How to Heal a Hamstring
- 1). Use the RICE technique during the early stages of a hamstring pull. RICE means Rest, Ice, Compression and Elevation. The resting phase includes inactive and active rest. Immediately after an injury, apply ice to the hamstring for approximately 20 minutes. No activity should go on during this time. Raise the leg using a sofa, table, or sling, depending on where your rehabilitation takes place. After applying ice, use a compression bandage to reduce the pooling of blood as well as pain in the injured area.
- 2). Begin active rest rehab after the RICE technique reduces swelling and pain. "Active rest rehab" refers to light activity, such as stretching or walking, to help increase blood flow to the injured hamstring. Don't perform any activity that specifically causes sharp pain to the hamstring.
- 3). Take NSAID (non-steroid anti inflammatory) pain relievers to reduce pain and swelling of the injured area. NSAIDs include over-the-counter medications such as Aleve or Advil. If rehabilitation begins in the early stages of an injury, OTC medications will suffice. However, if you have a severe hamstring pull or you don't employ RICE early on, you may have to consult a physician, who can prescribe a stronger NSAID pain reliever or even muscle relaxants.
- 4). Stretch muscles before strenuous activity to avoid re-injuring your hamstrings. General pain during exercise is acceptable, but cease activity immediately if you feel sharp, shooting pains. You can staunch most any major muscle strains by using a proper warm-up routine. Many athletes are prone to a hamstring pull, and must learn the proper way to take care of it. Using the RICE technique, taking proper medications, and gently working the hamstring will greatly assist with the healing process.
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