| How to Make an Apple Pie Posted: 03 Jul 2020 01:00 AM PDT Apple pie is a classic that's welcome any time of the year. For a flaky crust that melts in your mouth, mix an all-butter crust and cut your favorite apples into wedges. Then, combine the apples with spices and brown sugar, roll out the dough, and lay it in the bottom of your pie plate. Spoon the spiced apples into the pie shell and lay the rest of the pastry dough over the fruit. To give your pie a beautiful golden crust, brush an egg wash across the pastry before baking it. [Edit]Ingredients [Edit]Pastry Dough - 1 2/3 cups (225 g) of all-purpose flour, plus more for rolling
- 1 tablespoon (15 g) of sugar
- 1 teaspoon (4 g) of kosher salt
- 1 cup (225 g) of unsalted butter, cold
- of cold water
[Edit]Apple Filling - 1 cup (225 g) of packed brown sugar
- 2 1/2 teaspoons (6.5 g) of ground cinnamon
- 3/4 teaspoon (3 g) of kosher salt
- 1/2 teaspoon (1 g) of ground ginger
- 1/4 teaspoon (0.5 g) of grated nutmeg
- 1/4 teaspoon (0.5 g) of ground cloves
- of tart apples
- 1/4 cup (25 g) of tapioca starch
[Edit]For the Egg Wash - 1 large egg
- 1 large egg yolk
- of heavy or whipping cream
- 1/8 teaspoon (0.5 g) of kosher salt
Makes 1 9-in (22 cm) pie [Edit]Making the Pastry Dough - Whisk the flour, sugar, and salt. Get out a medium bowl and put 1 2/3 cups (225 g) of all-purpose flour into it along with 1 tablespoon (15 g) of sugar and 1 teaspoon (4 g) of kosher salt. Whisk the dry ingredients for about 30 seconds so they're combined.[1]
- Avoid using whole-wheat or bread flour for the dough since these will make the pastry too dense and tough.
- Cut the butter into 1/2 in (1.3 cm) cubes and mix it into bowl. Cut 1 cup (225 g) of cold unsalted butter into cubes and put them in the bowl with the dry ingredients. Use your fingers to toss the butter and smash each cube until it's flat.[2]
- You don't need to cut or rub the butter into the dry ingredients since it will incorporate when you roll and fold the dough.
- Stir in of cold water to make a shaggy dough. Pour the cold water into the bowl and use your hands to mix the dough until it comes away from the sides of the bowl. The dough should be rough and shaggy instead of a smooth ball.[3]
- The dough should be cool or it will become sticky and difficult to handle. If you need to cool the dough, wrap in plastic wrap and chill it for a few minutes before you roll and fold it.
- Roll the dough into a 10 x 15 in (25 x 38 cm) rectangle. Sprinkle a large work surface with flour and scoop the dough onto it. Use a rolling pin to roll the dough into a large, roughly shaped rectangle.[4]
- It's important to have a well-floured surface or the dough will stick and make it difficult to handle.
- Fold the rectangle twice to make a small, thick rectangle. Bring the narrow ends of the rectangle towards the center like you're closing a book. Then fold them in half again so you're left with a thick block of folded dough.[5]
- Folding the dough will create flaky layers within the pastry.
- Divide the dough into 2 equal portions. Use a sharp knife or bench scraper to cut the dough into 2 portions. You'll roll out 1 portion for the bottom crust and 1 portion for the top crust.[6]
- Since you'll be rolling the dough into a circle, it doesn't matter what shape you cut the dough.
[Edit]Mixing the Apple Filling - Shake the brown sugar, salt, and spices in a sealable plastic bag. Get out a plastic bag and put 1 cup (225 g) of packed brown sugar into it. Add 2 1/2 teaspoons (6.5 g) of ground cinnamon, 3/4 teaspoon (3 g) of kosher salt, 1/2 teaspoon (1 g) of ground ginger, 1/4 teaspoon (0.5 g) of grated nutmeg, and 1/4 teaspoon (0.5 g) of ground cloves. Seal the bag shut and shake it to mix the ingredients together.[7]
- If you're short on time, substitute 3 1/2 teaspoons (8.5 g) of your favorite apple pie spice for the individual spices.
