What causes hamstring muscle spasms. How can you find relief from hamstring cramps. What are effective prevention strategies for hamstring spasms. Discover expert tips for managing and avoiding painful hamstring contractions.

Understanding Hamstring Muscle Spasms: A Common and Painful Occurrence

Hamstring muscle spasms are a widespread issue that can affect people of all ages and activity levels. These sudden, involuntary contractions of the hamstring muscles, located at the back of the thigh, can cause intense pain and discomfort. While the exact cause isn’t always clear, several factors can contribute to their occurrence.

Hamstring cramps often strike without warning, beginning with a slight tightness that quickly escalates into sharp pain and increasing muscle tension. In some cases, you may even notice a visible lump beneath the skin, which is the contracted muscle itself. These spasms can last anywhere from a few seconds to 10 minutes, often leaving the affected area feeling tight or tender for hours afterward.

The Root Causes of Hamstring Muscle Spasms

While many cases of hamstring cramps are considered idiopathic (without a known cause), several factors have been identified as potential triggers:

Muscle Strain: A Primary Culprit

One of the most common causes of hamstring cramps is muscle strain. This can occur when muscles are not properly warmed up before physical activity or when they’re pushed beyond their limits. Inadequate stretching and overexertion can lead to stress on the muscles, making them more susceptible to cramping and other injuries.

Dehydration: A Silent Contributor

Insufficient hydration, especially during exercise, can lead to hamstring cramps. When the body loses water and electrolytes through sweat without proper replacement, nerves can become sensitized, triggering muscle contractions. This effect is often exacerbated in hot or humid conditions, where dehydration can occur more rapidly.

Mineral Deficiencies: The Electrolyte Connection

Low levels of essential minerals like magnesium, potassium, and calcium in the body can contribute to hamstring cramps. These minerals, also known as electrolytes, play a crucial role in muscle function. Maintaining proper electrolyte balance is just as important as staying hydrated for preventing muscle spasms.

Other Risk Factors

• Age: Older individuals may be more prone to cramping due to reduced muscle mass.
• Athletes: Those who frequently exercise in warm weather or experience regular dehydration are at higher risk.
• Medical conditions: Diabetes, liver disorders, nerve compression, and thyroid issues can increase the likelihood of muscle cramps.
• Pregnancy: Women may experience more frequent hamstring and other muscle cramps during pregnancy.

Immediate Relief Strategies for Hamstring Spasms

When a hamstring cramp strikes, quick action can help alleviate the pain and potentially shorten the duration of the spasm. Here are some effective strategies to try:

Gentle Stretching Techniques

As soon as you feel a cramp coming on, try gently stretching the affected muscle. Two effective stretches include:

1. Floor Stretch: Sit on the floor with the affected leg extended and foot flexed. Lean forward gently until you feel a stretch in the hamstring.
2. Standing Stretch: Place the heel of the affected leg on a slightly raised surface. Slowly bend the knee of the standing leg until you feel a mild stretch in the hamstring.

Massage and Pressure Application

While stretching, apply firm pressure and gently rub the cramping muscle to encourage relaxation. Using a foam roller can be particularly effective. Sit on the floor with the roller under your affected thigh, and slowly roll it between your knee and buttocks while supporting your weight with your arms.

Hot and Cold Therapy

During the acute phase of a cramp, applying heat can help relax the muscle. Use a hot compress or a rice-filled sock warmed in the microwave. Apply for 20 minutes. After the cramping subsides, switch to cold therapy with ice packs to soothe sore muscles and reduce inflammation.

Long-Term Prevention Strategies for Hamstring Spasms

While immediate relief is crucial, preventing future episodes of hamstring cramps is equally important. Incorporating these strategies into your daily routine can significantly reduce your risk of experiencing painful muscle spasms:

Proper Hydration: The Foundation of Muscle Health

Staying well-hydrated is crucial for preventing muscle cramps. Aim to drink plenty of water throughout the day, especially before, during, and after physical activity. For men, the general recommendation is about 15.5 cups (3.7 liters) of fluids per day, while women should aim for about 11.5 cups (2.7 liters). However, individual needs may vary based on activity level, climate, and other factors.

Balanced Nutrition: Fueling Your Muscles

Ensure your diet includes foods rich in essential minerals like magnesium, potassium, and calcium. Good sources include:

• Magnesium: Leafy green vegetables, nuts, seeds, and whole grains
• Potassium: Bananas, sweet potatoes, yogurt, and beans
• Calcium: Dairy products, leafy greens, and fortified plant-based milk alternatives

Regular Stretching and Warm-up Routines

Incorporate a thorough stretching routine into your daily activities, especially before and after exercise. Focus on dynamic stretches before workouts to prepare your muscles for activity, and static stretches afterward to improve flexibility and reduce the risk of cramping.

