HAMSTRING INJURY (STRAIN OR TEAR)

A D V I C E A N D I N F O R M A T I O N

MARCH 2018

WHAT DOES A HAMSTRING STRAIN FEEL LIKE? Mild hamstring strains (grade 1) will usually cause THE HAMSTRING MUSCLE sudden pain and tenderness the back of your thigh. It GROUP IS FOUND IN THE may be painful to move your leg, but the strength of BACK OF THE THIGH AND the muscle shouldn't be affected. CONSISTS OF THREE Partial hamstring tears (grade 2) are usually more MUSCLES. painful and tender. There may also be some swelling and bruising at the back of your thigh and you may THEY ARE DESCRIBED have lost some strength in your leg. Severe hamstring tears (grade 3) will usually be very AS TWO-JOINT MUSCLES painful, tender, swollen and bruised. There may have BECAUSE WHEN THEY been a "popping" sensation at the time of the injury CONTRACT THEY ARE ABLE and you'll be unable to use the affected leg. TO CAUSE MOVEMENT AT BOTH THE HIP AND THE KNEE. THIS MAKES THEM PARTICULARLY VULNERABLE TO INJURY.

MUSCLE DAMAGE CAN RANGE FROM MINOR TO SEVERE. - GRADE 1 - MINOR TEAR OF A FEW FIBRES - GRADE 2 - TEARING OF MORE FIBRES BUT MUSCLE STILL INTACT - GRADE 3 - TOTAL RUPTURE OF MUSCLE

WHAT CAUSES A HAMSTRING STRAIN? ANY INJURY TO MUSCLE A hamstring injury can occur if any of the tendons or muscles are WILL CAUSE PAIN stretched beyond their limit. They often occur during sudden, explosive movements, such as sprinting, lunging or jumping. But AND INFLAMMATION AND they can also occur more gradually, or during slower movements POSSIBLY LIMIT FUTURE that overstretch your hamstring. FUNCTION IF CORRECT

Recurring injury is common in athletes and sportsmen, as you're REHABILITATION IS NOT more likely to injure your hamstring if you've injured it before. CARRIED OUT. Regularly doing stretching and strengthening exercises, and warming up before exercise, may help reduce the risk of injuring your hamstring. CAN MASSAGE HELP

Sports massage can be used in the The goal of massage is to speed As the injury heals the therapist treatment of hamstring strain to healing, reduce muscle tightness will switch to deeper work, help remodel the scar and increase and build healthy scar tissue. including transverse friction, the flexibility of the muscles. across the injured muscle fibers, Once the injury has been examined to help build healthy scar tissue. Massage has many benefits but to rule out any contraindications, the specifically for hamstring strains it therapist begins with gentle The massage therapist will use can help loosen scar tissue and massage to reduce swelling and deep lengthwise strokes and tight muscles, stimulate blood flow speed healing using lymph drainage kneading to make the muscle and therefore healing and aid in massage or gentle Swedish massage more pliable, and will move the the stretching of the muscles. to stretch the muscle fibers. leg to engage the muscles while simultaneously massaging the Massage should not be done in the After stretching the entire muscle, injured muscle, mimicking the acute stage as this may increase the therapist will work to soften and effects of exercise. bleeding and prolong the healing mobilize tissues in the injured area. process.

TREATMENT HAMSTRING STRAIN STRENGTHENING EXERCISES

Treatment usually consists of A WORD OF CAUTION: None of the SINGLE LEG HIP EXTENSIONS reducing painful symptoms, stretches should be painful to do, stretching the tight fascia and nor should they cause you pain or This is a more advanced version of lower leg muscles, correcting any discomfort afterwards. You should a bridge. Using a step or box rest causes and a gradual return to full not try and stretch as hard as you on your elbows and alternate each fitness. Often a combination of can, but rather just take it to where leg putting the heel down on the approaches is best in treating this you start to feel a stretch and then floor maintaining good core injury. maintain it for about 30 seconds. . stability. It is important to keep the hips and shoulders still. As the heel Reducing pain and inflammation ISOMETRIC CONTRACTIONS touches the ground the gluteal is the first priority. Applying the muscles and hamstrings have to PRICE princples of protection, rest, Lay on your front in the prone work isometrically to keep the ice, compression and elevation is position. Using a partner to body stable. This also works the important. Apply ice or a cold provide resistance as you contract hamstring muscles in a similar therapy wrap to help reduce pain the hamstring muscles, hold for 3 position as they are in when and inflammation. Cold therapy or 4 seconds then relax. Change sprinting or accelerating. can be applied for 10 minutes the angle of knee flexion and every hour if the injury is repeat the exercise through a HAMSTRING STRETCH particularly painful for the first 24 range of angles. Once a range of to 48 hours. This can be reduced to angles have been worked the Sit with one leg straight and the 3 times a day as symptoms ease. whole process is repeated with the other bent up. Pit your chine to Ice should not be applied directly foot first turned first inwards then you chest and lean forwards with to the skin but through a wet tea outwards. This exercise targets the both arms toward your towel to avoid skin burns. inner and outer hamstring muscles outstretched foot. Your knee must Commercial gel hot and cold at varying angles of flexion or knee remain straight throughout the packs and wraps are a more bend. stretch. Hold the stretch for 30 convenient method of application. seconds and repeat 3 times with BRIDGE EXERCISES each leg.

Lay on you back, knees bent and STANDING KNEE FLEXION push the hips upwards to work the gluteal muscles and hamstrings. Stands on one leg and bends the The information contained in this leaflet Use both feet on the floor pushing other one using gravity as is intended a general guidance and up to begin with. Hold the position resistance. This can be done gently information and should not be relied briefly and then lower. Begin with and slowly to start with as an early upon as a basis for planning individual 3 sets of 8 reps building to 3 sets of stage exercise. Aim for 3 sets of 10 medical care, or as a substitute for repetitions once a day building to specialist medical guidance. To the 12 reps. extent permissible by law, Mel Wright 4 sets of 20 reps. Ankle weights can Massage Therapy as the publisher be used to increase the load accept no liability for any loss, injury or further. damage howsoever incurred, whether directly or indirectly, of the use by any person of the contents of this leaflet.