How to Treat Hamstring Ligament and Tendon Injuries

There are three large muscles that run from the top of the sitting bones (the boney points that you feel when sitting in a metal chair) along the back of your thighs: hamstrings. The main functions of the hamstrings is to flex the knee (bending it) and to extend the thigh (bring the leg back). The 3 hamstring muscles are: semimemranosus that attaches at the top from the sitting bone and inserts at the back of the knee; semitendinosus, which has the same origin at the sitting bone and attaches also at the back of the knee; bicep femoris, with two large muscle heads that split and attach its two ends to two areas behind the knee.Hamstring tendon and ligament tears occur during sports activities from muscle imbalance, overuse, improper warm-up, or hyperextension in the knees (if you tend to “lock out” your knees when your stand, resting in the joints). Ligaments and tendons are thinner than the belly of the muscles and receive less bloody supply. Hamstring ligament and tendon injuries may take anywhere from six months to a year or longer to heal. Do not rush your recovery to prevent a more serious injury.

Things You'll Need

• 2 or 3 ice packs
• 1 to 2 Ace Bandage(s)
• 1 large foam roller (available online)

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Instructions

• 1

  Get a medical diagnosis from a physician, orthopedist, sports chiropractor or a physical therapist. If you have a hamstring strain, you may be directed to ice the area and keep it elevated for the first 24 to 36 hours after injury. Injuries fall into general categories: strains are muscle soreness or light trauma to a joint, muscle or tendon. Sprains are caused by extreme stress to the tissue or a tear. Muscle or tendon tears or ruptures occur when you feel pain when a muscle or tendon is stretched against resistance. If it is a full tear, the muscle cannot function.

• 2

  Follow your physician's advice to the letter. If you have a hamstring sprain, you may be directed to not stretch the area but to ice it and use a foam roller to “untangle” the muscle fibers so that they lie flat to build scar tissue to patch up the microtears in the tendons and ligaments.

• 3

  Using a foam roller for injury rehabilitation is common in physical therapy clinics. For the hamstrings, sit on a large foam roller so that your knees are bent, feet flat on the floor. Crossing your right ankle over the left leg, roll the foam roller across the back of the right hip, where the top of all three hamstrings originate. Continue rolling slowly and notice if there is any sensations of burning along the back of the leg. This is common after strains.

• 4

  Proceed to work down the back of the right leg, uncrossing the leg so that your left foot is on the floor, left knee bent directly over it. The right leg is extended straight out in front of you, the back of the right thigh on top of the foam roller. Placing your hands behind you on the floor, roll the foam roller along the back of bicep femoris and the other two hamstring muscles. Repeat it to the second side. Rest.

• 5

  Ice the back of your thighs along the areas where your hamstring strain or sprain occurred during the first 5 to 6 weeks. Do not run or do any deep flexing of the knees excessively while you are healing.

• 6

  Consult with your physical therapist or physician as to when to add in therapeutic exercise, as the pain subsides over the following weeks. Biking on flat streets (no hills) will strengthen the hamstrings.

• 7

  Six or seven months after the injury, add lunges without holding any dumbbells at the gym and hamstring curls lying on the belly on the hamstring curl bench, using little if any additional weight to start. Once you experience more strength in the injured areas, consult your physical therapist or physician once more to track your recovery.

• 8

  Continue to use the foam roller after every sports activity and ice each time, wrapping an Ace bandage to secure the ice pack to the leg. If you notice there is still significant weakness or any sign of pain after 6 to 7 months of active rehabilitation, seek additional medical help.