- Peel, core, and cut the apples into 1/2 in (1.3 cm) slices. Rinse of apples and peel them. Then remove the cores and set the apples on a cutting board. Cut each apple into equal sized wedges that are about 1/2 in (1.3 cm) wide.[8]
- Use your favorite type of apple such as Granny Smith, Golden Delicious, Northern Spy, Jonagold, or Pink Lady.
- You should have about 11 heaping cups (1.9 kg)of cut apples.
- Add the apples to the bag and shake them. Open the bag with the spices and brown sugar. Put the apple wedges in the bag and squeeze out as much as as you can before you seal the bag shut. Shake the bag well so the apples are coated with the brown sugar spice mixture.
- Mixing the apples in the bag will prevent them from browning since they're not exposed to air.
- Let the apples rest in the bag at room temperature for 3 hours. The sugar and spices will draw moisture out of the apples as they sit. Turn the bag every once in a while to coat the apples in the syrup that will develop.
- If you want to prepare the apples in advance, refrigerate the apples as they macerate for up to 8 hours.
- Add the tapioca starch and shake the bag. Open the bag with the apple filling and add 1/4 cup (25 g) of tapioca starch. Seal the bag and shake it well so the tapioca starch mixes with the juice. The tapioca starch will thicken the filling as the pie cooks.[9]
- If you don't have tapioca starch, substitute cornstarch (also called corn flour) or instant clearjel.
[Edit]Assembling the Pie - Roll half of the dough into a 14 in (35.5 cm) circle and lay it in a pie dish. Sprinkle your work surface with a little flour and place half of the dough on it. Use a rolling pin to roll the dough into a large, thin circle that's 14 in (35.5 cm) in diameter.[10]
- Turn the dough frequently as you roll to prevent it from sticking to your work surface. You may need to sprinkle more flour if the dough becomes sticky.
- Lay the pastry in a 9 in (22 cm) pie plate and trim the edges of the dough. Press the dough down so it fits into the corners and sides of the pan. The dough will extend up and over the sides of the pie plate. Take a sharp paring knife and cut the edge of the dough so it hangs over by 1 in (2.5 cm).[11]
- Discard the scraps or roll them thinly (about 1/4 in or 6 mm) thick and dust them with cinnamon and sugar. Bake them at until they crisp up and become golden brown.
- Roll the remaining half of the dough into a 14 in (35.5 cm) circle. Sprinkle your work surface with a little more flour and roll out the remaining half of dough into another large circle. Lay a sheet of parchment paper on a baking sheet and lay the pastry circle on it.[12]
- Avoid trimming the circle for the top of the pie before you assemble the pie.
- Cover and chill the pastry for 2 hours. Cover the pastry in the pie plate with plastic wrap and cover the pastry on the baking sheet with plastic wrap. Transfer them to the refrigerator and chill them for 2 hours so the gluten in the dough relaxes.[13]
- If you're in a rush and can't chill the dough, you can skip the resting time. Keep in mind that the pastry may not be as tender though.
- To make the pastry ahead of time, roll and chill it for up to 8 hours.
- Spread the apple filling into the pastry-lined shell. Remove the pastry dough from the refrigerator and remove the plastic wrap. Open the bag with the apple filling and pour it into the pastry in the pie pan. Use your hands or a spoon to arrange the apples so they're evenly distributed and mound a little in the center.[14]
- Remember to pour the accumulated spiced liquid into the shell too since this will thicken the filling.
