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Hamstring Strain
Unfortunately, hamstring strains are both common and painful. They strike athletes of all sorts -- including runners, skaters, and football, soccer, and basketball game players.
Just what is a hamstring? It isn't actually a single ''string.'' Information technology'due south a group of three muscles that run forth the back of your thigh. They allow you to curve your leg at the knee.
During a hamstring strain, ane or more of these muscles gets overloaded. The muscles might even starting time to tear. Yous're probable to go a hamstring strain during activities that involve a lot of running and jumping or sudden stopping and starting.
Getting a hamstring strain is also more probable if:
- You don't warm up before exercising.
- The muscles in the front end of your thigh (the quadriceps) are tight as they pull your pelvis forward and tighten the hamstrings.
- Weak glutes. Glutes and hamstrings work together. If the glutes are weak, hamstrings tin can be overloaded and become strained.
What Does a Hamstring Strain Feel Like?
Mild hamstring strains may not hurt too much. But severe ones can be agonizing, making it impossible to walk or fifty-fifty stand.
Other possible symptoms of a hamstring strain are:
- Sudden and severe pain during exercise, along with a snapping or popping feeling
- Pain in the dorsum of the thigh and lower buttock when walking, straightening the leg, or bending over
- Tenderness
- Bruising
To diagnose a hamstring strain, a doctor or concrete therapist will give a thorough concrete exam. They volition enquire specific questions about how the leg was injured.
What's the Treatment for a Hamstring Strain?
Luckily, pocket-sized to moderate hamstring strains normally heal on their own. You just need to give them some time. To speed the healing, y'all can:
- Remainder the leg. Avert putting weight on the leg equally best y'all can. If the pain is severe, you lot may need crutches until it goes abroad. Ask your md or physical therapist if they're needed.
- Ice your leg to reduce pain and swelling. Do it for 20-30 minutes every iii to iv hours for two to three days, or until the hurting is gone.
- Shrink your leg. Use an elastic cast around the leg to keep downward swelling.
- Drag your leg on a pillow when you're sitting or lying downwardly.
- Take anti-inflammatory painkillers. Non-steroidal anti-inflammatory drugs (NSAIDs), like ibuprofen (Advil, Motrin) or naproxen (Aleve, Naprosyn) will assistance with hurting and swelling. Even so, these drugs may have side effects, such as an increased risk of bleeding and ulcers. They should be used only brusk term, unless your md specifically says otherwise.
- Practice stretching and strengthening exercises if your doctor/physical therapist recommends them. Strengthening your hamstrings is i fashion to protect against hamstring strain.
In astringent cases where the muscle is torn, you lot may need surgery. The surgeon will repair the muscles and reattach them.
When Will a Hamstring Strain Feel Better?
Recovery time depends on how badly you injured the hamstring. Keep in mind that people heal at unlike rates. While you go better, you should work the hamstring with a new action that won't aggravate the strain. For example, runners could endeavor doing laps in a pool.
Whatsoever you lot do, don't rush things. Don't fifty-fifty try to render to your old level of concrete activity until:
- Y'all can motion your leg as freely as your uninjured leg
- Your leg feels as potent as your uninjured leg
- Yous experience no pain in your leg when you walk, then jog, so sprint, so finally jump
If yous start pushing yourself earlier the hamstring strain is healed, you could re-injure the hamstring and develop permanent muscle dysfunction.
How Can I Prevent a Hamstring Strain?
Every bit hamstring strains tin can exist nasty injuries, athletes should work hard to avoid them. Later all, healing a hamstring strain is much harder than preventing it. Here are some tips:
- Warm upwardly earlier and stretch after physical activity.
- Boost the intensity of your physical action slowly -- no more than a 10% increment a calendar week.
- Stop exercising if you feel pain in the dorsum of your thigh.
- Stretch and strengthen hamstrings equally a preventive measure.
Source: https://www.webmd.com/fitness-exercise/hamstring-strain