deep massage
recovery steps

What can the athlete do?
It is vitally important that treatment for a pulled hamstring starts immediately following injury. The most important phase for treatment is the first 48 hours post-injury. In this time the athlete can carry out the following:

Use R.I.C.E. (Rest, Ice, Compress, Elevate) technique Use a compression bandage to minimise intra muscular bleeding Early mobilisation of the injured lower limb is vital for the correct rehabilitation of the muscle. This includes stretching and strengthening exercises throughout the pain free range. These can aid with decreasing the swelling in the area. In addition, exercise will ensure that any new material will be laid down in correct orientation thus reducing the risk of subsequent injuries.

What can a Sports Massage Therapist do?
Use sports massage techniques to speed up recovery - these are extremely important in the rehabilitation of the injury as massage:

Breaks down the new collagen network allowing for correct fibre realignment and minimising scar tissue Increase the blood flow to the injured area Improve circulation, skin condition, especially elasticity Mobilise muscles Reduce tension in the muscle fascia and reduce congestion.

Prevention of a pulled Hamstring:
One of the most important methods of preventing a pulled hamstring is to warm up correctly- this has been scientifically proven to reduce the risk of hamstring strain. This should consist of some light aerobic exercise. A specific strengthening program for the hamstring muscle group is vital in those athletes regularly undertaking sprinting and high velocity sports. It is extremely important to continue to strengthen all other muscles in the region of the thighs, pelvis and lower back to ensure correct muscle balance Stretching both before and after exercise Regular deep tissue sports massage can help prevent muscle strains by identifying tight knots and weak points in the muscle.