Things You'll Need:
- Ice packs
- Elastic bandages
- Crutches
- Medication (optional)
- Physical therapist
- Swimming pool
- Wall or door frame (optional)
- Tylenol
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Step 1
See a doctor as soon as possible, and seek for a proper diagnosis before assuming anything. Along with a physical exam, doctors have two other options to examine the injury before deciding the extent of the tear: X-rays and Magnetic Resonance Imaging (MRI).
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Step 2
Start treatment immediately to restore muscle function through rest, ice, compression and elevation (R.I.C.E.) for a week. You can rest by avoiding sports activities and sometimes through crutches or splinting. Ice the area for 20 minutes, four times a day. If the injury is severe, you need to remain immobile for 1 to 5 days and elevate the muscles to control additional swelling.
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Step 3
Take pain medication when the pain gets to be too much. Doctors recommend
taking nonsterodial anti-inflammatory medication such as Aspirin, Ibuprofen or Naproxen to relieve the pain. -
Step 4
Begin physical therapy exercise with, or without, a physical therapist. This phase allows exercise through pain-free submaximal isometrics, pool therapies and upper body exercises. Use a wall or a door frame to help balance against. You need to perform exercises in 3 sets from various knee angles in increments of 20 degrees, holding them for 5 to 15 seconds.
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Step 5
Exercise the muscle by strengthening the range of motion (ROM) for the hamstring through gradual exercise. Once the ROM returns, your therapy can progress to training with a sports specific exercise to reduce risk of re-injury.
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Step 6
Learn to incorporate a warm-up routine into a daily practice session for yourself as an individual, or for the team. Wear a watch and time it to include specific times for breaks.
