- Sit with your affected leg bent. Your good leg should be straight and supported on the floor.
- Tighten the muscles on the back of your bent leg (hamstring) by pressing your heel into the floor.
- Hold for about 6 seconds, and then rest for up to 10 seconds.
- Repeat 8 to 12 times.
How long does it usually take for a pulled hamstring to heal?
Recovery from a hamstring tear or strain Mild to moderate (grade 1 or 2) tears or strains can heal within three to eight weeks with diligent home therapy. For a grade 3 hamstring tear or strain, recovery may be as long as three months.
How do you heal a pulled hamstring fast?
To speed the healing, you can:Rest the leg. ... Ice your leg to reduce pain and swelling. ... Compress your leg. ... Elevate your leg on a pillow when you're sitting or lying down.Take anti-inflammatory painkillers. ... Practice stretching and strengthening exercises if your doctor/physical therapist recommends them.Jun 22, 2021
Is walking good for a pulled hamstring?
Gentle exercises and stretches To avoid this, you should start doing gentle hamstring stretches after a few days, when the pain has started to subside. This should be followed by a programme of gentle exercise, such as walking and cycling, and hamstring strengthening exercises.
How do you tell if hamstring is pulled or torn?
Torn hamstring symptomssudden, sharp pain.a “popping” sensation at the time of injury.tenderness.swelling within the first few hours.bruising within the first few days.partial or complete weakness in your leg.inability to place weight on your leg.
Is it OK to massage a pulled hamstring?
Once a hamstring has been strained, massage can help loosen scar tissue and tight muscles, stimulate blood flow, and aid in gently stretching the injured muscles. Though massage can be an invaluable tool in healing, it should not be performed during the most acute stage of the injury when rest is the best approach.
What should you not do with a pulled hamstring?
Dont'sDo not force exercise on an injured hamstring. Professional athletes are out for 4-8 weeks with hamstring injuries so running or any intense exercise on the injury is a big mistake.However, don't sit around too much unless it is considered a grade 3. Movement helps to encourage blood flow into the area.Aug 9, 2015
What does a hamstring tear feel like?
A hamstring injury typically causes a sudden, sharp pain in the back of your thigh. You might also feel a "popping" or tearing sensation. Swelling and tenderness usually develop within a few hours.Nov 17, 2020
How do you rehab a grade 1 hamstring pull?
Hamstring Strain RehabGrade 1 – Mild muscle/tendon pull or strain. ... REST – Immobilize your leg, avoiding any/all physical activity. ... ICE – Apply a cold pack (a frozen bottle of water thinly wrapped in a towel will also work) directly to your hamstring for +/- 20 minutes every 2 to 3 hours.More items...•Oct 20, 2020