How to Relieve Hamstring Tension
Both underuse and overuse cause hamstring strain and tension. Three muscles constitute the hamstring muscle group, extending from the pelvis to the back of the upper leg and serving to flex the knee joint. You can choose from a number of remedies to alleviate the discomfort of a pulled hamstring, from simple stretches to massage, and aid in relieving and comforting your tight, sore or painful hamstring muscles.
Instructions
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Determine that your muscle tension originates from the hamstring muscle group. If you suspect you've overused your hamstrings, put sudden stress on the muscles or endured a direct blow to the area, you most likely are suffering from hamstring strain.
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Stretch the tender hamstring muscle gently. There are a number of hamstring stretches from which to choose, but one of the simplest is to bend forward at the waist while standing, with arms hanging loosely and legs straight. Slowly and without straining, try to touch your toes, halting when you feel the stretch in your hamstring and holding the stretch for 30 to 45 seconds.
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Apply ice to the strained area as early as possible to reduce inflammation. Small ice packs work well and you can even make creative use of bags of frozen vegetables or other similar small frozen packets. Make sure you don't apply the ice directly to bare skin by placing a towel in between.
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Massage the irritated muscle area gently and soothingly. Gentle massage increases blood flow, stimulating healing and preventing stiffness.
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Compress the area with an ace bandage or other type of elastic bandage, providing support and decreasing swelling. Carefully wrap the muscle firmly but not too tightly.
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Elevate your injured hamstring to relieve pressure and allow any accumulating fluid to drain more easily. Make sure you elevate your leg to a height above chest level.
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Rest your strained hamstring whenever possible. Avoid workouts that use the hamstring muscle and cease any activities that increase muscle discomfort.
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Tips & Warnings
Over-the-counter pain relief medications such as acetaminophen or ibuprofen can ease hamstring strain discomfort. Follow the directions on the label and be aware that these pain relievers merely mask discomfort, making re-injury possible. Always check with your doctor before mixing medications.
Consider nontraditional pain relief methods such as acupuncture or ultrasound therapy treatments. It is believed that ultrasound increases blood flow to an affected area, reducing pain and stimulating healing.
Maintain strong hamstrings through proper stretches and exercise. This reduces the chance of strain or injury not only to your hamstrings, but to related muscles as well.
Hamstring strain can lead to a hamstring tear. If your discomfort worsens or you suspect for any reason that you have sustained an injury, visit your doctor for care and further advice.
Application of heat is not recommended for your hamstrings until you return to physical activity. Use heat as a warm-up when stretching before a workout or getting ready to play sports.
