How to Heal a Strained Hamstring

Three muscles make up the hamstring: the biceps femoris, the semimembranosus and the semitendinosus. Collectively, they act to flex the knee and extend the hip. When a hamstring strain occurs, the proper management is essential to avoid re-injury. There are three degrees of hamstring strain: grade 1, grade 2 and grade 3. Grade 1 is the least severe and grade 3 is the most severe. Depending on the severity of the strain, there will be pain, bruising, swelling and loss of function.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Bag of ice
• Paper towel
• Compression bandage
• Pillow

Treatment of Grade 1 Hamstring Strain

1. Follow the RICE protocol: Rest, Ice, Compress, Elevate. Rest the strain by taking weight off the injured leg. Do not attempt to "walk it off" or continue playing.

2. Apply the ice bag to the most painful area of the hamstring. Put a paper towel between the ice bag and the skin. Do not apply ice directly to the skin.

3. Wrap the compression bandage around the injured leg and ice. Begin close to the knee and, keeping tension on the compression bandage, continue towards the hip. Overlap the bandage on itself by half each time until you run out, then just tuck in the end.

4. Elevate the leg by placing a pillow underneath the foot. Keep the ice and compression bandage on for 20 minutes.

5. Remove the compression bandage and ice after 20 minutes but keep the leg elevated. Wait 20 minutes, then wrap the ice and compression bandage on again. Repeat on and off cycle for two hours, keeping the leg elevated.

6. Rest the grade 1 hamstring strain for three to five days or until pain-free. When pain is gone, begin simple range-of-motion exercises. Sit with your legs straight out in front of you and slide the heel of the injured leg towards your body, keeping the heel on the ground. Slide heel back to starting position. Complete 20 repetitions of this exercise three times a day for three days.

7. Begin light stretching two to three days after pain has completely subsided. Sit on a mat or the floor and bend forward at the waist until a light stretch is felt in both hamstrings. Hold this position for 30 seconds and repeat three times. Stretch two to three times per day as the hamstring strain continues to heal. Increase activity to walking, stationary cycling and light jogging as pain allows.

Tips & Warnings

• Management of grade 2 hamstring strains is similar to grade 1 strains, except that the RICE protocol should be followed for 24 to 48 hours following injury. Grade 2 strains may take longer before the pain subsides and the exercise and stretching can begin.
• Management for grade 3 strains requires 48 to 72 hours of RICE treatment, and often requires referral to an orthopedic doctor, as there may be significant or complete tearing of the muscle fibers.
• Improper management of a strained hamstring can increase the risk of re-injury.
• Just because there is no pain does not mean you can return to full unrestricted activity. The healing process continues for several weeks after the initial pain wears off, so ease yourself back into activity.

References

• "Arnheim's Prinicples of Athletic Training;" William E. Prentice, Ph.D.; 2006
• How To Tape A Hamstring Strain

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