It can be quite uncomfortable to endure a hamstring strain, especially since it tends to occur while engaging in beloved activities like sports, hiking, or running. These injuries can be unexpected, persistent, and prone to recurrent injury. Given the common desire to avoid lengthy and complex recovery processes, many individuals seek ways to quickly mend hamstring strains.
No matter how long you’ve been struggling with a hamstring strain, whether it’s been a few days or several months, there are a few straightforward measures you can take from home to facilitate recovery. This article will equip you with the information you need to learn about what they are, how to manage hamstring strains, and how to avoid any preventing such strains from happening again.
In this post, we will provide extensive coverage of background information on hamstring strains, including their causes and preventive measures. For quick access to the exercise program, click on this link.
Hamstring injury is extremely common
Sports injuries frequently involve the hamstrings, which are responsible for a significant portion of muscle traumas in professional sports, comprising 37% of all cases according to a meta-analysis from 2020. Given that this muscle group plays a significant role in various aspects of movement such as jumping, running, sprinting, and standing, among others, this is not surprising. The hamstrings work in tandem with other significant muscles in the lower body during these activities.
There are 3 muscles that make up the hamstrings: semitendinosus, semimembranosus, and biceps femoris. These muscles are situated at the rear of the thigh and can be classified as 2 joint muscles as they cross both the glenohumeral joint (hip) and the tibiofemoral joint (knee). The hamstrings are responsible for hip extension and knee flexion movements, which explains why they are prone to strains.
What is a muscle strain?
When a muscle is injured, either through overstretching or tearing, it is commonly referred to as a muscle strain. This can happen either in the muscle belly or in the tendon that binds muscle to bone, and may also be called a “pulled muscle.” Folks who have experienced a muscle strain will attest to the fact that these injuries can range in severity.
Muscle tear grades of injury
The severity and recovery period of a muscle strain are determined by 3 different grades.
A Grade 1 injury pertains to the overextension of a muscle or tendon, involving only a minimal amount of muscle fibers. Pain and tenderness are likely to occur the following day.
The second degree is a tear that affects only half of the muscle fibers at a partial thickness. It is followed by the presence of swelling and tenderness in the early stages.
An entire division of a muscle, also known as a complete tear, is referred to as Grade 3. This level of tear occurs at various points and may be located at the muscle belly, affecting all fibers, or at the muscle and tendon junction, where the tendon separates completely from the muscle. When experiencing a Grade 3 muscle strain, one will immediately feel extreme pain, swelling, and a loss of function. It is important to note that surgical intervention is required for Grade 3 tears, and attempting the program outlined below is not advised.
Diagnosis
During the physical exam, a health care provider checks for swelling and tenderness along the back of the thigh. Where the pain is and how bad it is can give good information about the damage.
By maneuvering the affected leg into various positions, a medical professional can identify the specific muscle or determine if there are any injuries to tendons or ligaments.
Imaging tests
When experiencing a serious hamstring injury, it is possible for the muscle to become torn, or even detach entirely from either the pelvis or shinbone. Resultantly, a fragment of bone may separate from the primary bone – an avulsion fracture. Avulsion fractures can be detected through the use of X-ray technology, while tears in the muscles and tendons can be visualized with ultrasound and MRIs.
Treatment
Reducing pain and swelling is the primary objective of treatment. The healthcare provider may recommend the following course of action:
- Take a break from strenuous activities to allow the injury to heal.
- Apply ice packs several times a day to relieve pain and reduce swelling.
- Wrap the injured area with a compression bandage or wear compression shorts to minimize swelling.
- Rest with the leg elevated above the level of the heart, if possible, to lessen swelling.
- Take pain medicine you can get without a prescription. Examples include ibuprofen (Advil, Motrin IB, others) and acetaminophen (Tylenol, others).
Physical therapy
You may learn gentle methods of hamstring stretching and strengthening from either your healthcare provider or a physical therapist. Once your pain and swelling subside, your provider can teach you exercises to improve your strength.
Surgery
With physical therapy and proper time, the majority of hamstring injuries that entail the partial tearing of muscles will heal. In the event that the muscle has become detached from either the shinbone or pelvis, reattachment can be accomplished by orthopedic surgeons. Muscle tears that are severe in nature can also be mended.
Lifestyle and home remedies
The R.I.C.E. approach can be attempted by oneself to manage a slight hamstring injury.
- Rest. Take a break to rest your hamstring muscles and allow the damaged tissues to repair. Avoid any activity that causes pain, swelling or discomfort. If you have more than a minor muscle strain, your health care provider may recommend that you use crutches to keep your weight off the injured leg.
- Ice. Ice the area as soon after the injury as you can. For the first few days after the injury, keep an ice pack on the injured area for 15 to 20 minutes every 2 to 3 hours while you’re awake. Cold reduces pain and swelling. It may also slow bleeding if there’s a tear. If you have vascular disease, diabetes or can’t feel much in your leg, talk with your care provider before icing.
- Compression. Wrap your leg with an elastic bandage until the swelling goes down. Be careful not to wrap too tightly. Begin wrapping at the end farthest from your heart. Loosen the bandage if the pain increases, the area becomes numb or swelling occurs below the wrapped area.
- Elevation. Sit or lie back with your leg raised while resting. If possible, raise your leg higher than your heart.
Over-the-counter pain medication like Advil, Motrin IB, Tylenol, and others can be effective in relieving pain. Once a few days have passed, it is recommended to gradually start using the injured leg. With time, you should experience an improvement in your leg’s ability to bear your weight and your mobility without experiencing pain.
Preparing for your appointment
It is recommended that you first consult with your personal healthcare provider who may then direct you towards a practitioner specialized in sports medicine or orthopedic surgery.
What you can do
Compile a list comprising of:
- Complete information about your symptoms and when they began.
- Information about medical problems you’ve had.
- All the medicines and supplements you take, including doses.
- Questions you want to ask the care provider.
What to expect from your doctor
Some of the following questions may be asked by your care provider.
- When did the injury occur and how did it happen?
- Did you feel a popping or tearing sensation?
- Do any movements or positions make the pain better or worse?
