Blog

HOW TO PREVENT HAMSTRING STRAIN FROM RUINING YOUR WORKOUTS

Mya Care Guest Blogger 29 Sep 2019
HOW TO PREVENT HAMSTRING STRAIN FROM RUINING YOUR WORKOUTS

Disclaimer: Please note that Mya Care does not provide medical advice, diagnosis or treatment. The information provided is not intended to replace the care or advice of a qualified health care professional. Always consult your doctor for all diagnoses, treatments and cures for any diseases or conditions, as well as before changing your health care regimen.

What is a hamstring?

A hamstring is a large muscle in the back of your thigh, hurting when it is pulled. This is a common injury in athletes because of overexertion. The hamstrings are a group of three muscles that begin as a tendon and are also responsible for the knee’s ability to bend or flex the knee. The three grades of a hamstring injury are - a mild muscle pull, a partial muscle tear, and a complete muscle tear.

What happens in a hamstring injury/strain?

The hamstring muscle also spans across the hip joint and is involved when you extend your knee. The hamstring muscle fibers turn into tendon fibers, the closer they get to the knee while being attached to the bone. Behind your knee joint, you have thick tendon bands that can also be sprained. Recovering from a hamstring strain or tear depends on how bad your injury is. A minor muscle pull or strain at a Grade 1 level takes a few days to heal while it takes weeks or months to recover from a muscle tear that is a Grade 2 or 3.

Causes

The hamstrings in the back of the thighs is a muscle group vulnerable to injury, which happens more to athletes. The hamstring runs through the back of your thigh, from your hip joint to your knee. These muscles are not used when standing or walking, but active in activities that make you bend your knees, such as running, jumping, and climbing. Hamstring injuries happen during sudden movements such as bending down, sprinting, lunging or jumping. You are more likely to re-injure your hamstring if you have injured it the first time.

Symptoms of a hamstring strain

Mild hamstring strains cause sudden pain and tenderness in the back of your thigh, leading to pain when you move your leg, without affecting the muscle strength. Partial hamstring tears or Grade 2 are more painful and tender than a Grade 1, which heals faster. Grade 2 causes swelling and bruising in the back of your thigh; that means you have lost strength in your leg.

When can hamstring strain get serious?

A Grade 3 hamstring strain can be painful. It gets serious when the hamstring is painful, tender, swells up, and looks bruised. The injury would have made a popping sensation, making it difficult to use your affected leg. If this is the case, you may want to visit your primary care physician to make sure it’s not serious. They may provide you with exercises and other medicines to help with pain relief. If they feel that it needs more care, they may refer you to an orthopedic or a physiotherapist for further treatment. If you are looking for the best orthopedic doctor in Bangkok, Dubai, Mumbai or anywhere else in the world, please use the Mya Care Engine to research the best options for you.   

Tips to prevent a hamstring strain

There are ways to prevent a hamstring strain, and one is to keep your core tight while doing athletic activities such as playing soccer. Warming up slowly can help prevent a thigh strain during any exercise routine. You can use a heating pad or a cold pack on your thigh before practice. Ice can ease the pain more. 

Doing stretching and strength exercises, as well as warming up before exercise is what can reduce your risk of injury to your hamstrings. 

Another tip is to remember the process of rice. Rice is an acronym for Resting, Ice, Compression, and Elevation. This treatment involves keeping your leg still while avoiding physical activity and using crutches depending on how much pain you are in. Ice involves using cold packs to heal the strain. Compression involves wrapping up your thigh to limit the swelling, and elevation requires raising your leg.

 

To search for the best healthcare providers worldwide, please use the Mya Care search engine.

Inquire Now