory drugs like Tylenol or Ibuprofen. Nonetheless, it is crucial to avoid depending on these medications for an extended period of time.
Physical therapy
Each individual attending physical therapy for a hamstring strain will receive a personalized treatment plan that encompasses modalities, therapeutic exercise, therapeutic activity, and manual therapy. The Physical Therapist outlines this plan during the initial evaluation on the first visit.
Preventing future re-injury
According to statistics, athletes have a 20% higher likelihood of re-injuring themselves, primarily due to inadequate pre and post-activity routines. To prevent this, it is important to warm up properly before engaging in any physical activities, specifically by stretching your hip flexors. One way to perform a simple stretch for the hip flexors is by positioning yourself in a forward lunge stance and lowering your back knee to the ground. Extend your arms above your head and gaze upwards. Extend your hips forward and downward, experiencing the stretch in your hip, groin, and thigh areas. Maintain this position for approximately 30 seconds before gently releasing. Repeat the same steps on the opposite leg.
It is equally important to incorporate cool down exercises or stretches after physical activities. Engaging in retro-running or running backward can also reduce the risk of experiencing hamstring injuries. Pay attention to your nutrition and make sure to get enough sleep.
Home exercises
These four exercises that can be done at home are recommended by Summit Medical Group.
To perform the standing hamstring stretch, elevate the heel of your injured leg onto a stool that is approximately 15 inches tall. Keep your leg extended and straight. Lean forward from your hips until you experience a gentle stretch in the rear of your thigh. Avoid rolling your shoulders or bending at the waist to ensure the stretch targets your leg rather than your lower back. Maintain the stretch for 15 to 30 seconds and repeat it three times.
To stretch your hamstrings against a wall, begin by lying on your back near a doorway, ensuring your buttocks are nearby. Extend your non-injured leg straight ahead on the floor, passing through the doorway. Elevate your injured leg and place it against the wall by the door frame. Maintain as straight a position as possible for your leg. You will experience a stretching sensation in the back of your thigh. Hold this posture for a duration of 15 to 30 seconds. Repeat this process three times.
Perform the slump stretch by sitting in a chair with your head tilted downwards, maintaining a slouched position. Extend your injured leg and bring your foot closer to your body. Sustain this posture for 30 seconds. Afterwards, unwind and proceed to repeat the process two more times.
Perform a prone knee bend by lying on your stomach, extending your legs straight behind you. Then, bend the knee on the injured side, bringing your heel closer to your buttocks, and hold this position for 5 seconds. Afterward, relax and lower your foot back to the floor. Repeat this exercise for 2 sets of 15 repetitions. Once the exercise becomes less challenging, you may consider attaching weights to your ankle.
