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JarheadChiro
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The Injury
The term 'pulled muscle' comes from the description of how the injury takes place. Usually the muscle is forcibly stretched beyond its limits and the muscle tissue becomes torn. A tear in a muscle is referred to as a strain and depending on its severity it is classified as a first, second or third degree strain:
A first degree strain is damage to a few muscle fibres,
A second degree strain is damage to a more extensive number of muscle fibres,
A third degree strain is a complete rupture of the muscle itself.
The hamstring muscle group comprises three muscles - biceps femoris, semitendonosus and semimembranosus. The action of these muscles is to bend the knee and extend the hip.
Signs & Symptoms
With a grade one hamstring strain the signs may not be present until after the activity is over. There may be a sensation of cramp or tightness and a slight feeling of pain when the muscles are stretched or contracted.
With a grade two hamstring strain there is immediate pain which is more severe than the pain of a grade one injury. It is confirmed by pain on stretch and contraction of the muscle. A grade two hamstring strain is usually sore to touch.
A grade three hamstring strain is a catastrophic injury. There is an immediate burning or stabbing pain and the athlete is unable to walk without pain. The muscle is completely torn and there may be a large lump of muscle tissue above a depression where the tear is. After a few days with grade two and three injuries a large bruise will appear below the injury site caused by the bleeding within the tissues.
Treatment
The immediate treatment of any muscle injury consists of the RICE protocol - rest, ice, compression and elevation (never apply ice directly to the skin). This is aimed at reducing the bleeding and damage within the muscle tissue. Resting may be the common sense approach, but it is one that is often ignored by competitive athletes. This is unwise, since it does not take much to turn a grade one strain into a grade two, or a grade two strain into a grade three. As a general rule, grade one hamstring strains should be rested from sporting activity for about 3 weeks and grade two injuries for about 4 to 6 weeks. In the case of a complete rupture, the muscle will have to be repaired surgically and the rehabilitation afterwards will take about 3 months.
Regardless of the level of the injury the treatment in the first five days is the same. The hamstring should be rested in an elevated position with an ice pack applied for twenty minutes every two hours, if practical (never apply ice directly to the skin). A compression bandage should be applied to limit bleeding and swelling in the tissues. After the first five days have been spent resting, more active rehabilitation can be started.
Prevention
The following measures may have the effect of reducing the chances of sustaining a muscle strain.
Warm up prior to matches and training is thought to decrease muscle stretch injuries because the muscle is more extensible when the tissue temperature has been increased by one or two degrees. A good warm up should last at least 20 minutes - starting gently and finishing at full pace activity. Practising sport specific activities helps tune coordination and prepare mentally for competition.
Recovery after training sessions and matches can be enhanced by performing a cool down. This is thought to help muscles get rid of waste products. This is also the ideal time to do stretching exercises.
Maintaining good muscle strength and flexibility may help prevent muscle strains. Muscle strength allows a player to carry out match activities in a controlled manner and decreases the uncoordinated movements which can lead to injury. Tight muscles are associated with strains. Stretching is therefore practised to maintain muscle length and prevent injury.
Diet can have an affect on muscle injuries. If a player's diet is high in carbohydrate in the 48 hours before a match there will be a adequate supply of the energy that is necessary for muscle contractions. However, if the muscles become short of fuel, fatigue can set in during training or matches. This fatigue can predispose a player to injury. Carbohydrate and fluids can be replenished during training and matches by taking regular sips of a sports drink.
The term 'pulled muscle' comes from the description of how the injury takes place. Usually the muscle is forcibly stretched beyond its limits and the muscle tissue becomes torn. A tear in a muscle is referred to as a strain and depending on its severity it is classified as a first, second or third degree strain:
A first degree strain is damage to a few muscle fibres,
A second degree strain is damage to a more extensive number of muscle fibres,
A third degree strain is a complete rupture of the muscle itself.
The hamstring muscle group comprises three muscles - biceps femoris, semitendonosus and semimembranosus. The action of these muscles is to bend the knee and extend the hip.
Signs & Symptoms
With a grade one hamstring strain the signs may not be present until after the activity is over. There may be a sensation of cramp or tightness and a slight feeling of pain when the muscles are stretched or contracted.
With a grade two hamstring strain there is immediate pain which is more severe than the pain of a grade one injury. It is confirmed by pain on stretch and contraction of the muscle. A grade two hamstring strain is usually sore to touch.
A grade three hamstring strain is a catastrophic injury. There is an immediate burning or stabbing pain and the athlete is unable to walk without pain. The muscle is completely torn and there may be a large lump of muscle tissue above a depression where the tear is. After a few days with grade two and three injuries a large bruise will appear below the injury site caused by the bleeding within the tissues.
Treatment
The immediate treatment of any muscle injury consists of the RICE protocol - rest, ice, compression and elevation (never apply ice directly to the skin). This is aimed at reducing the bleeding and damage within the muscle tissue. Resting may be the common sense approach, but it is one that is often ignored by competitive athletes. This is unwise, since it does not take much to turn a grade one strain into a grade two, or a grade two strain into a grade three. As a general rule, grade one hamstring strains should be rested from sporting activity for about 3 weeks and grade two injuries for about 4 to 6 weeks. In the case of a complete rupture, the muscle will have to be repaired surgically and the rehabilitation afterwards will take about 3 months.
Regardless of the level of the injury the treatment in the first five days is the same. The hamstring should be rested in an elevated position with an ice pack applied for twenty minutes every two hours, if practical (never apply ice directly to the skin). A compression bandage should be applied to limit bleeding and swelling in the tissues. After the first five days have been spent resting, more active rehabilitation can be started.
Prevention
The following measures may have the effect of reducing the chances of sustaining a muscle strain.
Warm up prior to matches and training is thought to decrease muscle stretch injuries because the muscle is more extensible when the tissue temperature has been increased by one or two degrees. A good warm up should last at least 20 minutes - starting gently and finishing at full pace activity. Practising sport specific activities helps tune coordination and prepare mentally for competition.
Recovery after training sessions and matches can be enhanced by performing a cool down. This is thought to help muscles get rid of waste products. This is also the ideal time to do stretching exercises.
Maintaining good muscle strength and flexibility may help prevent muscle strains. Muscle strength allows a player to carry out match activities in a controlled manner and decreases the uncoordinated movements which can lead to injury. Tight muscles are associated with strains. Stretching is therefore practised to maintain muscle length and prevent injury.
Diet can have an affect on muscle injuries. If a player's diet is high in carbohydrate in the 48 hours before a match there will be a adequate supply of the energy that is necessary for muscle contractions. However, if the muscles become short of fuel, fatigue can set in during training or matches. This fatigue can predispose a player to injury. Carbohydrate and fluids can be replenished during training and matches by taking regular sips of a sports drink.
