The Hamstring Injury Treatment Guide: Symptoms & Recovery Plans
Any injury to your body is not only painful, it is also frustrating. Hamstring injuries are no different. They can be caused by almost any kind of physical activity. Running, jumping boxing, football. Even moving house can be enough to cause a hamstring injury, especially if you are moving a lot of heavy boxes.
A hamstring injury can be tricky to handle. Here is a hamstring injury treatment guide to help you identify symptoms and create a recovery plan:
What is a hamstring injury?
The first thing that we want to go over is what a hamstring is. Many people think that the hamstring is one muscle when in actual fact it is a grouping of three muscles that run along your thigh. This is more evident in athletes where these muscles are clearly defined. The muscles allow for your leg to be extended. They are activated when you walk and run, and are usually under the most strain when doing squats. If you do a lot of squats as a part of your fitness routine, you run the risk of getting an injury.
When you experience a hamstring strain it is usually caused by one of these 3 thigh muscles getting overloaded or even tear. A hamstring strain cannot be avoided completely, sometimes, they will happen no matter how well you prepare. You can reduce your chances of picking up a hamstring strain through the following methods:
This is good advice before any workout. Warming up helps your body to avoid all sorts of injuries. Stretched before and after you work out will give your body the best chance of staying pain-free and ready for your next workout.
Work your glutes
If your glutes are underdeveloped, your hamstrings will have to do extra work and overcompensate. This can lead to them tearing. When you are next in the gym take a look at your workout routine. Is it balanced for all of the muscle groups that you are targetting? If not, you should look to make some changes to how you workout to avoid injury in the future.
Avoid hard stops
With many sports, there is a need to pivot sharply and stop suddenly. This can put a tremendous amount of strain on your hamstrings and other muscles. When possible, you should try to avoid these jerky movements.
What are the common hamstring injury symptoms?
You may have had a milder form of a hamstring injury and just walked it off, or let your body take care of it and get back into the gym after a few days. These symptoms aren’t too worrisome and you should not be too concerned about them. However, if you keep getting pains in your thighs after working out you might want to get in touch with a personal trainer or expert. Your form might need some adjustment and you could be doing yourself some harm further down the line.
Hamstring strains that are bad, can be very bad. The pain can be very intense and you might find it a challenge to walk or even stand. These types of painful hamstring injuries can often be accompanied by lower back pain, tenderness, and bruising. At the moment that the injury is caused, you might even notice a popping sensation in your thigh.
If you are experiencing any or all of these hamstring injury symptoms, you should seek medical attention and make sure that there is nothing else going on. You might need to get treated with physiotherapy sessions to get back on your feet.
Can I get treatment for my hamstring strain?
Most of the minor hamstring injuries will heal on their own. Given enough time, you will be back on your feet very quickly. More severe hamstring strains require some extra care and treatments. Here are some of the hamstring injury treatment options that you can do to speed up your recovery time.
Resting your leg might sound like an obvious hamstring injury treatment plan, but it is an effective one. It is very common for people to think that they can walk something like this off and get back on the field or ice and finish the game. This can be one of the worst things that you can do should you pick up a hamstring strain mid game.
This hamstring injury treatment method will help to keep the swelling down. Although it is advised that unless you know what you’re doing that you speak with an expert.
The same goes for icing any part of your body. You can’t simply ice your leg for hours and then hope it gets better. If you apply ice to any part of your body for too long, it can cause damage to the nerves.
You might start to think that you need to take some sort of pain meds to manage the pain in your leg. This is fine in the short term, but the pain is only half of the battle. You should see a physiotherapist who will be able to assess the damage and then plan for your rehabilitation.