Pulled hamstring: take the right steps to get back on your feet

Pulled hamstring: take the right steps to get back on your feet

Even before the football season got underway this year, Man City’s £8m new signing Fabian Delph limped off the pitch with a suspected injury to his hamstring. A casualty of this common sports injury, which puts many an athlete’s career on hold and is the most common injury in professional football, he’ll now undergo rigorous strength training and treatment to get him back to match fitness.

According to Johns Hopkins Medicine, But hamstring injury doesn’t just take down the professionals. Every year thousands of us mere mortals suffer damage to our hamstrings ranging from minor sprains to major ruptures, and the bad news is that if you don’t surround yourself with the appropriate support to put it right, you could run the risk of re-injury.

What are your hamstrings?

When people talk about hamstrings they are referring to either the tendons at the back of the thighs that attach the large muscle of the thigh to the bone or the muscles that run from your hip to your knee at the back of your thigh.

Used when you do anything that requires bending your knee, such as running, climbing and jumping, an injury can occur if any of the tendons or muscles are stretched beyond their limit. That can happen in any sport where you are suddenly turning or twisting, or where you move with an explosive burst from standing, such as squash, tennis, running or football.

When either the muscles or tendons are damaged it can result in the area seizing up, you may experience a spasm, tightness and the area will become very tender. Swelling and bruising may be apparent and you may hear a pop and a sudden, searing pain, if you completely tear, or rupture, a muscle. You might also find it hard to walk or stand after a severe injury.

How to treat a pulled hamstring?

According to the NHS, following the RICE approach in the the first 48 hours is key to your recovery.

Rest your leg by avoiding putting weight on it if you can. If you are finding it difficult to walk you may need crutches.

Ice – apply ice to help reduce swelling. This should be for 15-20 minutes every two to three hours and the ice should not directly touch your skin.

Compression – use a bandage to help limit swelling.

Elevation – use a pillow to elevate your leg when you sit or lie down, and try to spend as much time as possible in this position.

Painkillers, such as ibuprofen, can also help ease the pain in the immediate aftermath of injury.

Hamstring injury recovery time?

The recovery time for a pulled hamstring can vary quite a bit depending on the severity of the injury and how well you take care of it.

If you have a minor strain, only a few muscle fibers are stretched or torn. Recovery can take a few days to a couple of weeks with rest, ice, compression, and elevation (RICE), along with gentle stretching and strengthening exercises.

If you have a moderate strain, more muscle fibers are involved, and recovery can take several weeks to a few months. You'll need to be more cautious, possibly use crutches, and follow a structured rehabilitation program.

If you have a severe strain, you will have a complete tear of the hamstring muscle. Recovery can take several months and may require surgery, followed by extensive physiotherapy.

It's essential to listen to your body and not rush the healing process, as reinjury is a real risk. Remember that proper rehabilitation and gradual return to physical activity are crucial to prevent future injuries. We have a network of thousands of physiotherapists who can help build your tailored exercise programme to strengthen the muscles in your hamstring and help you recover.

Pulled hamstring exercises

After a few days the pain should have subsided enough for you to start to gently stretch your hamstrings. Then you’ll be ready to start to try some exercises to build strength and restore mobility to the area. If you’ve had any injury always consult your doctor or physiotherapist first, to ensure the exercises are safe and suitable for you. Your physio can also recommend other treatment options that could help your recovery, reduce the formation of scar tissue and ease pain, such as ultrasound and manual therapy.

Avoid doing any strenuous exercise until your hamstrings are completely recovered, but walking, swimming and gentle cycling are generally safe and will help you to recover strength as well as increasing blood flow to the area to aid the natural healing process.

How to prevent hamstring injuries?

After even a minor sprain your hamstrings can be more susceptible to future injury. To prevent this, take action to build strength and better flexibility in the area.

• Warming up properly before any exercise is essential to help prepare the muscles and tendons for the workout you’re about to give them;
• Targeting strength training at your hips, knees and hamstrings can help to prevent re-injury;
• Improving the strength of your glutes can also help as if your glutes are weak your hamstrings have to take more of a load.

Hamstring injury is also more likely if the quadriceps muscles on the front of your thigh are tight, so do work to help loosen these.

Get help for your hamstring injury with Circle Health Group

If you’ve had a hamstring injury and you need advice on speeding an effective recovery or preventing future injury speak to one of our specialist Sports Injuries Clinics. This specialist team of physiotherapists and sports physicians has the expertise to diagnose and effectively treat your injury and get you back on your feet, and back playing your favourite sport, as quickly as possible.

Book an appointment with one today.