Pulled hamstrings are a common injury that is experienced by athletes of all participation levels - from recreational to professional. When you pull your hamstring, the fibres within the muscle are strained. This is usually a consequence of the muscle enduring too much force or it overstretching during activity. Instead of passively waiting for the muscle to heal, you can apply the following systematic approach to accelerate your recovery and prevent future strains. These pulled hamstring recovery exercises should be followed sensibly to avoid any further damage to the hamstring.
Before delving into the recovery methods, it’s essential to understand the nature of a pulled hamstring. Muscles are made up of thousands of fibres that continuously contract and relax. Fibres that absorb too much energy or ‘overstretch’ can tear; a significant proportion of these fibres tearing can lead to a ‘muscle pull’. The proportion of fibres torn will determine the severity (grade) of the pull/strain. Consequences of grades can range from a slight discomfort to total immobility.
Rest, Elevation, Ice
It is vital to provide ample rest to the injured hamstring. You should aim to elevate the affected leg, whilst applying ice to the torn area for 15-20 minutes every few hours. This will help reduce potential swelling and alleviate any pain. Avoid any activities that will put further pressure on the injured hamstring, as it could cause further tearing in the fibres.
Gentle Stretches
The period of elevation and ice should last roughly 1-5 days, depending on its severity and your sensible judgement. Following on, you should aim to perform gentle stretches to the damaged hamstring. This is to minimise the lost flexibility endured from the injury, and to prevent excessive scar tissue forming. Stretches should be slow and gentle, and held for 30 seconds each. Exercises to consider; hamstring reach stretch, lying hamstring stretch.
Eccentric Hamstring Exercises
When you’re confident to perform more active movements, eccentric hamstring exercises are an effective route to take. Eccentric exercises aim to increase the strength and tolerance of a muscle through its controlled lengthening whilst under tension. With lost strength from the injury, exercises such as the Nordic Hamstring Curl will aim to regain this strength to pre-injury levels, enabling you to optimally resume your season. To perform the Nordic Hamstring Curl; kneel on a soft surface with a partner/object acting as an anchor to your feet, slowly lower your torso forward whilst resisting the pull with your hamstrings, then return to the starting position. Perform this exercise sensibly, and gradually increase your speed of movement with each repetition.
Isometric Strengthening
Isometric exercises are another way of building strength in your damaged muscle fibres, however they do not involve excessive movement. One clever isometric hamstring exercise is the isometric hamstring contraction; sit on a chair edge with feet flat on floor, press heels into ground and engage your hamstrings for 10 seconds, then relax. You should repeat this exercise 4-5 times. It can be performed in the comfort of your chair - at home or in the office!
Leg Curls
Leg curls using resistance bands or gym equipment are excellent to strengthen your hamstrings during your recovery process. As your strength improves, increase the intensity of the band/equipment used. You should continue to perform high-intensity leg curls even after returning to sport, so you maintain the fibres’ strength and prevent reinjury. To maximise the benefits of the leg curls, perform them in a slow manner and concentrate on the eccentric (lengthening) phase of the movement.
Returning to Activity
As your hamstring heals and regains its strength, it’s crucial to gradually reintroduce physical activities. Engaging in low-impact exercises such as swimming, cycling or walking can help maintain your cardiovascular fitness without putting excessive strain on the healing tissue. Avoid high-intensity activity and sudden bursts of movement until your hamstring has fully recovered. A fully-recovered hamstring can be defined as no discomfort during any form and intensity of movement.
The Bottom Line
The objective for these pulled hamstring recovery exercises is to not only recover from the injury, but to prevent the injury occurring again. Initiating the recovery with rest, elevation and ice will alleviate any immediate symptoms such as pain and swelling. Damaged fibres will have poor strength and mobility, which will require isometric/eccentric and stretching exercises respectively. Ensure these are performed carefully to prevent worsening of the injury. Introduce light activity and increasing exercise intensities to prepare your injured hamstring for activity return. If you are concerned with any aspect of your recovery progression, we highly recommend you visit a local healthcare professional before performing any of the aforementioned. To assist in your recovery, physiofrog.io provides pre-made exercise routines aimed at stretching and strengthening your hamstrings. At PhysioFrog, we optimise performance, through optimising prevention and recovery of muscle injury.
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