Home Remedy for Sore Hamstrings

Hamstring strain can be caused by a lack of stretching before an activity or putting too much pressure on the three muscles, which are located at the back of the knee. Symptoms of a sore hamstring include a sharp pain in the back of the knee, swelling or bruising of the muscles and pain during stretching.

  1. Ice

    • As soon as you begin to feel soreness in the hamstring, stop your activity to ice and elevate the leg. For severe pain, see your physician immediately to determine if the muscle was torn. Take an anti-inflammatory over-the-counter pain reliever, such as aspirin, ibuprofen, or naproxen sodium, to reduce discomfort and bring down swelling. Ice the hamstring to reduce swelling several times throughout the day, for approximately 15 minutes each session.

    Stretching

    • While your hamstring is sore, stretching is important to keep the muscles loose and reduce stiffness. To stretch the muscle, lie on your back and bend both knees. Raise one leg up so that the foot is parallel to the ceiling, and intertwine the fingers behind the knee and calf muscle for support. Stretch your leg slowly and gently towards your head, holding for 10 to 15 seconds. Gently release and do the opposite leg.

      You may also sit on the floor to stretch the hamstring. Sit and spread out the legs so they form a 'v' shape and lean forward towards one leg to intertwine the fingers around the foot. Your chest and head should be touching your extended leg, gently holding for a thorough stretch.

    Rest

    • When you have a sore hamstring, the most important thing to do is rest the muscle to keep it from getting injured further. Walk slowly during cardio activity, and when you are ready to being exercise again, start off slow and stretch each hamstring beforehand.