Hamstring injury is termed as the straining or pulling of one of three hamstring muscles – biceps femoris, semimembranosus, and semitendinosus. The three muscle groups run around the back of the thigh, connecting the hip to the knees. Given its crucial role in the gait cycle, hamstring injury can be restrictive.
Read through to know all about the cause of this injury, its symptoms, and the best hamstring injury treatment.
Causes of Hamstring Injury
Hamstring injury is a common sports problem. It is caused due to a sudden stretch or overload on any of the three hamstring muscles. The injury can also happen gradually during slower movements.
An injured hamstring takes time to recover. Not giving it adequate time to recover can lead to a recurrent hamstring injury. The most common cause of injury is overstretching of muscles. Other reasons include:
- Fatigue from strenuous training
- A direct injury on the back of the thigh
- Improper or inadequate warming up before exercise
- Inadequate muscle nutrition
Grades of Hamstring Injury
A hamstring injury is typically characterised by strains or contusions. The range may vary from mild to severe. The three grades of hamstring injury are:
- Grade 1 is mild damage marked by a muscle pull or strain.
- Grade 2 is the moderate form marked by a partial muscle tear.
- Grade 3 is the most severe form characterised by a complete muscle tissue rupture.
Hamstring Injury Symptoms
The hamstring injury symptoms are often related to its grade.
- Grade 1 hamstring strains cause sudden pain at the back of the thigh. There is swelling, stiffness, and restricted leg movement, but the muscle strength is not impaired.
- Grade 2 hamstring injuries are more painful. They are accompanied by swelling and spot bruising at the back of the thigh. Grade 2 injuries also lead to a slight loss of muscle strength.
- Grade 3 hamstring injuries are the most severe. They are very painful and tender with excessive swelling and bruising. It makes standing and walking extremely difficult. There is a near-total loss of muscle strength, causing an inability to use the affected leg.
How is Hamstring Injury Diagnosed?
A hamstring injury is diagnosed based on the symptoms reported. The doctor may also undertake a physical examination to check for tenderness, swelling, and bruising around the hamstring. In severe cases, a magnetic resonance imaging test (MRI) is prescribed to pick up a tear in muscle tissue. An ultrasound scan also helps pick up the size and location of the hamstring tear. In case of severe blows, an X-ray will be required to pick up any kind of injury to the bone.
Hamstring Injury Treatment
Hamstring injury treatment includes home remedies, physical therapy, and/or surgery. The treatment methodology will depend upon the severity of the condition.
1. Home Remedies
These are invariably the first in the line of treatment. The most common home remedies include:
- Practice R.I.C.E. i.e. rest, ice, compression, and elevation.
- Try to avoid all kinds of activities until the muscle soreness settles.
- Apply ice packs to the area. Keep the ice pack for 15 minutes and remove it for 15 minutes. Perform this 4 to 5 times a day, Keep alternating for about 24 to 48 hours post-injury. and repeat.
- Use a compression wrap or elastic thigh sleeve. Use it when not icing the area.
- Keep practising regular, gentle motions to maintain flexibility.
- Take over-the-counter pain relievers or apply gels and creams for excruciating pain.
- Use crutches if walking is difficult.
2. Physical Therapy
Physical therapy comes into play once the pain subsides. The type and intensity of exercise are decided by a physical therapist depending on your flexibility and range of motion. As the condition begins to get better, a physical therapist will help you perform hamstring strengthening exercises.
3. Hamstring Surgery
Most severe hamstring injuries might require hamstring surgery. These are generally done in cases where there is a partial or complete tissue tear and does not heal with home remedies or physical therapy. Surgery thus helps repair the tear with stitches. The surgery involves moving the muscles to the correct position and stitching it to the bone. Post-surgery, the muscles heal over time with regular physical therapy.
Hamstring Injury Recovery Time
Recovery time for a hamstring injury varies greatly. It depends upon factors like age, the severity of the injury, hamstring injury grade, any history of a hamstring injury, and overall wellness levels.
While a mild sprain or muscle pull can heal in 2-4 days, a partial muscle tear will require a recovery time of almost 4-8 weeks. Adequate rest and physical therapy are mandatory during this period. Grade 3 hamstring injury will require almost 3 months to heal completely. The recovery time increases further in case hamstring surgery is performed.
Proper recovery is mandatory in each case to avoid hamstring injury relapse.
Ways to Avoid Hamstring Injury
A typical hamstring injury can take anywhere between a few days to months to heal completely. Thus, prevention is better than cure. The best way to prevent hamstring injuries is by developing good hamstring strength. The most common approaches include:
- Warm up for at least 10 minutes before working out.
- Prefer to jog instead of run.
- Do easy callisthenics.
- Perform stretch and flex exercises both before and after working out.
- Eat a well-balanced diet.
- Allow enough recovery time between workouts.
- Develop hamstring strength through regular hamstring stretches.
Effective Hamstring Stretch Exercises
If you want to avoid hamstring injury, the best thing to do is develop your hamstring strength. Hamstring stretch exercises can prove to be beneficial. Here are the exercises that you can try:
1. Simple Hamstring Stretch
- Sit on the floor with both legs out.
- While keeping your back straight, slowly lean forward to reach out for your toes. Make sure you do not bend your knees.
- Hold the position for 15-30 seconds.
- Get back to the starting position and relax your back.
- Do 3-5 repetitions.
2. Seated Hamstring Stretch
- Sit on the floor with one leg crossed and the other stretched forward.
- With your back straight, slowly lean forward to reach out for the toes without bending the knee.
- Feel the stretch in your hamstring. Hold the position for 30 seconds.
- Do 2-4 stretches daily with each leg.
3. Lying Down Hamstring Stretch
- Lie down on your back with your knees bent.
- Hold one leg with your hands from behind the thigh.
- While keeping the back straight, raise the leg upwards towards the ceiling.
- Hold the stretch for 30 seconds.
- Do 2-4 stretches daily with each leg.
4. Standing Hamstring Stretch
- Stand straight with your feet crossed.
- Slowly bend forward. Try to touch your forehead to your knee. Do not bend both knees.
- Hold the position for 15-30 seconds.
- Get back to the starting position and relax.
- Do 3-5 repetitions.
5. One Leg Standing Hamstring Stretch
- Stand straight on the floor.
- Keep a low stool in front.
- Gently place your one heel on the stool. Make sure both knees are straight.
- Stretch your arms upwards and gently bend forward from your hips.
- As you bend down, feel the stretch in your hamstring.
- Hold the position for 15-30 seconds.
- Slowly get back to the starting position and relax.
- Do 3-5 repetitions each with both legs.
6. Towel Hamstring Stretch
- Sit down on the floor with your legs stretched out.
- Loop a bath towel around one toe and hold its ends in both hands.
- Keeping your back straight, gently pull the towel to lift your leg upwards. Raise the leg upwards until you feel a stretch in the calf. Make sure the leg without the towel remains flat on the floor.
- Hold the position for 15-30 seconds.
- Repeat 3-5 times with each leg.
Conclusion
Hamstring injury is a common health concern. Athletes, dancers, and physically active people are the most vulnerable group. The cause of injury is an overstretch in the hamstring muscles, leading to pain, discomfort, and/or swelling.
The severity of the injury is categorised in Grades ranging from 1-3. Grade 1 is a mild sprain while Grade 3 is a severe blow to the hamstring muscles. Hamstring injury treatment depends on the severity of the injury and includes RICE practice – rest, ice, compression and elevation along with physical training. Cases of complete muscle tear require hamstring surgery. Complete recovery is important before returning to routine. Returning too quickly after the injury is a major risk factor for relapse.
