We had a softball tournament this weekend and I finally started figuring this game out. I was learning the rules and placements and starting to do pretty well, until the last day when sprinting for first a felt a pop in my hamstring and that was that. I tore both my hamstrings in my Grade 12 year. I was doing competitive cheerleading and was really pushing my muscles to get flexible fast. The tear on the right hamstring (the one I pulled this weekend) had a huge black bruise running up it for about 9 months and I still have some weird bumps where the tears healed on it.
Anyhoo, our last game sucked because I am not a good hitter and have always relied on my sprinting to get me to first and trying to hobble to first base didn’t work out for me. And being as competitive as I am, I am PISSED! I do NOT like being slow at all. So I am doing everything I can to heal this fast and I thought I would share the information I learned with you. I have Grade 2.
This is what my hamstring looked like in high school. Luckily it’s not near as bad as that now.
Symptoms of a Pulled Hamstring:
- A sudden sharp pain at the back of the leg during exercise-most probably during sprinting or high velocity movements.
- Pain on stretching the muscle (straightening the knee whilst bending forwards).
- Pain on contracting the muscle against resistance.
- Swelling and bruising.
- If the rupture is severe a gap in the muscle may be felt.
- Click here for information on how a hamstring strain is assessed.
Severity of a Pulled Hamstring:
Strains are graded 1, 2 or 3 depending on severity. Grade 1 consists of minor tears within the muscle. A grade 2 is a partial tear in the muscle and grade 3 is a severe or complete rupture of the muscle.
Grade 1: What does it feel like?
- May have tightness in the posterior thigh.
- Probably able to walk normally however will be aware of some discomfort
- Minimal swelling.
- Lying on front and trying to bend the knee against resistance probably won’t produce much pain.
Grade 2: What does it feel like?
- Gait will be affected-limp may be present .
- May be associated with occasional sudden twinges of pain during activity.
- May notice swelling.
- Pressure increases pain.
- Flexing the knee against resistance causes pain.
- Might be unable to fully straighten the knee.
Grade 3: What does it feel like?
- Walking severely affected- may need walking aids such as crutches
- Severe pain- particularly during activity such as knee flexion.
- Noticeable swelling visible immediately.
Treatment of a Pulled Hamstring:
What can the athlete do?
It is vitally important that treatment for a pulled hamstring starts immediately following injury. The most important phase for treatment is the first 48 hours post-injury. In this time the following can be carried out by the athlete themselves:
- Use Cold Therapy (Rest, Ice, Compress, Elevate) technique
- Use a compression bandage to minimize intra muscular bleeding.
- Early mobilization of the injured lower limb is vital for the correctrehabilitation of the muscle. This includes stretching andstrengthening exercises throughout the pain free range. These can aid with decreasing the swelling in the area. In addition, exercise will ensure that any new material will be laid down in correct orientation thus reducing the risk of subsequent injuries.
- See a sports injury specialist.
What can a Sports Injury Specialist do?
- Use sports massage techniques to speed up recovery- these are extremely important in the rehabilitation of the injury as massage breaks down the new collagen network allowing for correct fibre realignment and minimizing scar tissue. In addition massage can increase the blood flow to the injured area. Visit our sports massagepage to learn specialized massage techniques for a pulled hamstring.
- Use ultrasound and electrical stimulation.
- Prescribe a rehabilitation program
- Advise on specific stretches
- Provide mobility aids such as crutches
- Provide an MRI scan to ascertain the amount of damage sustained
- In severe ruptures surgery may be needed to repair the damage
How is the Hamstring Strained?
During sprinting the hamstring muscles work extremely hard to decelerate the tibia (shin bone) as it swings out. It is in this phase just before the foot strikes the ground that the hamstrings, become injured as the muscles are maximally activated and are approaching their maximum length. A pulled hamstring rarely manifests as a result of contact -if you have taken an impact to the back of the leg it should be treated as a contusion until found to be otherwise.
Preventing a Pulled Hamstring:
One of the most important methods of preventing a pulled hamstring is to warm-up correctly- this has been scientifically proven to reduce the risk of hamstring strain. This should consist of some light aerobic exercise followed by stretching and sports specific drills with gradually increasing intensity.
Other factors which increase the likelihood of suffering a hamstring strain include:
- Age: The older the individual the greater at risk to a pulled hamstring.
- Previous Injury: Prior injuries to the hamstrings or adductor muscles can greatly increase the chance of future injury.
- Flexibility: Research suggests that the greater the flexibility of the hamstrings the less prone they are to injury.
- Hamstring strength: Similarly studies have shown that lack of hamstring strength is strongly linked to hamstring injury.
