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Unfortunately, hamstring strains are both common and painful. They strike athletes of all sorts -- runners, skaters, and football, soccer, and basketball players, to name a few.
But first, what is a hamstring? It isn't actually a single ''string.'' It's a group of three muscles that run along the back of your thigh. They allow you to bend your leg at the knee.
During a hamstring strain, one or more of these muscles gets so tight that it's stretched too far. The muscles might even start to tear. You're likely to get a hamstring strain during exercise that involves a lot of running and jumping.
Getting a hamstring strain is also more likely if:
Symptoms of a hamstring strain are:
To diagnose a hamstring strain, your doctor will give you a thorough physical exam. He or she will ask you specific questions about how you hurt your leg.
What's the Treatment for a Hamstring Strain?
Luckily, minor to moderate hamstring strains usually heal on their own. You just need to give them some time. To speed the healing, you can:
When Will a Hamstring Strain Feel Better?
Recovery time depends on how badly you injured your hamstring. Keep in mind that people heal at different rates. While you get better, you should try out a new activity that won't aggravate your hamstring strain. For instance, runners could try doing laps in a pool.
Whatever you do, don't rush things. Don't even try to return to your old level of physical activity until:
How Can I Prevent Hamstring Strain?
As hamstring strains can be nasty injuries, athletes should work hard to avoid them. After all, healing a hamstring strain is much harder than preventing it. Here are some tips:
But first, what is a hamstring? It isn't actually a single ''string.'' It's a group of three muscles that run along the back of your thigh. They allow you to bend your leg at the knee.
During a hamstring strain, one or more of these muscles gets so tight that it's stretched too far. The muscles might even start to tear. You're likely to get a hamstring strain during exercise that involves a lot of running and jumping.
Getting a hamstring strain is also more likely if:
- You don't warm up and stretch before exercising.
- The muscles in the front of your thigh are a lot stronger than your hamstrings.
- You're a teenager going through a growth spurt.
Symptoms of a hamstring strain are:
- Sudden and severe pain during exercise, along with a snapping or popping feeling.
- Pain in the back of the thigh and lower buttock when walking, straightening the leg, or bending over.
- Tenderness.
- Bruising.
To diagnose a hamstring strain, your doctor will give you a thorough physical exam. He or she will ask you specific questions about how you hurt your leg.
What's the Treatment for a Hamstring Strain?
Luckily, minor to moderate hamstring strains usually heal on their own. You just need to give them some time. To speed the healing, you can:
- Rest the leg. Avoid putting weight on your leg as best you can. If the pain is severe, you may need crutches until it goes away. Ask your doctor or physical therapist if you need them.
- Ice your leg to reduce pain and swelling. Do it for 20-30 minutes every three to four hours for two to three days, or until the pain is gone.
- Compress your leg. Use an elastic bandage around the leg to keep down swelling.
- Elevate your leg on a pillow when you're sitting or lying down.
- Take anti-inflammatory painkillers. Non-steroidal anti-inflammatory drugs (NSAIDs), like Advil, Aleve, or Motrin, will help with pain and swelling. However, these drugs may have side effects, like an increased risk of bleeding and ulcers. They should be used only occasionally, unless your doctor specifically says otherwise.
- Practice stretching and strengthening exercises if your doctor recommends them. Strengthening your hamstrings is the best protection against hamstring strain.
When Will a Hamstring Strain Feel Better?
Recovery time depends on how badly you injured your hamstring. Keep in mind that people heal at different rates. While you get better, you should try out a new activity that won't aggravate your hamstring strain. For instance, runners could try doing laps in a pool.
Whatever you do, don't rush things. Don't even try to return to your old level of physical activity until:
- You can move your leg as freely as your uninjured leg.
- Your leg feels as strong as your uninjured leg.
- You feel no pain in your leg when you walk, jog, sprint, or jump.
How Can I Prevent Hamstring Strain?
As hamstring strains can be nasty injuries, athletes should work hard to avoid them. After all, healing a hamstring strain is much harder than preventing it. Here are some tips:
- Stretch before and after physical activity.
- Always increase the intensity of your physical activity slowly -- no more than a 10% increase a week.
- Stop exercising if you feel pain in the back of your thigh.
- Exercise your hamstrings as a preventative measure.
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