What causes hamstring injuries. How to identify different grades of hamstring strains. When to seek medical attention for a hamstring injury. What is the recommended treatment for hamstring injuries. How long does it take to recover from a hamstring strain. What are effective prevention strategies for hamstring injuries. How to safely return to physical activity after a hamstring injury.

Understanding Hamstring Anatomy and Function

The hamstrings play a crucial role in our lower body movements, particularly during activities that involve bending the knee. But what exactly are these important muscles?

Hamstrings refer to both the tendons at the back of the thighs and the group of three muscles that run along the posterior thigh. These muscles originate from the hip and attach just below the knee, enabling powerful movements like running, jumping, and climbing.

Interestingly, while hamstrings are vital for dynamic activities, they’re not heavily engaged during static postures like standing or walking. This unique characteristic makes them particularly susceptible to injury during sudden, forceful movements.

Key Components of the Hamstring Group

• Biceps femoris
• Semitendinosus
• Semimembranosus

Each of these muscles contributes to the overall function of the hamstring group, working in harmony to facilitate lower body movements and maintain stability during physical activities.

Common Causes of Hamstring Injuries

Hamstring injuries often occur during activities that involve rapid acceleration, deceleration, or changes in direction. But what specific factors contribute to these injuries?

Sudden, powerful movements are the primary culprits behind hamstring strains. Sprinting, lunging, and jumping can overstretch the tendons or muscles, leading to varying degrees of damage. However, it’s important to note that injuries can also develop gradually during slower, repetitive movements.

Risk Factors for Hamstring Injuries

• Previous hamstring injury
• Inadequate warm-up
• Muscle imbalances
• Poor flexibility
• Fatigue

Athletes and individuals who engage in sports that require quick bursts of speed or sudden stops are particularly prone to hamstring injuries. The risk is further elevated for those with a history of hamstring strains, as recurring injuries are common in this muscle group.

Grading Hamstring Injuries: From Mild Strains to Complete Tears

Hamstring injuries are typically classified into three grades, depending on the severity of the damage. Understanding these grades is crucial for proper treatment and recovery planning.

Grade 1 Hamstring Injury

A grade 1 injury is the mildest form of hamstring strain. It involves a minor muscle pull or strain, characterized by:

• Sudden pain at the back of the thigh
• Tenderness in the affected area
• Discomfort when moving the leg
• No significant loss of muscle strength

Recovery time for grade 1 injuries is typically short, often taking only a few days with proper care and rest.

Grade 2 Hamstring Injury

A grade 2 injury represents a partial muscle tear, which is more severe than a grade 1 strain. Symptoms include:

• More intense pain and tenderness
• Possible swelling and bruising
• Some loss of strength in the affected leg
• Increased difficulty in walking or standing

Recovery from a grade 2 hamstring injury may take several weeks, depending on the extent of the tear and the individual’s healing capacity.

Grade 3 Hamstring Injury

The most severe form of hamstring injury is a grade 3 tear, which involves a complete rupture of the muscle. This type of injury is characterized by:

• Severe pain, tenderness, and swelling
• Significant bruising
• Inability to use the affected leg
• A possible “popping” sensation at the time of injury

Grade 3 hamstring injuries can take several months to heal fully, often requiring extensive rehabilitation and, in some cases, surgical intervention.

Recognizing Hamstring Injury Symptoms

Identifying the symptoms of a hamstring injury is crucial for prompt and appropriate treatment. How can you tell if you’ve injured your hamstring?

The primary indicators of a hamstring injury include sudden pain in the back of the thigh, often accompanied by a feeling of tightness or cramping. Depending on the severity of the injury, you may experience:

• Difficulty walking or standing
• Pain when bending or straightening the knee
• Swelling in the affected area
• Bruising that may appear several days after the injury
• Weakness in the injured leg

Is it possible to distinguish between different grades of hamstring injuries based on symptoms alone? While a definitive diagnosis often requires medical evaluation, there are some general differences in symptom presentation:

Grade 1 injuries typically cause mild discomfort and minimal loss of function. Grade 2 injuries are associated with more significant pain, potential swelling, and noticeable weakness. Grade 3 injuries are characterized by severe pain, substantial swelling and bruising, and a marked inability to use the affected leg.

