How to Treat a Pulled Hamstring
If somehow you’ve unwisely gone on a jog without warming up or stretching your legs first, a pulled hamstring shouldn’t come as a surprise. If you’ve learned it the hard way, you have to recover first before not doing it again. Here are the steps in treating a pulled hamstring.
RICE
RICE, or Rest, Ice, Compression and Elevation is a mnemonic to remember what to do when treating a pulled hamstring and the order of how they should be done.
Rest
The effects of a pulled hamstring can be felt immediately. Go full stop on whatever activity you’re doing, to prevent aggravating the pulled muscle. Ask for help to be transported back to your home without having to limp or walk back.
Ice
If you’re confused whether to use a hot or cold compress, the RICE mnemonic should clear it up for you. Putting a hot compress over a newly-pulled hamstring can only worsen the swelling. Putting ice helps keep the swelling down and help the muscle recover.
Compression
Use an elastic bandage to wrap tightly enough to provide compression on the swelled muscle. Like an ice pack, compression will help decrease swelling and prevent further irritation. It will also help minimize movements that may cause further aggravation to your pulled muscles.
Elevation
Raise the affected leg higher than your heart level. Gravity will help the blood to rush back and decrease swelling of your pulled hamstring.
Recovery
You can expect to recover from a pulled hamstring in two to four weeks, depending on how bad you pulled your hamstring. Here’s how you can recover after the initial treatment:
Don’t overuse your affected leg. Walking slow may be inconvenient, but it will also lead to a faster recovery.
Buy a cream that is specially formulated for swelling and strained muscles. Apply this cream in gentle massages on the affected hamstring. Use small circular strokes paired with long strokes going in the direction of the heart.
Apply ice packs directly on the pulled hamstring for 15 minutes for every two hours daily. Again, avoid using hot compress, as this only makes the swelling worse.
Make simple leg stretches everyday, such as leg extensions and toe to toe stretches. Do not overexert yourself when stretching, and stop when it becomes too painful.