Gradual Intensity Increase in Physical Activities

When starting a new exercise regimen or increasing the intensity of your workouts, do so gradually. This allows your muscles to adapt to the increased demands, reducing the likelihood of strain and cramping.

The Role of Proper Footwear and Ergonomics

Often overlooked, the shoes you wear and your posture during daily activities can significantly impact your risk of experiencing hamstring cramps. Consider the following:

Supportive Footwear

Wearing shoes that provide adequate support and cushioning can help reduce strain on your leg muscles, including the hamstrings. This is particularly important during physical activities and for those who spend long hours standing or walking.

Ergonomic Considerations

Pay attention to your posture and ergonomics, especially if you have a sedentary job. Sitting for long periods can lead to muscle imbalances and tightness in the hamstrings. Regular breaks to stand, stretch, and walk can help maintain muscle flexibility and reduce the risk of cramps.

When to Seek Medical Attention for Hamstring Spasms

While most hamstring cramps are benign and can be managed at home, there are instances when professional medical advice should be sought. Consider consulting a healthcare provider if:

• Cramps are severe, frequent, or don’t respond to home treatment
• You experience persistent muscle weakness or numbness
• Cramps are accompanied by swelling, redness, or skin changes
• You have underlying medical conditions that might contribute to muscle cramps
• Cramps significantly interfere with your daily activities or sleep

A medical professional can help determine if there are underlying issues contributing to your hamstring spasms and recommend appropriate treatment options.

Advanced Prevention Techniques for Athletes and Active Individuals

For those who engage in regular physical activity or competitive sports, additional prevention strategies may be beneficial:

Targeted Strength Training

Incorporating exercises that specifically target the hamstrings can help build strength and resilience in these muscles. Examples include:

• Romanian deadlifts
• Hamstring curls
• Single-leg deadlifts
• Glute bridges

Cross-Training and Active Recovery

Varying your exercise routine can help prevent overuse of specific muscle groups. Incorporate low-impact activities like swimming or cycling as part of your training regimen to maintain fitness while giving your hamstrings a break.

Professional Massage and Foam Rolling

Regular massage or self-myofascial release techniques using foam rollers can help maintain muscle flexibility and reduce the risk of cramping. These techniques can be particularly beneficial for athletes or those with a history of recurrent hamstring spasms.

By understanding the causes of hamstring muscle spasms and implementing these prevention and relief strategies, you can significantly reduce your risk of experiencing these painful episodes. Remember, consistent attention to hydration, nutrition, and proper exercise techniques is key to maintaining healthy, cramp-free muscles. If you continue to struggle with persistent or severe hamstring spasms despite these measures, don’t hesitate to seek professional medical advice for personalized treatment options.

Causes, Relief, and Prevention Tips

Hamstring cramps are very common. They can come on suddenly, causing localized tightness and pain on the back of the thigh.

What’s happening? The hamstring muscle is contracting (tightening) involuntarily. You may even see a hard lump beneath the skin. That’s the contracted muscle.

While the cause of hamstring cramps isn’t always known, there are several things — like dehydration and muscle strain — that may contribute to them.

Here’s what you need to know about why you might experience hamstring cramps, as well as how you can relieve the pain and prevent them from coming back.

Some 3 out of 4 cases of muscle cramps happen at night during sleep. Interestingly, many cases of hamstring cramps are considered idiopathic. This means that doctors can’t always point to a specific cause.

That said, there are several situations that may lead to muscle cramps. Read on to learn what these may be.

Muscle strain

Hamstring cramps may result from improperly warming up for an activity or doing too much activity. Muscle strain is the most common cause of cramps.

When you don’t warm up or stretch before exercise, the muscles may feel stressed, making them vulnerable to cramping and other injury. When people overuse their muscles, lactic acid may build up and cause tight cramps.

Dehydration

Exercising and not drinking enough water may also cause hamstring cramps. The idea here is that when water and electrolytes are lost through sweat and not replaced, the nerves become sensitized and make muscles contract.

In particular, working out in hot or humid weather may speed up the process of dehydration and muscle cramping.

Mineral deficiency

Too little magnesium, potassium, and calcium in the body may produce hamstring cramps. These minerals are also called electrolytes.

While drinking plenty of water is crucial during exercise and everyday activity, including these electrolytes is equally important to replenish mineral stores.

