As we venture out into 2022 but yet very much in the colder weather pulled muscles are more of an issue especially after relaxing over New Year.
Pain at the back of your thigh, especially sudden, can be a pulled hamstring muscle! It often start suddenly. This can be for example whilst running or starting to move quickly e.g. during a Squash or Badminton game. It is very common. Sudden pain like this at the back of your thigh can occur at any age.
If your thigh pain is not improving Physiotherapy can help. The first thing that a Physiotherapist will do is check that the pain at the back of your thigh is not coming from your back or for any other less common reason.
We each have 3 hamstrings. They are all at the back of our thigh. Two are on the inside of the back of our thigh and one on the outside of our thigh. Place your hand at the back of your knee as you start to bend your knee, and you will feel the powerful Hamstring tendons contract.
Hamstring problems are very common.
Often you can feel a sore spot to touch at the back of your thigh, either just behind your knee or in the middle of your thigh.
A pulled hamstring can go on for months or longer. Runners can feel pain at the back of their thigh soon after they start running.
A pulled muscle is generally a “partial tear” which after a few weeks heals with a new protective scar. Sometime this scar stretches out fine with normal everyday movement. However at other times the scar can be larger and when it contracts it restricts the movement of the hamstring muscle around it. This then can cause pain when we run, play sport or even walk.
Treatment
Stretching the hamstrings whilst they are also exposed to exercising (contracting) seem to be the best way forward.
If you lie on your back, bend your thigh up towards you I usually suggest hold your thigh at 90 degrees, then try and straighten your knee.
This is the first picture below
This is the basic hamstring stretch and is useful for everyone.
Recently the “L protocol” has emerged which basically involves both elements of stretching and contracting.
This protocol consists of 3 exercises –
the “Extender”, “the Diver” and “ the Glider”
Start this 3-5 days after injury and no pain should be provoked.
“The Extender”
Twice Daily up to 3 sets of 12
“The Diver“
Start very slowly at the beginning, bend your injured leg as you simultaneously extend your other leg.
Try to keep your back and hips horizontal.
Your affected side knee should be 20 degrees, whilst your back knee should be at 90 degrees
Alternate days 3 sets of 6 repetitions.
To discuss these or more advice, contact
Freddie Warden Physiotherapist
Ferry Good Health Clinic,
214 King Street, Broughty Ferry. Tel 07874 – 817659.
Or Active Health
302 Queen Street, Broughty Ferry. Tel 01382 779399