Strained hamstrings often force athletes and exercise enthusiasts to withdraw from participation. A pulled muscle refers to the same as a strained muscle, leading to pain, swelling, bruising, and restricted movement. The severity of the strain determines whether it is considered mild or acute. Generally, most hamstring strains can be managed at home by following the typical approach of rest, ice, compression, elevation, along with using anti-inflammatory drugs, natural supplements, and engaging in rehabilitative exercises.
R.I.C.E.
After a muscle injury, the first line of treatment is to implement R.I.C.E, which stands for Rest, Ice, Compression, and Elevation.
Take a break: Halt your actions. Once you experience discomfort from a pulled muscle, avoid further exercise. Persisting in the activity may worsen your injury. Minimize the pressure on the injured leg for a day or two. Afterward, refrain from intense or painful activities.
To decrease swelling in the injured hamstring, it is recommended to apply ice. Utilize either an ice pack or a couple of frozen vegetable bags. Rest your hamstring on the ice for a duration of 20 minutes. Repeat this process four to eight times a day during the initial two to three days, or until pain relief is achieved.
Applying an ace bandage tightly to the injured thigh will also aid in reducing inflammation.
To relieve pressure and avoid fluid retention in strained muscles, elevate your hamstring by placing a pillow underneath it while sitting or lying down.
Anti-Inflammatory Medications and Supplements
If your doctor approves, you may take over-the-counter pain medications, like ibuprofen or aspirin, to alleviate pain and decrease swelling. Nevertheless, even if these medications provide relief, maintain restricted activity and adhere to the R.I.C.E protocol.
Muscle pain and inflammation relief may also be offered by some natural supplements.
Exercise-related muscle pain was reduced with a daily intake of 2 grams of ginger, as stated in a study published in The Journal of Pain.
Consuming pineapple provides bromelain, an enzyme that has the potential to alleviate pain, reduce swelling, and expedite the healing process following a muscle injury. However, simply eating pineapple is insufficient in obtaining an adequate amount of bromelain. To benefit from its effects, it is recommended to take 80 to 320 milligrams of bromelain supplements two to three times daily.
According to a study published in the European Journal of Applied Physiology, it was discovered that consuming 2.5 milligrams of curcumin orally twice a day not only alleviated exercise-induced muscle pain but also enhanced muscle repair and recovery. This is significant as turmeric is known to consist of curcumin, which serves as an effective anti-inflammatory agent.
Stretching and Strengthening Exercises
After the pain and inflammation have decreased, engaging in targeted stretching and strengthening exercises can assist in restoring the range of motion and stability of the injured muscle group. In case of a severe strain, it is advisable to seek guidance from a medical professional or physical therapist to determine the appropriate time to start a rehabilitation program and which specific exercises to incorporate.
You can perform the following exercises at home for less severe sprains without any risk.
To perform a straight-leg hamstring stretch, place your foot on a table, step, or chair seat. Ensure that your leg stays straight and gently lean forward until you experience a slight stretch in your hamstring. Focus on bending at the hips rather than rounding your back. Maintain this position for 10 seconds before releasing it. Repeat this process two more times.
To stretch your injured hamstring with a bent leg: Rest on your back and raise your injured leg above you, while keeping your knee slightly flexed. Grasp behind your thigh with both hands and gently pull it towards your body until experiencing a mild stretch. Maintain this position for 10 seconds, let go, and then perform two more repetitions.
If the pain is severe or the swelling persists after regular icing, it is crucial to seek the expertise of an Osteopath or another medical professional in order to rule out any significant tissue damage or a secondary injury. Nevertheless, for the majority of hamstring strains, home remedies and modifications in behavior will be sufficient.
Resting is essential for healing muscles quickly. The damaged or torn cells need time to regenerate, so it is important to refrain from constant movement. This may require taking a break from work or the gym for a few days and prioritizing self-care to ensure proper healing. While it may be challenging for active individuals to accept, allowing the body to rest is the most passive yet effective approach to avoid exacerbating a hamstring injury.
It is important to have a proper diet that includes the necessary nutrients to enhance the healing process of muscles and fibres. The primary recommendation is to consume foods that are high in protein, as amino acids are crucial for building muscle fibre. Protein is needed for the continuous regeneration and repair of our cells. Additionally, vitamins A and C are essential. Vitamin C aids in the production of collagen, which accelerates the healing of muscle fibres. Including vitamin A in the diet is also beneficial, as it has anti-inflammatory properties that can contribute to the healing process of injured muscles.
To provide support for the muscles, ensure they are not unnecessarily strained while inactive. While resting, elevate the leg with pillows and, if feasible or suitable, utilize crutches. Exerting any extra pressure or movement will only further weaken the muscles, especially during the initial 24-hour period of recuperation.
Strengthening: Once the healing process is well underway, various workouts are advised for recovering from a hamstring injury. It is crucial to refrain from exercising in the first few days to a week, depending on the injury’s severity. However, it is still important to maintain the muscle’s condition during the healing period to ensure prompt restoration of full muscle functionality.
For centuries, yoga has served as a gentle and non-strenuous workout that offers physical and mental relaxation. After sustaining an injury, individuals may experience both physical and psychological consequences. Although hamstring strains tend to be mild, engaging in yoga is recognized for reducing anxiety and stress, enhancing the immune system, and increasing metabolism. All these benefits contribute to the recovery of your injury.
