The hamstrings include three muscles in the rear of the thigh. This muscle group is large, covering from the pelvic area up to the base of the knee in the lower leg. Injuries to the hamstrings are quite common among athletes, especially strains and pulls due to overworking the tight hamstrings.
Treat tight hamstrings causing piercing pain or generalized soreness in the upper leg at home. In case the hamstring does not improve with self-care measures at home, schedule an appointment with a doctor as soon as possible.
Common measures to manage sore tight hamstrings
RICE method
The RICE method (rest, ice, compression, elevation) is the standard course of care if an individual sustained a sore tight hamstring. Apply an ice pack over the hamstring for 20 minutes at a time daily to reduce some of the pain and the swelling.
Compression is provided by applying an elastic bandage while elevation also helps minimize the swelling. The individual should take a break from his/her daily activities especially those that strain the hamstrings. Not being able to rest will only worsen the injury. Depending on the response of the body, you might only need to use the RICE method for a few days, but severe cases will require more time to fully heal.
Application of heat
Apply moist heat on the tight hamstring as long as it does not contribute to the pain. Apply a heat pack with the temperature of 160 degrees F to provide the hamstring with more flexibility.
The moist heat should be used carefully in 20-minute sessions to avoid burns. It can also be used together with dynamic stretching of the thigh muscles in order to prevent strains as well as relieve some of the pain that originates from habitual tightness. In addition, a massage is also beneficial right after using moist heat.
Proper stretching
Stretch the tight hamstring to effectively loosen up the muscles. This helps relieve some of the pain linked with the condition. The individual should only stretch within his/her limits. In case the stretch is painful, he/she should not push further, but only go as far as possible without any pain.
Considerations to bear in mind
The tight hamstrings might not stem from lack of stretching, but many consider this as the main cause. Some individuals are genetically predisposed to have tight thigh muscles that can produce pain if he/she does not spend some time stretching before a workout.
Another possible cause for sore tight hamstring is the effect of a back injury. Individuals who suffer from low back pain due to a herniated disc often end up with muscle stiffness in the back as well as nerve pain that spreads down the leg or sciatica. Take note that both back stiffness and sciatica can cause the individual to tighten up the hamstring muscles involuntarily.
FACT CHECK
https://en.wikipedia.org/wiki/Hamstring