- Lay the top pie crust over the filling and seal the edges. Remove the baking sheet with the circle of pie dough and take off the plastic wrap. Place the circle over the apple filling and then pinch the top crust to the bottom crust. Then take a sharp knife and trim the edge to 3/4 in (19 mm) thick. Fold the sealed edge under itself loosely crimp the edges.[15]
- If you prefer, press the tines of a fork around the edges to create a hatched look.
[Edit]Baking the Apple Pie - Preheat the oven to and chill the pie for 30 minutes. Turn on the oven and chill the pie while the oven is heating up. Refrigerate the pie until the pastry is firm and cold.[16]
- You can refrigerate the assembled pie for up to 1 hour.
- Beat the egg, yolk, cream, and salt to make the egg wash. Crack 1 egg into a small bowl and add 1 egg yolk, of heavy or whipping cream, and 1/8 teaspoon (0.5 g) of kosher salt. Whisk the mixture until it's completely combined and pale yellow.[17]
- The egg wash will make the pie a rich, golden brown as it bakes.
- Brush the egg wash over the top of the pie and cut 6 vents in the pastry. Remove the chilled pie from the refrigerator. Dip a pastry brush in the egg wash and brush it evenly over the top of the pie. Then use a sharp knife to cut 6 vents across the top of the pie.[18]
- Each vent should be about 3 in (7.5 cm) long so steam can escape from the filling as the pie bakes.
- Set the pie on a baking sheet and bake it for 75 minutes. Lay a sheet of parchment paper on a baking sheet and set the pie on it. Put the pie on the baking sheet into the preheated oven and bake it until the apples are soft and the pastry is golden brown.[19]
- The baking sheet will catch any drips if the filling bubbles up and over the pie as it's baking.
- Cool the pie for at least 1 hour before you serve it. Take the pie out of the oven and let it rest at room temperature so the filling sets up. Then slice the pie and serve it with whipped cream or ice cream.[20]
- To store leftover apple pie, cover it with aluminum foil and keep it at room temperature for up to 3 days. You can also refrigerate it for up to 4 to 5 days.
- For an easier way to make the pie, substitute store-bought pie dough for the homemade pastry. Just lay the pre-rolled pie dough into your pan and proceed with the recipe.
- If you'd like a unique look, top the pie with a lattice-work crust or crumb topping.
[Edit]Things You'll Need - Measuring cups and spoons
- Bowl
- Plastic bag
- Whisk
- Sealable plastic bag
- Baking sheet
- Parchment paper
- Paring knife
- Knife and cutting board
- 9 in (22 cm) pie plate
- Rolling pin
- Pastry brush
- Pie server
[Edit]Related wikiHows [Edit]References [Edit]Quick Summary |
| How to Freeze Melted Chocolate Posted: 02 Jul 2020 05:00 PM PDT You put in the work, melted down a block of chocolate, and made something delicious. If you have a lot left after rewarding yourself with a sample, you can save it for your next recipe. Melted chocolate is pretty easy to freeze, but it's best when it's done gradually. Chocolate candy can also be frozen to preserve it for longer. When you're ready to enjoy the chocolate, just take it out of the freezer to defrost. You can then melt chocolate again or enjoy frozen candy for a sweet treat. [Edit]Storing Baking Chocolate - Cover a baking sheet with parchment paper. First, select a baking sheet that is large enough to hold all of the chocolate you're freezing. If you have a lot, plan on dividing the chocolate up between a few different sheets. Then, lay a piece of parchment paper down, spreading it out so it's flat against the sheet. Cover the entire sheet so the chocolate can't stick to it.[1]
- The chocolate freezes faster when it's spread out into several thin layers rather than poured into a single, deep pan.
- If the chocolate comes into contact with the baking sheet, it will be tough to remove later.
- Pour the chocolate onto the baking sheet. Hold the bowl above the center of the baking sheet, then tip it over. You don't have to move it at all, since the chocolate will spread out on its own. Keep it about thick so it solidifies at a quick, consistent rate.[2]
- Try to avoid letting the chocolate touch the sides of the baking sheet. It could get stuck and become difficult to remove without snapping it into a bunch of tiny chocolate shards.
