Hamstring Injuries

Hamstring injuries can be the bane of an athletes existence. They are common amongst athletes and the deconditioned weekend warrior alike. Unfortunately hamstring injuries are typically managed quite poorly, thus leaving the suffer susceptible to re-injury. 

Like most acute soft tissue injuries, hamstring strains or tears should be treated with R.I.C.E (Rest, Ice, Compression, Elevation) in the first 48 hours. Icing for 10-20 minutes every few hours and applying a compression sleeve in between. 

It is important in the initial stages to also begin hamstring muscular contractions. These gentle muscle contractions can be performed by laying on your stomach and bending the effected knee and holding, then slowly lowering the leg once again. 

Gently stretching the hamstrings can also assist in the recovery process. Though stretching the quadriceps, hip flexors and gluteal muscles will help remove excess strain from the hamstrings to allow the injury to heal. 

You can begin the strengthening component of a hamstring injury with some gluteal and hamstring activation exercises. These should be gentle and controlled in the initial stages. 

There is no cook book approach to any injury treatment and rehabilitation so this blog isn’t about providing specific exercise prescription and estimated timelines of recovery. Each individual’s injury will be have unique factors that will effect the requirements of their rehabilitation and treatment. These factors include, but are not limited to the severity of the injury, their age, physical conditioning, sports in which they play and previous injuries.

For a thorough assessment and professional opinion you should seek out an appointment with your local Osteopath sooner rather than later as hands on treatment in the early stages can assist with tissue healing. They will also be able to advise you the best short term and long term management plan to ensure a speedy recovery and to avoid any future injuries.