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With spring season upon us it is finally time to shed those heavy jackets, hats and gloves and enjoy more outdoor time. This is also the time of the year that many people begin to exercise outdoors. Whether it’s picking up road running, playing soccer, basketball or baseball, hamstring injuries are a fairly common occurrence, especially early in the season.
Hamstring injuries typically occur when the hamstring muscle (the muscle in the back of the upper thigh) is stretched quickly and excessively. Usually, there is a sensation of a pull, or even a pop in the back of the thigh. Pain, loss of flexibility, swelling, and bruising may follow, as well as difficulty walking and performing daily activities.
The severity of the injury dictates the length of recovery. Typically, most hamstring injuries will fully resolve within 6-8 weeks. This timeframe can be slowed by a more severe injury, but may also be sped up by proper guidance and rehabilitation, allowing an individual to return to their favorite activities sooner.
In the first 1-2 weeks after injury, there may be bruising in the back of the thigh and calf, and there may be swelling. There will be pain with activities that flex your hamstring, and often times with walking. This is the time to focus on reducing swelling and bruising, and restoring normal walking. Using ice, elevating, and massaging the muscle can help speed up the process. During this phase, isometric exercises, bicycle, and strengthening exercises for other lower extremity muscles may be initiated, as long as they are not excessively irritable to the hamstring.
Once swelling, bruising and pain are improved, the focus shifts towards restoring flexibility and progressive strengthening of the hamstring. There are many exercises that do a great job at loading and strengthening the hamstring, bridges with heel digs, bridges with alternating marching, and bridges with walkouts are three of my favorite exercises to start with after a hamstring injury. During this phase, one should also be mindful of proper loading and avoiding excess irritability of the hamstring.
When strength and mobility of the hamstring are restored, and pain is no longer a factor, progression toward return to sport may be initiated. This typically consists of increasing cardiovascular endurance, increasing running distance/speed, plyometric training, and sport specific training.
In 6-8 weeks your recovery should be complete, but remember this may vary from individual to individual. Consider consulting your Physical Therapist if you suspect a hamstring injury. Early physical therapy interventions in treatment of hamstring injurie results in quicker and safer return to sport, and other activities.
Dr. Moczerniuk is a Doctor of Physical Therapy, Board Certified Orthopedic Clinical Specialist, and a member of American Physical Therapy Association. He is also an Associate partner and Clinical Director of db OrthoPT – Manalapan and can be reached via email at jerry@dborthopt.com or calling 732-462-2162.
