To get back in the game quickly after injury, you'll need to know how to recover from a pulled hamstring fast. Some simple techniques are listed here.
If these techniques do not help or you have any doubts about the seriousness of your injury, seek medical attention immediately.
You will need:
- cold water, an ice pack, or a cold pack
- an elastic bandage or wrap
- a footstool, bench, or chair
To recover from a pulled hamstring, apply RICE: rest, ice, compression, and elevation—the standard treatment for pulled muscles. Also stretch the injured hamstring gently, but only after it's begun to heal.
- Rest the injured hamstring. Stay off the injured hamstring as much as possible during the first 48 hours. Using the hamstring more than absolutely necessary during this time slows down recovery time considerably, and leaves you open to the risk of re-injury. To recover from a pulled hamstring fast, stay off it for at least a day and a half.
- Ice the injured hamstring. Apply cold to the pulled hamstring three to five times a day for the first 48 hours. You can apply cold by immersing your leg in cold water or by applying an ice pack or cold pack to the pulled hamstring.
- Compress the injured hamstring with a compression bandage. Use an elastic bandage or wrap to wrap the pulled hamstring. The wrap will help decrease pain and swelling in the leg by decreasing blood flow. Follow the directions on the wrap's packaging to ensure you are not wrapping too loosely or too tightly.
- Elevate the injured leg. Use pillows on a bed, footstool, bench, or chair to elevate the leg above the level of your heart. Elevation will also help decrease pain and swelling and help you recover from a pulled hamstring fast.
- Stretch the injured hamstring gently once it's begun to heal. After 48 hours have passed and only if the hamstring feels like it's improving, you can stretch it gently once or twice a day. Stretch only to the point you begin to feel discomfort, and stop if at any time the stretching becomes painful.
By taking proper care of an injury the moment it occurs, you can recover from a pulled hamstring fast.
Once your pulled hamstring has recovered, avoid future injuries by slowing down, changing your equipment, or taking a break the moment you begin to notice discomfort or irritation. Remember, it's better to miss one game or one race than to miss the entire season.