How can you pull a hamstring

What Causes a Hamstring Strain? Some of the more common things that can contribute to a hamstring strain include: Not warming up properly before exercising. Tight muscles are much more likely to strain than muscles that are kept strong and flexible.

Being out of shape or overdoing it. Weak muscles are less able to handle the stress of exercise, and muscles that are tired lose some of their ability to absorb energy, making them more likely to get injured.

An imbalance in the size of your leg muscles. The quadriceps, the muscles at the front of your legs, is often larger and more powerful than your hamstring muscles. When you do an activity that involves running, the hamstring muscles can get tired more quickly than the quadriceps, putting them at greater risk of a strain.

Poor technique. If you don't have a good running technique, it can increase the stress on your hamstring muscles. Returning to activities too quickly after an injury. Hamstring strains need plenty of time and rest to heal completely. Trying to come back from a strain too soon will make you more likely to injure your hamstring again.

Jog in place for a minute or two, or do some jumping jacks to get your muscles going. Then do some dynamic stretching — ask your coach or an athletic trainer to show you how. After you play, do some static stretches where you gently stretch your muscles, holding each stretch for 30 seconds or more. Keep your muscles strong and flexible year-round.

Get regular exercise and adopt a good stretching program so your muscles don't get a shock when you do an intense workout. Increase the duration and intensity of your exercise slowly. Your doctor will let you know when you can go back to work. If you have a physically demanding job, you might need to stay home for most of your recovery time.

This will improve your outlook and reduce the risk of re-injury. Most hamstring tears are caused by athletic injuries. Typically, partial tears heal in 4 to 8 weeks, while complete tears take about 3 months. You should start to feel better with regular physical therapy and lots of rest. Hamstring pain can vary from mild to severe. We'll explain how to treat it and when you need to see a doctor. Not sure whether the pain in the back of your knee is just a cramp or a sign of something more?

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If you do tear a meniscus, you might be tempted to "walk it off. A lateral pelvic tilt is when one hip is higher than the other. Learn about five exercises that can help with this condition. But you should see a doctor if you can't bear any weight on your injured leg or if you can't walk more than four steps without significant pain. The hamstring muscles are a group of three muscles that run along the back of your thigh from your hip to just below your knee.

These muscles make it possible to extend your leg straight behind your body and to bend your knee. When any one of these muscles stretches beyond its limit during physical activity, injury can result. Returning to strenuous activities before your hamstring muscles are completely healed might cause an injury recurrence. As part of an overall physical conditioning program, regular stretching and strengthening exercises can help minimize your risk of hamstring injury.

Try to be in shape to play your sport; don't play your sport to get in shape. If you have a physically demanding occupation, regular conditioning can help prevent injuries. Ask your doctor about appropriate conditioning exercises. Mayo Clinic does not endorse companies or products. To avoid this, you should start doing gentle hamstring stretches after a few days, when the pain has started to subside. This should be followed by a programme of gentle exercise, such as walking and cycling , and hamstring strengthening exercises.

Your GP can give you further advice and, if necessary, refer you to a physiotherapist for a suitable exercise programme. To avoid injuring yourself again, you should only return to a full level of activity when your hamstring muscles are strong enough.

Your physiotherapist or GP will be able to advise you about this. Many people need to avoid sports for at least a few weeks, but the length of time you need off will depend on the severity of your injury. Page last reviewed: 30 July Next review due: 30 July Hamstring injury. The 3 grades of hamstring injury are: grade 1 — a mild muscle pull or strain grade 2 — a partial muscle tear grade 3 — a complete muscle tear The length of time it takes to recover from a hamstring strain or tear will depend on how severe the injury is.

The hamstrings The hamstrings are tendons strong bands of tissue at the back of the thighs that attach the large thigh muscle to the bone. What causes hamstring injuries? How do I know if I've injured my hamstring? When to see your GP Most hamstring injuries can be cared for at home using the techniques outlined below.