- Lumbosacral nerve impingement: Nerve impingement in L5-S1 can lead to associated hamstring muscle weakness.
- Tiredness and fitness: When a player is fatigued he/she loses coordination between certain muscle groups. The biceps femoris muscle is known to become damaged due its two portions being innervated by two separate nerves. In states of tiredness, lack of synchronization between these two nerves can lead to a mismatch in firing resulting in a pulled hamstring.
How to Heal a Pulled Hamstring Faster
- Instructions
Things You’ll Need
- Heating pad
- Chair / Stair Steps
-
- 1
The hamstring muscle is located at the back of the thigh. A pulled hamstring is really a torn muscle. Proper treatment depends on how severely you tore the muscle. Generally speaking, if you can still walk with mild to moderate discomfort it is a mild tear. If you are unable to walk, heard a “popping” noise or see a bruise in the back of the leg, seek medical advice.
- 2
Do not stretch or massage for 3 to 5 days. Use ice for no longer than 20 minutes 3 times a day for about 2 days. Afterward, you may switch to a heating pad for 20-30 minutes three times a day but not more. Allow the muscle some time to heal and knit together.
- 3
Once you are able to walk better and feel the area is on the mend then begin gentle stretching. It is best to stretch the calf (the back of the lower leg) first then proceed to the hamstring muscle. Why? Releasing the calf will take pressure off the knee allowing you to get better results when stretching the hamstring.
- 4
How to stretch safely and effectively. Place your leg on a chair or second step of a stair case. Keep your lower back straight and slowly lean forward until you feel a mild stretch in the hamstring muscle.
- 5
Don’t stretch more than 15 seconds. Stretching should not hurt. No pain no gain…does not apply here. Begin stretching until you feel a mild tension in the muscle then stop. You can gently contract the muscle without moving then relax the muscle and move forward a little more until you feel the natural tension build in the muscle. This “give and take” method fools the nervous system and allows the muscle to relax more. The last thing you want to do is tear the muscle as it is healing.
- 6
After one to two weeks (depending on the level of injury) it is safe to start massage. If you massage the area too quickly you can cause more bleeding and create a problem known as myositis ossificans traumatica. This is a condition where the muscle becomes calcified. It is not too common but why increase your chances by rubbing too vigorously on an injured muscle.
- 7
Do not return to high level activities too quickly. If treated properly a hamstring pull should heal within 3 weeks. If you don’t give the area enough time to heal you can tear it over and over, extending the treatment time.
- 1
Read more: How to Heal a Pulled Hamstring Faster | eHow.com http://www.ehow.com/how_5224502_heal-pulled-hamstring-faster.html#ixzz1Obcj8Nr8
Having the pulled hamstring really sucks it’s great to have useful information that people could use keep up the good work.
i have a soccer game and i think i pulled mine yesterday i need to sprint what should i do please help !
Hi Cortney, There isn’t too much you can do by your game. A pulled or torn hamstring takes time to heal. If it hurts so bad you can’t walk, there is nothing you can do in time for your game. My torn hamstrings in high school took MONTHS to heal properly and the little one from ball last year took about a month. Heat your hamstring in the evening and buy a hamstring compression sleeve to keep it from tearing any further. Once it is all healed, be sure to do hamstring strengthening exercises as well as extra stretching. Hope this helps!
I injured mine back in June and am just now in therapy…dedicated dancer…I hurt it worse by not stopping. Grade two tear
(( I may be out for the whole season now..
Torn hamstrings are the worst! I have found the best way to prevent them is a lot of strength training way before your sports season.
Man I really want my hamstring to heal fast, but Im in the middle of football season so I half to keep running on it even though it hurts.
How many months did it take you? It’s been four months and my hamstring still hasn’t healed. I can’t even run and I get sore so easily.
My first tear took almost a year to heal and the second about 6 months. Neither have ever fully healed. My hamstrings get strained and sore very easily now. I have to make sure I do a lot of hamstring strengthening exercises and stretch them more than my other muscle groups.
In what month were you able to run and jump normally when you were injured?
I pushed through it the whole time. I tore my hamstrings in cheerleading. I think I took a week off and then I just battled through the pain. A compression sleeve will help prevent further tearing and it feels pretty good too. And ice massage daily!
oh wow. I guess mine is more severe. I wasn’t even able to walk without a limp for two months. Thank you for the tips.:)
Hi my name is Roberto
I pulled my hamstring 2 weeks ago and one week later I pulled it again because I continued to play soccer. It wasn’t too painful but it caused me to limp a little on the first two days. What would you recommend to me in order to recover ASAP? I haven’t done any stretching yet.
