Should you stretch a tweaked hamstring?Asked by: Lilly Parker | Last update: 29 June 2021
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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.View full answer
Subsequently, question is, Should you stretch a pulled hamstring?
Gentle stretching of your hamstring is helpful for recovery. Aggressive stretching of your hamstring will delay your recovery. Hold this position for 3 to 5 seconds, and then lower your leg back down.
Regarding this, What can you do for a tweaked hamstring?.
- 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.
Moreover, How long does it take for a strained hamstring 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.
What does a tweaked hamstring feel like?
A hamstring injury typically causes a sudden, sharp pain in the back of your thigh. You might also feel a "popping" or tearing sensation. Swelling and tenderness usually develop within a few hours.
- sudden, sharp pain.
- a “popping” sensation at the time of injury.
- 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.
Gentle exercises and stretches
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.
Hamstring wall stretch
Lie on your back in a doorway, with your good leg through the open door. Slide your affected leg up the wall to straighten your knee. You should feel a gentle stretch down the back of your leg. Hold the stretch for at least 1 minute to begin.
- 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.
How to sleep with a hamstring injury. The best sleeping position for hamstring pain, which affect the back of the thigh, is to sleep with the knee extended, not bent.
A limited range of motion, or ROM, will cause tight hamstrings. Most everyday activities like sitting at a desk or walking don't take the hamstrings through their full range of motion.
Try taking a walk or doing some other activity so your muscles are warm. Never stretch while you're in pain or try to force a stretch. Breathe normally while doing stretching exercises. Try to incorporate hamstring stretches into your routine at least two or three days each week.
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.
- 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.
Massage as part of hamstring strain treatment can: Help to flush away tissue fluids and swelling. Soften and align new scar tissue that has formed. Relax tight muscles which have gone into spasm.
Each different exercise should be done for 10 to 15 repetitions several times per week. Stop if any calf exercise starts to increase pain in your injured hamstring.
Patients can apply ice to the hamstring for the first day or so after the injury; after that, they are better off using a heating pad. A helpful strategy is to apply a heating pad to the injured area for 20 minutes before doing the exercises.
- Hamstring Sets. ...
- Hamstring Curls. ...
- Ball Squeezes. ...
- Seated Theraband Hamstring Strength. ...
- Prone Theraband Knee Flexion. ...
- Single Leg Bridge. ...
- Roller Bridging.
On average, a pulled hamstring (grade 1) should take from a few days up to 3 weeks to heal, whereas grade 2 and 3 tears can take weeks or months. Research studies suggest that treatment during the initial stages of the injury can have a big impact on rehabilitation time and full recovery.