Most Common Sports Injury- Hamstring Pull

Hamstring injury -
A hamstring injury is a strain or tear to the tendons or large muscles at the back of the thigh.

The hamstrings are tendons (strong bands of tissue) at the back of the thighs the hamstrings are tendons (strong bands of tissue) at the back of the thighs that attach the large thigh muscle to the bone. Hamstring muscles aren't used much while standing or walking, but they're very active during activities that involve bending the knee, such as running, jumping and climbing.

The hamstringswhat causes hamstring injuries?

How do I know if i've injured my hamstring?

When to see your physiotherapist recovery?

It's a common injury in athletes and the three grades injury are:

• Grade 1 – a mild muscle pull 
• Strain (few days to heal, whereas it could take) weeks 
• Grade 2 – a partial muscle tear grade 2 recovery time depends from a hamstring strain or tear will depend on how severe the injury is)
• Grade3 – a complete muscle tear (may take a for months)

What causes hamstring injuries?

• A hamstring injury can occur if any of the tendons or muscles are stretched beyond their limit- during sudden, explosive movements, such as sprinting, lunging or jumping,
• Can also occur more gradually, or during slower movements that overstretch your hamstring.
• Recurring injury is common in athletes and sportsmen, more likely to injure your hamstring if injured it before.
• Preventive care - regularly doing stretching and strengthening exercises, and warming up before exercise, may help reduce the risk of injuring your hamstring.

How do I know if i've injured my hamstring?

Mild hamstring strains (grade 1) will usually cause sudden pain the back of your thigh. It may be painful to move your leg, but the strength of the muscle shouldn't be affected.

Partial hamstring tears (grade 2) are usually more painful and tender. There may also be some swelling and bruising at the back of your thigh and you may have lost some strength in your leg.

Severe hamstring tears (grade 3) will usually be very painful, tender, swollen and bruised. There may have been a" popping" sensation at the time of the injury and you'll be unable to use the affected leg.

When to see your physio -

It's not healing, or your symptoms are getting worse.

Your physiotherapist also advise you about when you can return to your normal activities and what exercises you should do to aid your recovery in the meantime. 

Rest and recovery

Recovering from a hamstring injury may take days, weeks or months but if you visit physio it mostly takes 10 to 15 days.

A completely torn hamstring (grade 3) may take several months to heal and you'll be unable to resume training or play sport during this time.

Initial treatment

During the first two or three days, you should care for your injury using rice therapy:

• Rest – keep your leg as still as you possibly can and avoid physical activity, crutches in more severe cases.
• Ice – apply cold packs 15 to 20 minutes every two to three hours during the day. Don't apply ice directly to your skin.
• Compression – compress or bandage the thigh to limit any swelling and movement that could cause further damage. 
• Elevation – keep your leg raised and supported on a pillow.