Other risk factors

There are also certain risks factors that may make a person more likely to experience hamstring cramps:

• People who are older generally don’t have as much muscle mass and may stress muscles more easily, leading to cramping.
• Athletes who frequently exercise in warm weather or who otherwise deal with dehydration may have more cramps.
• People living with diabetes, liver disorders, nerve compression, and thyroid disorders may experience muscle cramps.
• Women who are pregnant tend to experience hamstring and other muscle cramps. If these cramps are new, they may go away after delivery of the baby.

Hamstring cramps and other muscle cramps can come on without warning. You may feel a slight tightness at first followed by sharp pain and increasing tightness.

If you look at your muscle, you might even see a lump of tissue under the skin. This is your contracted muscle. The cramp can last from just a couple seconds to 10 minutes.

After the initial cramping has passed, you may experience a feeling of tightness or tenderness for a few hours.

Act fast when you feel a hamstring cramp coming on. While you may not be able to stop it entirely, you may be able to lessen the severity.

Floor stretch

As the cramp takes hold, try gently stretching the muscle in the opposite direction of the tightening. Sit on the floor with the affected leg extended in front of you and your foot flexed. Lean forward gently until you feel a stretch in the hamstring.

Share on Pinterest

You can also stretch the hamstring from a standing position. Place the heel of the foot on the affected leg on a curb or other slightly raised surface. It helps to steady yourself by holding on to a tree or other stable surface, like a wall. Slowly bend the knee of the standing leg until you feel a slight stretch in the hamstring.

Share on Pinterest

Massage

As you stretch, you may also consider applying firm pressure and rubbing the muscle to help it release the cramp.

If you have a foam roller, you might try sitting on the floor with the roller under the affected thigh. Slowly use your arms to raise your hips off the floor, keeping your opposite leg slightly bent. Then slowly roll it between your knee and buttocks.

Share on Pinterest

Hot and cold therapy

The general rule is to apply heat to muscles when they’re tight. So, at the most acute phase of the cramp, heat can help.

You can make a hot compress at home by placing a towel in a bowl of hot (not scalding) water. Wring out the towel, then fold it into a square before applying to the area for 20 minutes.

Alternatively, you can fill a sock with rice, tie it off, and microwave it for 15-second increments until warm. Apply it on the cramp for 20 minutes.

After the contracting has passed, try applying ice packs to ease sore muscles.

You may be able to tweak some things in your everyday routine and kick those hamstring cramps to the curb.

Hydrate

Experts say men should drink 15.5 cups of fluids per day and women should drink 11.5 cups.

These are general guidelines. You may need to consume more fluids depending on your activity level, your age, the weather, or different medications you’re taking.

Women who are pregnant or breastfeeding may need to drink 13 cups of fluids to stay hydrated.

Good fluid choices include plain water, milk, fruit juices, and herbal teas. Sports drinks can help if you’ve been exercising hard for longer than an hour, as they replenish minerals and sugars.

Address deficiencies

Try eating more beans, dried fruits, nuts, and seeds to boost your magnesium stores. Potassium can be found in bananas, prunes, carrots, and potatoes.

If you still think you may be lacking these essential minerals, consider asking your doctor about taking supplements. Pregnant women, for example, often take magnesium supplements to address muscle cramps.

Warm up

Getting your muscles primed and ready for activity can help prevent the strain that leads to cramping. It’s especially important to warm up your hamstrings before exercise if you notice they’re tight.

Instead of starting off with a full run, try walking for several minutes, then:

1. Stand with your feet hip-distance apart. Bring one foot a few inches in front of the other with the heel touching the ground.
2. Hinge your upper body forward by bending the standing leg and bringing your buttocks back.
3. Return to starting position.
4. Repeat this rocking motion several times for both legs.

Stretch

Along with properly warming up for exercise, try gently stretching the hamstring muscles. Perform the stretches while sitting or standing, whatever feels best to you.

Regularly engaging in yoga may also help. There are different poses that specifically target the hamstrings, including Downward-Facing Dog, Extended Triangle Pose, and Staff Pose.

If you often get cramps at night, do these stretches before going to bed.

While muscle cramps aren’t usually the sign of a more serious condition, they may sometimes be related to underlying health issues, such as:

• Blood supply issues due to hardened arteries in your legs. This means the arteries to the legs may be too narrow to supply enough blood, especially during exercise.
• Nerve compression, specifically in the spine due to lumbar stenosis. Pain and cramping with this condition may be worse after long periods of walking.
• Depletion of potassium, magnesium, or calcium. You may develop insufficiencies through poor diet or by using medications that act as diuretics.