Immediate Care and Treatment Strategies

When you suspect a hamstring injury, taking prompt action can significantly impact your recovery. What steps should you take immediately after experiencing a hamstring strain?

The RICE protocol is widely recommended as the initial treatment for hamstring injuries:

1. Rest: Avoid putting weight on the injured leg and refrain from activities that cause pain.
2. Ice: Apply cold packs to the affected area for 15-20 minutes every 2-3 hours to reduce swelling and pain.
3. Compression: Use an elastic bandage to compress the thigh, limiting swelling and movement.
4. Elevation: Keep the injured leg elevated above heart level when possible to minimize swelling.

In addition to RICE, over-the-counter pain relievers such as paracetamol or non-steroidal anti-inflammatory drugs (NSAIDs) can help manage pain and inflammation. However, it’s essential to follow dosage instructions and consult a healthcare provider if you have any concerns about medication use.

When to Seek Medical Attention

While many hamstring injuries can be managed at home, certain situations warrant professional medical evaluation. When should you consult a healthcare provider for a hamstring injury?

• If you suspect a severe (grade 3) tear
• If pain is intense or doesn’t improve with home treatment
• If you’re unable to bear weight on the affected leg
• If you experience numbness or tingling in the leg
• If you have a history of recurrent hamstring injuries

A healthcare provider can perform a thorough examination, potentially including imaging studies, to determine the extent of the injury and recommend an appropriate treatment plan.

Long-Term Recovery and Rehabilitation

Recovering from a hamstring injury requires patience and a structured approach to rehabilitation. How long does it take to fully recover from a hamstring strain?

The recovery timeline varies depending on the severity of the injury:

• Grade 1 injuries may heal within a few days to a couple of weeks
• Grade 2 injuries typically require 3-6 weeks for recovery
• Grade 3 injuries can take several months to heal completely

Regardless of the injury grade, a comprehensive rehabilitation program is crucial for optimal recovery and prevention of future injuries. What components should be included in an effective hamstring rehabilitation plan?

Key Elements of Hamstring Rehabilitation

1. Gentle Stretching: Once pain subsides, gentle hamstring stretches help maintain flexibility and prevent scar tissue formation.
2. Progressive Strengthening: Gradually introduce exercises to rebuild strength in the hamstring muscles.
3. Balance and Proprioception Training: Improve overall leg stability and coordination.
4. Functional Exercises: Incorporate movements that mimic daily activities and sports-specific motions.
5. Cardiovascular Conditioning: Maintain overall fitness without overstressing the healing hamstring.

It’s important to progress through rehabilitation stages gradually, avoiding the temptation to rush back to full activity. Working with a physical therapist can ensure a safe and effective recovery process.

Preventing Future Hamstring Injuries

After recovering from a hamstring injury, taking steps to prevent future occurrences is crucial. What strategies can help reduce the risk of hamstring strains?

Effective Prevention Techniques

• Proper Warm-up: Engage in dynamic stretching and light cardio before intense physical activity.
• Regular Stretching: Maintain flexibility in the hamstrings and surrounding muscle groups.
• Strength Training: Focus on exercises that target the hamstrings, quadriceps, and core muscles.
• Balanced Training: Avoid overemphasizing quadriceps exercises at the expense of hamstring development.
• Gradual Progression: Increase the intensity and duration of activities gradually to allow for adaptation.
• Proper Technique: Ensure correct form during exercises and sports-specific movements.
• Adequate Rest: Allow for sufficient recovery time between intense workouts or competitions.

Incorporating these preventive measures into your regular routine can significantly reduce the likelihood of experiencing a hamstring injury or re-injury.

Returning to Physical Activity After a Hamstring Injury

Transitioning back to full physical activity after a hamstring injury requires a cautious and structured approach. How can you safely return to sports or exercise following a hamstring strain?

