What to Do if You Are “Hamstrung”

If you are a runner or an active athlete - even a minimally active one! - you know about the hamstrings, one of the three posterior thigh muscles or tendons that make up the borders of the space behind the knee. They cross and act upon two joints - the hip and the knee.

But just because their name sounds weird - like something from a butcher’s shop - doesn’t mean that a hamstring pull or strain is a hammy experience. In fact, these injuries can be very painful and put athletes on the sidelines for up to 4-6 weeks.

Hamstring injuries may result when an individual's training strengthens the quadriceps to the point where they become out of balance with the hamstrings and a powerful contraction from the quadriceps injures the hamstrings.

Further, most athletes are susceptible to a hamstrung injury because when they run they put a lot more stress on their muscles than the average person. An imbalance in strength between the quads and hamstrings is also a common cause of pulled hamstrings.

Now that you know what they really are and how they are injured, what should you do if you pull your hamstring? Here are the immediate basics:

1. Apply ice to the injury immediately, for 15 to 20 minutes. (This slows the inflammation and swelling that occurs after injury. It also helps reduce the pain by numbing sore tissues and slows the nerve impulses in the area.)
2. Elevate your leg above your heart if possible.
3. Use an elastic bandage to decrease swelling and muscle irritation.
4. Rest your leg.
5. Gradually resume activity as the pain decreases, but be prepared to not be able to run full speed for about 2-4 weeks, depending on the severity of the strain.

Of course, another option is to come see one of our specialists who can assess the exact severity and course of treatment for your injury. We understand the mindset of athletes and work in a preventative manner to improve longevity and performance of our athletes.