- Do not force exercise on an injured hamstring. Professional athletes are out for 4-8 weeks with hamstring injuries so running or any intense exercise on the injury is a big mistake.
- However, don't sit around too much unless it is considered a grade 3. Movement helps to encourage blood flow into the area.
How long does a slightly pulled hamstring take to heal?
Recovery from a hamstring tear or strain
Mild to moderate (grade 1 or 2) tears or strains can heal within three to eight weeks with diligent home therapy. For a grade 3 hamstring tear or strain, recovery may be as long as three months.
Should you stay off a pulled hamstring?
It is extremely important you take the time off your hamstrings need to make a complete recovery . Resuming your training before the area has a chance to properly heal greatly increases your risk of a reoccurring injury.
How can I speed up my hamstring recovery?
- Rest the leg. ...
- Ice your leg to reduce pain and swelling. ...
- Compress your leg. ...
- Elevate your leg on a pillow when you're sitting or lying down.
- Take anti-inflammatory painkillers. ...
- Practice stretching and strengthening exercises if your doctor/physical therapist recommends them.
What cardio exercises can I do with a hamstring injury?
Pool running may work since the feet are not in contact with the ground. Stairmaster is usually tolerated well. High hamstring injuries may have some discomfort using an elliptical trainer. Rowing machines are usually well tolerated.
How do you stay fit with a hamstring injury?
Avoid hamstring-loading activities and do intense upper-body and core workouts to maintain fitness . Ice it. As soon as you can after the hamstring injury, apply ice to the muscle for 15 minutes at a time four to six times a day for the first two days. Stretch it—gently.
Should you walk on a pulled hamstring?
Limit the amount of walking you do , and try to avoid putting weight on your leg if your doctor recommends this. Ice. Use a bag of ice or a cold compress to help reduce swelling for the first 48 hours after the injury.
How do I know if my hamstring is pulled or torn?
- sudden, sharp pain.
- a “popping” sensation at the time of injury.
- tenderness.
- swelling within the first few hours.
- bruising within the first few days.
- partial or complete weakness in your leg.
- inability to place weight on your leg.
What does a Grade 2 hamstring strain feel like?
Other symptoms a grade 2 hamstring strain include: Pain in the back of the thigh when bending or straightening the leg . Inability to straighten the leg all the way. Tenderness, swelling, and bruising in the back of the thigh.
Is it OK to run with hamstring pain?
You can continue to run with chronic and achy pain in your hamstring . Just stick to a slower pace and avoid sprints, intervals, and hills until you have healed. Instead take it easy with a brisk jog or light run. Wear a compression wrap on your thigh during or after a run.
What does a torn hamstring feel like?
Sharp pain
Hamstring tears are typically accompanied by sharp, acute pain in the back of the thigh or underneath the buttocks near the muscle attachment. Often, this pain is preceded by a “snapping” or “popping” sound at the moment of injury.
Can a pulled hamstring get worse?
Usually, the pain will develop over time, and get worse and worse until it is treated . It can even make it difficult to stand or walk in some extreme cases. Most of the time, it can be healed with physical therapy.
Should I foam roll a pulled hamstring?
Do not use a foam roller if you suspect that you may have pulled or torn your hamstring . You've likely torn your hamstring if you developed a sudden pain or pull while you were exercising or if you have swelling or bruising. Using a foam roller within the first 5 days can worsen the injury.
How do you rehab a grade 1 hamstring pull?
- Grade 1 – Mild muscle/tendon pull or strain. ...
- REST – Immobilize your leg, avoiding any/all physical activity. ...
- ICE – Apply a cold pack (a frozen bottle of water thinly wrapped in a towel will also work) directly to your hamstring for +/- 20 minutes every 2 to 3 hours.
