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The most common causes are from participating in sports like basketball and volleyball. Soreness of the hamstrings, comprising the semimembranosus, semitendinosus and biceps femoris muscles, is common with activities like running, walking, jumping, kicking, or suddenly starting or stopping an activity. Hamstring tendonitis is a condition that is caused by injury or inflammation to the hamstring tendons.
Lowest Price Guarantee. Join Us! During the first 2 or 3 days, you should care for your injury using RICE therapy:. Regular painkillers, such as paracetamol or a non-steroidal anti-inflammatory drug NSAID cream or gel, may also help relieve the pain. Short-term use of oral NSAIDs, such as ibuprofen tablets, can also help reduce swelling and inflammation.
However, these are not suitable for everyone. Check the leaflet that comes with your medicine to see if you can take it. Returning to strenuous exercise too quickly could make your injury worse, but avoiding exercise for too long can cause your hamstring muscles to shrink and scar tissue to form around the tear. 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.
Your GP can give you further advice and, if necessary, refer you to a physiotherapist for a suitable exercise programme. To avoid injuring yourself again, you should only return to a full level of activity when your hamstring muscles are strong enough. Your physiotherapist or GP will be able to advise you about this. Many people need to avoid sports for at least a few weeks, but the length of time you need off will depend on the severity of your injury.
Page last reviewed: 30 July Next review due: 30 July Hamstring injury. The 3 grades of hamstring injury are: grade 1 — a mild muscle pull or strain grade 2 — a partial muscle tear grade 3 — a complete muscle tear The length of time it takes to recover from a hamstring strain or tear will depend on how severe the injury is. The hamstrings The hamstrings are tendons strong bands of tissue at the back of the thighs that attach the large thigh muscle to the bone.
What causes hamstring injuries? How do I know if I've injured my hamstring? If you don't have a good running technique, it can increase the stress on your hamstring muscles. Returning to activities too quickly after an injury. Hamstring strains need plenty of time and rest to heal completely. Trying to come back from a strain too soon will make you more likely to injure your hamstring again. Jog in place for a minute or two, or do some jumping jacks to get your muscles going.
Then do some dynamic stretching — ask your coach or an athletic trainer to show you how. After you play, do some static stretches where you gently stretch your muscles, holding each stretch for 30 seconds or more. Keep your muscles strong and flexible year-round. Get regular exercise and adopt a good stretching program so your muscles don't get a shock when you do an intense workout. Increase the duration and intensity of your exercise slowly. If you feel pain in your thigh, stop your activity immediately.
If you're worried that you might have strained your hamstring, give it time to rest and don't go back to your activity until your leg feels strong, you have no pain, and you can move your injured leg as freely as the other one. What's the Treatment for a Hamstring Strain? Limit the amount of walking you do, and try to avoid putting weight on your leg if your doctor recommends this. Use a bag of ice or a cold compress to help reduce swelling for the first 48 hours after the injury.
This should begin as soon as possible after the injury and then every 3 to 4 hours for 20 to 30 minutes at a time until the swelling is gone.
Wrap the ice or ice pack in a towel. Don't put ice or ice packs directly on the skin because it can cause tissue damage.
C ompress. Use elastic bandages or sports wraps to help support your leg and keep the swelling down if your doctor recommends doing so. Doctors recommend using elastic compression bandages instead of compression shorts because you can adjust the bandages as needed.
E levate. When you are sitting or lying down, keep your leg elevated. Take pain medicine. Ibuprofen and other non-steroidal anti-inflammatory drugs NSAIDs can help relieve pain and reduce swelling in the leg.
Some doctors prefer other medicines like acetaminophen.
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