Consider seeing your doctor if your muscle cramps happen frequently and cause severe pain. Also see your doctor if you have:

• swelling or redness in the legs
• muscle weakness
• cramping that doesn’t respond to home care measures

What to expect at your appointment

Before performing a physical exam, your doctor will likely ask you to explain your symptoms. They’ll ask you when the cramps occur, how often, and their severity.

Your doctor may also ask you to provide information about your medical history, including any conditions you have or medications you’re taking.

It’s also important to note what activities you participate in or anything else that may be contributing to cramps.

There are a number of reasons why you may be experiencing hamstring cramps. While unpleasant, cramps are common and may respond favorably to a few simple lifestyle changes, like drinking more water.

If not, make an appointment with your doctor to make sure there aren’t other health issues causing them that need to be addressed.

Causes, Relief, and Prevention Tips

Hamstring cramps are very common. They can come on suddenly, causing localized tightness and pain on the back of the thigh.

What’s happening? The hamstring muscle is contracting (tightening) involuntarily. You may even see a hard lump beneath the skin. That’s the contracted muscle.

While the cause of hamstring cramps isn’t always known, there are several things — like dehydration and muscle strain — that may contribute to them.

Here’s what you need to know about why you might experience hamstring cramps, as well as how you can relieve the pain and prevent them from coming back.

Some 3 out of 4 cases of muscle cramps happen at night during sleep. Interestingly, many cases of hamstring cramps are considered idiopathic. This means that doctors can’t always point to a specific cause.

That said, there are several situations that may lead to muscle cramps. Read on to learn what these may be.

Muscle strain

Hamstring cramps may result from improperly warming up for an activity or doing too much activity. Muscle strain is the most common cause of cramps.

When you don’t warm up or stretch before exercise, the muscles may feel stressed, making them vulnerable to cramping and other injury. When people overuse their muscles, lactic acid may build up and cause tight cramps.

Dehydration

Exercising and not drinking enough water may also cause hamstring cramps. The idea here is that when water and electrolytes are lost through sweat and not replaced, the nerves become sensitized and make muscles contract.

In particular, working out in hot or humid weather may speed up the process of dehydration and muscle cramping.

Mineral deficiency

Too little magnesium, potassium, and calcium in the body may produce hamstring cramps. These minerals are also called electrolytes.

While drinking plenty of water is crucial during exercise and everyday activity, including these electrolytes is equally important to replenish mineral stores.

Other risk factors

There are also certain risks factors that may make a person more likely to experience hamstring cramps:

• People who are older generally don’t have as much muscle mass and may stress muscles more easily, leading to cramping.
• Athletes who frequently exercise in warm weather or who otherwise deal with dehydration may have more cramps.
• People living with diabetes, liver disorders, nerve compression, and thyroid disorders may experience muscle cramps.
• Women who are pregnant tend to experience hamstring and other muscle cramps. If these cramps are new, they may go away after delivery of the baby.

Hamstring cramps and other muscle cramps can come on without warning. You may feel a slight tightness at first followed by sharp pain and increasing tightness.

If you look at your muscle, you might even see a lump of tissue under the skin. This is your contracted muscle. The cramp can last from just a couple seconds to 10 minutes.

After the initial cramping has passed, you may experience a feeling of tightness or tenderness for a few hours.

Act fast when you feel a hamstring cramp coming on. While you may not be able to stop it entirely, you may be able to lessen the severity.

Floor stretch

As the cramp takes hold, try gently stretching the muscle in the opposite direction of the tightening. Sit on the floor with the affected leg extended in front of you and your foot flexed. Lean forward gently until you feel a stretch in the hamstring.

Share on Pinterest

You can also stretch the hamstring from a standing position. Place the heel of the foot on the affected leg on a curb or other slightly raised surface. It helps to steady yourself by holding on to a tree or other stable surface, like a wall. Slowly bend the knee of the standing leg until you feel a slight stretch in the hamstring.

Share on Pinterest

Massage

As you stretch, you may also consider applying firm pressure and rubbing the muscle to help it release the cramp.

If you have a foam roller, you might try sitting on the floor with the roller under the affected thigh. Slowly use your arms to raise your hips off the floor, keeping your opposite leg slightly bent. Then slowly roll it between your knee and buttocks.

Share on Pinterest

Hot and cold therapy

The general rule is to apply heat to muscles when they’re tight. So, at the most acute phase of the cramp, heat can help.

You can make a hot compress at home by placing a towel in a bowl of hot (not scalding) water. Wring out the towel, then fold it into a square before applying to the area for 20 minutes.