- If you're unable to get the chocolate out of the bowl, try setting it in a little bit of hot water or placing it on a heating pad. When the chocolate softens, scrape it out with a spatula.[3]
- Put the chocolate into the refrigerator for about 20 minutes to cool gradually. Place the baking sheet on one of the shelves in your refrigerator. Check back on it about every 10 minutes. It won't take too long to solidify, and, once it has set, you can begin freezing it. Make sure it's solid all the way through before taking it out.[4]
- If you're planning on storing chocolate long-term, it has to be cooled first before it can be frozen. Doing it gradually helps preserve its original taste and texture better.
- You may see some white spots form on the chocolate. It's called chocolate bloom and happens when fat and sugar separate. It's normal and goes away when you melt the chocolate again.
- Try to avoid leaving the chocolate in the refrigerator too long. It tends to absorb odors and its flavor can start to dull.
- Cut the hardened chocolate up into small pieces for storage. You can leave the chocolate on the parchment paper. Use a sharp chef's knife to chop it up into pieces long or smaller. When you need to use the chocolate next, you can grab what you want instead of waiting for all of it to defrost.[5]
- If you only have a little bit of chocolate to freeze, you could place it directly into a freezer bag. It will be brittle, so you could snap it by hand to break it down further.
- Move the chocolate into a resealable, freezer-safe container. For instance, stuff it into a plastic freezer bag labeled with today's date. Place the chocolate at the bottom of the bag, then press down on the empty portion to push as much air out as you can.[6]
- Make sure the container is sealed so that moisture doesn't get into it. Moisture causes spots to form on the chocolate.
- If you have a vacuum sealer, use it to keep chocolate fresh for longer. When you put chocolate in a vacuum bag and pass it through the sealer, it sucks all the air out.
- Store the chocolate in the freezer for up to 2 years. Keep it in a spot where the bag or container won't be damaged. As long as it stays sealed, it will stay fresh for a while. To get the best possible quality out of it, use it as soon as you can. When you're ready to use it, move it into the refrigerator to defrost.[7]
- You may see some white spots form on the chocolate, but it's still safe to eat. If you melt it and stir it, the crystalized cocoa fat and sugar gets mixed back together.
- Although chocolate lasts for a while, it's best when it's fresh. Anything in your freezer long-term eventually loses its flavor.
[Edit]Preserving Melting Candy - Keep the chocolate in its original packaging, if possible. Taking it out of the packaging leaves you with a mess that is difficult to wrestle into a freezer-safe container. You can save yourself a lot of the hassle by just tossing the packaged chocolate into a freezer bag. Wrapped bars, bags of chocolate chips, and even boxes of chocolate candy all fit into large freezer bags.[8]
- If you don't have a freezer-safe container big enough to hold the entire package, then scrape the chocolate onto a baking sheet lined with parchment paper and stick it in the refrigerator until it solidifies.
- Freezing is really useful if you live in a warm climate or know that your kitchen never cools down. Otherwise, it will be fine in a dark cupboard or even in the refrigerator.
- Secure the chocolate in a freezer bag or another protective container. Stuff the chocolate down toward the bottom of the bag, then press the empty part flat to push out air. Seal the bag and label it with today's date. If the chocolate is already covered in plastic, you could wrap it up tightly in plastic wrap instead.[9]
- No matter what kind of storage container you use, make sure it's well-sealed. Chocolate absorbs other scents. Refrigerators and freezers have many odors that could change how the chocolate tastes.
- Store the chocolate in a refrigerator for up to 24 hours to cool gradually. Leave it in the refrigerator long enough to harden. Make sure the entire piece of chocolate feels consistently solid. It may be a little brittle, so handle it with caution.[10]
- If you move the chocolate into the freezer too quickly, it "sweats." It's not quite as gross as it sounds, but it means that moisture has settled on the chocolate. It causes the chocolate to be sticky.
