The muscle group located in the posterior part of the thigh (hamstring muscles) is composed of three separate muscles: the semimembranous, the hamstring and the semitendinosus; performs the function of bending and flexing the knee and is essential for hip movement. You can get a strain on this muscle group while running, kicking, lifting weights, skating, or even walking if you suddenly extend it. The injury usually occurs near the hip, causing intense pain in the back of the thigh, groin or pelvis; you may notice swelling, bruising and pain to the touch, you may also not be able to walk or put your weight on the affected leg.
Steps
Method 1 of 3: Home Remedies
Step 1. Stop the movement and do not place your weight on the injured leg
If you have injured yourself during sports or other physical activity, you should stop and do not put pressure on the limb; in this way, you do not make the situation worse and protect the hamstring muscles from other trauma.
Step 2. Apply ice packs
Cold therapy reduces swelling and inflammation. You can use the ice pack or a pack of frozen vegetables; you can also fill a tubular sock with rice, put it in the freezer overnight and then place it on the injured area.
- Ice the muscle every hour, for 10-15 minutes at a time, for the first 24 hours after the accident. do not apply it at night while you sleep.
- After the first day, reduce the packs to 4-5 times or every 2-3 hours.
- As soon as you can start walking again without feeling pain, you should alternate cold therapy with heat therapy, respecting this sequence: two minutes of hot pack, one minute of cold pack, all repeated for six cycles; do two cycles a day.
Step 3. Wrap the upper leg with an elastic bandage or put on some compression shorts
This way you reduce swelling; make sure the bandage is tight enough to apply moderate pressure, but not too tight. It must not create a "sausage" effect and the bandage must not interfere with blood circulation.
- To put a compression bandage on, start by wrapping it on the upper thigh, over the injury. when the swelling has subsided, you no longer need to use this remedy.
- If the pain increases with the bandage, it is too tight; loosen it and apply it again so that it is not so constricting.
Step 4. Raise the limb to a higher level than the heart
This position improves blood flow to the injured area and reduces pain; you should rest your leg on a stack of different pillows or a chair as often as possible to promote healing.
After the first or second day of the trauma, try to move slowly and with great caution for a while every hour; do not overdo it and do not put too much weight on the leg, otherwise you can aggravate the situation
Step 5. Take over-the-counter pain relievers
You can take non-prescription medications to manage pain and swelling; you can buy ibuprofen (Moment, Brufen) or paracetamol (Tachipirina) at the pharmacy.
Method 2 of 3: Medical Care
Step 1. If the pain is excruciating or you absolutely can't get some weight on your leg, go to the doctor
He performs a physical examination of the limb and asks you to describe the dynamics of the accident; may order imaging tests, such as an x-ray, MRI, or ultrasound, to make sure there is no more serious trauma.
You should also go to the doctor's office if the pain has not subsided after 5-7 days of home care
Step 2. Get advice from a massage therapist or physiotherapist
If you have suffered a serious injury, your doctor may refer you to one of these professionals who can apply electrotherapy through ultrasound, laser, and shortwave pulses.
- Your therapist can recommend stretching exercises to do before any physical activity to avoid further hamstring injury.
- Once you can walk painlessly, it may also teach you how to use a foam roller to stretch and massage the back of your thigh. It is a tube of soft material to be placed under the injured leg and on which you have to move back and forth to stimulate the muscles; you can find several videos online showing the exact procedure.
Step 3. Discuss with your doctor about surgery if you have a muscle tear or bone detachment
If the trauma is very severe and the muscle has torn completely or has lost contact with the bone, it is necessary to proceed with the surgical route.
- During the surgery, the surgeon brings the muscle fibers back to their location and eliminates the scar tissue; restores the anatomical relationships between the tendon and the bone using stitches or sutures. If you've had a complete muscle tear, your doctor sutures the tissues with stitches.
- During convalescence, avoid transferring your body weight to the limb by using crutches to move; you can also wear a brace so that the muscle remains in a resting position. Your surgeon is likely to recommend physiotherapy sessions that involve gentle stretches and strengthening exercises; it usually takes six months to recover from muscle repair and three months to connect the distal part of the muscle to the bone. Your doctor can tell you when you can start using your leg again normally.
Method 3 of 3: Preventing Injuries
Step 1. Do some stretching exercises before engaging in any physical activity
To avoid such injuries, you should dedicate a few minutes of your training session to stretching the hamstring muscles. You can choose between static and dynamic exercises; the former should be performed at the end of physical activity and the latter at the beginning.
- You can do the static exercises standing or sitting on the floor.
- Dynamic stretching before training has been shown to reduce the chances of injury. These sequences were developed to increase blood circulation and warm up the muscles; these factors could be the key to their effectiveness in preventing trauma.
Step 2. Do not place excessive strain on the hamstring muscles if you have suffered injuries to this part of your body in the past
If you have already had to deal with tears in the back of the thigh, the muscles may be weak and more prone to other injuries. try not to stress her unnecessarily while exercising.
- Maintain awareness of the movements and stretch to avoid hurting yourself again. This means not stretching the muscle bundles too much during the stretching phase or supporting the leg with a brace while exercising, to avoid putting too much pressure on the back of the thigh.
- You can also do different movements during the fitness class so as not to strain the leg muscles too much; discuss with the instructor about the injury and the modified exercises before class.
Step 3. Try yoga or the Pilates to improve flexibility.
Both of these practices are perfect for increasing overall range of motion, including that of the hamstring muscles; if this part of the body is stronger and more flexible, it is less prone to injury.