Ice massage!! Fill a paper cup with water and freeze it. Then peel off the top part of the cup and rub it against your injury for 20 minutes a day. I know there is debate over ice vs. heat on injuries, but my sports med person told me ice and I stick with ice. Also try taking a couple of ibprofen before physical activity to help prevent inflammation. Don’t stretch until the tear heals. After all is healed, make sure to do hamstring strengthening exercises to prevent another tear. Once torn, your hamstring will always be a little off, at least mine are.
Ok thank you for the help
I pulled my hamstring last week and I think I tweeked my sciatic nerve because whenever I touch in my calf area I get a sharp tingling sensation on the heel of my foot, and the heel of my foot has been numb for about 5 days. Is this normal, and how long should it take for both injuries to heal ?
I have never had a tear that bad. I would definitely go see a doctor.
I tore my hamstring about 4 weeks ago. After about 2 weeks I was walking normally and felt no pain. Last week I went to the gym and got in some stretching, exercises and strength training. I also ran on it and did some sharp cuts. I have noticed the only time I feel any pain is when I stomp my foot on the ground and I feel a little vibration/tickling nerve feeling. Any clue what that is or how to heal it? I am assuming only time will completely heal it. I have a game this weekend and want to go 100%, it’s just feels a little scary to try and push it too the max.
Hi Ray- that doesn’t sound like a hamstring tear. I would go see a doctor and have it checked it out!
i tore my hamsting at baton about 2 weeks ago because we have to do allusoins and there very difficult….so i went to the docter and they put me on crutches so i had to go to school with crutches!!anyway i couldnt play and i couldnt walk for 2 weeks…i went back to the doctor and they said im fine to do some stretches and i should be able to do my specail allusoins again!! but im scared to do lleaps for our christmas paraide im very nervus and my baton teacher said i should wait but i can do kicks!!i have no clue what i should do????
REST!!!! Two weeks cannot be enough time for a hamstring tear to heal, unless it was a teeny tiny baby tear which I don’t think it was since you were on crutches. Take a little more time before you pick up where you left off and if it hurts at any point during practice- STOP!
Hi im alice, im 15 and a dancer. I pulled my hamstring in july andis still quite painful. I was doing oversplits when my leg popped. I was warmed up and used RICE when the injury happened. I think it is about a grade 2 injury. I just want to get back to dancing pain free! Its killing me! How much longer could it take to be pain free? Any other tips? Thanks x
Hi Alice, I am not an expert and every tear is different. My tears were so bad that I never fully recovered and both hamstrings have a rippled line up them where the tears healed. I think each tear ached for a good 2-3 months. It is a terrible injury! I still cheered and ran through the pain, but it was not pleasant!
how long does it take for a grade 1 hamstring tear to heal?
Hi Telvo,
I don’t know for sure. It varies from person to person. I know for my bad tears it was almost a year before I was completely pain free.
Hi, Betty! I’m a dancer and I think I have the first degree pulled hamstring. I was kicking when I was dancing and I did feel a pop and it hurt to bend over and stretch and do the splits. Then I had a 2 week Christmas break which I did not stretch it at all, but it did not heal. I’ve been stretching it full out everyday for dance at school( I am on my school’s dance team) and I heat it while I stretch. It really hurts but if I slowly work until I can kick pretty high( but not to my old flexibility) I can kick For a while with a slight pain until we stop dancing and it goes back to its normal pain level. I tried to rest my leg for 2 days without stretching or dancing, but it just made my leg feel tenser. Once in a while i ice after practice for about 10 minutes buti feel like the ice would make my leg tenser. Is there ANYTHING I can do different to make my leg go back to normal? I pulled my left leg last Christmas and it healed in about 2 months, but not my right leg this year! I also have a competition coming up in about 3 weeks so I MUST be able to do everything to the best extent. Will I heal close enough in time??
Two weeks is not nearly enough time for it to heal fully! My last tear took a month before I could run without limping! Keep heating, but at teh same time don’t push it to get to where you were pre-tear. It sucks with a competition coming up, but I highly doubt you’ll be feeling 100% in the next 3 weeks. Keep heating and try to take it as easy as you can.
Thanks for your post. After reading Roberto’s comment, I am sitting out this Saturday’s game (been two weeks since injury) even though I am dying to play. But I have grown wiser after reading all these comments and I figure another week should help the healing process. Patience is key in the healing process. I pulled my hamstring during the 4th game of a soccer weekend tournament. So I know it was fatigue related. I am willing to sit out for another week so I can really go kick some grass !!
Thanks for the detailed info.
