Hamstring Curl: Lie on your stomach with a pillow elevating your stomach. Lift up your injured knee and then lower it. Repeat this motion 10 to 12 times. You should feel a mild stretch, but not serious pain. Hamstring Wall Stretch: Find a doorway and lie on your back.
Lift and place the injured leg against the doorway and slide it upwards to straighten the knee. When the knee is fully stretched out, hold the pose for at least 1 minute and repeat the exercise 3 times.
Lift your good leg off the ground so that the injured leg is supporting you. Try to hold this pose for 30 seconds, rest for 10 seconds, and then repeat 7 times. If you start to feel unsteady or pain in the leg, stop and try a different exercise. Name: Please enter your name. This isn't a valid phone number. This isn't a valid email address. This content does not have an Arabic version. Overview A hamstring injury occurs when you strain or pull one of your hamstring muscles — the group of three muscles that run along the back of your thigh.
Request an Appointment at Mayo Clinic. Share on: Facebook Twitter. Show references Alzahrani M, et al. Hamstring injuries in athletes: Diagnosis and treatment.
The Journal of Bone and Joint Surgery. DeLee JC, et al. Hamstring injuries. Philadelphia, Pa. Accessed Sept. Hay WW, et al. Sports medicine. Compared to a grade 1 strain, a grade 2 tear is more painful. The most severe hamstring tear is a grade 3 hamstring tear. It occurs when the hamstring muscle rips completely or tears off the bone.
A tear that pulls the muscle off the bone is called an avulsion. The back of your thigh will also be extremely painful and swollen. In a hamstring tear, the muscle fibers stretch so much that they rip.
A strain, on the other hand, is when the muscle is only overstretched. At your appointment, a doctor will do several things to determine if you have a torn hamstring. This might include a:. Torn hamstring treatment depends on the grade of your injury. In general, treatment options include:. The RICE method is the first line of treatment for most sports injuries. The surgeon will fix the tear with stitches. However, most hamstring surgeries are done to treat avulsions.
During the procedure, the surgeon will move the muscle into its correct position and staple or stitch it to the bone. Recovery takes at least 4 to 8 weeks if you have a partial tear. If you have a complete tear, recovery can take about 3 months.
It might take slightly longer if you get surgery. Your doctor will let you know when you can go back to work. If you have a physically demanding job, you might need to stay home for most of your recovery time.
This will improve your outlook and reduce the risk of re-injury. Most hamstring tears are caused by athletic injuries.
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