Hamstring injuries are infamously challenging to heal and can take 6 months to a year to fully recover. It can be frustrating for people who live active lifestyles or participate in sports when they have to change their routine to accommodate their injury. It’s easy to want to jump back into your normal exercise routine, but this will likely make your injury worse. The good news is that there are ways to speed up your recovery and stay active during the healing phase. Understanding which movements will help you heal and what additional treatments can support your injury will speed up your recovery. If you haven’t had an injury yet and want to practice preventative care, there are plenty of ways to strengthen your hamstrings and supportive muscles. Read on for our tips on hamstring injuries, plus news and updates from our team!
What Causes a Hamstring Injury?
Your hamstring, which runs down the back of your thigh, is a key muscle group involved in your body’s leg movement. 3 muscles make up the hamstring and run from your pelvis down across your knee. Through movement and regular exercise, your hamstring adapts to new loads and can over time withstand more resistance. If the hamstring experiences muscle overload without developing proper strength first, it can tear or pull. This can happen while running or walking if too much weight is put on the leg while stretched out. It can also happen from muscle imbalances, poor form when strength training, or stretching too far. They typically tear close to the glute muscles but can tear further down the leg as well. The hamstring experiences low blood flow, which is why it can take so long to heal.
How to Prevent Hamstring Injuries
For preventative care, always warm-up before exercises and incorporate hamstring stretches. Sit on the ground with your legs out in front of you, and reach for your toes. Take deep breaths in and out while lengthening each breath. Tight hamstrings lead to injuries, so make sure you do this stretch regularly. Add static isometric hamstring exercises to your routine to keep your foundational strength strong. If you know you have good hamstring function, strength training will build up your ability to handle more load. An easy way to remember these three exercises are stretch, static, and strengthen!
Another key factor in injury prevention is strengthening your core and glutes. The whole posterior body works together to keep your body moving correctly, and weak glutes can put you at risk for a hamstring injury. Your core keeps your spine aligned and your back nice and straight! Add in some squats and hip thrusts for your glutes, and practice planking and deep breathing for your core!
Treating Hamstring Injuries
If you already experienced a hamstring injury, you’re probably not able to move how you were before. This doesnt mean you shouldn’t move at all! Treatment for hamstrings should start with isometric exercises. This will bring back your hamstring function and slowly build up strength. Over time, you can hold these positions for longer and eventually add weight.
Acupuncture can greatly improve your hamstring injury, as it will prevent blood flow to the area. It can also help balance the muscle groups around the hamstring to promote overall function. Acupuncture will address any underlying areas of tension in the body that may be contributing to tight hamstrings or misalignment of the ligaments. Try incorporating a combination of acupuncture and massage into your recovery routine for added benefits.
Eating a diet rich in protein and omega 3 fatty acids can help speed up your recovery as they help promote blood flow and muscle restoration. Vitamin C is a great supplement to add to your diet as well! It helps promote collagen which keeps your muscles, ligaments, and tendons healthy.
Take it Easy!
No matter what phase of hamstring recovery you’re in, rest is essential! Get a good night’s sleep and don’t overdo your exercises. Try to keep your stress at a minimum to aid your recovery and overall health! If you’re feeling like you need to move, go for a leisurely walk and end it with a 5-minute meditation. Injuries are never fun, but taking it each day at a time and practicing self-compassion will help you get through your journey of healing! Visit our website or call our office to book your next acupuncture appointment!
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