Hamstring strains can be extremely painful, and unfortunately, they are quite common among athletes who participate in high-impact sports such as running, soccer, basketball, and football. These strains occur when the muscles are overloaded and may even start to tear. To avoid hamstring strains, it is important to warm up properly before participating in any sports or other activities that involve a lot of running and jumping.
A hamstring pull is a common injury that can happen to anyone. It’s easy to do hamstring stretches before sports to make sure you’re healthy enough to play. When you run or exercise, you should stretch out your hamstrings. Stretching isn’t the only way to prevent hamstring pulls. There are a few other things you can do like eat a healthy diet, not running or exercising too much, getting enough sleep and making sure to warm up before sports.
One of the most common reasons for a pulled hamstring is stretching. Stretching before exercise is a common practice, especially for athletes. However, there is evidence that suggests that stretching before exercise makes your muscles more liable to injury. Another common reason for a hamstring pull is a change in training routine. If you start using a new machine or new form of exercise, the strain on your muscles can be too much and cause a pull.
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A hamstring injury typically causes a sudden, sharp pain in the back of your thigh. You might also feel a “popping” or tearing sensation. Swelling and tenderness usually develop within a few hours.
Returning to strenuous exercise too quickly could make your injury worse, but avoiding exercise for too long can cause your hamstring muscles to shrink and scar tissue to form around the tear. To avoid this, you should start doing gentle hamstring stretches after a few days, when the pain has started to subside.
Mild to moderate (grade 1 or 2) tears or strains can heal within three to eight weeks with diligent home therapy. For a grade 3 hamstring tear or strain, recovery may be as long as three months. Returning to sports before the injury is fully healed can cause more severe injuries.
Rest the leg. …
Ice your leg to reduce pain and swelling. …
Compress your leg. …
Elevate your leg on a pillow when you’re sitting or lying down.
Take anti-inflammatory painkillers. …
Practice stretching and strengthening exercises if your doctor/physical therapist recommends them.
Recovery time depends on the grade of the injury. A minor grade 1 injury can heal in a few days, while a grade 3 injury could take much longer to heal or need surgery. You may need surgery if the tear is near your buttock and the tendon is retracted.
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