Alternatively, you can fill a sock with rice, tie it off, and microwave it for 15-second increments until warm. Apply it on the cramp for 20 minutes.

After the contracting has passed, try applying ice packs to ease sore muscles.

You may be able to tweak some things in your everyday routine and kick those hamstring cramps to the curb.

Hydrate

Experts say men should drink 15.5 cups of fluids per day and women should drink 11.5 cups.

These are general guidelines. You may need to consume more fluids depending on your activity level, your age, the weather, or different medications you’re taking.

Women who are pregnant or breastfeeding may need to drink 13 cups of fluids to stay hydrated.

Good fluid choices include plain water, milk, fruit juices, and herbal teas. Sports drinks can help if you’ve been exercising hard for longer than an hour, as they replenish minerals and sugars.

Address deficiencies

Try eating more beans, dried fruits, nuts, and seeds to boost your magnesium stores. Potassium can be found in bananas, prunes, carrots, and potatoes.

If you still think you may be lacking these essential minerals, consider asking your doctor about taking supplements. Pregnant women, for example, often take magnesium supplements to address muscle cramps.

Warm up

Getting your muscles primed and ready for activity can help prevent the strain that leads to cramping. It’s especially important to warm up your hamstrings before exercise if you notice they’re tight.

Instead of starting off with a full run, try walking for several minutes, then:

1. Stand with your feet hip-distance apart. Bring one foot a few inches in front of the other with the heel touching the ground.
2. Hinge your upper body forward by bending the standing leg and bringing your buttocks back.
3. Return to starting position.
4. Repeat this rocking motion several times for both legs.

Stretch

Along with properly warming up for exercise, try gently stretching the hamstring muscles. Perform the stretches while sitting or standing, whatever feels best to you.

Regularly engaging in yoga may also help. There are different poses that specifically target the hamstrings, including Downward-Facing Dog, Extended Triangle Pose, and Staff Pose.

If you often get cramps at night, do these stretches before going to bed.

While muscle cramps aren’t usually the sign of a more serious condition, they may sometimes be related to underlying health issues, such as:

• Blood supply issues due to hardened arteries in your legs. This means the arteries to the legs may be too narrow to supply enough blood, especially during exercise.
• Nerve compression, specifically in the spine due to lumbar stenosis. Pain and cramping with this condition may be worse after long periods of walking.
• Depletion of potassium, magnesium, or calcium. You may develop insufficiencies through poor diet or by using medications that act as diuretics.

Consider seeing your doctor if your muscle cramps happen frequently and cause severe pain. Also see your doctor if you have:

• swelling or redness in the legs
• muscle weakness
• cramping that doesn’t respond to home care measures

What to expect at your appointment

Before performing a physical exam, your doctor will likely ask you to explain your symptoms. They’ll ask you when the cramps occur, how often, and their severity.

Your doctor may also ask you to provide information about your medical history, including any conditions you have or medications you’re taking.

It’s also important to note what activities you participate in or anything else that may be contributing to cramps.

There are a number of reasons why you may be experiencing hamstring cramps. While unpleasant, cramps are common and may respond favorably to a few simple lifestyle changes, like drinking more water.

If not, make an appointment with your doctor to make sure there aren’t other health issues causing them that need to be addressed.

What causes hamstring cramps and how to treat and prevent them – Drink-Drink

Hamstring cramps are very common. They can come on suddenly, causing localized tension and pain in the back of the thigh.

What’s going on? The hamstring muscle involuntarily contracts (tightens). You may even see a hard lump under the skin. This is a contracted muscle.

Although the cause of hamstring cramps is not always known, there are several things, such as dehydration and muscle tension, that can contribute to them.

Here’s what you need to know about why you might be experiencing hamstring cramps and how you can help ease the pain and prevent it from happening again.

What causes hamstring cramps?

Approximately 3 out of 4 muscle cramps occur at night while sleeping. Interestingly, many cases of hamstring cramps are considered idiopathic. This means doctors can’t always point to a specific cause.

However, there are several situations that can lead to muscle cramps. Read on to find out what it could be.

Muscle tension

Hamstring cramps can result from improper warm-up before exercise or excessive activity. Muscle tension is the most common cause of seizures.

If you don’t warm up and stretch before your workout, your muscles can become tense, making them vulnerable to cramps and other injuries. When people overexert their muscles, lactic acid can build up, causing severe cramps.

Dehydration

Exercise and insufficient water intake can also cause hamstring cramps. The idea here is that when water and electrolytes are lost in sweat and not replaced, the nerves become sensitive and cause the muscles to contract.

