- Rest. Stop any physical activity that causes pain.
- Ice. Put ice on your hamstring for about 20 minutes, 2 to 3 times a day.
- Compression. A compression bandage or wrap can reduce swelling and ease pain.
When should I start rehabbing my hamstring?
Returning to strenuous exercise too quickly could make your injury worse, but avoiding exercise for too long can cause your hamstring muscles to shrink and scar tissue to form around the tear. To avoid this, you should start doing gentle hamstring stretches after a few days, when the pain has started to subside.
Are squats good for hamstring recovery?
With a grade 1 or milder grade 2 hamstring injury, light hinging will be possible within days or a week or so after the initial injury. Squatting can cause problems, so tentatively feel this task out. Sometimes an isometric wall hold squat is a great transition to full range of motion squats in a few days or weeks.
Is walking good for pulled hamstring?
To treat a hamstring strain, follow these tips: Use the RICE formula as soon as possible after the injury: Rest. Limit the amount of walking you do, and try to avoid putting weight on your leg if your doctor recommends this.