Injuries: Muscle Sprains

A muscle sprain is an injury in which the muscle becomes torn. Also known as "pulls", they are common and occur mostly during exercise and athletic competition.

Sprains can be serious. But most of the time they're not. Still - like any injury, you have to take steps to heal it, and be aware of how hurt you are.

The basic rule with sprains: It's of the utmost importance that you start treatment within 48 hours after the injury. No matter how minor.

In the case of a pulled hamstring - there are three hamstring muscles. Semimembranosus, semitendinosus, and Biceps femoris (see above photo). Depending on the severity of the pull, one or more may experience a strain / tear.

Hamstring strains are graded by severity:

Grade 1: Reduced flexibility (tightness) in rear thigh. Some discomfort. Minor swelling. Mobility really isn't affected too much.

Grade 2: Noticeable limp or gait problem. May experience pain during exercise. Knee flexion (bending the knee) causes pain. Likewise, extending the knee (locking the joint) may cause pain too.

Grade 3: Severe pain and swelling. Especially during exercise. Assistance with movement is needed (crutches, frequent rests, etc).

Most strains are grade 1. If you've suffered a grade 1 strain you can usually take steps to heal it on your own without medical assistance:

R.I.C.E: Rest, Ice, Compresson, Elevation. Take a cold compress and hold it against the torn muscle. 15 minutes, 3 - 5 times a day for the first few days.

Compress: Light bandaging around the area will control intramuscular bleeding, and reduce swelling.

Stretching and Strength: Light stretching and lifting light weights is a good idea. If you're currently running or training for an event, it would be wise to slow down and reduce your training for at least 2 weeks. You can still run, bike, etc - but at a lower volume and intensity. Gradually build yourself back up over time.

The same applies to strength training - take it easy, don't overdo it. Take a step back, reduce volume and intensity. Spend extra time before and after stretching.

Basically, it's ultimately dependent on the severity of the muscle pull. If you find yourself in a grade 2 or grade 3 situation - definitely see a physical therapist who specializes in sports rehabilitation. Or a athletic trainer who has experience with rehab.