In particular, exercising in hot or humid weather can accelerate dehydration and muscle spasms.

Mineral deficiency

Too little magnesium, potassium and calcium in the body can cause hamstring cramps. These minerals are also called electrolytes.

While drinking plenty of water is critical during exercise and daily activities, the inclusion of these electrolytes is just as important for mineral replenishment.

Other risk factors

There are also certain risk factors that can make a person more prone to hamstring cramps:

• Older people generally don’t have as much muscle mass and can tighten their muscles more easily, resulting in cramps.
• Athletes who exercise frequently in warm weather or who have problems with dehydration may experience more seizures.
• People living with diabetes, liver disease, nerve compression, and thyroid disease may experience muscle spasms.
• Pregnant women tend to experience hamstring cramps and other muscle spasms. If these spasms appeared for the first time, they may go away after childbirth.

What are the symptoms?

Hamstring cramps and other muscle spasms may occur without warning. At first, you may feel a slight tightness, followed by sharp pain and increasing tightness.

If you look at your muscle, you can even see a lump of tissue under the skin. This is your contracted muscle. The spasm can last from a few seconds to 10 minutes.

After the initial spasms have passed, you may feel tight or sore for several hours.

How to relieve hamstring cramps

Act quickly when you feel a hamstring cramp coming on. While you may not be able to stop it completely, you can reduce the severity.

Floor Stretch

When the cramp gets worse, try to gently stretch the muscle in the opposite direction of the tension. Sit on the floor with the affected leg extended in front of you and the foot bent. Lean forward gently until you feel a stretch in your hamstring.

You can also stretch your hamstring from a standing position. Place the heel of the affected foot on a curb or other slightly elevated surface. This helps you keep a firm grip on a tree or other stable surface such as a wall. Slowly bend your standing knee until you feel a slight stretch in your hamstring.

massage

As you stretch, you may also consider applying firm pressure and rubbing to the muscle to help relieve the cramp.

If you have a foam roller, you can try sitting on the floor and placing the foam roller under the affected hip. Slowly lift your hips off the floor with your hands, slightly bending the opposite leg. Then slowly roll it between your knee and buttocks.

Hot and cold therapy

The general rule is to heat the muscles when they are tense. So, in the most acute phase of convulsions, heat can help.

At home, you can make a hot compress by placing a towel in a bowl of hot (not scalding) water. Wring out the towel, then fold it into a square and apply to the area for 20 minutes.

Alternatively, you can fill a sock with rice, tie it up and microwave it for 15 seconds until it is warm. Apply to spasm for 20 minutes.

After contractions are over, try applying ice packs to relieve muscle pain.

How to prevent hamstring cramps

You may be able to change some things in your daily life and get rid of hamstring cramps.

humidification

Experts say men should drink 15.5 cups of fluid a day and women 11.5 cups.

These are general recommendations. You may need to drink more fluids depending on your activity level, your age, the weather, or the various medications you are taking.

Women who are pregnant or breastfeeding may need to drink 13 cups of fluid to stay hydrated.

Good liquid choices include plain water, milk, fruit juices and herbal teas. Sports drinks can help if you’ve been exercising for more than an hour as they replenish minerals and sugars.

Troubleshooting

Try eating more beans, dried fruits, nuts, and seeds to increase your magnesium stores. Potassium is found in bananas, prunes, carrots and potatoes.

If you still think you are deficient in these essential minerals, consider asking your doctor about supplementation. Pregnant women, for example, often take magnesium supplements to relieve muscle spasms.

Warm up

By preparing your muscles for activity, you can prevent tension that leads to cramps. It is especially important to warm up the hamstrings before training if you notice that they are tense.

Instead of starting with a full run, try walking for a few minutes and then:

1. Stand with your feet hip-distance apart. Place one foot a few inches in front of the other so that the heel touches the ground.
2. Tilt your upper body forward by bending your standing leg and pushing your buttocks back.
3. Return to starting position.
4. Repeat this rocking motion several times for both legs.

Stretch

Along with a proper pre-workout warm-up, try to gently stretch your hamstrings. Perform stretches while sitting or standing, whichever is more comfortable for you.

Regular yoga can also help. There are various poses that specifically target the hamstrings, including Downward Facing Dog, Extended Triangle Pose, and Staff Pose.

If you often have cramps at night, do these stretches before bed.

