How To Prevent Hamstring Strains

July 2, 2014 - PRLog -- What Causes Hamstring Strains?

The hamstrings are a 2-joint muscle making them more susceptible to injury. Strains can occur during an isolated activity (acute) or result from repetitive stress (chronic). Often an acute strain will result from a chronic condition in which the muscle is tight or weakened. Acute strains often occur during sprinting, quick stops and starts or jumping activities. Chronic Strains are often seen in runners, due to the repetitive motions

What is a Hamstring Strain?

An excessive stretch or tearing of the muscle fibers at any point along their length or at their bony attachments. Generally, the higher the injury, the longer the healing time. Degree of severity is based on presence of a palpable gap, amount of pain and the degree of swelling and bleeding down the leg.

1st Degree

•Excessive stretching or minor tearing

•Pain often localized to one finger area

•Stiffness and pain especially after activity

2nd Degree

•Moderate tearing or bruising

•Pain over a larger area

•Significant limping and stiffness

3rd Degree

•Complete tear with widespread bruising and pain

•A “balling” up of the muscle

How long will recovery take?

The rate of progress will depend on degree of tearing, location and whether it is a re-injury. First degree tears will usually allow return to activity in 2 weeks, second degree tears in 4 weeks and third degree as long as 12 weeks. Jogging may gradually be started once range of motion is full. Sudden stops and starts should be initially avoided. Do not “work through” discomfort, as this will only reverse the healing process.

What is the recommend treatment?

•Acute stage treated with R.I.C.E (rest, ice, compression, and elevations) until hemorrhage is minimized (24-48hrs)

•Begin gentle, active range of motion exercises early on, within limit of pain

•Progress to passive stretches as discomfort decreases. Do not bounce at end of stretch or force that stretch.

•In 2nd or 3rd degrees, crutches should be used until normal, pain-free walking is achieved.

•Begin strengthening exercises once 75% of range of motion has been reached. It is important to train eccentrically (loading under lengthening of the muscle action

How to prevent hamstring strains?

It is important to keep your hamstrings flexible with daily stretches. Try to maintain equal flexibility in both legs, as differences can contribute to injury. Stretches should be performed following an aerobic warm-up such as cycling or local heat to the muscle. Stretches should involve at least 2 reps of 30-60 second holds. The stretch should be slow, even and without an element of bouncing. Make sure your fitness routine also includes strengthening exercises.

Physiotherapy will greatly promote recovery and help prevent recurrence. Modalities such as ultrasound, interferential current and cross-frictional massage will break down adhesions and improve tissue healing. Taping may be applied in the earlier stages of rehabilitation. Return to full range of motion is critical to prevent re-injury.

At Queen West Physiotherapy Brampton clinic, you will find a friendly, relaxing environment where our therapists listen to you and offer you high quality healthcare with a personal touch. Our physiotherapists are highly trained in kinesiology and human anatomy and have learned every musculoskeletal condition possible.  We do thorough assessments and discuss the findings with each patient.  We educate the patient about their condition and discuss the time period it usually takes to resolve. For more information, please visit our website at http://www.queenwestphysio.ca/ .