How to Treat Hamstring Strain

A hamstring strain is a debilitating injury that affects many athletes at least once in their careers. The hamstring muscles are the large, long muscles located at the back of the thigh. The hamstring muscles control flexion of the knee joint and extension of the hip. They are employed in running and jumping actions, so the hamstring muscles are used for almost every vigorous sport. Through careful and patient rehabilitation, the athlete can completely recover from a hamstring strain.

Things You'll Need

  • Ice packs & heat packs
  • Athletic bandages
  • Non-steroidal anti-inflammatory medication
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Instructions

  1. Treatment

    • 1

      Give the hamstring total rest initially, and try to elevate the leg as much as possible. It is best if you can lie down for a while with your leg elevated slightly higher than your torso.

    • 2

      Use a cold pack on the injury, 20 minutes on and 20 minutes off. Do this for the first day or two as convenient.

    • 3

      Apply compression via an Ace or similar wrap bandage. Wrap it snugly over the injury but not more tightly than is comfortable. This will help reduce swelling of the damaged tissues and will give some comfort.

    • 4

      Take ibuprofen or similar non-steroidal anti-inflammatory medication. This will help reduce both pain and inflammation, which will aid the healing process.

    Rehabilitation

    • 5

      A few days after your injury, return to your usual form of exercise or sport, but do so gently. Returning to gentle exercise is vital for the proper healing of the hamstring muscles. If you do not work the muscle as it heals, you risk creating a shorter, tighter and weaker hamstring that is likely to be re-injured.

    • 6

      Incorporate gentle hamstring strengthening and stretching exercises into your routine. This will help your body lay down new muscle fibers that are long and strong.

    • 7

      Add some muscle therapy to your rehabilitation, such as heat packs to bring circulation to the injured area, to aid in healing. Use cold therapy after exercise to reduce any swelling. Seeing a massage therapist trained in sports therapy will also aid in healing your hamstring muscles.