Improving pulled hamstring recovery time is important for many sports enthusiasts, as it has a reputation for keeping players on the bench.
Hamstring strains can occur due to sudden changes in direction and speed or muscle fatigue. To shorten recovery time and resume regular exercise, there are several essential measures you can adopt.
Assessing Hamstring Injury Severity
Accurately assessing the severity of your strained hamstring is essential in reducing the recovery time effectively. Prior to this evaluation, it is important to adhere to every step of the P.E.A.C.E first aid principles. Once these stages have been followed, a healthcare professional can suggest further measures, such as muscle strengthening, tailored exercises, and additional physiotherapy, with the aim of both facilitating healing and reducing the likelihood of future occurrences.
Different grades of muscle strain can occur when muscle fibers tear due to overloading of muscle-tendon units during exercise.
Grade 1
A grade 1 strain is characterized by the tearing of a few fibers within the muscle, leading to muscle tenderness and a certain level of pain, but it does not affect your strength or range of motion. With appropriate treatment, a grade 1 strain can fully heal within approximately 3 days.
Grade 2
Swelling, acute pain, and limited leg movement or weakened force in the affected area characterize a moderate grade 2 muscle injury. Recovery time for a grade 2 strain typically ranges from 1-4 weeks, but specialized physiotherapy treatment can effectively minimize the healing duration for hamstring injuries.
Grade 3
Grade 3 strains are classified as severe hamstring injuries, characterized by the complete rupture of the muscle-tendon units and resulting in the loss of complete functionality and intense pain. The recovery time for a torn hamstring of this grade typically spans over several months, but regular physiotherapy appointments aid in restoring strength to its full potential.
Understanding the Hamstring Muscle
The hamstring muscles span from the pelvis to the lower leg bone (tibia) and pass through the hip and knee joints. Comprising of three muscles, they function to bend the knee and stretch the hip. However, their capacity to perform both actions simultaneously is restricted to a specific range. Luckily, we seldom require the hamstrings to generate maximum force during daily activities.
The hamstrings utilize two specific types of muscle contraction to control the hip and knee joints during everyday activities. Isometric contractions, where the fibers do not move, rarely cause injuries and will not be discussed here. The muscles contract in two ways – concentric contraction, where the fibers shorten, and eccentric contraction, where the fibers lengthen. These contractions generate force to either move the joint or control the speed of the joint. In a concentric contraction, the hip extends and the knee flexes. In an eccentric contraction, the shin bone or Tibia is decelerated during the swing phase of gait. This deceleration is necessary to control the knee and ankle when the foot comes into contact with the ground.
There are two main ways in which most hamstring injuries occur. Firstly, the muscles can become strained and injured when they contract forcefully during running or sprinting. Secondly, injuries can occur when the muscles are stretched excessively, leading to tissue damage. The hamstring muscles, similar to other muscles that span two joints, are designed for speed rather than power. When a person begins to sprint, the hamstrings contract intensively to extend the hip and propel the body forward. Additionally, they contract eccentrically to slow down the movement of the tibia and knee joint when the foot touches the ground during the swinging phase of walking. This deceleration helps the runner maintain balance and control. In the event of slipping and falling, a person may experience a stretching injury to the hamstrings. While the muscles themselves can tolerate significant stretching due to the presence of elastin, the musculoskeletal junction and tendon are much less flexible. These areas have a composition similar to leather and can be damaged when stretched excessively or aggressively.
Hamstring Injuries Heal Slowly
The healing process of hamstring injuries is slow because of how the muscle functions. The muscle is subjected to significant stress and strain during movements at the hip and knee, making it more vulnerable to injury during most activities. The duration of the healing period is influenced by the various muscle contractions that are necessary to control or move the joints. Symptoms of an acute hamstring injury include a sudden, intense pain in the back of the thigh, potential bruising, and a noticeable flaw in the muscle tissue that can be felt.
Physical Therapy for Pain and Recovery
If you have ever experienced an injury to your hamstring muscles, you are aware of the immense pain and limitations it can cause in your daily life. Fortunately, Physical Therapy can provide assistance. The therapy sessions will target the immediate symptoms and aid in reducing pain and swelling. Often, the ability to flex the knee or hip is hindered by the pain in the affected muscle. One of the primary objectives of the therapy is to regain mobility. Once the initial symptoms have subsided, the focus of the treatment shifts to restoring the strength and endurance of the injured muscle. The Physical Therapist will incorporate specific exercises aimed at rebuilding the strength of the injured muscle. These exercises will involve a large amount of eccentric loading on the damaged muscle tissue. It is crucial to incorporate high-speed resistive exercises to fully develop the muscle and restore its function to its pre-injury state.
P.E.A.C.E. and L.O.V.E. method for injuries
P.E.A.C.E., which stands for popular and widely recognized techniques for safely addressing soft tissue and muscle injuries, refers to
- Protect – rest and restrict movement for 1-3 days to further damage
- Elevate – lift the limb above the heart to improve blood flow
- Avoid – skip anti-inflammatory medications; inflammation helps long-term tissue repair
- Compress – apply pressure using tape or bandages to limit swelling and bleeding
- Educate – learn an active approach to recovery, and prevent overtreatment
After the initial days, a bit of L.O.V.E. becomes necessary.
- Load – exercising without pain helps repair and build tissue
- Optimism – a positive mindset helps a better prognosis, without ‘fear barriers’ to recovery
- Vascularisation – regular cardiovascular activities help manage injuries, increasing blood flow and minimising the need for pain medication
- Exercise – rehabilitative exercise is key for healing and preventing pulled hamstring
