{"id":3688,"date":"2019-02-04T08:32:48","date_gmt":"2019-02-04T08:32:48","guid":{"rendered":"https:\/\/simplyhealth.today\/?p=3688"},"modified":"2021-05-03T17:06:17","modified_gmt":"2021-05-03T17:06:17","slug":"10-ways-to-treat-a-pulled-hamstring","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/10-ways-to-treat-a-pulled-hamstring\/","title":{"rendered":"14 Ways to Treat a Pulled Hamstring"},"content":{"rendered":"\n
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Hamstring <\/a>strains\/pulls are one of the most common injuries in sports that require a high degree of agility, force, and speed such as tennis, football, and basketball. \u00a0Hamstring injuries range from grade1 to grade 3. <\/p>\n\n\n\n

Those with grade 1 hamstring experience mild swelling and pain with no chance of muscle length and strength. They tear only a few muscle fibers. <\/p>\n\n\n\n

Grade 2 hamstring pull is a more severe partial tear but does not cause disruption of muscle functioning.  It causes discomfort and loss of muscle strength. Grade 3 is the worst hamstring injury. It causes the complete rupture of the hamstring muscles. The swelling and pain are severe with total disruption of muscle function. <\/p>\n\n\n\n

Hamstring strains mostly occur while jumping or sprinting. They pose a significant challenge because of their high incidence of recurrence, symptoms that persist and slow healing rate. The most injured hamstring muscle is biceps femoris. <\/p>\n\n\n\n

Treatment for a Hamstring Pull<\/strong><\/h3>\n\n\n\n

1.    Rest the Leg<\/strong><\/h3>\n\n\n\n

Once a pulled hamstring has been diagnosed, treatment should begin immediately. Treatment should be determined by the severity of the strain<\/a>. <\/p>\n\n\n\n

Luckily, grade 1 and grade 2 hamstring strains heal mostly on their own. The trick is to give them enough time to heal. In order to speed their healing, it is advisable to rest the leg. <\/p>\n\n\n\n

If you can, avoid all sports activities that can put weight on your legs. You may need to use crutches if you have pain when walking.  Ask your doctor if you can use clutches. Resting the injured leg will ensure you do not make the injury worse. <\/p>\n\n\n\n

Your leg should be rested on several pillows to encourage healing. Rest until you are pain-free and there is no swelling. Resting is the key to successful treatment. This is because it will help in your recovery and relieve stress on the affected muscle.  <\/p>\n\n\n\n\n\n\n\n

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2.    Apply Ice Packs to the Hamstring<\/strong><\/h3>\n\n\n\n

Icing the affected muscle <\/a>will reduce pain or swelling. \u00a0A bag of frozen beans or ice packs can be used. You can also fill a bag with rice and put it in the freezer then later put it on your injured muscles. <\/p>\n\n\n\n

You are required to apply ice packs for 10-15minutes on the first day you got a hamstring pull. On the second day, you can apply ice packs for 20 minutes every 3 to 4 hours until the pain is gone. <\/p>\n\n\n\n

Once the pain is gone and can walk on your injured leg, you can alternate heat and cold. Ice is needed for the initial 2 to 3 days after injury. After 2 days, heat rubs can be applied to increase blood flow. However, if the pain increases after applying ice packs, it could be grade III hamstring strain; see your doctor to determine the severity of the injury. <\/p>\n\n\n\n\n\n\n\n

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3.    Use a Compressive Bandage<\/strong><\/h3>\n\n\n\n

This is one of the best ways to keep down swelling. \u00a0Wrap your legs with an elastic bandage or wear compression shorts. The bandage will not only reduce swelling but will control bleeding and support the injured muscle as the new scar tissue is laid down.<\/p>\n\n\n\n

But what are Hamstring Muscles? These are 3 muscles that are located at the back of our legs; from the thigh to the knee. They are biceps femoris, semimembranosus, and semitendinosus. These hamstring muscles help us bend our knees and extend our hip. <\/p>\n\n\n\n

The 3 muscles are generally called the hamstring. When using a compressive bandage to control swelling, make sure it is wrapped tightly enough to apply medium pressure<\/a>. Do not wrap too tightly as this can stop blood flow around the injured area. If however, you continue to feel pain after wrapping, try to loosen it. <\/p>\n\n\n\n

Once the swelling is controlled, you can stop wrapping your leg. <\/p>\n\n\n\n\n\n\n\n

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4.    Take Pain Medication<\/strong><\/h3>\n\n\n\n

A pulled hamstring usually causes a sharp pain at the back of the thigh and happens near the area of the hip. You may notice you are not able to walk due to the pain caused by a pulled hamstring. The swelling, tenderness and bruising at the back of your thigh also cause a lot of pain.   <\/p>\n\n\n\n

The pain can be reduced by taking over the counter pain medication<\/a>. \u00a0The medications over the counter include ibuprofen like Advil and Motrin IB which can be obtained at your local grocery store. <\/p>\n\n\n\n