Hi Mario,
Glad to heart you found this post helpful. Hamstrings tear are awful and rest is the only thing to help it heal.
I was water skiing 2 1/2 weeks ago and came off badly, I heard a loud pop and felt intense pain. I actually passed out an hour later from shock and pain, was taken to hospital where they told me I had torn 50% of hamstring! Crutches, compression bandages, ice was what I was told, also told NOT to massage or stretch for some weeks. The whole back of my leg, from mid bum to mid calf was black with bruising. It’s still black and painful, still using crutches when I go out and the muscle twitches which is the worst. To be honest, the worst is actually trying to sit on the loo
I have been reading what others say and it sounds like it will take a whole to recover 
I am a gym instrucer, runner and like to think myself fairly fit. When I can move I am going to try Pilates, and yoga stretches, taking it easy and I’m giving up water skiing as the last time I tore my knee ligament…. I hear things come in threes so I’m not taking any chances! 
good luck everyone, heal well and fast
I a 55 year old out of shape xcheerleader. I was showing off to my niece & nephew. I really thought I could do a split. Well I tried and I felt my hamstring pop. Now I can’t walk. My question is should I go to the doctor or just tough it out. I can’t put pressure on my leg without sharp pain. This stupid old lady is open to suggestions.
Thanks
I would suggest you see your doctor. Because at 55 it is going to take a lot longer to heal than it took me as a 16 year old (and it took almost six months!). There is debate on whether ice or heat is better, I personally grew up icing and I would ice most of the time and heat when I wanted to stretch it out. Your doctor can suggest what will work best for you.
Hi, I had a training session playing football and afterwards felt quite a tingly pain in the back of my hamstring. I continued to play my match on Sunday even though it hurts now. Any recommendations? Thanks, Alex.
A tingly pain? I would see a doctor to get it properly diagnosed. There is a difference between a tear and a pull and you need to identify which it is. Tingling could also be something to do with the nerve, so I suggest seeing a doctor before your game on Sunday.
Im not sure if i pulled mine or not. i was at track and i felt it after i finished my 300 but i can jog and walk fine it just hurts to sprint. what should i do?
You would know if you tore it, it’s a terrible pain that hurts when you walk or run. It sounds like you pulled it which isn’t as severe. Make sure you don’t run unless you are stretched out. Rest as much as you can and put heat on it often.
A strain (or pull) is different than a tear. If you can jog and walk fine it sounds like you strained it. I would heat it and slowly stretch it out. Time will heal it best.
I first pulled a hamstring in each leg about 4 months ago due to gaining my hyperextended toe touches in cheerleading. It used to be painful to walk and i would cry in gymcwhen i had to run. But i kept cheering. And oddly they seemed to heal. And then one day i did my split in my routine and definitely repelled the right one. Two weeks later i had to do a heel stretch stunt which caused me to repulse the left one. I had to push through the pain of both being pulled (i think just a grade 1) for two weeks and it was my coaches expectation that i continued hyperextended my jumps. Now that cheer is over I’ve been resting when i can but i have two more weeks of tap dancing. In order to properly prepare for college cheer i can’t take an off season. I need to attain hyperextended stretches and attend tumbling classes. My mom told me that resting it until it heals is the best option but i can’t wait 4 months to stretch and tumble when i need to be ready for tryouts. I feel like Im at a crossroads. Is there anything i can do to still be able to cheer?
You NEED to let your hamstrings heal!! You have time before college cheer and I don’t know a coach in the world who will be angry if you have an injury, it happens. Take at least a month off and rest those hamstrings and give them time to heal. You can still stretch, just do it slowly while heating and don’t push it. This could only get worse so rest it now!
Hi,Ive tore my hamstring 3 an half months ago.im doing rehab at mo,and working hard in gym.most stuff i can do apart from sprinting which i know still bit early yet.i play football,at a good standard.Ive noticed my fittness coming back,but its dishearting the strength is coming very slow.(i thought if i push harder itll strenghen quicker)
It’s the opposite! A tear takes a long time to heal and your hamstrings will always be weak.
my daughter pulled her hamstring on March 3,2013 she has went back to stretching she can walk just a little sore only when she stretches it but is fine other than that she has tryouts for her highschool dance team on April 15th for three days do you think she will be ok to tryout they have to do leaps center leaps, hip hop dance seconds and c-jumps along with turning disc
Hi Betty,
My situation is about the same as a few listed, I was in dance and pulling my leg toward my shoulder when I heard my hamstring snap,crackle and pop. I limped around and had difficulty sitting comfortably in a chair for a few days. It’s been 2 months now and it feels a lot better but in certain dance exercises i feel la pulling sensation ike my hamstring is about to tear and have lost a significant amount of stretch in that leg, will it take more rest time or should i concentrate on the exercises and ice methods you suggested?