When to see a doctor

Although muscle spasms are not usually a sign of a more serious condition, they can sometimes be associated with underlying health problems such as:

• Blood supply problems due to hardening of the arteries in the legs. This means that the arteries to the legs may be too narrow to provide enough blood, especially during exercise.
• Nerve compression, especially in the spine, due to lumbar stenosis. Pain and spasms in this condition may increase after a long walk.
• Depletion of potassium, magnesium or calcium. You may become malnourished due to improper diet or use of drugs that act as diuretics.

Consider seeing a doctor if your muscle cramps are frequent and cause severe pain. Also call your doctor if you have:

• swelling or redness of the legs
• muscle weakness
• seizures that do not respond to home care

What to expect at your appointment

Your doctor will likely ask you to explain your symptoms before your physical exam. You will be asked when the seizures occur, how often and how severe they are.

Your doctor may also ask you for information about your medical history, including any medical conditions you have or medications you take.

It is also important to note what activities you participate in or anything else that may contribute to seizures.

Conclusion

There are a number of reasons why you may experience hamstring cramps. While uncomfortable, cramps are common and can respond positively to a few simple lifestyle changes, such as drinking more water.

If not, make an appointment with your doctor to make sure there are no other underlying health problems that need to be addressed.

3 Ways to Recover from a Hamstring Injury

If you have injured your hamstring, you are likely to experience sudden sharp pain and a tearing sensation in the back of your thighs. Hamstring injuries can be difficult as they affect your mobility. Fortunately, you can recover from a hamstring injury if you allow yourself proper rest, treat the injury, and give yourself time to recover. Once the injury has healed, strengthen your hamstrings to help you recover.

Steps

Method one of 3: Treating your injury

1. one Seek medical attention if the injury is serious. Hamstring injuries are often minor but can be very serious. Sometimes the muscle is pulled away from the bone. Your doctor can most accurately determine your injury and provide you with a treatment plan.

   • Call your doctor right away if you hear tears, experience severe pain and swelling, or see bruising around the area.
   • Depending on the severity of your injury, you may need to see your doctor again for a checkup. Expect to see your doctor again 1-2 weeks after your first visit.

2. 2 Rest for a few days to allow your injury to heal. If you have a serious injury, you may need to rest longer, depending on your doctor’s advice. You will probably feel pain when you try to walk or move around. Listen to your body and give it the rest it needs. If you don’t rest, your injury will only get worse.

   • Stay away from your leg.
   • Take a break from sports if you have one.
   • Avoid vigorous activity.

3. 3 Freeze the hamstring. Apply an ice pack for 15-20 minutes every 2-3 hours during the day for the first 3 days after injury. Ice will relieve pain and reduce swelling in the hip.

   • Be sure to place a towel or clothing between the ice pack and your skin to protect yourself from the cold.
   • Stop using icing if your foot turns white.
   • If you have diabetes, vascular disease, or decreased sensation, consult your physician before using ice therapy.

4. 4 Put the compression bandage on the hamstring. Compression helps reduce swelling and inflammation, which will ultimately help the injury heal faster. Start just above the knee and wrap your leg as you work your way up. Each new layer should cover half of the previous one. As you turn around, gently stretch the bandage so that it is mostly taut, but leave some slack so it is not too tight. When you get to the top of your thigh, turn around and keep wrapping around your knee.

   • If the bandage seems too tight or interferes with circulation, unroll it immediately and try again.
   • You can find compression bandages at the pharmacy or on the Internet.
   • Alternatively, you can also wear compression shorts or a hip brace.

5. 5 Raise your leg to relieve swelling. Support yourself by lifting your foot over your heart. You can use pillows, pillows, and folded blankets to elevate your leg. This will allow fluid to drain into the leg and reduce swelling.

   • It’s a good idea to freeze and lift at the same time.

6. 6 Use crutches or a cane. You need to stay away from your leg as much as possible to give it time to heal. Crutches are the best option because they allow the hamstrings to fully rest on the injured leg. If you don’t have crutches, you can use a cane.

   • Try wrapping towels or a pillow around the armrests of the crutches to reduce discomfort while using them.
   • Crutches can be purchased at a doctor’s office or medical supply store. Some medical supply stores even rent them to you.

7. 7 Take an over-the-counter pain reliever. These medicines help with pain and swelling. Good options include NSAIDs such as ibuprofen, Advil, Motrin, or naproxen. Alternatively, acetaminophen can be used.

   • If your doctor has prescribed a pain reliever, do not add an over-the-counter drug to it.

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Method 2 of 3: Hamstring Rehabilitation

1. one Ask your doctor before starting rehabilitation. If you are under the care of a doctor, it is important that he approves your activity. Starting too early can aggravate your injury or lead to re-injury.