Other non-steroidal anti-inflammatory medicines can be taken to reduce swelling and pain.  Your doctor may prescribe acetaminophen. If the pain continues, see your doctor rule out extreme muscle tear found in grade III pulled a hamstring. <\/p>\n\n\n\n

An X-ray might be performed to determine extreme muscle tears. Mild hamstring resolves after a few days to 2 weeks with the above treatment. <\/p>\n\n\n\n\n\n\n\n

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5.    See your Doctor<\/strong><\/h3>\n\n\n\n

If you have severe pain <\/a>and swelling, see your doctor immediately. You could be having a grade III hamstring pull which causes total disruption of muscle functioning. \u00a0This could occur when weightlifting, skating, running or kicking. The proven risk factors include the following:<\/p>\n\n\n\n

Previous hamstring injury<\/p>\n\n\n\n

The sudden change in direction<\/p>\n\n\n\n

Hamstring muscle fatigue<\/p>\n\n\n\n

Increasing the age of a player<\/p>\n\n\n\n

Inadequate warm-up<\/p>\n\n\n\n

Muscle strength imbalance  <\/p>\n\n\n\n

Your doctor will do an x-ray or MRI to determine the severity of the injury and even explain how it occurred. If the X-ray shows muscle torn, surgery might be performed to fix this. The doctor will repair the muscles by reattaching them. <\/p>\n\n\n\n

Rehabilitation will follow and can take about 3 months. Avoid returning to your sports before healing completely to avoid re-injury. Instead, focus on hamstring strengthening by doing gentle stretching. Twisting and jumping should be done moderately to avoid re-injury. <\/p>\n\n\n\n\n\n\n\n

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6.    Do stretching and Strengthening Exercises<\/strong><\/h3>\n\n\n\n

Stretching <\/a>and strengthening exercises will slowly increase your leg\u2019s flexibility. Your doctor will recommend the best exercises to do in order to prevent another injury and strength your hamstring muscles. <\/p>\n\n\n\n

You can begin by massaging the back of your thigh gently once you begin walking on the injured leg. This will relax and relieve any tension on the muscles. It is also advisable to use a foam roller to stretch your hamstring muscles. <\/p>\n\n\n\n

The back and forth rolling will stretch and relax your muscles and this helps in the healing process. Stretch leg muscles when they are warm as cold muscles are likely to tear.<\/p>\n\n\n\n

A hamstring stretch may involve stretching your legs on a chair and bending the knee of the injured leg. <\/p>\n\n\n\n

Stretching exercises can be used for the prevention, correction, and recovery of a hamstring injury. Contact your physiotherapist to give specific stretching advice needed for your pulled hamstring recovery. <\/p>\n\n\n\n\n\n\n\n

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7.    Heat<\/strong><\/h3>\n\n\n\n

Heat is recommended after 3 or 4 days after the hamstring injury<\/a>. There is no doubt; the heat has been used to ease the pain in an aching body. \u00a0It is an effective way of managing pain on muscles and can be a good remedy for treating a pulled hamstring. <\/p>\n\n\n\n

A penetrating heat will not only relieve pain but will encourage blood flow. This will enhance your recovery process. A heat pack, a warm relaxing bath or hot shower can be used to apply heat to the injured hamstring. <\/p>\n\n\n\n

Heat increases tissue elasticity and muscle tension. More relaxation will be achieved in the injured area when the heat is applied. Heat and leg elevation increases blood flow which brings more nutrients hence quickening your healing.<\/p>\n\n\n\n

Elevating your leg will help in the healing process as it improves blood flow to the affected area. You can achieve this by placing some pillows or resting your leg on a chair. <\/p>\n\n\n\n\n\n\n\n

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8.    Prevention<\/strong><\/h3>\n\n\n\n

Keep in mind that the rate of healing of a hamstring pull varies for each individual. To avoid re-injury, begin with an activity that will not aggravate it. You could try swimming or slow walking. <\/p>\n\n\n\n

After all, healing an injured leg is harder than preventing it. Re-injury can be avoided by;<\/p>\n\n\n\n

Warming up before a physical activity<\/p>\n\n\n\n

Regular stretching and strengthening<\/a> hamstring muscles<\/p>\n\n\n\n

Slowly boosting the intensity of physical activity <\/p>\n\n\n\n

Stop exercising if exhausted and feeling pain<\/p>\n\n\n\n

Avoid activities that cause pain. If you will do any activity and feel pain, discontinue immediately and rest. <\/p>\n\n\n\n

Check the sporting environment for anything that might cause harm <\/p>\n\n\n\n

Wear protective equipment like foot ware if exercising in risky environments<\/p>\n\n\n\n

Don\u2019t rush to play if you have not recovered fully. <\/p>\n\n\n\n

Stretch and cool down after every competition<\/p>\n\n\n\n

Avoid any activity that will increase muscle tightness in the back of your legs like stretching. <\/p>\n\n\n\n\n\n\n\n

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9. Contrast Therapy<\/strong><\/h3>\n\n\n\n

We\u2019ve seen already that a cold compress can be effective in helping to reduce swelling and thereby encourage healing from a torn muscle. At the same time, it can also help to reduce discomfort by effective numbing in the surrounding area.<\/p>\n\n\n\n