Guidelines for Safe Return to Activity

1. Pain-free Movement: Ensure you can perform basic movements without pain before progressing.
2. Strength Recovery: Aim to regain at least 90% of the strength in your injured leg compared to the uninjured side.
3. Flexibility Assessment: Verify that your hamstring flexibility is comparable to the uninjured leg.
4. Gradual Progression: Start with low-intensity activities and gradually increase duration and intensity.
5. Sport-Specific Training: Incorporate movements and drills that mimic your sport or preferred physical activities.
6. Monitoring: Pay close attention to any discomfort or changes in performance during the return process.

Is it necessary to undergo a formal fitness assessment before returning to full activity? While not always required, a functional assessment performed by a sports medicine professional or physical therapist can provide valuable insights into your readiness to return to sport. This assessment may include strength tests, flexibility measurements, and sport-specific movement evaluations.

Remember, rushing back to full activity too soon can increase the risk of re-injury. It’s essential to listen to your body and follow the guidance of healthcare professionals throughout the recovery and return-to-play process.

By understanding the causes, symptoms, and treatment strategies for hamstring injuries, as well as implementing effective prevention techniques, you can minimize your risk of experiencing these painful and potentially debilitating strains. Whether you’re an athlete or simply someone who enjoys staying active, maintaining healthy hamstrings is crucial for optimal performance and long-term musculoskeletal health.

Hamstring injury – NHS

A hamstring injury is a strain or tear to the tendons or large muscles at the back of the thigh.

It’s a common injury in athletes and can happen in different severities. The 3 grades of hamstring injury are:

• grade 1 – a mild muscle pull or strain
• grade 2 – a partial muscle tear
• grade 3 – a complete muscle tear

The length of time it takes to recover from a hamstring strain or tear will depend on how severe the injury is.

A minor muscle pull or strain (grade 1) may take a few days to heal, whereas it could take weeks or months to recover from a muscle tear (grade 2 or 3).

The hamstrings

The hamstrings are tendons (strong bands of tissue) at the back of the thighs that attach the large thigh muscle to the bone.

The term “hamstring” also refers to the group of 3 muscles that run along the back of your thigh, from your hip to just below your knee.

The hamstring muscles are not used much while standing or walking, but they’re very active during activities that involve bending the knee, such as running, jumping and climbing.

What causes hamstring injuries?

A hamstring injury often happens during sudden, powerful movements, such as sprinting, lunging or jumping that overstretch your tendons or muscles. The injury can also happen gradually during slower movements.

Recurring injury is common in athletes and sportsmen, as you’re more likely to injure your hamstring if you’ve injured it before.

Regularly doing stretching and strengthening exercises, and warming up before exercise, may help reduce the risk of injuring your hamstring.

How do I know if I’ve injured my hamstring?

Mild hamstring strains (grade 1) will usually cause sudden pain and tenderness at the back of your thigh. It may be painful to move your leg, but the strength of the muscle should not be affected.

Partial hamstring tears (grade 2) are usually more painful and tender. There may also be some swelling and bruising at the back of your thigh and you may have lost some strength in your leg.

Severe hamstring tears (grade 3) will usually be very painful, tender, swollen and bruised, making it difficult to walk and stand. There may have been a “popping” sensation at the time of the injury and you’ll be unable to use the affected leg.

When to see a GP

Most hamstring injuries can be cared for at home.

See a GP if you have any concerns about your injury, particularly if you think it’s a severe injury, it’s not healing, or your symptoms are getting worse.

The GP can also advise you about when you can return to your normal activities and what exercises you should do to aid your recovery in the meantime. They may also refer you for a scan or to a physiotherapist for specialist treatment in some cases.

Rest and recovery from a hamstring injury

Recovering from a hamstring injury may take days, weeks or months, depending on how severe it is.

A completely torn hamstring may take several months to heal and you’ll be unable to resume training or play sport during this time.

Initial treatment

During the first 2 or 3 days, you should care for your injury using RICE therapy:

• Rest – rest your leg as much as possible.
• Ice – apply cold packs (a bag of frozen peas wrapped in a tea towel will also work) to your hamstring for up to 20 minutes every 2 to 3 hours during the day. Do not apply ice directly to your skin.
• Compression – compress or bandage the thigh to limit any swelling and movement that could cause further damage. You can use a simple elastic bandage or elasticated tubular bandage available from a pharmacy.
• Elevation – keep your leg raised and supported on a pillow as much as possible, to help reduce any swelling.

