Hamstring strain/pull: Should I ice, add heat, both, or...?

Triathlon Forum
1

I’ve got a mild hamstring pull/strain from running this past weekend and I’ve never really known the best remedy for this (in addition to rest). I started by icing it, then I switched to heat. This morning I’m alternating ice and heat. What is the best method? It’s not swollen but is a little tender when bending over. I’m guessing that I should not stretch it? Any tips are very much appreciated. Thank you.

2

I’ve got a mild hamstring pull/strain from running this past weekend and I’ve never really known the best remedy for this (in addition to rest). I started by icing it, then I switched to heat. This morning I’m alternating ice and heat. What is the best method? It’s not swollen but is a little tender when bending over. I’m guessing that I should not stretch it? Any tips are very much appreciated. Thank you.
Very very light stretching (Stop at the point of any discomfort) can be used. The most common method is the RICE protocol. Compression of the wrap should be just enough to support the muscle, not as tight as it would be if you’re protecting a joint. Ice is recommended (20 minutes every couple hours) for the first 48 hours after injury, then ice and heat alternating after that. Scale back your training intensity for a while as well, then build it back up.

John

3

Thanks for the tips.

4

I was absolutely amazed how much alternating heat speeds healing after the first 48 hours.

48 hours, ice to keep the swelling down.

Alternating ice/heat expands and contracts (without you stretching or straining it again)

5

I was absolutely amazed how much alternating heat speeds healing after the first 48 hours.

48 hours, ice to keep the swelling down.

Alternating ice/heat expands and contracts (without you stretching or straining it again)
Yep. The alternating ice and heat helps to promote the blood flow, which in turns helps flush out waste products, etc.

John

6

When alternating ice and heat, how quickly do you switch between the two? Do you apply heat immediately after icing, or do you wait for half an hour, an hour, a few hours? Thanks again.