How to Recover from a Hamstring Injury

One of the more common injuries that occur in sports and general activities is a hamstring injury. The hamstrings are tendons on the back of the thighs that connect the large thigh muscle to the bone. Sports that involve a lot of jumping, running, sudden starts and stops, increase the likelihood that hamstrings will be impacted. You must warm up, properly stretch your hamstrings, and stay consistent with the strengthening of the hamstrings to reduce the risk of injury as well. As one might expect, hamstring injuries can be excruciating, and recovery can vary from a few days of rest to full-on surgery.

Types of Hamstring Injuries

There are three grades of hamstring injuries:

Grade 1 – A light pull or strain of the muscle. This injury includes a feeling of tightness in the back of the thigh and general discomfort, but you should still be able to walk and get around. Running full speed would no longer be an option because swelling and spasms would begin, and it may become difficult to bend your knee.

Grade 2 – Partial muscle tear. Unlike the strained hamstring in Grade 1, Grade 2 includes an actual tearing resulting from the muscle fibers stretching so much that they rip.

Grade 3 – Complete tearing of the muscle. This is the most severe version of a hamstring injury and includes a complete separation or “tearing” from muscle to bone. This is extremely painful and usually consists of a popping sound or sensation when the injury occurs.

The Recovery Process

The duration and method of recovery depend on the grade and specific case of the hamstring injury. For Grade 1 and 2 injuries, there is what’s called the “RICE” method of recovery. RICE stands for:

Rest – Ceasing all physical activity, especially sports, and letting your hamstrings heal. One of the more effective ways of accomplishing this is to use crutches or a knee splint, so your leg does not move.

Ice Packs & Heat Packs – There will likely be swelling in the first few days after the initial injury, and using ice packs and heat packs will help reduce swelling and improve recovery time. Place it on the hamstring for about 20 minutes a few times per day to get the best results. Once the swelling has subsided, use a heat pack to help relax and loosen the quadricep muscle and hamstrings. This better position one to start moving their leg and getting it back into shape.

Compression – Along with an ice pack, an elastic compression bandage can help ease the swelling.

Elevation – The injured leg should be elevated higher than your heart using something soft and executed with caution. This helps reduce swelling and increase flexibility in the leg during injury.

Keep in mind that Grade 3 tears will require far more attention and likely surgery before using the RICE method. A doctor should be consulted to determine the extent of the injuries using MRI technology.

Conclusion

For most, hamstring injuries will not require surgery, and the RICE method will suffice as an effective recovery tool. However, never assume some rest with an ice or heat pack will do the job. You should always consult your doctor before doing anything related to hamstring recovery. Failure to do so could result in further adversities and longer recovery time, which is the last thing you will want when you are already injured.