But did you know that the opposite is also true? That you can effectively treat a pulled muscle with a warm compress<\/a>? This works because it again numbs the area, while also encouraging the flow of blood to the affected area to speed up recovery. In fact, the general advice is often that you should use cold for bone injuries and warm for muscle!<\/p>\n\n\n\n

Or, you could go one step further and use a technique that is popular among a great many athletes and top performers: by using contrast therapy to switch between cold and hot treatments. This not only provides both sets of benefits but also causes the arteries to expand and contract, thereby creating a kind of pump action that might help to send even more blood to the area! Practice with caution, but certainly, one to consider.<\/p>\n\n\n\n\n\n\n\n

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10. Muscle Relaxants<\/strong><\/h3>\n\n\n\n

If you are experiencing significant discomfort in your hamstring, then it is important to try and relax the muscle \u2013 which will also help it to recover more quickly. The problem is that this can be difficult when the area is in a lot of pain.<\/p>\n\n\n\n

Therefore, it can be a useful strategy to try using muscle relaxants. And one of the very best options for this is valerian root. Basically, this natural remedy helps to release tension in the muscles, thereby encouraging you to allow the area to soften, and thus improving recovery. As an added bonus, a relaxant such as this can also help you to sleep better: highly beneficial when you consider that sleep is when the body produces the most anabolic hormones <\/a>to enhance recovery!<\/p>\n\n\n\n

Another option is magnesium threonate, which again has great benefits for sleep.<\/p>\n\n\n\n\n\n\n\n

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11. \u2018Feeder\u2019 Exercise<\/strong><\/h3>\n\n\n\n

We\u2019ve mentioned that you should rest up if you want your injured limb to heal. But once again, we\u2019re also going to contradict ourselves and say that you can also <\/em>improve by actually exercising more.<\/p>\n\n\n\n

The reason for this is that when you exercise, you actually encourage blood to flow to the area and at the same time trigger a build-up of \u2018metabolites\u2019 \u2013 substances like growth hormone that encourage the body to build more tissue and begin hypertrophy.<\/p>\n\n\n\n

So how do you rest and also exercise<\/a>? The answer is that you exercise in the right way \u2013 with supervision from a healthcare professional. The idea will be to use extremely light exercises, but with a high \u2018rep range\u2019 meaning that you\u2019ll repeat the movement a lot of times. In this case, you can perform hamstring curls using minimal resistance for sets of 20. The result will be that you send more blood pumping to the area, and this can at least theoretically encourage recovery.<\/p>\n\n\n\n\n\n\n\n

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12. Protein<\/strong><\/h3>\n\n\n\n

Speaking of \u2018feeders\u2019, you also need to make sure you\u2019re feeding your body the other way: with actual food<\/em>.<\/p>\n\n\n\n

That\u2019s because you really are <\/em>what you eat, and the body works by recycling the raw materials you give it in order to form tissue and even chemicals like enzymes<\/a>. When it comes to repairing muscle, only one thing will do, and that is protein.<\/p>\n\n\n\n

Proteins are made up of amino acids. These are carbon compounds that also happen to be the building blocks of all life. When you eat proteins then, your body breaks them down, then uses those amino acids in order to build skin, bone, and other tissue.<\/p>\n\n\n\n

Make sure that you are getting plenty of protein by eating eggs, meats, and even shakes.<\/p>\n\n\n\n\n\n\n\n

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13. Massage<\/strong><\/h3>\n\n\n\n

Several of these things might seem like hard work, or maybe just a little boring. The good news is that this one is a lot more enjoyable: getting a massage<\/a>!<\/p>\n\n\n\n

Massage predominantly helps by encouraging blood flow to the affected area, and can also ease tension and relax the muscle: providing benefits from multiple different points on this list.<\/p>\n\n\n\n

What\u2019s more though, is that massage may help to ease pain and encouraging healing by stimulating the production of endorphins: feel-good hormones that we produce when we feel someone else\u2019s physical touch, or when we are happy and relaxed.<\/p>\n\n\n\n

This obviously works even better if you use a sports masseuse, who may also be able to identify specific problems that lead to the injury.<\/p>\n\n\n\n\n\n\n\n

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14. Elevation<\/strong><\/h3>\n\n\n\n

Finally, we\u2019ll end with a simple one: although this does also have its caveats still! The elevation is highly recommended as part of the \u2018RICE\u2019 protocol, along with rest, ice, and compression. The idea is that by elevating your leg, you will be able to help drain blood from the area and other fluids that cause swelling and may be damaging tissue and contributing to discomfort.<\/p>\n\n\n\n

You can do this easily by using a large cushion and placing it under your leg for instance.<\/p>\n\n\n\n

The only issue with this approach is that growing evidence actually suggests we might be better off by allowing <\/em>the swelling <\/a>to continue. This is the body\u2019s natural response after all, and it helps to direct substances to the wound that can aid with the healing process. Listen to your physician on this one, but if you find you are healing slowly, then you might also want to consider dropping the elevation! <\/p>\n\n\n\n\n\n\n\r\n

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