Things You'll Need:
- Ice
- Compression bandages
- Crutches
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Step 1
Determine the severity of the injury. A hamstring injury will usually manifest as tightness or pain in the back of the leg. While you will still be able to walk, your gait will be affected. In severe cases, you may have swelling and excessive pain.
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Step 2
Apply cold therapy to the injured hamstring as quickly as possible. Use the acronym RICE (Rest, Ice, Compress, Elevate). During the first stages of recovery, rest the muscle and ice it.
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Step 3
Use a compression bandage on the injured hamstring to minimize muscular bleeding.
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Step 4
Use crutches to keep muscle activity to a minimum at first. Again, remember RICE.
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Step 5
Stretch the muscle periodically. There are several classic hamstring stretches that can be done to keep the muscle limber. The goal is to avoid a build-up of scar tissue. Stretches should be both static and dynamic. A good static stretch is to sit with one leg straight out and the other bent inwards. A good dynamic stretch is to stand straight, extend one hand out, and kick one leg up to it. Do this stretch 10 to 15 times on each leg.
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Step 6
Consider seeing a sports medicine specialist, especially if you have injured your hamstring before. Prior injury makes a recurrence much more likely. A sports medicine specialist can use therapies like ultrasound and massage to break down any scar tissue and promote healing.