- Move the chocolate into the freezer to store it long-term. Find a safe spot where the chocolate won't be exposed to moisture. If you covered it in plastic, for instance, make sure it stays sealed. Keep it away from anything with sharp corners that could poke through the wrap.[11]
- Freeze the chocolate for up to 2 years. It stays fresh for a while, but it also depends on what kind of chocolate you're storing. In general, high-end chocolate doesn't last as long as candy bars and baking chocolate. Homemade, handmade, and gourmet chocolate is best when enjoyed within 6 months.[12]
- Chocolate doesn't really go bad, but it loses its flavor after a while. It also tends to lose its texture once it's frozen, so it might not taste exactly the same as it did before.
- If you see white spots on the chocolate, it isn't from mold. It's from fat and sugar rising to the top. Your chocolate will still be safe to eat.
[Edit]Thawing Frozen Chocolate - Place frozen chocolate ahead of time to defrost gradually. Keep it in the same container you used to store it in the freezer. Be sure to plan ahead so you are able to give it enough time to thaw out. If you are able to let it warm up slowly, it will look and taste better.[13]
- If you leave frozen chocolate out at room temperature, it will sweat. The extra moisture changes its shape and texture so it doesn't taste quite as good as it should.
- Wait up to 24 hours for the chocolate to thaw out. The more time you're able to spare, the better. In general, chocolate won't require an entire day to thaw. If you're planning on using the chocolate sooner rather than later, check it on occasion. If it's solid all over but not frozen, then you can eat it or cook with it right away.[14]
- Most chocolate thaws out within 4 to 12 hours, but it depends on how big the piece is. A small candy bar or bag of chocolate chips won't take too long, but a big container of baking chocolate might take closer to 24 hours.
- Defrosted chocolate is usually good for melting and baking but not dipping. Freezing causes it to crystallize and not stick very well to other food.
- Freeze leftover chocolate again by storing it in a sealed container. Chocolate can be thawed out and refrozen multiple times. It won't change very much in most cases. Just put it back into a resealable freezer bag or container. When you're ready to use it next time, put it in your refrigerator to thaw again.[15]
- Refrozen chocolate still lasts for up to 2 years. Keep in mind that the chocolate may change a little each time you heat or cool it, so try to only defrost what you need.
- Any chocolate that has a filling in the center, like truffles, shouldn't be frozen. Refrigerate them instead to preserve their flavor.[16]
- Purer types of chocolate hold up better when frozen. For instance, dark chocolate freezes better than milk or white chocolate since it has less fat and sugar in it.[17]
- Some people like the taste of chocolate after it has been chilled. Dark chocolate, for example, can taste less bitter than normal.[18]
- The sugars in chocolate crystalize when frozen, and that can cause it to act differently when you use it in a recipe. To avoid this, frozen chocolate is best when eaten as is or melted.[19]
[Edit]Warnings - Freezing chocolate can slightly change the way it looks and tastes. To limit white spots from forming, warm and cool chocolate slowly and keep it sealed when freezing it.[20]
[Edit]Things You'll Need [Edit]Storing Baking Chocolate - Baking sheet
- Parchment paper
- Spatula
- Freezer-safe container
- Freezer
- Refrigerator
- Stove, microwave, or heating pad (optional)
[Edit]Preserving Melting Candy - Freezer-safe container
- Freezer
- Refrigerator
- Baking sheet (optional)
- Parchment paper (optional)
- Spatula (optional)
[Edit]Thawing Frozen Chocolate [Edit]References |
| How to Tie a Double Ring Belt Posted: 02 Jul 2020 09:00 AM PDT Double ring belts are a type of belt, usually made out of a more casual material like canvas, that are fastened using a set of 2 metal rings in place of a belt buckle. If you've never worn a double ring belt before, it's easy to get confused when you're trying to tighten the belt for the first time. However, once you get the technique down for threading the end of the belt through both rings correctly, it's just as easy as fastening any other belt. Double ring belts are a great addition to any casual summer outfit or a practical everyday belt when you want a highly adjustable fit. [Edit]Fastening a Double Ring Belt - Thread the belt through the belt loops on your pants. Stand up straight with a pair of pants on, buttoned and zipped up. Put the end of the double ring belt through the front loop on your left side, then pull it through all the other loops until it is wrapped all the way around your waist.[1]
- This applies to any kind of double ring belt. It doesn't matter if the rings are D-shaped, O-shaped, or square.
