Injuries, muscle fatigue and certain health issues can lead to sore hamstrings. The hamstrings are positioned at the rear part of the thighs and responsible for flexing the leg, pedaling, jumping, running and walking. Luckily, there are various measures that can be used to manage sore hamstrings.
Adequate rest
The initial task to promote the healing process is to allow the sore hamstrings to rest. In case the pain manifests during an activity, the individual must stop right away to prevent further pain.
It is important to avoid engaging in any physical activity for the whole day and elevate the legs. You can utilize pillows, cushions or towels to prop up the legs. Remember to wait at least 48 hours to resume any physical activity unless directed by the doctor.
Cold therapy
The use of ice packs and heat packs can help minimize the pain, redness and swelling. You have to utilize ice during the first 72 hours. It is vital to ensure that you will apply an ice pack or pack of frozen vegetables on the affected hamstrings for 30 minutes every 3-4 hours. You can secure the ice pack with an elastic bandage in place.
An ice massage can be carried out for 5-10 minutes at 3 times throughout the day. All you have to do is store a cup of water in the freezer and position the base of the cup and brush on the hamstrings in a gentle and slow manner.
Heat therapy
After 2-3 days of cold therapy, heat therapy can be used on the sore hamstrings as long as there is no swelling or redness. All you have to do is apply a heating pad, hot water bottle or warm compress on the affected muscle for 20 minutes every session up to 3 times a day.
The heat works by relaxing and loosening the hamstrings while also minimizing the pain. In addition, warm baths can also be used since it provides the same effect on the sore hamstrings.
Stretching
Always bear in mind that stretching can help prevent the formation of scar tissue. The individual should move slowly into each stretch until a gently and slight tension is felt. It is vital to stop right away if there is any pain. Stretching is not recommended if an individual is suspected with a torn or ruptured hamstring.
When to consult a doctor
The doctor can provide the ideal diagnosis for the sore hamstrings. It is vital to seek medical care if the individual has worsening symptoms, piercing or abrupt pain, loss of circulation, bruising, pain that persists for more than a week or a ruptured muscle is suspected. The doctor can provide the suitable treatment plan that might include medications and physical therapy to restore muscular function.