- The hamstring is the group of muscles that starts at the hip, running down the back of the thigh to the knee. Though usually referred to as a single muscle, the hamstring is actually a group of three muscles; the biceps femoris, the semitendinosus and the semimembranosus. These three muscles work in concert to move the thighs and bend the knees, and thus are essential for walking, running and jumping.
- When a muscle is stretched too far or worked too strenuously, its fibers can be damaged, resulting in overstretching and micro-tears of the tissue. The result is pain, stiffness and weakness when you use the muscle. Most hamstring injuries are minor and can be treated with little difficulty.
In some cases, this micro-tearing of the muscle fibers will cause bleeding in the muscle tissue, or even a complete tear of the muscle. This is indicated by the muscle balling up and by widespread bruising on the second or third day. If this happens, seek medical attention immediately. Treatment for a such a tear may include surgery, injections and physiotherapy. These more severe injuries may take many weeks to heal and require the use of crutches. - For a mild to moderate hamstring injury, treatment is summarized with the acronym RICE, which stands for Rest, Ice, Compression and Elevation. A minor injury may heal within a few days, but something more severe damage may take two to three weeks. During this time, it's important to rest the muscle and avoid any further straining, as this may add to the tissue damage.
As soon as you suspect an injury, stop using your muscle. Examine the injured area to make sure there is no serious injury. If there is, seek medical attention. If you find the injury to be minor, apply ice for 10 to 15 minutes.
Over the next few days, continue to rest the injured muscle, and apply ice two to three times per day for no more than 20 minutes at a time. This helps to reduce swelling in the injured area by causing the capillaries in the muscle to constrict, reducing blood flow. The sooner you apply ice, the faster your pain and swelling will subside.
Compression is essential when not icing an injured hamstring. An Ace bandage or compression sleeve will also help to prevent swelling by forcing excess blood out of the muscle. Wrap the thigh snugly, but not so tight that it cuts off circulation. If you begin to feel a prickly sensation or see darkening or discoloration in the lower leg, loosen the bandage immediately.
Finally, resting the leg in an elevated position will also reduce swelling. Raise the injured leg with a pillow or two. Elevating it in this manner allows gravity to draw blood away from the muscle, further preventing intra-muscular bleeding.
After ice and compression have been applied, it may be beneficial to lightly stretch the injured muscle. Stretch very slowly, with smooth, steady movements. Only stretch through the pain-free range, as anything further can cause more damage to the injured tissue.
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