Regular painkillers, such as paracetamol or a non-steroidal anti-inflammatory drug (NSAID) cream or gel, may also help relieve the pain.

Short-term use of oral NSAIDs, such as ibuprofen tablets, can also help reduce swelling and inflammation. However, these are not suitable for everyone. Check the leaflet that comes with your medicine to see if you can take it.

The GP may recommend you wear a knee splint for a brief time. This will help stop your leg moving to help it heal.

Gentle exercises and stretches

Returning to strenuous exercise too quickly could make your injury worse, but avoiding exercise for too long can cause your hamstring muscles to shrink and scar tissue to form around the tear.

To avoid this, you should start doing gentle hamstring stretches after a few days, when the pain has started to subside.

This should be followed by a programme of gentle exercise, such as walking and cycling, and hamstring strengthening exercises.

The GP can give you further advice and, if necessary, refer you to a physiotherapist for a suitable exercise programme.

To avoid injuring yourself again, you should only return to a full level of activity when your hamstring muscles are strong enough. Your physiotherapist or GP will be able to advise you about this.

Many people need to avoid sports for at least a few weeks, but the length of time you need off will depend on the severity of your injury.

Page last reviewed: 03 November 2021
Next review due: 03 November 2024

Hamstring Strain Symptoms, Causes, and Treatments

Written by WebMD Editorial Contributors

In this Article

• What Does a Hamstring Strain Feel Like?
• What’s the Treatment for a Hamstring Strain?
• When Will a Hamstring Strain Feel Better?
• How Can I Prevent a Hamstring Strain?

Unfortunately, hamstring strains are both common and painful. They strike athletes of all sorts — including runners, skaters, and football, soccer, and basketball players.

But what is a hamstring? It isn’t actually a single ”string.” It’s a group of three muscles that run along the back of your thigh. They allow you to bend your leg at the knee.

During a hamstring strain, one or more of these muscles gets overloaded. The muscles might even start to tear. You’re likely to get a hamstring strain during activities that involve a lot of running and jumping or sudden stopping and starting.

Getting a hamstring strain is also more likely if:

• You don’t warm up before exercising.
• The muscles in the front of your thigh (the quadriceps) are tight as they pull your pelvis forward and tighten the hamstrings.
• Weak glutes. Glutes and hamstrings work together. If the glutes are weak, hamstrings can be overloaded and become strained.

Mild hamstring strains may not hurt too much. But severe ones can be agonizing, making it impossible to walk or even stand.

Other possible symptoms of a hamstring strain are:

• Sudden and severe pain during exercise, along with a snapping or popping feeling
• Pain in the back of the thigh and lower buttock when walking, straightening the leg, or bending over
• Tenderness
• Bruising

To diagnose a hamstring strain, a doctor or physical therapist will give a thorough physical exam. They will ask specific questions about how the leg was injured.

Luckily, minor to moderate hamstring strains usually heal on their own. You just need to give them some time. To speed the healing, you can:

• Rest the leg. Avoid putting weight on the leg as best you can. If the pain is severe, you may need crutches until it goes away. Ask your doctor or physical therapist if they’re needed.
• Ice your leg to reduce pain and swelling. Do it for 20-30 minutes every three to four hours for two to three days, or until the pain is gone.
• Compress your leg. Use an elastic bandage around the leg to keep down swelling.
• Elevate your leg on a pillow when you’re sitting or lying down.
• Take anti-inflammatory painkillers. Non-steroidal anti-inflammatory drugs (NSAIDs), like ibuprofen (Advil, Motrin) or naproxen (Aleve, Naprosyn) will help with pain and swelling. However, these drugs may have side effects, such as an increased risk of bleeding and ulcers. They should be used only short term, unless your doctor specifically says otherwise.
• Practice stretching and strengthening exercises if your doctor/physical therapist recommends them. Strengthening your hamstrings is one way to protect against hamstring strain.

In severe cases where the muscle is torn, you may need surgery. The surgeon will repair the muscles and reattach them.

Recovery time depends on how badly you injured the hamstring. Keep in mind that people heal at different rates. While you get better, you should work the hamstring with a new activity that won’t aggravate the strain. For instance, runners could try doing laps in a pool.

