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  • The hamstring is the common term to refer to the group of three muscles that run down the upper back of the legs. Straining a hamstring can cause great pain, and rehabilitating a torn hamstring can be a long, involved process. Because of modern life's demands, giving the hamstring the rest it needs to heal quickly is almost impossible. However, a proper rehabilitation can raise the likelihood that a strain remains an annoying, one-time injury, not a chronic, disabling injury.

    Immediate Treatment

    After straining, tearing or otherwise injuring a hamstring, you should stop your exercise immediately and rest the injury. Apply ice and a compression bandage, or use a compression cold wrap if you have one. Keep the injury iced, rested and elevated as much as possible for about two days, and then go see a licensed sports therapist or a doctor who specializes in sports medicine. Most doctors recommend an ice-on, ice-off rotation--somewhere around 20 minutes with ice and 20 minutes without. The two-day waiting period will allow some, if not all, of the immediate swelling to go away, giving your doctor a better view of the area, which will allow the doctor to make a more accurate decision about your treatment. You must not move the injury more than absolutely necessary, and certainly don't try to continue exercising. Just because the pain has gone away does not mean your injury has healed.

    Rehabilitation

    Follow your doctor's instructions to the letter, even if, as is quite likely, the doctor prescribes a slow rehabilitation regimen that includes pain treatment, flexibility training and strengthening. Your doctor may also refer you to a physical therapist for extended treatment. Do not push yourself or try to rush through these treatments faster than you are instructed. Remember that there are multimillion-dollar sports teams that rely on advanced medical research to care for their athletes, and their research is likely the same research read by your doctors. They know what they are doing and what works. When you are stretching, do it slowly, gently, evenly and lightly. Do not try to overextend yourself, and do not "bounce" any parts when you stretch, especially your injured hamstring. Trying to do just a bit more to push your rehabilitation could in fact end up costing you weeks. With strength training, much like stretching, it is important not to lift any more than you feel comfortable with and certainly not any more than your doctor or therapist has instructed. The same holds true with the frequency of your workouts.

    Nutrition

    On a final note, it would be silly to presume that your body can recover from an injury properly without a healthy diet. Muscles rely on nutrients provided by a well-rounded diet to rebuild quickly and effectively. If you're exercising regularly, chances are you are also eating well. However, if this is not the case, then chances are you need to change your food intake. Consult with your doctor before making any drastic changes, but know that a diet of fast food and ice cream will only slow your rehabilitation time.

    Source:

    Thestretchinghandbook.com

    aidyourhamstring.com

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