Apply ice to the injured hamstring in the acute phase, and then after activities. Ice will help limit the swelling and inflammatory reaction and may help to stimulate blood flow to the injured area. Ice can also be an effective pain-relieving treatment for these types of muscle strains. Before activities, heating the injured muscle can help loosen the tissue.
Applying a heat pack to the hamstring prior to stretching or exercising may help to warm up the injured muscle. As a general rule, remember to heat before, and ice after. Many patients also find it beneficial to contrast treatment where the muscle is alternately warmed, then iced, again in an effort to stimulate blood flow to the injured muscle. Anti-inflammatory medications such as Aleve, Motrin, or ibuprofen can help relieve pain.
These also calm the inflammatory response from the injury. Surgical treatment is rarely necessary for the treatment of a hamstring injury. When the injury occurs within the central part of the muscle, it is almost always best to treat these injuries non-surgically. In some situations when the muscle attachment to the bone is pulled off, surgery may be necessary to reattach the muscle to its proper location.
Patients who have more severe symptoms of pain should be evaluated to determine if they might benefit from more invasive treatments. Often an X-ray is obtained to evaluate if a bone has been pulled off of the attachment of the hamstring, but this does not necessarily mean that surgery is a mandatory treatment. Dealing with joint pain can cause major disruptions to your day. Sign up and learn how to better take care of your body. Click below and just hit send!
Hamstring strain injuries: recommendations for diagnosis, rehabilitation, and injury prevention. J Orthop Sports Phys Ther. Ernlund L, Vieira LdA. Hamstring injuries: Update article. Get regular exercise and adopt a good stretching program so your muscles don't get a shock when you do an intense workout. Increase the duration and intensity of your exercise slowly. If you feel pain in your thigh, stop your activity immediately. If you're worried that you might have strained your hamstring, give it time to rest and don't go back to your activity until your leg feels strong, you have no pain, and you can move your injured leg as freely as the other one.
What's the Treatment for a Hamstring Strain? Limit the amount of walking you do, and try to avoid putting weight on your leg if your doctor recommends this. Use a bag of ice or a cold compress to help reduce swelling for the first 48 hours after the injury.
This should begin as soon as possible after the injury and then every 3 to 4 hours for 20 to 30 minutes at a time until the swelling is gone. Wrap the ice or ice pack in a towel. Don't put ice or ice packs directly on the skin because it can cause tissue damage. C ompress. Use elastic bandages or sports wraps to help support your leg and keep the swelling down if your doctor recommends doing so. Doctors recommend using elastic compression bandages instead of compression shorts because you can adjust the bandages as needed.
E levate. When you are sitting or lying down, keep your leg elevated. Take pain medicine. Ibuprofen and other non-steroidal anti-inflammatory drugs NSAIDs can help relieve pain and reduce swelling in the leg.
Some doctors prefer other medicines like acetaminophen. Talk with your doctor about what you should take. Bend your left knee and place your foot flat on the floor, and then slowly raise your right leg straight in the air, with the sole of your foot faced toward the ceiling.
Rest your lifted leg vertically against the corner of a wall or a door jamb for stability, and then press your heel upward until your leg flattens against the wall.
You should feel your hamstring stretch as your foot pulls upwards. Hold this position for 15 to 30 seconds and complete two to four repetitions with each leg. Then, bend your left knee and place the sole of your left foot on the inner part of your right thigh. While exhaling, slowly slide your hands down your right leg, keeping your head and spine aligned and straight.
You'll feel a deep stretch in your right hamstring and calf. Gently hold this position without bouncing for 15 to 30 seconds, and complete two to four repetitions with each leg.
Read more: Lateral Hamstring Tendinopathy. Other lifestyle choices can help alleviate the soreness in your hamstrings. Massage therapy has a similar benefit, promoting blood flow to your muscles so that they can rebuild after exercise. It would be common for you to have really tight quads and hip flexors on the opposite left side. The reason for this is pretty simple when you think about it.
Once most of the pain starts to calm down, do a trigger point technique to your hamstrings by sitting on a firm chair and place a lacrosse ball under your thigh. Find a tender spot and then extend and relax your knee a few times. As it calms down more, you can get closer and closer to the area.
At this point, you can also add in some gentle dynamic stretching emphasis on dynamic! I stretch the hamstring by standing and placing one foot on a stool, coffee table, couch, etc. Then bring your chest towards your knee 10 times.
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