Whatever you do, don’t rush things. Don’t even try to return to your old level of physical activity until:

• You can move your leg as freely as your uninjured leg
• Your leg feels as strong as your uninjured leg
• You feel no pain in your leg when you walk, then jog, then sprint, then finally jump

If you start pushing yourself before the hamstring strain is healed, you could re-injure the hamstring and develop permanent muscle dysfunction.

As hamstring strains can be nasty injuries, athletes should work hard to avoid them. After all, healing a hamstring strain is much harder than preventing it. Here are some tips:

• Warm up before and stretch after physical activity.
• Boost the intensity of your physical activity slowly — no more than a 10% increase a week.
• Stop exercising if you feel pain in the back of your thigh.
• Stretch and strengthen hamstrings as a preventive measure.

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All about hamstring strain

What should be done to diagnose and treat a hamstring strain and tear? To solve this problem, the first step for the patient is to make an appointment with an orthopedist. After the initial examination, the doctor may prescribe additional tests:

• MRI of the knee joint and MRI of the hip joint
• thigh x-ray
• Hip ultrasound
• CT scan of the femur.

A hamstring injury is a tear or strain of a group of muscles and tendons at the back of the thigh. This is one of the most common and unpleasant injuries, occurring mainly in athletes. The hamstring connects the largest muscle of the thigh to the bone. The main job of the hamstring is to allow the leg to flex and extend at the knee. Most of all, the hamstring is involved in: lunge, running, climbing, sprinting, jumping, stretching too much.

Grades of hamstring strain

Grade of hamstring strain describes the severity of the hamstring injury:

• grade 1: mild hamstring strain
• grade 2: partial hamstring rupture
• grade 3: complete rupture of the hamstring.

Causes and risk factors

Athletes, especially those who jump, climb and lunge, are at greater risk. Also, the likelihood of a hamstring injury is higher if there has already been such an injury.

Hamstring strains occur in a variety of ways, the most common being overuse. Other causes include:

• weakness from intense training
• direct blow to the thigh
• inadequate warm-up
• inadequate pre-workout program
• previous hamstring injury

Symptoms of hamstring strain and tear

When the hamstring is injured, the symptoms of the injury vary depending on the severity of the injury:

• Grade 1: Hamstring strain. Sudden radiating pain in the back of the thigh. Muscle strength will not be affected, but it will be difficult to move the leg.
• Grade 2: Partial hamstring tear. The pain is stronger than with the 1st degree. Possible swelling, bruising and loss of strength in the leg
• grade 3: severe hamstring tear. Increased pain, tenderness, swelling, and bruising. When injured, tingling is felt. The pain of a hamstring tear can come on suddenly. The injury may be accompanied by a pop.

Additional symptoms include:

• thigh knot
• spasms
• muscle stiffness, especially after a period of stiffness.

How a Doctor Diagnoses Hamstring Sprains and Tears

Often mild hamstring sprains can be treated at home. However, you should contact an orthopedic traumatologist if:

• the injury is serious
• symptoms get worse
• the injury does not heal
• sudden tingling or numbness in the leg
• edema suddenly increases.

An orthopedic traumatologist diagnoses a hamstring injury based on symptoms. They will check for tenderness and look for swelling and bruising around the hamstring. Sometimes magnetic resonance imaging of the knee joint or ultrasound is prescribed.

How a doctor treats hamstring sprains and tears

Hamstring strains and tears can be treated at home, but some patients require physiotherapy. Your doctor will likely recommend:

• rest, ice, compression and elevation
• Stop physical activity but do light exercise to maintain flexibility
• apply ice to the injury within 24-48 hours of injury use a compression bandage or elastic hip brace
• take over-the-counter pain relievers
• use crutches if walking is too painful.

Hamstring tear surgery is rare and only required if the hamstring is disconnected from the bone.

Can a hamstring injury heal without treatment?

No. You must follow a recovery plan. If you abstain from exercise for too long, your hamstrings can contract. Scar tissue may also form.

Can the hamstring be injured again?

A mild hamstring strain that is not properly treated will re-stretch the hamstring.

