Hamstring injury should i stretch

I stretch the hamstring by standing and placing one foot on a stool, coffee table, couch, etc. Then bring your chest towards your knee 10 times. Again, your muscles are three-dimensional, especially your hamstring, so also make sure to bend down and off to either side several times. You can also add in some running-specific functional strengthening exercises.

Start with the easier strengthening exercises squats and only do a couple of sets of 10 or so. Then build up to doing more sets. After that, add in some walking and side lunges.

He joined the Finish Line PT staff in A tear that pulls the muscle off the bone is called an avulsion. The back of your thigh will also be extremely painful and swollen. In a hamstring tear, the muscle fibers stretch so much that they rip. A strain, on the other hand, is when the muscle is only overstretched. At your appointment, a doctor will do several things to determine if you have a torn hamstring. This might include a:. Torn hamstring treatment depends on the grade of your injury.

In general, treatment options include:. The RICE method is the first line of treatment for most sports injuries. The surgeon will fix the tear with stitches. However, most hamstring surgeries are done to treat avulsions. During the procedure, the surgeon will move the muscle into its correct position and staple or stitch it to the bone. Recovery takes at least 4 to 8 weeks if you have a partial tear.

If you have a complete tear, recovery can take about 3 months. It might take slightly longer if you get surgery. Your doctor will let you know when you can go back to work. Care instructions adapted under license by your healthcare professional. If you have questions about a medical condition or this instruction, always ask your healthcare professional. Healthwise, Incorporated disclaims any warranty or liability for your use of this information.

Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated. It looks like your browser does not have JavaScript enabled. Please turn on JavaScript and try again. Important Phone Numbers. The 3 grades of hamstring injury are:. The length of time it takes to recover from a hamstring strain or tear will depend on how severe the injury is. A minor muscle pull or strain grade 1 may take a few days to heal, whereas it could take weeks or months to recover from a muscle tear grade 2 or 3.

The hamstrings are tendons strong bands of tissue at the back of the thighs that attach the large thigh muscle to the bone. The term "hamstring" also refers to the group of 3 muscles that run along the back of your thigh, from your hip to just below your knee.

The hamstring muscles are not used much while standing or walking, but they're very active during activities that involve bending the knee, such as running, jumping and climbing.

A hamstring injury can occur if any of the tendons or muscles are stretched beyond their limit. They often occur during sudden, explosive movements, such as sprinting, lunging or jumping. But they can also occur more gradually, or during slower movements that overstretch your hamstring. Recurring injury is common in athletes and sportsmen, as you're more likely to injure your hamstring if you've injured it before.

Regularly doing stretching and strengthening exercises , and warming up before exercise , may help reduce the risk of injuring your hamstring. Mild hamstring strains grade 1 will usually cause sudden pain and tenderness at the back of your thigh.

It may be painful to move your leg, but the strength of the muscle should not be affected.