2. 2 Start light stretch and activity as soon as the pain subsides. You must start rebuilding muscles early to prevent muscle contraction and loss of range of motion. First, try slow walking or cycling after a small range of hip and knee motion, such as leg circles, knee back and forth bends, hip circles, and light leg swings. Gradually increase the intensity of your activity as much as your body allows.

   • A mild sprain or sprain will likely take a few days to a week, while tears may take weeks or months to heal.

3. 3 Return to your daily activities with ease. Avoid the temptation to immediately return to your previous level of activity, especially if you play sports. There is no deadline for recovery. Follow your doctor’s instructions and start small. Listen to your body and stop when you feel pain.

4. 4 Consult a physiotherapist. Depending on how severe your hamstring injury was, you may need help to regain range of motion. A physical therapist can show you how to do exercises that help stretch your hamstrings and improve flexibility. If you’ve torn your hamstring, ask your doctor to recommend a physical therapist.

   • Wait until the pain and swelling subside before seeing a physiotherapist.

   TIP

   Scott Anderson, MA, ATC, SFMA, DNSP

   Sports medicine and injury prevention specialist Scott Anderson is the Chief Clinical Officer of SyncThink, an award-winning Stanford-based startup. Previously, Scott served as director of sports medicine/athletic training at Stanford University for over a decade from 2007 to 2017. Scott has over 18 years of clinical and management experience and is a recognized international speaker on clinical specialty topics including developmental issues. kinesiology, neuroscience/concussion and motor dysfunction. He is a Certified Dynamic Neuromuscular Stabilization Specialist (DNSP), Sports Safety Specialist, and is certified in Functional Movement Selective Assessment (SFMA) and Functional Movement Testing (FMS). He received a bachelor’s degree in sports training from the University of Washington in 2000 and a master’s degree in sports administration from St. Mary’s College in 2002. Scott Anderson, MA, ATC, SFMA, DNSP
   Sports medicine and injury prevention specialist

   Did you know? When you’re recovering from a hamstring injury, it’s important to work on pelvic ring, glute, and core stability. If these areas are not strong, your hamstrings may need to carry extra stress when you walk or move quickly, increasing your risk of injury.

5. 5 Ask for surgery if your muscle is detached. In a severe hamstring injury, your muscles may have come loose from where they connect to your pelvis or tibia. Your doctor can confirm if this is the case. An orthopedic surgeon may reattach the muscle if it does not heal on its own. The doctor will reattach the tendon with sutures or staples. They will also remove scar tissue around the injury.

   • After surgery, you will need to use crutches and may also need to wear a leg brace.
   • Recovery time after hamstring surgery is 3 to 6 months, depending on the severity of the injury. Your doctor will need to clear you before you return to your normal activities.

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Method 3 of 3: Strengthening the Hamstrings During Recovery

1. one Start by standing hamstring curl. Stand with your feet shoulder-width apart. Gently bend the injured leg at the knee, pulling the heel towards the buttocks. Use gravity for resistance at first, but you can add weight to your ankles as you go.

   • Repeat hamstring curls 3 sets of 10 reps.
   • Talk to your doctor before adding weight. Start with an ankle weight of 1 lb (0.45 kg).

2. 2 Grab the hamstring. Lie on your stomach with your knees bent. Let the injured leg fall back and then catch it with the hamstring muscles. Remain relaxed as the leg descends, and then contract the muscles in the back of the thighs. It may take a few tries to get used to the feeling of dropping your leg.

   • Do only 1 set of 10 reps at first, working up to 3 sets of 10 reps.

3. 3 Make a bridge exercises. Lie on your back with your knees bent and your feet flat on the floor. Push your hips off the floor by straightening your back. Hold your breath, then slowly lower yourself back to the floor.

   • Repeat 3 sets of 8, working up to 3 sets of 12. Increase the reps as the exercise becomes easier.
   • It is best to use an exercise mat as a shock absorber for this exercise.

4. 4 Perform lunges . Stand in a wide split stance with one foot forward. Slowly lower yourself to the ground, bending your front leg at a 90-degree angle. Return to starting position.

   • Repeat 3 sets of 10 reps.
   • To keep your balance, it’s a good idea to hold the ball while lunging.
5. 5 Pick up the ball with one foot. Place one foot in front of you and place a medicine ball next to it. Slowly lean forward and pick up the ball while keeping your leg straight. Get into a standing position with the ball in your hands. Then lower the ball back to its original position.
   • Repeat the exercise 5-10 times.

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