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When you have a pulled hamstring, it can feel like you’re doomed to hobble around forever. The pain refuses to go away, and any attempt to get back into the field can make it worse or cause recurring hamstring strains.
Taking time off from sports to rest and heal is great, but resting on its own is not enough to recover from a pulled hamstring. You also need good rehab to speed up recovery and prevent recurrence.
At Ace Sports Clinic Malvern, we’ve helped elite athletes recover from pulled hamstrings with physiotherapy and progressive exercises. In addition to working with a physiotherapist, there are things you can do at home to improve a slow-healing or persistent hamstring sprain.
How Does a Pulled Hamstring Happen?
The hamstring is a group of three muscles at the back of the thigh, which is why you see players clutching their thigh when they get a pulled hamstring while playing.
These muscles are important for hip extension and knee flexion (bending of the knee) when you walk, run, squat, or jump. They also provide stability, strength, and shock-absorption when you decelerate, suddenly change direction, or experience impact (e.g. when you jump or kick).
In athletes and players, hamstrings often have to withstand large amounts of force, but the force can sometimes be too much, causing the muscles to overstretch and tear. This is what’s called a pulled hamstring.
Hamstring strains are most common in sports involving high speed, explosive power, and agility, such as rugby, soccer, tennis, track and field, and basketball.
You can tell you’ve ‘done your hammy’ by the sudden, sharp pain that flares up at the back of your thigh. Sometimes, when the tear is more serious, you may feel a popping or tearing sensation.
Other symptoms of a pulled hamstring include swelling, ongoing pain, inability to put weight on the affected leg, and visible bruising.
How Severe is My Strained Hamstring?
The severity of your hamstring injury depends on the degree of muscle tear.
- A grade 1 pulled hamstring happens when there’s a mild strain. You may experience some tenderness and pain, but you should still be able to walk normally.
- A grade 2 pulled hamstring involves a partial muscle tear, leading to more pain, swelling, and bruising. You’ll have more difficulty walking.
- A grade 3 pulled hamstring occurs when there’s complete muscle rupture, resulting in significant pain, swelling, weakness, and loss of mobility.
If you have severe or persistent pain, consult a physio for an accurate assessment of your injury.
How Long Does a Pulled Hamstring Take to Recover?
Pulled hamstring recovery time depends largely on the severity of the injury. It can take anywhere from a few days for a grade 1 injury to several months for a grade 3 hamstring pull.
The rehab process also matters a great deal in speeding up recovery. Not doing any rehab or doing it improperly slows down healing and can leave you with persistent niggles whenever you play. It also increases the risk of re-injury.
We highly recommend consulting a physio to assess your injury and recommend a recovery plan that gets you back to playing as soon as possible.
4 Tips to Recover Quickly From a Pulled Hamstring
1. R.I.C.E Protocol (Rest, Ice, Compression, and Elevation)
The RICE method is an easy way to reduce pain and swelling after a hamstring injury, and other sports injuries.
- Rest – As soon as you feel your hamstring tear, stop the activity and rest to prevent the injury from worsening. You can still do a variety of pulled hamstring stretches and exercises, but take a break from anything too intensive until your physio gives you the go-ahead.
- Ice – Use an ice pack for brief periods of 15-20 minutes every couple of hours to manage the initial pain and swelling. Icing is most effective within 24-48 hours after an injury.
- Compression – Wrapping a compression wrap or bandage around the injured area can help keep the pain and swelling down, while also improving stability and blood flow.
- Elevation – Whenever you’re resting, place your legs on a couple of pillows or a wedge pillow. This will reduce pain and swelling, while improving blood flow and speeding up healing.
2. Pulled Hamstring Exercises
As soon as possible, start applying progressive load and movement to the hamstring. A physio can help you find the best and safest exercises for a pulled hamstring. These include gentle stretching and strengthening exercises you can do at home to slowly rebuild your range of motion and strength.
Eccentric exercises, like the nordic curl or the bridge curl, are particularly good for rehabilitating a pulled hamstring. They increase muscle strength during the lengthening phase, which is when the hamstring is most vulnerable to injury. Here’s a video demonstrating a nordic curl.
3. Progressive Movements Like Walking
In addition to physio for a pulled hamstring, incorporate additional movements in your day-to-day life. Something as simple as walking can speed up healing by improving flexibility, increasing blood flow, and strengthening your hamstrings.
With the advice of your physio, you can slowly move up to a brisk walk and then a light jog. Other helpful movements include squats, leg swings, cycling, and swimming.
The most important thing is to start gently and gradually increase intensity and duration.
4. Body Conditioning to Prevent Recurrence
The most important factor in preventing a pulled hamstring from happening again is muscle strength, specifically eccentric muscle strength.
Good rehab focuses on conditioning your hamstring to make it stronger, especially when it’s stretched (which is when most hamstring injuries occur).
It’s also important to condition other joints and muscles, since they are all interconnected. Having good hip flexibility, pelvic control (making sure your bum doesn’t stick out and your back is not arched), and proper form are important in preventing hamstring injuries.
How Ace Sports Clinic Can Help You Recover from a Pulled Hamstring
At Ace, we have highly qualified experts who work together to assess your injury and recommend a tailored treatment plan that quickens recovery and reduces the risk of future injuries.
Contact us on 03 9824 8001 to get a tailored care plan that helps you recover quickly from a pulled hamstring.
Disclaimer: This blog post is for informational purposes only. Consult with a qualified professional for personalised guidance based on your specific needs and circumstances.