Homemade Hamstring Wrap

The hamstring is the large muscle that runs up the backside of your thigh. Predominantly used for bending your leg at the knee, your hamstrings are being used every time you walk, run or even stand still. Because of this constant tension, it is not uncommon to strain or pull this overused muscle. A simple way to help prevent nagging hamstring injuries is to practice wearing a secure wrap around the leg, which can easily put on at home. In addition, a wrapped hamstring is more likely to heal quicker after an injury has already occurred.

  1. Stretching the Hamstring

    • As with any muscle, always make sure your hamstring is properly stretched out before wrapping it. Sit down on the floor with your legs spread, while keeping them as straight as possible. Gently lean your body in one direction, then the other. You should feel the muscle stretching as you do, but make sure not to lean to the point where you are in pain. Standing up and bending one knee forward, in a lunge position, is effective as well.

    Wrapping the Hamstring

    • If you do not plan on using an athletic pre-wrap underneath, you will need to shave your thigh before wrapping it with athletic tape. This will make removing the wrap far easier. It is recommended that the pre-wrap is used, but not necessary. It should also be noted that the instructions for using both pre-wrap and the athletic tape are the same.

      With the athletic tape (or pre-wrap), begin your wrap about two inches above the knee, depending on your height. Wrap all the way around the thigh, and begin to overlap the tape as you work your way up the leg. Stop and cut the wrap when you are about two inches below the groin. Make sure you walk around to test the tightness of your wrap: it should feel secure, but not so tight that there is any bulging above or below the tape.

    Wrapping an Injured Hamstring

    • When seeking to wrap an injured hamstring, always make sure that the leg is properly iced ahead of time to keep the swelling down. Depending on how recent the injury was, you may also need to keep the leg elevated while it is wrapped. The wrapping procedure is the same as above, but remember that a hamstring wrap alone is not intended to treat a pulled or strained muscle. Always consult your doctor before attempting to exercise on an injured muscle of any kind.