A pulled hamstring injury manifests itself with quick lunging, running, or jumping. Sudden buckling pulls hamstring muscle. A ‘pulled hamstring’ commonly pops oftentimes it impairs even standing. A hamstring injury afflicts spasm, tightness, and tenderness more severity develops swelling and bruising. Variably, palpable defects (by touch) entrench itself in the muscle. Tears and strains are mid-thigh in the back where a tendon originates next to the buttocks.
Sports that perpetuate a hamstring injuries are sprinting sports, track and field, football, soccer, and basketball. Potential risk factors for pulled hamstring pain variegates from inadequate stretching, muscle weakness misbalancing hamstring muscle strength, also an imbalance between the hamstrings and quadriceps. Even poor footwear can affect it, and perpetual injury from insufficient recovery from previous damage.
How To Diagnose A Pulled Hamstring
- GRADE ONE – sensation of cramp or tightness with slight pain because muscle is stretching or contracting
- GRADE TWO – this hamstring strain actualizes more severe pain immediately, that is stretching and contraction sensitizing a ping. Which is an unquestionable elastic sensation
- GRADE THREE – horizontal bruising ensues the strained hamstring. A grade three hamstring strain is a severe injury. There is an immediate burning or stabbing awareness without pain coupled walking impairment. Muscle tissue is completely torn, a large lump and depression may develop near the tear
GRADE TWO and THREE injuries are related with large bruising because tissues are bleeding.
Initial pulled hamstring relief is RICE (rest, ice, compression, elevation) that is so essential for the bruising and throbbing. The first five days a compression bandage to limit bleeding and tissue swelling, with elevation is crucial. Couple an ice pack too for twenty minutes every two hours following this treatment active rehabilitation begins. Recovery time for GRADE ONE is about three weeks rest and GRADE TWO is four to six weeks. A rupture will require surgery and three months of consistent rehabilitation.
Only progress to pulled hamstring stretches when you do not feel pain, then you should start with
- Leg Extension – lie on your back with bent knees bent, feet flat on the floor and arms relaxed by your side. Slowly curl the injured leg’s knee to your chest then slowly raise your leg straight in the air, but assure your back is flat against the floor. Hold for 20 seconds then return to the start position. Repeat raises but have the legs closer to your torso for a thorough stretch
- Seated Bend – sit on the floor with feet straight in front of you. Cross your feet at the ankles, the injured leg on the bottom. Slowly bend forward at the hips, try touching your nose to your knee and maintain a straight back Hold for 20 seconds then return to the start position
- Gluteus Stretch – lie your back and feet flat on the floor. Cross your injured leg’s ankle over your other leg’s knee. Cautiously bend your legs to your chest, using your hands for assistance. The stretch is for the hamstring and gluteus muscles
- Leg Raise – lie flat on your stomach with legs straightened. Slowly curl up your injured leg to a 45-degree angle before lifting the knee an inch off the ground. Hold 10 seconds before returning the knee to the ground and slowly unroll your leg back to the start position. When this exercise is easy to perform, add a weight to your ankle
Everyone progresses differently and a positive indicator to be optimistic about, is if you walk without pain. Good luck!