If you have pulled your hamstring, there are several things you can do to help it heal. The following steps are recommended by healthcare providers:
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Rest: Stop any physical activity that causes pain and keep your leg as still as possible. Avoid putting weight on the leg as best you can.
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Ice: Apply ice to the affected area for about 20 minutes, 2 to 3 times a day. Do not apply ice directly to your skin.
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Compression: Wrap an elastic bandage around your thigh to reduce swelling and ease pain.
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Elevation: Elevate your leg on a pillow when youre sitting or lying down.
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Pain relief: Take over-the-counter pain medication, such as ibuprofen or acetaminophen, to reduce pain and swelling.
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Physical therapy: Your healthcare provider or a physical therapist can show you how to do gentle hamstring stretching and strengthening exercises. After the pain and swelling go down, your provider can show you how to do exercises to build more strength.
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Surgery: Surgery is rare and only needed if your hamstring is pulled away from your bone.
It is important to avoid pushing yourself too hard or too fast, as a hamstring strain can recur or your hamstring may tear. Recovery time depends on how badly you injured the hamstring, and people heal at different rates. If you have any concerns about your injury, particularly if you think its a severe injury, its not healing, or your symptoms are getting worse, see a healthcare provider.
