Hamstring Strain
What Is A Hamstring Strain?
The hamstring is the collective term for the three muscles at the back of the thigh. They originate from the sitting bone deep in the buttock and attach to the bones below the knee, meaning that the main movements they produce are extension (backwards movement) of the hip and flexion (bending) of the knee. Because they span two joints - the hip and the knee - this leaves the hamstring prone to strains as it can be stretched from both ends at the same time. When this happens, some of the muscle fibres get overstretched and become disrupted, resulting in a strain or pull.
How Do I Know If I Pulled A Hamstring?
You normally know immediately if you have pulled your hamstring. You typically feel a sharp pain in the back of your thigh whilst performing an activity such as running or kicking. The muscle will quickly seize up in a protective spasm making it difficult to continue the activity you are doing. Once the muscle cools down it will feel stiff and sore when walking or stretching the leg.
Why Do Hamstring Injuries Happen?
There are some common risk factors for hamstring injuries:
tight hamstring muscles from not stretching enough
weak hamstring muscles
not warming up properly before exercise
poor posture leading to lower back and hip stiffness leaving hamstring more prone to injury
How Do You Heal A Pulled Hamstring?
Hamstring muscles have a good blood supply which means that they heal well under the right conditions. In the initial 10 days there will be inflammation that brings fresh blood to the injured area and takes debris away. It is important not to overstretch or overwork the muscle in this stage. The following 2 weeks involves new tissue being developed in the injured site as the muscle meshes together. Graded stretching and strengthening will aid this stage. A further 2-4 weeks consists of the new muscle tissue strengthening up until the hamstring is ready for action again. Continued strengthening and sport-specific exercise will ensure the best outcome in this stage.
How Long Does It Take For A Hamstring To Heal?
A mild Grade 1 strain where there are only a few muscle fibres affected might be healed within 3 weeks. Most pulled hamstrings will take closer to 6-8 weeks to fully heal and be ready for a return to sport. In rare cases where one of the hamstring muscles is completely ruptured, surgery may be required to reattach it.
What Exercise Is Good For A Pulled Hamstring?
A graded exercise program of stretching and strengthening should be done and the intensity and volume of exercise should match the stage of healing that the muscle is at. In the first 2 weeks the muscle will be vulnerable to re-injury so caution should be used. In the latter stages in order to get sport-ready, maximum strength is gained from eccentric exercises which load the muscles whilst lengthening them.
What Will A Physiotherapist Do?
At The Physiotherapy Place we will diagnose the issue and the factors that have contributed to the hamstring strain in the first place. Ultrasound and gentle massage can stimulate healing in the initial phases. Soft tissue release and dry needling will relax the surrounding muscles whilst an exercise program is commenced. The physio will then guide and progress you through an exercise program until you are safely back to your sport.