Can you live a normal life with a hamstring injury?

Yes, but availability will be limited. You may need crutches to walk, but you can continue to engage in other activities and maintain quality of life.

Prophylaxis

If you’re running or climbing, there’s always a chance you could injure your hamstring. This is less likely to happen if:

• Warm up your body for at least 10 minutes before exercising
• doing light gymnastics
• do stretching and flexion exercises for 3-5 minutes before and after a sporting event
• maintain a good strength and conditioning program
• Eat a balanced diet.

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Scientific sources:

1. A. B. Magnetic resonance imaging in the diagnosis of joint diseases: Abstract of the thesis. diss. . Dr. med. Sciences. Obninsk, 1998.-46 p.
2. Morozov S.P. Multislice computed tomography / S.P. Morozov N.Yu. Nasnikova, V.E. Sinicin; ed. S.K. Ternovoy. -M.: GEOTAR-Media, 2009. 112s.
3. Benevolenskaya L.I., Brzhezovsky M.M. Epidemiology of rheumatic diseases. // M. Medicine 1988, pp. 27-45.
4. Burulev A.L., Medvedev D.V., Trachuk A.P., Dokolin S.Yu. Magnetic resonance imaging in the diagnosis of knee joint injuries. // Traumatology and Orthopedics of Russia, 2005 (35) p.33
5. Drozdovsky B.Ya. Krylov V.V., Belichenko L.V. Pneumoarthrography in the diagnosis of rheumatoid lesions of the knee joints // Bulletin of radiology and radiology. 1993. – No. 2. – P.31-34.
6. White K.P. Pathological characteristics of deforming arthrosis of the knee joint: Dis. cand. honey. nauk.- L., 1980.- 329 S.

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Hamstring strain.!

content

1. Hamstring strain and its symptoms
2. Hamstring treatment
3. When will I feel better?
4. How to prevent hamstring injuries?

1.

Hamstring strain and its symptoms

Unfortunately, hamstring strains are common and painful. Athletes in many sports such as running, football, basketball, and speed skating are susceptible to this injury. Stretching the hamstring can also occur in people who do not play sports.

But what is the hamstring? In fact, it is a group of three muscles that are located along the back of the thigh. They allow you to bend your leg at the knee.

During a stretch, one or more muscles are strongly stretched. Muscles may even tear. This most often occurs during workouts involving running, jumping, sudden stops and starts. The chance of injury increases if:

• You don’t warm up your muscles before exercising.
• The muscles of the front of the thigh (quadriceps) are much more developed than the hamstrings.
• You are a teenager and you are growing fast.

Symptoms of a hamstring strain

Mild hamstring strains may not cause much pain, but severe injuries are associated with excruciating pain. Sometimes you won’t even be able to walk or stand. Other possible symptoms of a hamstring strain are:

• Sudden and stabbing pain during exercise.
• Pain in the posterior thigh and lower buttocks when walking, straightening or bending the leg.
• Soreness (if muscle is touched or pressed).
• Contusion, swelling.

If any of the above symptoms appear, you should consult a good traumatologist. The doctor conducts a thorough examination, finding out the cause of the sprain and the circumstances of the injury.

A must to check out!
Help with treatment and hospitalization!

2.Hamstring Treatment

Fortunately, minor tendon sprains usually heal on their own. To speed up the treatment of a sprained tendon, you can:

• Limit pressure on the leg. Distribute body weight so that the main load falls on a healthy leg. You may need crutches.
• Apply ice. Use ice when treating a sprained tendon to reduce pain and swelling (20-30 minutes, every 3-4 hours for 2-3 days).
• Apply bandage. Use an elastic bandage around the leg (this will reduce swelling).
• Place the foot on a platform (e.g. pillow).
• Take an anti-inflammatory pain medicine. Non-steroidal anti-inflammatory drugs (NSAIDs) can help manage pain and swelling while treating a sprained tendon. However, these drugs have side effects and are best taken after consulting your doctor.
• Perform tendon stretching and strengthening exercises as directed by your physician.

In severe cases where the muscles are torn, surgery may be required to treat the hamstring.

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Traumatology and Orthopedics

3.