- The first step for all pulled hamstrings is the standard for pulled muscles, heavy contusions and most other sports-related injuries: I.C.E. The acronym stands for Ice, Compression and Elevation. Apply ice to the injured leg immediately and use a compression bandage or a tightly wrapped cloth bandage secured with athletic tape and elevate the leg. All of these steps will reduce blood flow and excessive swelling in the immediate aftermath of the injury.
- For some people, the second step--rest--is an obvious and natural choice. The hamstring hurts to use, so some people just don't use it. But for many athletes, especially those with a high pain tolerance or an amped-up competitive drive, resting is tantamount to quitting. Nonetheless, resting the injury is the best course of action. Continuing to use and stress the damaged muscles can result in further injury and impede the healing process.
- While full-exertion activity can be harmful, some stretching is helpful. It is especially important to stretch the hamstring as much as you can without pain. Gradual stretching and limited, slow exercise will stretch the fibers of the healing muscle and keep the tissue in proper position. After 24 to 48 hours, when the swelling has subsided to some degree, heating the injured area can help your flexibility as well.
- Professional massage therapists can massage injured areas to ensure that the muscle is properly positioned throughout the healing process. Massaging also reduces collagen buildup and reduces the risk of scar tissue accumulation.
