Whether you’re back at the gym after a break or just noticed a new twinge or sudden pain, hamstring pain can hit like lightning and keep you from many activities. However, hamstring pain doesn’t always equate to a tear, sprain, or major injury. Sometimes, hamstring tightness alone can bring about discomfort.
Hamstrings are involved in so much of what we do, from extending your knee to bending at the hip; you’ll likely feel hamstring pain in almost every activity if you have a hamstring injury or general tight hamstrings. It is important to know the difference between these two causes of pain because it affects treatment, duration of recovery, and your limitations while you heal. Learn how to tell the difference between tight hamstrings and a hamstring injury, as well as how to stretch hamstrings, to bring both comfort and relief.
What is Hamstring Tightness?
When you think of tight hamstrings, you might not realize what’s happening. There are actually several causes of hamstring tightness, which is characterized by a generalized feeling of stiffness or, quite literally, tightness, when you go to move your muscles or even do everyday tasks, like walking, standing up, sitting down, and bending. Sometimes this sensation can be accompanied by muscle cramping. Hamstring injuries, such as a partial tear or complete rupture, can also cause this feeling, but they usually come with other, more severe signs and symptoms that we’ll cover in a bit.
Hamstring tightness can come from overuse or a really good workout that triggers “DOMS,” or delayed onset muscle soreness. People may not realize it, but they can also get hamstring soreness from sitting for long periods, and even posture can contribute to mild hamstring pain. Additionally, if you don’t know how to stretch hamstrings, you could end up stretching them in a way that exacerbates pain instead of relieving it.
The good news is that tight hamstrings will ease up as you warm up or move around, and hamstring stretches may provide relief. However, a hamstring injury will not improve right away and may take weeks to recover or require physician intervention. Hamstring tightness is a
What is a Hamstring Injury (Strain/Tear)?
If you’re experiencing hamstring pain, you might not know whether it’s an injury or simple tightness. Compared to tight hamstrings, a hamstring injury causes significantly more pain and feels quite different from generalized stiffness or tightness. A hamstring injury is sharp, often hits suddenly, and may be accompanied by a “pop” sound or sensation. It may also be accompanied by bruising and swelling.
Whereas hamstring tightness might initially feel like a charley horse but improves relatively quickly, a hamstring injury will not, and trying to use your leg with a hamstring injury often leads to further complications. A hamstring injury is also one that is likely non-weight-bearing, meaning you can’t walk on the affected leg. No amount of hamstring stretches will help this situation.
When an individual suffers from a hamstring injury, they have torn the muscle fibers or the tendon attachments, either completely or partially. In athletes, hamstring injuries often happen during sprinting or running and are common in both the NFL and rugby. Unfortunately, treatment is not as simple as implementing hamstring stretches, and the grade of the tear will determine the therapy needed.
Hamstring strains and grade 1 tears can often heal on their own with rest, bracing, ice, and anti-inflammatory medications, but those beyond that will likely require physical therapy and potentially surgery, especially if there is a complete rupture. A physician will make the determination based on the degree of injury.
What to Do Next
The first step in healing from tight hamstrings or a hamstring injury is to know what you’re dealing with, as the recovery plan will differ depending on the situation. Not all hamstring pain is created equal, and it’s important that you do not engage in any activity that will further stress an injury. For example, if you have a partial tear and attempt hamstring stretches, there is a possibility you could tear the hamstring further or injure it to the point of a complete tear.
If you’re certain you do not have a hamstring injury, you do have some options for how to stretch your hamstrings so that you get some relief. Focus on dynamic warm-ups, which means you’re not just holding a stretch; you’re moving it. Mobility exercises can also help ensure you’re moving your body in a healthy way that won’t cause problems later. Keep in mind that static stretches will likely cause more problems.
If you are concerned you have an injury, it’s best to consult an orthopedic specialist who can help direct you with an anticipated recovery timeline for your hamstring injury. They may advise you to see a physical therapist, or you may need specialized care if you’ve torn or ruptured ligaments connecting your hamstrings.
If you can’t walk and/or have significant bruising or swelling, you need to get to a doctor as soon as possible, as it indicates a tear or rupture. In these instances, your hamstring injury may require more than rest, ice, and anti-inflammatory meds in order to recover.
Know The Difference: Tight Hamstrings vs Hamstring Injury
If you’re experiencing hamstring pain and you’re not sure if it’s simple stiffness or it’s more serious, there’s no harm in seeing an orthopedic specialist to determine what’s going on. It’s always better to err on the side of caution and seek treatment early because further use could aggravate injuries or make them worse. Keep in mind, general stiffness should improve with movement over a few days, but injuries will take longer to heal and will worsen if stressed.
Contact Jacksonville Orthopaedic Institute today to schedule a consultation about your hamstring pain. They can teach you how to stretch your hamstrings if you have hamstring tightness, or provide you with treatment options if you have a hamstring injury.