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3 Minute Injury Report: Hamstring Strain

by | Jan 19, 2021 | 3 Minute Injury Report, Exercise

Hamstring Strain- Can you run or ride again? The 3 Best Exercises to Return to Activity.

Pathology

Today’s post is about something we see here in the clinic often, hamstring strains. The hamstring is the muscle at the back of your leg that bends your knee and also brings your hip backwards.  Sometimes you injure this when you are sprinting very fast or when you are twisting or pivoting on one foot. If you are a rock climber, cyclist, or runner it is easy to pull this muscle if it is not warmed up when you try to use it.  It can cause pain when you squat, bend over, sit, run or walk. Or it can be painful when you hike or go up and down the stairs. This definitely takes away from your ability to do the activities that you are wanting do, such as running, biking and hiking or even getting on the floor to play with you kids. So what are your options?

Research

The research says that muscle strains can be prevented, and they all recover.  The likelihood that you can recover from this is very good, and it doesn’t require surgery, injections or medications. The best way to recover from this is with a focused treatment plan that works the hamstring muscle and also actively stretches it. Wouldn’t it be awesome to recover without having to have injections, or even pay for a visit to your physician?

Treatment

Here are 3 simple exercises for your hamstring strain.

  • Lie on you back and bring your hip toward your chest with your hands. Now straighten your leg, while pushing your foot toward the ceiling, slow and easy. Bring it back.
  • Lie on your back on a firm surface with your knees bent. Lift your hips and bottom up until your knees, hips and shoulders are in a straight line.
  • Inch worms. Start by bending over and touching the ground, but keep your knees as straight as possible. Slowly walk forward with your hands, keeping your feet in the same place, until you are in a push up or plank position. Once in this position, begin to slowly tip toe your feet toward your hands, while keeping your hands stationary. Repeat.

Perform each of these 10-12 times, every day. Some strong stretching is what you will feel with the exercises.  All of these exercises are designed to be simple, easy to perform, and effective to increase your mobility in the hamstring. They will also help to decrease the irritation when you are sitting, walking, and hiking or running. If you perform these for a couple of weeks, and they help then you are well on your way to getting better. Comment below if these helped you out in decreasing your pain. If you continue to do these and your pain is not decreasing, give us a call today! We would love to see you and help you out!

Effects of eccentric training at long-muscle length on architectural and functional characteristics of the hamstrings Scand J Med Sci Sports. 2020 Nov;30(11):2130-2142. doi: 10.1111/sms.13770. Epub 2020 Jul 30.

MAPPING TENDERNESS TO PALPATION PREDICTS RETURN TO PLAY FOLLOWING ACUTE HAMSTRING STRAIN Schmitt BM, Tyler TF, Kwiecien SY, Fox MB, McHugh MP. . Int J Sports Phys Ther. 2020 May

-Dr. Jordan Williams

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