- You could put the belt through the loops in the other direction, starting with the loop on your right side, if you want. However, starting on the left is the typical way belts are worn.
- Adjust the belt so the 2 rings are centered below your belly button. Pull on the end of the belt or the rings themselves to reposition the rings. Make sure they are on top of the top button at the front of your pants.[2]
- The rings go in the same place that a standard belt buckle would go.
- Put the end of the belt through both rings. Hold the rings in your left hand and use your right hand to slide the tip of the belt through the rings, going towards your left. Pull the belt all the way through.[3]
- The belt will still be loose at this point as you have not created any tension yet.
- Loop the belt back over itself on top of the first ring and under the second ring. Pull the end of the belt back towards your right, going over the top of the first ring. Slide the tip of the belt under the second ring and pull the end all the way through until the rings are flat against the front of your waist. Keep pulling the end of the belt until it feels comfortably tight around your waist.[4]
- You might have to re-center the rings as you tighten the belt by sliding them to the left or right on your waist.
[Edit]Securing the Loose End in Different Ways - Secure the end of the belt in the nearest belt loop for a classic look. Slide the tip of the loose end of the belt through the first belt loop on your right-hand side. Pull the slack all the way through so the belt rests flat on top of itself.[5]
- Double ring belts don't usually have their own "keeper loop," or loop to secure the end of the belt with, as regular belts do, so you have to secure the end in a different way.
- Pin the loose end of the belt with a bobby pin if it is too short to reach a loop. Hold the end of the belt straight and flat against your waist. Slide a bobby pin over the loose end and the section of belt directly underneath it to clip it in place.[6]
- If you don't have a bobby pin, you could use a hair tie instead. Just slide the hair tie over the belt before you put it on, then put the loose end of the belt through the hair tie to hold it in place.
- Pull the end of the belt behind itself and straight down for a casual look. Slide the tip of the loose end of the belt behind the section of belt just to the right of the rings, between the belt and the waist of your pants. Pull the tip straight down so the loose end of the belt rests flat against the front of your thigh.[7]
- This is a good way to give the belt a relaxed care-free look while still securing the loose end in place so it doesn't flap around. For example, you could dress down a pair of khakis and a button-up shirt by wearing a double ring belt this way.
- Tuck the belt under itself and pull it straight for a braided look. Pass the tip of the loose end of the belt over the first belt loop on your right hand side, then slip the tip between the belt and the waist of your pants, from the top edge of the belt downwards. Pull the tip out from the bottom edge of the belt, then pull it straight to your right so the loose end of the belt is twisted around the section of belt on your hip.[8]
- This is a good casual way to style a double ring belt with a little flair. You could wear a canvas double ring belt this way with a pair of khaki shorts and a striped T-shirt to get a classic summery boat wear look, for example.
- Stick the end of the belt down with double-sided tape if it is too long or short. Put a strip of double-stick tape on the back side of the belt's loose end. Press it firmly against the section of belt directly underneath it to stick it in place.[9]
- This method could be a good option if your belt is either too short for the end to reach your first belt loop or if it is too long and the end still dangles after you put it through your belt loop.
- When you want to loosen a double ring belt, just hook your fingers under both of the rings and pull them away from your waist.
