5 top actions you can take to reduce hamstring strain recovery time

When you sustain an injury, proper recovery is essential. But it’s not always fast. When you strain a muscle or tendon, it takes a while for the symptoms to fade and for the affected body part to restore its function and mobility. The good news is that recovery times are flexible, and can often be shortened with the proper courses of action.

A hamstring strain can make it painful to sit, stand or walk, because the pain flares up when you try to bend or straighten your leg. While the hamstring strain recovery time can range from about three weeks to six months, there are ways to accelerate the process. That’s what we’re here to talk about.

Read on to learn the basics of hamstring strains, how you can shorten the hamstring strain recovery time at home, and how it can be reduced with the help of a physical therapist.

What is a hamstring strain?

Your hamstrings are a group of three muscles that run along the back of your thighs. Your hamstrings help you extend your leg and bend your knee. 

When you overload a hamstring muscle, it can become strained or torn, sometimes referred to as a pulled muscle. A hamstring injury is most common in athletes who do a lot of running and jumping. Hamstring strains can also stem from not properly warming up before exercising.

A hamstring strain can cause symptoms such as: 

• Muscle tightness while stretching.
• Pain while straightening or bending your leg.
• Swelling, bruising or tenderness in the back of your thigh.
• Leg weakness or inability to bear weight.

A hamstring strain is typically classified by Grade 1 through Grade 3 based on the severity of the injury. The hamstring strain recovery time increases with each grade.

• Grade 1 - mild strain.
• Grade 2 - partial muscle tear.
• Grade 3 - complete tear.

5 ways to reduce your hamstring strain recovery time at home

Mild to moderate hamstring strains, Grade 1 and Grade 2, respectively, can typically recover on their own with proper treatment in just a few weeks, but proper treatment can help accelerate the healing process. A severe hamstring strain is a complete tear, or Grade 3, and will require surgery that can take three to six months to recover from.

But if your hamstring strain doesn’t require surgery, there are plenty of ways to reduce your recovery time and restore your leg’s strength, function and mobility from the comfort of your home.

Here are five actions you can take at home to decrease your hamstring strain recovery time:

1. Rest — When you overload your muscle, the last thing you should do is continue to put stress on it by walking and moving. Reduce the amount of time you spend on your feet while the initial pain subsides.
    
2. Ice — Applying a cold compress to your hamstring strain will decrease the blood flow to the area to help alleviate the pain. Put ice on the injury for 20-minute increments every few hours over the course of two days. 
    
3. Compression — Since swelling is one of the most common symptoms of a hamstring strain, it’s important to compress the area. Putting a compression bandage or wrap around your affected thigh will help reduce the swelling and alleviate your pain. 
    
4. Elevation — When you injure a part of your leg, you should elevate it to be level with your heart when you sit or lie down. It reduces soreness by returning any fluid that has been built up in your injured muscle back toward your torso.
    
5. Low-impact exercises — One of the most essential parts of recovering from a hamstring strain is performing gentle stretches and strengthening exercises. The goal is to slowly restore your muscle’s strength and flexibility. A physical therapist can guide you through safe exercises that target the affected area. 

How physical therapy can help reduce hamstring strain recovery time

One of the best ways to shorten the time frame for your hamstring strain recovery is with the help of a physical therapist. Not only can they help with pain management, but they can also help increase the affected leg’s’s strength, flexibility and range of motion.

As we touched on in the previous section, a physical therapist can walk you through exercises that will safely and effectively increase the strength of your hamstring muscle. Strong hamstrings can help support your leg movements and reduce the risk of future injury or re-injury. They will also teach you stretching exercises to increase your flexibility and range of motion.

When it comes to pain management, a physical therapist will likely recommend a manual therapy technique called soft tissue mobilization. This involves them using their hands to find and break up scar tissue around your hamstring to release the painful tension.

Alliance PTP can help you find expert physical therapists near you to support your hamstring strain recovery 

Even though your hamstring strain recovery time can span from a few weeks to several months, there are many ways to reduce the window, both at home and with a physical therapist.

You probably don’t have to go as far as you think to get help with your hamstring strain. After all, Alliance Physical Therapy Partners has practices across the country where you can find the physical therapy you need. 

And if there isn’t one near you, don’t worry! We also offer highly effective and affordable virtual care in nearly every U.S. state. 

So, don’t keep letting your symptoms affect your day-to-day life. Get in touch with our team today so we can help you find the physical therapy that’s right for you.