How to Recover From a Hamstring Strain

How to Treat a Hamstring Strain

Once you experience any of the symptoms above you should immediately stop your exercise. Apply ice to the injury and continue with R.I.C.E. therapy (Rest, Ice, Compression, Elevate).  If bruising occurs (internal muscle bleeding), use a compression bandage on the hamstring to minimize bruising. During the first few days, ice your hamstring with your leg straight. This will help control the swelling and gently stretch the muscle. Heat should not be applied until the third or fourth day. Heat may increase swelling or muscle bleeding. Use the compression bandage instead.

More: 7 Ways to Relieve Sore Muscles

Gentle stretching and light resistance will help recover your hamstring muscle. Here are two effective stretches you can do at-home.  

Hamstring Stretch

  • Find a wall, pole or doorway.
  • Lay on the floor facing up.
  • Bring the injured leg straight up and rest it against the wall.
  • Your healthy leg is either bent (if using a wall) or straight on the ground if using a doorway or pole. As you gain strength you can move closer to the wall, pole or doorway.

Hamstring Strengthener

  • Sit on a chair or stool with wheels.
  • Bend both legs.
  • Take the injured leg and straighten it out in front of you, heel stays on the ground.
  • Slowly bend the knee of the injured leg so the chair starts to move forward.
  • Then repeat the movement.
  • Try to move the chair from one side of the room to the other.

More: A Yoga Routine to Restore Your Legs

If pain occurs longer than two weeks, you should seek medical help.

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