Hamstring strains are one of the most common injuries in sports or activities requiring explosive movement. When not treated appropriately, symptoms of a pulled hamstring can last for months, effectively sidelining you from being active.
What is a hamstring strain?
- The hamstrings are a group of three muscles (biceps femoris, semitendinosus, and semimembranosus) that run along the back of your thigh, connecting your pelvis to your lower leg.
- A hamstring strain occurs when these muscles or their tendons are stretched too far or torn, often during activities involving sprinting, jumping, or sudden stops and starts.
Symptoms of a hamstring strain:
- Sudden, sharp pain in the back of the thigh.
- Tenderness and swelling.
- Bruising.
- Weakness in the leg.
- Difficulty walking or standing.
Causes of hamstring strains:
- Overstretching: Stretching the hamstrings too far, especially without proper warm-up.
- Sudden forceful contractions: Rapid or violent muscle contractions, common in sports like football, soccer, and sprinting.
- Lack of flexibility or strength: Pre-existing weakness or inflexibility in the hamstrings can increase the risk of injury.
- Fatigue: Muscle fatigue can make them more susceptible to injury.
- Previous injuries: A history of hamstring injuries can increase the risk of future strains.
Treatment for a hamstring strain:
- RICE Method:
- Rest: Avoid activities that cause pain and allow the muscle to heal.
- Ice: Apply ice packs to the injured area for 15-20 minutes at a time, several times a day, to reduce swelling and pain.
- Compression: Use a compression bandage to help reduce swelling.
- Elevation: Keep your leg elevated to help reduce swelling.
- Pain Medication: Over-the-counter pain relievers like ibuprofen or acetaminophen can help manage pain.
- Physical Therapy: Once the initial pain and swelling subside, a physical therapy program can help restore strength, flexibility, and range of motion
- Strengthening exercises: Focus on gradually rebuilding strength in the hamstring muscles and surrounding areas. Starting with isometrics in a painfree zone in glutes, hip, hamstring/quad, and core
- Flexibility exercises: Improve range of motion and prevent stiffness gently but do NOT statically stretch the hamstring.
- Proprioception exercises: Enhance body awareness and coordination.
Surgical Intervention: Surgery is rarely needed for hamstring strains, except in cases of severe tears or tendon ruptures.
- Complete tears or those unresponsive to conservative treatment: Surgery may be necessary to repair the torn tendon.
- Rehabilitation after surgery: A structured physical therapy program is crucial for regaining strength and function.
Prevention of hamstring strains:
- Proper warm-up: Always warm up your muscles, ideally dynamically, before engaging in physical activity, especially activities involving running or jumping.
- Stretching: Regularly stretch your hamstrings, especially before and after exercise.
- Strengthening: Incorporate exercises that strengthen your hamstrings, glutes, quads, and core into your fitness routine.
- Listen to your body: Don’t push yourself too hard, especially if you’re experiencing pain or fatigue.
We are experts in treating hamstring strains and making sure you get the right treatment at the right time. Reach out for a complimentary consultation so you can get back on your feet doing the things you love!
