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Pulled Hamstring Remedies

The hamstring is a group of three muscles in the back of the leg, right below the buttocks. If you are an athlete and you do not stretch properly before practice or a game (especially if you overstretch), you run the risk of pulling a muscle, including the hamstring.

A pulled hamstring occurs when one of the three hamstring muscles gets teared slightly. In addition to improper stretching, a pulled hamstring may result from direct contact with the hamstring or thigh. Pulls are rarely serious and treatment focuses mainly on rest, icing, compression and elevation (RICE for short).

  1. RICE

    • The Cleveland Clinic recommends the simple RICE (rest, ice, compression and elevation) to treat pulled hamstrings. If you believe you suffered a pulled hamstring, refrain from exercise or athletic activities for at least 48 hours or until your hamstring feels loose again (recovery may take up to several weeks). During this time, ice perpetually. Apply an ice pack to the hamstring for 15 minutes and then remove the ice for 15 minutes. Repeat throughout the day. Wrap a compression band around the hamstring whenever you do not ice. As you ice, perform elevation exercises to reduce swelling and help to repair the tear.

      The Mayo Clinic recommends a similar method for hamstring pulls, known as PRICE. In addition to the above steps, the Mayo Clinic stresses the importance of proper hamstring protection with an elastic wrap to prevent a more severe pull.

    Elevation Exercises

    • To perform elevation exercises while icing, wrap your ice bag or pack around your hamstring with an elastic band. Lie on a flat surface such as a bed or trainer's table. During your 15 minutes of icing, slowly raise your leg in the air and hold for a few seconds, then lower back to the bed or table. After you remove ice, lie on your stomach and bend your injured leg towards you buttocks as far as you can without causing excessive pain. Slowly return your leg to the bed and repeat.

    Physical Therapy

    • Talk to your trainer or physical therapist about weight stretches such as squats or curls that may help to strengthen your leg and prevent further muscle pulls. Sports massages may also help to ease pain and promote healing. Do not attempt to massage yourself though. Go to a licensed sports masseuse or physical therapist for evaluation. As your pain subsides, begin to implement an adequate stretch routine. While stretches will prevent muscle strains, over-stretching may actually increase strains and pulls.

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