Even a slight hamstring muscle strain should be taken care of immediately to reduce swelling and speed up the healing process as much as possible. It can be difficult for an athlete to accept the need to rest and only gradually return to training, but overdoing it can greatly increase the chances of relapse. In most cases, you will be able to recover from an injury in a few weeks, but in severe cases, surgery may be required.
Steps
Part 1 of 3: Immediate Treatment
Step 1. Call a doctor right away in case of serious injuries
A serious injury may require surgical sutures and should be reported to a doctor as soon as possible. If your condition has any of the following symptoms, the posterior thigh muscle may be completely torn, or detached from the bone:
- A snap at the time of the injury.
- An injury very close to the buttocks or knee.
- A very large payout.
- Difficulty walking.
- Severe pain or weakness in the injured leg.
- Read the Warnings, below, for symptoms that require medical attention in the healing phase.
Step 2. Assess the injury
If the location of the injury is not obvious, gently press along the thigh to find it. Injuries due to stretching often involve the upper part of the thigh while those due to jerks the part of the muscle closest to the knee.
If the site of the injury is not obvious and there has not been an impact or fall that resulted in the strain, the pain could be due to pubic or back problems. Consult a doctor in this case
Step 3. Rest
Lie down as soon as you can after the injury, even if you only feel a slight pain. Some thigh flexor strains, particularly those in the upper part of the muscle, can involve the tendon. These injuries are less painful than muscle injuries but require more recovery time and rest. Walk as little as possible for the first few days, and avoid all running and leg exercises. If walking causes you pain, shorten your stride so that you don't feel it. If even very short steps are causing you pain, use crutches and see a doctor.
Step 4. Apply an ice pack once an hour
Use an ice pack or wrap cubes in a wet towel and apply it to the injury. Leave the ice on for 10-15 minutes, then remove it. Repeat once an hour on the day of the injury. Continue applying ice every two to three hours for the following days.
- To avoid damage, do not apply ice directly to the skin, and do not leave it for more than 15 minutes.
- Do not use this treatment if you have Raynaud's syndrome or have other blood circulation problems.
Step 5. Compress the leg
Wrap an elastic compression bandage or athlete's tape around the thigh, starting above the knee and ending approximately 7.5 cm below the groin. When bundling the leg, make sure that each circle overlaps the previous one by about 50%. The end result should be snug, but not to the point of causing discomfort or blocking circulation.
You can purchase a thigh band to tuck your leg into at a sporting goods store
Step 6. Raise the leg
To reduce swelling, sit or lie down and hold your leg on a tall object so that the injury remains above the heart. Stay in this position for as long as possible in the 24 hours following the injury.
Step 7. Take pain relievers only as needed
To manage pain and potentially reduce swelling, take nonsteroidal pain relievers such as ibuprofen, naproxen, and acetaminophen. You should only use these medications to manage pain in the short term and minimize side effects, unless otherwise advised by your doctor. Some doctors discourage the use of pain relievers at this stage, due to the possibility of slowing healing.
Talk to a doctor before taking any medications if you have high blood pressure, heart or kidney problems, or have had stomach ulcers or internal bleeding problems in the past
Step 8. Avoid making the situation worse
In addition to avoiding running and other physical activities, stay away from the following activities in the days after the injury until you can walk without pain:
- Avoid heat (do not take hot baths or showers)
- Avoid alcohol.
- Avoid massages.
Step 9. Continue when you can perform daily activities without pain
Until you can walk without pain or discomfort, ice the injury every two to three hours, for 10 to 15 minutes, and minimize activities that involve the leg. Usually you will have to do this for three to four days after the injury.
Part 2 of 3: Continue Treatment
Step 1. Switch to hot / cold treatment
At this point, instead of applying ice to the injury, you can apply a warm compress for 3 minutes, then a cold compress for 1 minute. Repeat six times, for a total of 24 minutes. Do this treatment twice a day until your leg has recovered enough to be able to jog for five minutes without pain. However, bear in mind that this treatment is not scientifically proven, and some doctors prefer to switch entirely to heat treatment.
In general, the cold limits circulation, while the heat favors it. Promoting circulation also increases swelling, so you shouldn't apply heat when the injury is still painful and swollen
Step 2. Start doing gentle stretching exercises
Carefully start doing one or both of these stretches, but stop or reduce the extension of the stretch if you feel pain. The goal is to stretch the injured area slightly, not to increase flexibility, so stretch lighter than you normally would. To begin, hold a stretch for no more than 10 seconds, relax, then repeat for a series of three to six stretches, depending on your condition. Repeat several times a day.
- Place your foot on a low table or chair and stretch forward from the hip into a comfortable, relaxed position until you feel a slight stretch in the back of the thigh.
- Lie on your back and lift your leg vertically, or as high as you can. Gently pull your thighs back with your hands, with the knee slightly bent.
Step 3. Do muscle stretching exercises
If you can stretch without pain, start doing other exercises to bring the muscle back to full strength. Ideally, you should see a doctor to learn which exercises to focus on without risking harm. If you can't speak to a doctor, try the following exercises every two days, but stop immediately if you feel pain:
- Lie on your back and raise your knee slightly. Contract the thigh muscle to about 50% of maximum force, hold the contraction for 30 seconds, then relax and repeat several times. If you still don't feel pain, repeat with the knee at a tighter angle, bringing the foot towards the hip.
- Sit in a wheelchair or stool and put both heels on the ground, contracting your flexors to pull yourself forward. After a few days of exercising, try to use only the heel of the injured leg.
Step 4. Continue when you have achieved near normal functionality
After this phase, you should be able to do a light jog for a few minutes without feeling pain and have almost completely recovered your mobility. A slight stretch can be recovered in 1 - 10 days, while a more serious injury can last for two to three weeks. An injury that causes a tear and severe pain can take many weeks to heal, or even require surgery.
Part 3 of 3: Recover Full Functionality
Step 1. Do dynamic stretches with full movements
When the injury has essentially healed and you are trying to regain the flexibility you used to have, stretching exercises should include dynamic movements every day. If you feel pain, stop and go back to the lighter stretches. Here are some examples, but consult a sports injury specialist for advice specific to your situation:
- Stand on your unaffected leg and gently swing your injured leg forward. The leg should remain relaxed, but swing it until you feel comfortable. Do three sets of 10 repetitions.
- Lie on your back and bring your hips into the air, supporting them with your hands. Move your legs like a bicycle.
Step 2. Try strengthening exercises
There are many ways to strengthen your flexors, and a doctor or trainer can tell you which ones are best for your situation. Try doing flexor curls by lying on your back and lifting your ankle with an ankle brace, progressively switching to seated flexor curls and then to standing flexor curls.
If you are training your quads, add these flexor strengthening exercises to your regular routine. Quadriceps that are much stronger than the hamstrings can increase the risk of another strain or tear
Step 3. Gradually return to your normal training schedule
To minimize the chances of injury, try to increase the intensity or duration of your training program by no more than 10% per week.
Advice
- The back of the thigh is made up of three different muscles: the semitendinosus, the semimembranous and the hamstring.
- Massages can be harmful in the first few days after injury, but can be helpful when the pain has subsided. Start with very gentle and light massages, and avoid deep massage for many weeks.
Warnings
- If you feel tingling or aching before your leg is healed, see a doctor. They can be symptoms of nerve damage.
- If you feel more pain, if your leg swells, or the effusion increases, call a doctor.
