How to Treat a Sprained Hamstring

A sprained hamstring muscle can be quite painful. This injury is usually suffered during the course of a sporting event or while running. For more sedentary individuals, walking up the stairs can result in a hamstring injury. This powerful muscle requires rest, ice and stretching in order to get it back to full working order.

Things You'll Need

  • Ice pack
  • Heating pad
  • Compression sleeve
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Instructions

    • 1

      Rest your injured hamstring after your injury. If you have sprained this muscle, you cannot try to get back into the middle of competition or try to fight past the pain. Doing so would be foolish and could lead to further damage. Get off your feet and let the hamstring muscle rest as much as possible.

    • 2

      Treat the injury with ice. Strap an ice pack to the underside of the hamstring muscle and hold it in place for about 15 minutes of every waking hour in the first 24 hours after the injury. The ice pack will help reduce swelling and relieve soreness and pain.

    • 3

      Use heat on the injury once you have gone 24 hours past the injury. Continue to treat your injury with ice for 15 minutes every hour. But make sure you add heat treatment for 15 minutes every two hours. This will stimulate blood flow to the area.

    • 4

      Do stretching exercises before you even think about returning to running, walking or competitive sports. Sit down on the ground with your feet touching each other. Your legs will form a diamond pattern. Lean your chest down toward your right knee. Hold the stretch for two seconds and then return to the starting position. Do not bounce because that move could cause further injury. Do this stretch 10 times and then repeat the exercise toward your left hamstring for 10 reps.

    • 5

      Put a compression sleeve on your leg and pull it up to your hamstring. This will help support your weakened muscle and allow you to walk or jog without injuring the muscle further. You may be able to wear your compression sleeve for up to three hours without having to take it off.