How To Relieve Hamstring Pain

The semitendinosus is one of the three muscles that make up your hamstrings.Hip movement depends on your hamstrings flexing and bending at the knee.When there is a sudden stretching of your hamstring muscles, you can pull it while running, kicking, skating, lifting or even walking.A pulled hamstring can cause a sharp pain at the back of your thigh, hip or groin.You may not be able to walk or put weight on the injured leg if you notice that it is swollen, bruised and tender.

Step 1: Don’t put weight on the injured leg.

If you get injured while doing sports or physical activity, you should stop moving and take any weight off your leg.This will make sure you don’t make the injury worse and will protect it from further damage.

Step 2: Ice packs should be applied to the leg.

Icing your leg will make it less swollen.You can use ice packs or frozen peas.If you want to apply rice to your injured leg, you can put it in the freezer overnight.Put the ice on your leg for 10–15 minutes at a time, every hour on the first 24 hours of injury.The ice pack should be left off while you sleep.After the first 24 hours, ice the leg for at least two to three hours a day.If you can walk on your injured leg without pain, you should alternate heat and cold for six cycles.The cycle should be repeated twice a day.

Step 3: Wrap your upper leg in a compression bandage.

Any swelling in the injured area will be reduced by the compression.Medium pressure can be applied if the bandage is wrapped tightly around your upper leg.Blood flow to the injured area should not be stopped by the bandage.Wrap the bandage high on your leg, above the injured area, to put on the compression bandage.You don’t need to wrap your injured leg once the swelling goes down.The bandage is too tight when you wrap it around the injured area.Wrap it up so it isn’t tight around your leg.

Step 4: Your leg should be above the level of your heart.

It is possible to improve blood flow to the area by elevating your leg.If you want to encourage healing, you should rest your leg on pillows or a raised chair.Try to move a little bit every hour or so, slowly and carefully, after the first or second day of the injury.If you put too much weight on the leg, it can make the injury worse.

Step 5: Take over-the-counter pain medication.

Taking OTC pain medication can help reduce the swelling in the injured area.Ibuprofen, Motrin IB, and Tylenol can be found at your local grocery store or drugstore.

Step 6: If you can’t put any weight on the injured leg, see a doctor.

The doctor will talk to you about the injury and do a physical exam of the leg.She might do an X-ray, an MRI, or an echocardiogram to check for more severe injuries.If the injured area is still painful even after home care is used, you should see your doctor.

Step 7: You can get a referral for a massage therapist.

If you have a serious injury, your doctor may recommend a physical therapist or massage therapist.The physical therapist can use a variety of methods to treat the injury.The therapist can recommend stretches that you can do before any physical activity.Once you can walk on the injured leg without pain, she may suggest using a foam roller to stretch and massage.The injured leg can be covered with the foam roller.You can roll back and forth on the foam roller.There is a video on how to use the foam roller.

Step 8: If the hamstring is torn or detached from the bone, talk to the doctor.

If the muscle is torn or detached from the bone, your doctor may recommend surgery.The surgeon will remove any scar tissue during the procedure.She will use stitches or screws to attach the tendon to the bone.It will need to be sewn back together with stitches if you have a complete tear.Weight should be kept off of your injured leg and you should use crutches during your recovery.You may need to wear a brace to keep your leg in a relaxed position.Your doctor may suggest a physical therapy program that involves stretches and exercises.It usually takes about six months to recover from the surgery.When you can return to normal use of your leg can be given by your doctor.

Step 9: Before you do physical activity.

If you want to prevent injury to your hamstring, you should stretch it before doing physical activity.You can either statically or dynamically do the stretches.Dynamic stretching can be done before you start an activity.You can do standing and static stretches, where you sit on the floor.Dynamic stretching has been shown to reduce injury.Dynamic stretching, done prior to activity, is designed to increase circulation and slowly warm up the muscles, which may be the key reasons for preventing further injury.

Step 10: If you have a history of injuries to your hamstrings, do not overexert it.

If you have a history of hamstring pulls, this could mean that you’ve weakened your hamstrings and are more prone to injury.If you do physical activity, make sure you don’t put too much stress on your hamstring muscles.You should be aware of how you are moving and stretching your legs.If you are doing physical activity and stretching your leg with a brace, make sure you don’t put stress on your hamstring.You can do an alternative physical movement in a fitness class that won’t put stress on your leg.Before class, talk to the instructor about your injury and any modifications you can make in the class to prevent overexerting your hamstring.

Step 11: If you want to improve your flexibility, try yoga or pilates.

You can improve your flexibility by practicing yoga and pilates.The stronger the hamstrings, the less prone they are to injury.If you have been cleared to strength train, you should start the Norwegian hamstring exercise program.The program was designed in 2001 to reduce the risk of injury in football players.