For runners, a hamstring injury can be debilitating. Get back in the race with these home remedies.
1. Oranges and carrots. What you eat matters. According to Organic Facts, vitamins A and C are among the most important vitamins for healing muscle fibers and reducing inflammation.
2. Wall stretch. Maintaining flexibility is a surefire way to heal a sore muscle. Organic Facts recommends gentle stretching at least twice a day for fast recovery. Begin by lying on the ground against a wall. Slowly move the injured leg up the wall so the body forms an “L” shape. You should notice increased flexibility each successive time you stretch.
3. Standing knee flexion. This exercise is performed standing, as indicated by its name. Stand on one leg and slowly bend the other, moving the foot towards the buttocks. Sports Injury Clinic recommends 3 sets of 10 once a day for hamstring rehabilitation.
4. Onion. The sulfur in onion is anti-inflammatory and anti-oxidant. This makes onion excellent for increasing blood circulation, reducing pain-causing toxins, and relaxing muscles. Stack recommends rubbing sliced raw onion over the strained muscle.
5. Ginger. This tasty spice is a natural anti-inflammatory akin to aspirin. To treat a hamstring injury, mix 1 teaspoon ginger powder in 1 teaspoon olive oil. Massage the home remedy into the muscle to decrease swelling and tenderness. Stack recommends doing this 4 or 5 times daily for best benefits.
6. Bridge exercise. Sports Injury Clinic recommends doing bridge exercises to re-build injured muscle. Begin by lying on your back with your knees bent. Push your hips upward and hold for a moment before lowering your buttocks. For best results, perform 3 sets of 8 exercises.
7. Pineapple. You may be surprised that pineapple can be an effective home remedy for treating hamstring injuries. But according to Stack, pineapple contains an enzyme called bromelain that when ingested, soothes sore, injured muscles and reduces inflammation.
8. Foam Roller. If you regularly suffer from muscle aches, investing in a foam roller might be a good idea. In the video below, Dr. Pirritano leads a quick demonstration on how a foam roller can be used to ease muscle pains in the calf, hamstrings and quadriceps.