Hamstring pull or tear- People tend to think that the hamstring is one muscle, but hamstring actually consists of 3 muscles. During a hamstring pull, the player will experience a sudden sharp pain or a snapping or popping feeling at his hamstring (at the back of the thigh). There are 3 grades of hamstring pull. Grade 1 is a mild hamstring pull (microscopic tear), where the player would feel pain in the lower buttocks or in the back of the thigh when walking. Grade 2 pull causes moderate pain in the hamstring. Grade 3 pull means that the hamstring muscle may have completely ruptured, causing extreme pain and rendering the player unable to walk.
Some common symptoms are:
1) Bruising – When the player tears his hamstring, the muscle will bleed, and bruising can be seen. The bruise will move from the hamstring down to the feet.
2) Swelling- As the torn hamstring continues to bleed, it will cause the swelling of the hamstring. Compressive bandage is useful in compressing the swelling.
3) Spasm- muscle spasms occur very frequently when suffering from a hamstring injury. This is because signals of contraction are confused and muscles may be stipulated.
4) Difficulty contracting- flexing the hamstring will be painful and the player cannot walk properly.
1) Bruising – When the player tears his hamstring, the muscle will bleed, and bruising can be seen. The bruise will move from the hamstring down to the feet.
2) Swelling- As the torn hamstring continues to bleed, it will cause the swelling of the hamstring. Compressive bandage is useful in compressing the swelling.
3) Spasm- muscle spasms occur very frequently when suffering from a hamstring injury. This is because signals of contraction are confused and muscles may be stipulated.
4) Difficulty contracting- flexing the hamstring will be painful and the player cannot walk properly.
Betty Livin. (7 June, 2012). [Bruise on hamstring area after a pull]. Retrieved from http://bettylivin.com/2011/06/07/how-to-heal-a-pulled-hamstring-fast/
Factors that increase risk of hamstring injuries
1) Previous injury. A history of hamstring injuries increases the likelihood of a reoccurrence. Studies even show that injuries like the anterior cruiciate ligament increases the risk of sustaining a hamstring pull.
2) Muscle imbalance. When the Quadriceps (thigh muscle) are much stronger than the hamstring, it increases the likelihood of the strain.
3) Muscle fatigue. When the muscle is tired, it is unable to absorb energy well, and it gets stiffer, thus increasing the chance of hamstring injuries.
4) Lack of warm up. Without warm up, muscle temperature is low, and it is unable to absorb forces, leading to increased probability of suffering from strains.
1) Previous injury. A history of hamstring injuries increases the likelihood of a reoccurrence. Studies even show that injuries like the anterior cruiciate ligament increases the risk of sustaining a hamstring pull.
2) Muscle imbalance. When the Quadriceps (thigh muscle) are much stronger than the hamstring, it increases the likelihood of the strain.
3) Muscle fatigue. When the muscle is tired, it is unable to absorb energy well, and it gets stiffer, thus increasing the chance of hamstring injuries.
4) Lack of warm up. Without warm up, muscle temperature is low, and it is unable to absorb forces, leading to increased probability of suffering from strains.
Treatment (This is strictly for mild cases. When it is hard to walk, immediately seek treatment from doctors.)
R.I.C.E. Rest, Ice, Compression, Elevation. Definitely, when suffering from hamstring injuries, even if it is the slightest discomfort, rest immediately. Although all of you know there is a need for rest, most of you don’t. Bear in mind that it is not worth it to risk sustaining an injury that will keep you out for weeks when you can rest for only a few days and recover completely. Whenever there is bruising, always remember to use ice packs to treat the bruising. A compression band can also help to reduce swelling and bruising, which quickens the healing process. Finally, always find opportunities to elevate the hamstring, which will control swelling.
Hamstring exercises are necessary for effective hamstring rehabilitation. One should start with stretching exercises before moving on to strengthening exercise. However, do not stretch for too long, and only a mild tension should be felt. This will allow the muscle to relax more.
Stretching exercise
1) Find a low lying object like a stool or a step. Put the injured leg on the object, with the heels in contact the object. Make sure that the knees are always straight during the stretch. Slowly bend the uninjured leg, and lean forward towards the injured leg with, keeping the back straight, until a stretch can be felt at the hamstring. Then, repeat with the other leg. Hold for 15 seconds and do 3 sets 3 times a day.
R.I.C.E. Rest, Ice, Compression, Elevation. Definitely, when suffering from hamstring injuries, even if it is the slightest discomfort, rest immediately. Although all of you know there is a need for rest, most of you don’t. Bear in mind that it is not worth it to risk sustaining an injury that will keep you out for weeks when you can rest for only a few days and recover completely. Whenever there is bruising, always remember to use ice packs to treat the bruising. A compression band can also help to reduce swelling and bruising, which quickens the healing process. Finally, always find opportunities to elevate the hamstring, which will control swelling.
Hamstring exercises are necessary for effective hamstring rehabilitation. One should start with stretching exercises before moving on to strengthening exercise. However, do not stretch for too long, and only a mild tension should be felt. This will allow the muscle to relax more.
Stretching exercise
1) Find a low lying object like a stool or a step. Put the injured leg on the object, with the heels in contact the object. Make sure that the knees are always straight during the stretch. Slowly bend the uninjured leg, and lean forward towards the injured leg with, keeping the back straight, until a stretch can be felt at the hamstring. Then, repeat with the other leg. Hold for 15 seconds and do 3 sets 3 times a day.
Sports Injury Clinic. (November 25, 2010). Stretching exercise to use following a hamstring strain. Retrieved 10 May 2013, from http://www.youtube.com/watch?v=h0v6WbjbTMo