How to heal a strained hamstring ?

Hello Anon

Thank you for writing!

A hamstring strain can be caused by:

Stretching the hamstrings beyond the amount of tension that they can withstand
Suddenly putting stress on the hamstrings when they are not ready for the stress
Using the hamstrings too much on a certain day
A direct blow to the hamstrings

Treatment depends on the severity of the strain.

Treatment usually includes:

Rest
Do not do activities that cause pain, such as running, jumping, and weightlifting using the thigh muscles. If normal walking hurts, shorten your stride. Do not play sports until the pain is gone.

Cold
Apply ice or a cold pack to the hamstring area for 15-20 minutes, four times a day, for several days after the injury. Wrap the ice or cold pack in a towel. Do not apply the ice directly to your skin.

Pain Relief Medications
Take aspirin, ibuprofen (Advil, Motrin), or acetaminophen (Tylenol) to help relieve pain. Ask your doctor if you have any questions about using these medications. If you still have tenderness in the hamstrings while taking these drugs, do not return to physical activity. First, check with your doctor before returning to activity.

Compression
Wear an elastic compression bandage (eg, Ace bandage) around your thigh to prevent additional swelling. Be careful not to wrap the bandage too tight.

Elevation
Keep your leg higher than your heart as much as possible for the first 24 hours or so to minimize swelling. A couple of days of elevation might be recommended for severe strains.

Heat
Use heat only when you are returning to physical activity. Then use it before stretching or getting ready to play sports.

Stretching
When the acute pain is gone, start gentle stretching as recommended by a healthcare professional. Stay within pain limits. Hold each stretch for about 10 seconds and repeat six times. Stretch several times a day.

Strengthening
Begin strengthening exercises for your hamstrings as recommended by a healthcare professional.

Best,
Susan