What is a Hamstring Strain?
A hamstring strain is a common leg ailment that occurs when one or more of the hamstring muscles are torn. A hamstring strain can be minor to severe, resulting in a complete tear of the hamstring muscle.
Semimembranosus and Semitendinosus (medially) and Biceps Femoris – short and long heads (literally) are the four hamstring muscles.
What Does a Hamstring Strain Feel Like?
Mild hamstring strains might not be very painful. Severe ones, on the other hand, can be painful, making it impossible to walk or even stand.
Other signs and symptoms of hamstring strain include:
- During exercise, you may experience sudden and acute pain, as well as a cracking or popping sensation.
- Walking, straightening the leg, or bending over causes pain in the back of the thigh and lower buttock.
- Tenderness
- Bruising
What’s the Treatment for a Hamstring Strain?
Minor to moderate hamstring strains, on the other hand, normally recover on their own. All you have to do now is give them some time. You can speed up the healing process by doing the following:
- Rest the leg – As much as possible, avoid putting weight on the leg. If the discomfort is severe, crutches may be required until it subsides. If they’re required, consult your doctor or physical therapist.
- Ice your leg to reduce pain and swelling – Do it for two to three days, or until the discomfort is gone, for 20-30 minutes every three to four hours.
- Compress your leg – To reduce swelling, wrap an elastic bandage around the leg.
- Elevate your leg – When you’re sitting or sleeping down, elevate your leg on a pillow.
- Take anti-inflammatory painkillers – Pain and swelling can be reduced by non – steroidal anti-inflammatory drugs (NSAIDs). These medications, however, may have negative side effects such as an increased risk of bleeding and ulceration. Unless your doctor specifically tells differently, they should only be used for a short period of time.
- Stretching and strengthening exercises – If your doctor or physical therapist approves it, try some stretching and strengthening exercises. One technique to avoid hamstring strain is to strengthen your hamstrings.
Surgery may be required in severe cases where the muscle has been torn. The muscles will be repaired and reattached by the surgeon.
When Will a Hamstring Strain Feel Better?
The length of your recovery is determined by the severity of your hamstring injury. Keep in mind that everyone heals at their own pace. While you’re getting better, try a new hamstring exercise that won’t worsen the strain. Runners, for example, could perform laps in a pool.
Don’t rush things, no matter what you do. Don’t even try to resume your previous level of physical activity until you’ve done the following:
- You have the same range of motion in your wounded leg as you do in your uninjured leg.
- Your leg feels as powerful as it did before the injury.
- When you walk, jog, sprint, and eventually jump, you don’t feel any discomfort in your leg.
How Can I Prevent a Hamstring Strain?
Because hamstring strains can give rise to painful injury, athletes should make every effort to avoid them. After all, it’s considerably more difficult to recover from a hamstring strain than it is to avoid one. Here are some suggestions:
- Warm up before physical activity and stretch afterward.
- Increase the intensity of your physical activity gradually, no more than 10% increase per week.
- If you have pain in the back of your thigh, you should stop exercising.
- As a preventative precaution, stretch and strengthen your hamstrings.
Hamstring Strain Recovery Times
While each hamstring injury and the demands of your sport are unique, here are some general hamstring strain recovery durations when you follow a physiotherapist-guided rehabilitation program.
- Grade 1 – 1 to 3 weeks
- Grade 2 – 4 to 8 weeks
- Grade 3 – 3 to 6 months. These may also require surgical treatment.
Are you looking for physiotherapy or a Chiropractor? If Yes, then visit Simply Align Rehab Physio in Scarborough/Toronto or Woodbridge/Vaughan or you can always call or text us for your Physiotherapy or Chiropractor needs in Toronto at (416) 438-3230 or For Physiotherapy or Chiropractor need in Vaughan (Woodbridge) at (905) 638-9840.