You're also going to feel a sharp pain coming from the back of your leg very quickly after you hear or see the pop. It may also be difficult to walk on the injured leg because the hamstring will be weak. From there, diagnosis gets a little more in-depth because there are three different grades of muscle strains. They can properly diagnose what level of strain you have, if any. Sometimes a lower back injury can cause pain in your hamstrings, so it's important to rule out that as well.
In addition to seeing a doctor, make sure you rest, ice, and elevate the injury immediately. This will help it on the path to healing quickly and prevent you from hurting it any further. Henry is a Philadelphia-based personal trainer and writer. He has trained a wide range of clients, from professional athletes to working professionals. Feel free to contact Henry with any questions regarding an article that he's written.
Aim to do these five times per week. Lie on your back in an open doorway with your left hip next to the doorframe and both legs extended. Keeping your left leg straight, lift your left heel and place it against the doorframe. You should feel a gentle stretch in the back of your leg. Hold briefly before returning your leg to the floor. Do two sets of 10 reps per leg. Lie on your back with one leg extended.
Bend your other leg and wrap a strap, belt or towel securely around your foot. Hold the ends with both hands. Then, use the strap, belt or towel to gently pull your leg up, straightening your leg as you go. Make sure your low back stays flat against the floor. Hold briefly, then return your leg to the starting position.
I almost could. My knee was slightly bent to protect the hamstring and all was well. Rule 3. Go back to what was feeling good just before you hurt it. Whew, it was feeling better again.
Rule 4. Skip any movement or exercise that hurts. Simply that. I did a half-hearted, slow back flutter kick, an equally slow bicycle then gave up on kicking. Rule 5. Then each day the Red Line will retreat just a little allowing for fuller, wider movement. I had stepped over my Red Line doing that stretch, so I needed to be careful not to do that during the rest of the water healing workout. Some felt better than others.
I tried running in chest-deep water, but when my foot hit the bottom of the pool it drove forces up the back of my thigh straight to the sore spot in the belly of the hamstring muscle. So I put on my float belt and did one more Deep-Water Running sequence. No forces, and the echo of pain receded. Rule 6. Better to quit early than do one too many.
You may be more likely to get a hamstring injury if you play soccer, basketball, football, tennis or a similar sport that involves sprinting with sudden stops and starts. Hamstring injury can occur in runners and in dancers as well. Self-care measures such as rest, ice and over-the-counter pain medications are often all you need to relieve the pain and swelling associated with a hamstring injury.
Rarely, surgery may be needed to repair a hamstring muscle or tendon. A hamstring injury typically causes a sudden, sharp pain in the back of your thigh.
You might also feel a "popping" or tearing sensation. Swelling and tenderness usually develop within a few hours. You may also experience bruising or discoloration along the back of your leg, as well as muscle weakness or an inability to put weight on your injured leg.
Mild hamstring strains can be treated at home. But you should see a doctor if you can't bear any weight on your injured leg or if you can't walk more than four steps without significant pain.
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