The following suggestions helps to treat a hamstring tear. A torn muscle in the first five days should be remedied with the RICE (rest, ice, compression, elevation) technique.
Start leisurely and with heedful hamstring range-of-motion (ROM) that doesn’t provoke or aggravate pain the ruptured hamstring muscle area. For a moderate hamstring stretch, begin supine and straighten the knee up to 10 times every three hours.
After a week and only when pain abates, begin checked ROMs that moderately stretch without pain the torn hamstring location. In this phase is when the healing cycle manifests and the organic tension will stimulate muscle tissues to repair, so that recuperation is bearable and it bolsters durable stamina.
After the 10th day and pain is considerably subsiding, again do conservative ROMs stretches, which thoroughly stretch with no pain. It will provide muscle tissue durability and elasticity.
After the 20th day fresh scar tissue probably will constrict and significantly enervate than ordinary hamstring muscle tissue. Remain conditioning (stretching and strengthening workouts) up to 2.5 months so the muscle restores stamina and elasticity.
Standard hamstring stretches
- Forward bends (impacts hamstrings and lumbar area)
- Hurdler’s stretch (enhances the hamstrings and inner thighs)
- Inner thigh stretch
- Lunges (conditions the glutes, hamstrings and inner thighs)
- Raised hamstring stretch
Initial hamstring rehab exercises
- Lying down hamstring stretch
- Seated hamstring stretch
- Standing hamstring stretch
Hamstring strengthening exercises
- Bridge
- Leg curls
