A popping sound of feeling at the time of injury. An injury very close to the buttock or knee. A large amount of bruising. Difficulty walking. Severe pain or weakness in injured leg. See Warnings, below, for symptoms that require medical attention at any point in the healing process.
If there is no obvious injury site and there was no impact or fall that may have caused your hamstring to pull, the pain could be due to pelvis or back problems instead. Contact a doctor if you think this might be the case.
To avoid damage, do not apply ice directly to skin, and do not leave it on for more than 15 minutes. Do not use this treatment if you have Raynaud’s phenomenon or other blood circulation issues. [5] X Research source
You can purchase a slip-on thigh wrap from a sporting goods store instead.
Talk to a doctor first if you have high blood pressure, heart disease, or kidney disease, or if you have had stomach ulcers or internal bleeding issues in the past. [8] X Research source
Avoid heat (take lukewarm baths or showers) Avoid alcohol Avoid massages
In general, cold treatment reduces blood flow, while heat increases it. Increased blood flow encourages healing but also increases swelling, so heat should not be used while the injury is still painful and significantly swollen.
Place your foot on a low table or a chair, and stretch forward from the hip into a comfortable, relaxed position with a gentle stretch at the back of your leg. Lie on your back and lift your leg vertically, or as high as is comfortable. Gently pull back on your thigh with your hands, with your knee slightly bent.
Lie on your back and bring your knee up to a slight angle. Contract your thigh muscle with about 50% of its maximum force, hold for thirty seconds, then relax and repeat several times. If still pain-free, repeat with your knee at a narrower angle, bringing your foot back up toward your hip. Sit on a wheeled chair or stool and place both heels on the floor, flexing your hamstrings to pull yourself forward. After a few days of this, try using just the heel of the injured leg.
Stand on your uninjured leg and gently swing the injured leg forward. The leg should stay relaxed, but swing out as far as is comfortable for you. Do this in three sets of ten reps. Lie on your back and bring your hips into the air, supported on your hands. Cycle your legs upside down.
If you exercise your quadriceps, add these hamstring strengthening exercises to your regular routine. Quadriceps that are much stronger than your hamstring muscles increase the risk of another strain or tear. [14] X Research source
