A pulled hamstring is a common injury affecting the muscles at the back of the thigh, often occurring during sudden movements, such as sprinting, or from overstretching. This guide focuses on home taping for mild to moderate strains. These muscles, the biceps femoris, semitendinosus, and semimembranosus, are essential for bending the knee and extending the hip. When these muscles are stretched or overloaded beyond their capacity, the muscle fibers can tear, leading to a “pulled” or strained hamstring.
Common symptoms of a pulled hamstring include sudden, sharp pain in the back of the thigh, which may be accompanied by a “popping” sensation. Tenderness, swelling, and sometimes bruising can develop within a few hours following the injury. Depending on the severity, individuals might also experience muscle spasms, stiffness, weakness, or difficulty walking or bearing weight on the affected leg.
Why Tape a Pulled Hamstring
Taping a pulled hamstring provides external support to the injured muscles. This support reduces excessive muscle movement during daily activities, preventing further aggravation. It also alleviates discomfort and pain by stabilizing the affected area.
Tape offers external stability, aiding recovery and potentially improving muscle function. Kinesiology tape, in particular, is thought to enhance circulation and reduce swelling, contributing to faster healing. It serves as a supportive measure alongside other recovery strategies.
Preparing for Taping
Consider the type of tape and prepare the skin. Two main types are athletic tape and kinesiology tape. Athletic tape is rigid and non-stretchy, primarily used to restrict movement and provide strong compression for short durations. Kinesiology tape is flexible, mimicking skin elasticity, allowing full range of motion while providing support and potentially reducing pain and inflammation. For a pulled hamstring, kinesiology tape is preferred for its support without restricting movement.
Skin preparation is important for effective tape adhesion and to prevent irritation. The skin should be clean, dry, and free of any oils, lotions, or excessive hair. Rubbing alcohol can remove residues and improve tape adherence. Check for skin irritations, open wounds, or severe bruising, as these conditions make taping unsuitable. Taping is generally appropriate for mild to moderate hamstring strains (Grade 1 or 2), while severe injuries (Grade 3) require immediate medical evaluation.
Step-by-Step Taping Technique
To tape a pulled hamstring with kinesiology tape, prepare three strips long enough to span from just below the buttocks to just above the knee crease. Rounding the corners helps prevent premature peeling. Position the leg with the knee slightly bent to gently stretch the hamstrings.
For the first strip, anchor one end without tension directly above the ischial tuberosity, the bony prominence at the bottom of the pelvis where hamstrings originate. With the anchor secured, apply the tape along the outer hamstring (biceps femoris) down towards the back of the knee, applying 25-50% stretch to the middle. Ensure the last few inches of the tape are applied with no tension as it approaches the knee.
Repeat for the second strip, anchoring it at the same point and applying it down the middle of the hamstring. For the third strip, anchor it at the ischial tuberosity and apply it along the inner hamstring (semitendinosus/semimembranosus) down to the knee. After all strips are applied, gently rub the tape to activate the adhesive through friction and body heat, ensuring firm adherence. This multi-strip application provides comprehensive support across the hamstring group.
Important Taping Considerations
Kinesiology tape can typically be worn for 2 to 5 days after application. It is water-resistant, allowing for showering, but should be patted dry gently afterward. Monitor the skin for signs of irritation, such as itching, redness, or increased pain. If discomfort, numbness, or increased pain occurs, remove the tape immediately.
To remove the tape, peel it off slowly in the direction of hair growth to minimize skin irritation. Taping is a supportive measure, not a substitute for professional medical care. If pain worsens, severe bruising develops, there is an inability to bear weight on the leg, or symptoms do not improve, it is important to seek medical attention. A healthcare provider can assess the injury and recommend a recovery plan, which may include physical therapy.