Torn hamstrings take so much time! On my worst tear it was almost a year before I didn’t have pain in it. Sometimes rest isn’t an option so I would suggest baby that hamnmy when you’re not working it!
Hi! I’m a dancer and during the summer I was doing my left splits and I felt a pull and it hurt to do things on that leg. I could still walk and run but I couldn’t do kicks or splits without it hurting. It went away and then recently, it came back. Now I can’t even do my left splits because it hurts so much. When I put my leg on the ballet barre and try to reach over, it hurts too. Lately I have been rubbing my hamstring with a tennis ball (that’s what my dance teacher suggested) and it’s not better. Do you think I just strained it? What should I do? Please help! Thanks!
Hi Julianne,
I recommend you see a doctor to determine if it is a strain or a tear. It sounds like a tear which means rest and ice is needed but it’s always better to check with a professional
Hi, I strained my hamstring last wednesday (10th April) playing football. Reading articles online I’m pretty sure its a grade 2. Its now fine to walk on with no pain, but is still a little tender when i push it in, and is quite bruised still. I have a huge semi final 2 weeks tomorrow (1st of May). Do I have any chance of being fit enough to play? If so what course of action will give me the best chance?
Thanks
I don’t know the extent of your tear, but I highly doubt it will be healed in two weeks. You can try to push through it but it’s at the risk of tearing it more and slowing down the healing process anymore. All that being said, I kept cheering and ran cross country as my tears were healing; which could be why they took so long to heal.
hey, i am 54 and was walking when i started power walking like i did many years ago when i heard a poping sound and had imediate pain, it has been 4 days and the only real pain is my rear end . The pain is so bad i feel like when i sit, i am sitting on a golf ball, what is that and why pain there?
It sounds like you tore a muscle in your glutes. I would definitely see a doctor if the pain is that severe.
Good info on this page. Pulled my hamstring stretching after a run 10 days ago and now I feel I know what to do
I have a grade one hamstring strain and this was extremely helpful it just sucks I will be out of karate and dance for a full month and a half </3
I strained my left hamstring 2 years ago! I was in dance class and i didn’t stretch out like i should have, so i went into a split and i heard a pop, it hurt at the moment but not so bad so i kept dancing. It didnt hurt that bad right away, it would actually feel better after i stretched so i could dance for the day, but it kept hurting just when i used that muscle, it’s been 2 years and it STILL hurts and i can’t use that leg to dance because any slight pull hurts:( what should i do!?! :’(
Hi Erika,
For 1. I would see a doctor to get it checked out. But 2. You HAVE to do hamstring strengthening exercises. My athletic trainer told me in my case my hamstrings tore because I was only focusing on my quads in workouts by doing squats only. I now do more hamstring exercises than quad exercises just to ensure my hamstrings are strong.
im very confused on what type of injury i have. ive been to the physiotherapy and had various scan such as MRI and Xray. supposidly i have a ‘sprain’. this injury firt occured in july 2012. could feel my muscle have a spasm while walking up hills which i needed to stop until it dissapears, but i was able to run and to pyhsical activities with no pain, apart from stretching.. recently in december it had gone worse where i was unable to run or do any pyhsical activity. been out of physical activity for nearly 5 months now . if it is a sprain, how bad is it?
correction, *ive been to my GP ( not physiotherapy) & im only 17
I’m confused too because a torn hamstring does not feel like a spasm and the pain does not come and go, it’s constant. Is it possible you have a pinched nerve? Your MRI and physiotherapist should have been able to figure it out. Maybe try an athletic-specific therapist. They are focused on sports injuries, particularly muscle pain.
And I swear by ice massage. Take a paper dixie cup and fill it up with water and freeze. Peel away part of the cup and rub the ice over the painful area. The jury’s out on whether heat is better than ice but I swear by ice.
Susan.. It sounds like.your tore proximal hamstrings which (all 3) originate into your ischial tuberosity (rear end) and it hurst BADLY to sit on it. Mostly good advice, Betty. I’m a physical therapist and all I would change is to stretch for a minimum of 30 seconds. Go easy for 15 seconds which relax the golgi tendon organs which protect the muscle from tearing and then go a little further into the stretch (uncomfortable is okay, but not painful) for another 15-20 seconds..for a total of 3-35 seconds per stretch…3-5 times. Also. a good rule of thumb is heat before activity and ice afterwards.
Thanks for the great advice Jim!!