Things You'll Need:
- Ice pack or frozen vegetables
- Bandages or support socks
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Step 1
Placing additional strain on a hamstring by attempting to run or "stretch it out" only serves to compound the damage and potentially lengthen the recovery time. As soon as you notice a hamstring injury, stop whatever exercise you are doing and sit or lie down to remove the strain from the muscle.
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Step 2
Icing the hamstring can reduce the swelling that causes pain and inhibits recovery. If one is available, place a cold compress onto the strained area of the hamstring for 10 minutes every two hours for the first 48 hours after the injury. If a compress is not available, a package of frozen vegetables can be used instead.
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Step 3
With a pulled muscle, blood can pool in the affected area, causing discomfort and making it difficult for the injury to heal. Use a tightly wrapped bandage or support socks to increase compression on the hamstring and prevent muscular blood pooling.
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Step 4
After an initial resting period, stretching and exercise can help reduce pain and possible muscle scarring. Stretch your hamstring by performing yoga poses, such as the triangle or downward dog. Or, lie on your back with your healthy leg bent and with your foot on the floor. Extend your leg with the injured hamstring, then raise it and pull it toward you.
