A hamstring injury is one of the most common and frequent sports injuries, and can often happen as we get older or increase our physical workload at work or around the house. Hamstring injuries can be excruciating and more often than not, immobilizing. They can put us out of action for weeks to months, and a speedy recovery is not always that easy. There are some crucial and effective treatments to follow, which will help you to speed up recovery time, relieve pain, and build your muscles back to full strength. Follow these tips to help you get back on your feet in no time.
Remember the acronym RICE
RICE is the most crucial tip to follow during the first 48 – 72 hours of injury and can make the difference in a trouble-free recovery. RICE is the acronym for these four useful steps
- R – Rest: Rest your leg during the first 72 hours. This means laying on your sofa or bed and using crutches, a wheelchair, or a friend to help you move around when needed. You must put minimal weight on your leg during this time and keep it still.
- I – Ice: Apply an ice pack wrapped in a towel for up to 20 minutes every 2 – 3 waking hours to your hamstring. Never apply ice directly to your skin.
- C – Compression: Between icing, put an elasticated compression bandage around your hamstring. It’s generally considered to be a bad idea to leave the bandage on while sleeping as this can restrict blood flow in your leg.
- E – Elevation: Keep your leg raised above heart level as much as possible. You can do this by laying on your sofa or bed and raising your hamstring over a pillow or cushion.
After the critical 72-hour period, begin doing some light stretches to encourage faster healing. These stretches are relatively simple and can be completed at home without too much effort. The first exercise can be done against a wall, doorway or pole. First, lie on the floor on your back, and rest your injured leg against the wall or pole. Your healthy leg should be bent against the wall or flat on the ground if using a doorway or pole. Once in position, try to gently move closer to the wall, pole, or doorway. As you gain more strength in your hamstring, you’ll be able to move closer to the wall.
The second stretch can be done by sitting on any chair with wheels. Sit on the chair with both legs bent. Next, stretch your injured leg out straight in front of you with your heel rested on the ground. Slowly bend your knee, which will move you and the chair forward. Repeat this motion to move across the room and back again.
Remember, it is important never to force these exercises if you find it too difficult to complete the stretches.
Hamstring injuries chiropractic treatments can help you recover. Your chiropractor can perform adjustments to surrounding muscles to help support a freer movement of your injured hamstring. Adjustments made to the lower back area can help promote better joint movement and stronger quads, which can help prevent a reoccurrence of this type of injury. Lower back or lumbar spine adjustments are often used to assist professional athletes’ recovery from hamstring injuries. For hamstring injuries chiropractic treatment in Garden City, MI talk to your chiropractor who can recommend a treatment plan for you.