A hamstring injury or stress can be a painful and even debilitating injury, but there are a number of ways to treat this condition, including the use of stretching yoga , strengthening the muscle fibers in multiple ways, avoiding the pool exercises , applying ice and heat, resting, and support to the injured area.
A hamstring injury is defined as any injury, stress or damage to the muscle fibers of the hamstring muscles, which is a muscle group composed of the three major muscles located behind the knee. These three muscle fibers , the semitendinosus, semimembranosus and biceps femoris) act and link the knee to the hip joint, and are crucial to the activities of the trunk stretching, flexing the knee, and rotation of the leg. The main activities affected by hamstring include is running , jumping and moving the trunk in certain situations where the legs are fixed. Clearly, this is an important to perform any of the normal tasks, from climbing stairs and riding a bike to turn and balance muscle group.
Therefore, when an injury occurs in the hamstring, it is important to remedy the situation quickly, especially if you are an active person, an athlete, or someone who requires full use of its knees and hips on a daily basis. Hamstring injuries come in many shapes and forms, but usually are associated with a sprain or a torn muscle fibers in one or more of those large muscle groups.
If you want to recover quickly, it is necessary to allow the cells to regrow and repair themselves in the damaged muscle, or otherwise the injury does not heal . You may suffer a hamstring strain as an athlete fairly easily, but it affects ordinary people as well, to make abnormal activities, bending in an uncomfortable way , or experience an awkward fall or accident.
Symptoms of a hamstring strain may include a feeling of snapping or popping when the injury occurs first, accompanied by a tight, sharp feeling of pain. You may also be tenderness or bruising in the eyes of strain or sprain. When you try to walk, bend, or move the hamstrings, you may experience discomfort, pain or total inability to complete the task. In severe cases, where the pain is severe or swelling does not decrease after regular ice formation, it is important to consult a medical professional to ensure that no damage to the tissue or serious secondary injury. For most strains hamstring, however, home remedies and behavioral changes will do the trick. Now, let’s take a look at some of the best ways to quickly recover from a hamstring injury.
How quickly recover from a hamstring injury
Other: While this may be difficult for overly active and athletic people to accept, the best way to allow the muscle heals quickly is let stand . The cells need time to work their magic and rejuvenate the cells that have been damaged or broken. If they are constantly moving around the damaged muscle, this process will take much longer. Accept the fact that you may have to take a few days off work, or a few days out of the gym, and take care of your body to make sure it heals properly. This is the most passive, but also more effective in preventing hamstring injury worse.
Proper diet: Make sure your diet is rich in nutrients suitable that can accelerate the healing of muscles and fibers. Rich in proteins food are the first important recommendation because amino acids are the essential building blocks for all muscle fiber in our body. We need protein in our diet for our body to continue with its new growth and repair of our life cells. Vitamins A and C are also very important. Vitamin C plays a key role in collagen production, which accelerates the healing of muscle fibers. Vitamin A is a good addition in turn, due to its anti-inflammatory effects on the injured muscle, which can help the healing process as well.
Stretching Many injuries hamstring muscles can be caused because muscle is simply too “cold”, so that when excessive force was put on him, fiber was more likely to break. To increase flexibility hamstring throughout the recovery process begins routinely stretch at least twice a day. One of the best stretches Hamstring involves lying on the floor next to a wall, post or door, and then slowly moves the injured leg over the wall, making your body form an “L”. This is a great stretch to do in varying degrees of intensity, depending on how the healing process has progressed.
Ice and heat: As with any muscle injury, ice and alternating heat can be an effective way to quickly reduce swelling and inflammation, while also stimulate blood flow to accelerate the healing process. This alternative process is also good for pain relief. Immediately after the injury, it is best to stick mainly with ice, using a cold compress 3-5 times per day. In the second and third day of recovery, heat in the form of a pad, Jacuzzi or hot bath can be added to the pattern of recovery.
Support muscle When muscles are not in use, make sure they are supported, and not subject to any passive or unnecessary tension. Support the leg with pillows while laying down, and using crutches or a wheelchair if possible or convenient to do so. Any strain or additional use only weaken the muscle, particularly in the first 24 hours of recovery.
Strengthening: There are many different workouts recommended for recovery thigh injury, especially once the healing process is underway. You should avoid exercise in the first few days of the week, depending on the severity of the injury, but it is important to keep the muscles in good shape as it heals, to make sure you get full use of the muscle as soon as possible.
Yoga: For thousands of years, yoga has provided a soothing, low-impact form of exercise that is good for the body and mind. After an injury, there can not be two physical and psychological side effects, and while hamstring strains are not very serious, it can still be good to keep your head on straight. Yoga is known to lower anxiety and stress levels, improve the immune system and increase metabolism, all of which can help the healing process from injury!
One last word of warning: If you experience constant pain and severe swelling for more than 48 hours, which may be experiencing a more serious injury that requires medical attention. Use your best judgment, but note that these home remedies are mainly recommended for less severe injuries to this key muscle group.