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TOP EXERCISES FOR HAMSTRING STRAIN


Hamstring Strain pain in the thigh
TOP EXERCISES FOR
HAMSTRING STRAIN

What is Hamstring Strain ?
A hamstring strain or a pulled hamstring, happens when one or more of hamstring group of muscles gets stretched too far and starts to tear. The hamstring muscles are a group of three muscles that run along the back of your thigh from your hip to just below your knee.
HAMSTRING MUSCLES
Hamstring strain vs Hamstring tear?
In a hamstring tear, the muscle fibers stretch so much that they rip. A strain, on the other hand, is when the muscle is only overstretched.

Hamstring strain vs Hamstring tear?
  • Strains and tears happen when the muscle is lengthening as it contracts. 
  • They may also happen if the muscle is stretched too far. 
  • When the quadriceps  become stronger and more developed than your hamstring muscles, you may be more likely to injure your hamstring muscles.
  • Its very important to Stretch and warm up before a game.
Grades of Hamstring Strain
Grades of hamstring strain
Grade 1: a mild muscle strain - likely to recover in a few days
Grade 2: a partial muscle tear
Grade 3: a complete muscle tear or tear of an attachment - may take weeks or months to heal.

Treatment for Hamstring Strain
RICE technique for hamstring strain
RICE
  • Initial treatment is the same for any grade of injury. 
  • Firstly, the most important action is to stop what you are doing, as any further stress at this stage could cause further injury. 
Immediately, the acronym RICE should come into play, this stands for rest, ice, compression and elevation.
  • Rest The leg should be rested by keeping it as immobile as possible for few days.
  • Ice Packs of ice wrapped in a towel should be applied to the affected area as soon as possible, initially for 15 to 20 minutes, then for similar periods every 2 to 3 hours after that.
  • Compression Compression can be applied in the form of a brace, typically compression shorts which will help to counteract any inflammation. Their main purpose is to support the muscle and reduce muscle vibration when active which makes the muscle more efficient and less susceptible to injury.
  • Elevation Elevation of the injury above the heart will help control swelling and slow down the initial internal bleeding. 
Mild hamstring strains can be treated at home. But you must see a doctor if you can't bear any weight on your injured leg or if you can't walk more than four steps without significant pain even after rest.

Physical therapy for Hamstring Strain
  • As the pain subsides, you should start physical therapy to improve your flexibility and range of motion. watch this video for exercises.

One should only begin stretching exercises when daily activities such as normal walking are pain-free. 
Basic Stretch for hamstring strain
Stretches for Hamstring Strain

As you get better, you shift to strengthening hamstring exercises. 

Exercises for Hamstring Strain

  • It is important not to start exercise too quickly, as there is an extremely high rate of hamstring re-injury. 
  • Remember, exercises should be done pain free both during, afterwards as well as the next day. 
  • If it is uncomfortable then you should stop immediately but little bit of muscle soreness is normal.
  • Progressively more difficult hamstring exercises are mentioned below, these must be performed to prevent further injury, these exercises will strengthen you hamstring group of muscle.

  • Standing knee flexion
  • Hamstring catches
  • Bridge exercises
  • Seated hamstring curl
  • Single leg hip extension
  • Single leg ball pick up
  • Lunge with ball
  • Good mornings
  • Norwegian leg curl
    Best exercises to recover from hamstring strai
    Hamstring exercises

    • How much time to recover from Hamstring Strain?
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