[Edit]Things You'll Need [Edit]References |
| How to Treat a Strained Hamstring Posted: 02 Jul 2020 01:00 AM PDT Straining your hamstring can occur during all kinds of physical activities, and it can be a painful nuisance that can get worse if you don't treat the injury properly. Luckily, as long as you follow some basic guidelines to care for your hamstring after the strain occurs, you can reduce the initial pain and swelling in just a few days. After that, you can start gentle stretching and strengthening exercises throughout the following weeks to rehabilitate the muscle. Depending on the severity of the strain, you might be able to get back to your regular levels of physical activities in as little as a month. Always consult your doctor for professional medical advice and follow all their recommendations. [Edit]Working with Your Doctor - Visit your doctor to get your injury examined. There are many different types of hamstring strains, so it's important to get your injury looked at by a doctor to evaluate the seriousness and get treatment recommendations. If you have severe pain or if your pain hasn't improved after 3–5 days of rest, schedule an appointment with your doctor. Have someone drive you to your appointment.[1]
- Your doctor will do a preliminary physical examination that can include things like palpating and pressing your leg to determine where the injury is and how severe it is.
- If your doctor deems it necessary, they might also do some x-ray imaging to diagnose more serious strains. This is usually only done for very severe tears where the injured tendon may have torn away a small piece of bone since soft tissue injuries won't show up on an x-ray.
- Ask your doctor if professional physical therapy is necessary. Ask your doctor if they think you would benefit from seeing a physical therapist or whether stretching and exercising on your own is enough to rehabilitate your injury. The answer will depend on the severity of your strained hamstring.[2]
- If your doctor says it's not necessary to visit a physical therapist, you can ask your doctor to recommend some stretches and exercises that you can do at home.
- If your doctor says you should see a physical therapist, ask them to recommend a good one.
- Follow all your doctor's treatment recommendations. Wear a knee splint if your doctor recommends it and stay off your leg for the amount of time your doctor specifies. See a physical therapist if your doctor thinks it's necessary, and don't return to sports activities until your doctor says it's OK.[3]
- Always defer to your doctor's professional medical advice to treat and rehabilitate your strained hamstring. There are general guidelines you can follow, but your doctor will always be able to provide you with the most specific medical recommendations for your unique injury.
- Get surgery performed for severe hamstring injuries. Surgery is sometimes required to reattach a completely torn tendon. Your doctor will discuss this with you if your injury is severe enough to warrant surgery.[4]
- During such a surgery, the surgeon will reattach the torn hamstring muscle to the bone using stitches or staples and stitch any tears within the muscle back together.
- If you have to get surgery, your surgeon will provide you with specific instructions for aftercare and rehabilitation.
[Edit]Resting and Reducing Swelling - Limit physical activity as much as possible. Take a break from any physical activities that caused you to strain your hamstring, such as sports. Do as little walking as is practical and avoid putting weight on your strained hamstring.[5]
- You can use a cane or crutches to help you get around without putting too much weight on your injured leg.
- Ice your injured hamstring for 20 minutes at a time every 3-4 hours. Apply cold packs or bags of ice to your hamstring over your clothes or wrapped in a towel to reduce swelling. Don't apply ice to your bare skin.[6]
- Icing your bare skin can deprive the tissue of oxygen and stop blood flow, which is why it's important to always have something like clothing or a towel between the ice and your injured hamstring.
- Start icing your hamstring as soon as possible after you strain it. Icing is most effective during the first 48 hours after an injury.
- Wear a compression bandage or compression shorts. Wrap a compression bandage around your strained hamstring or put on a pair of compression shorts. This will help minimize and prevent further swelling.[7]
- Either elastic compression bandages or sports wraps are the best way to compress your hamstring because you can adjust them as needed. Wear compression shorts if that's all you have.
- Compression bandages are available at your local pharmacy.
- Elevate your leg while you're resting. Put your leg up on a chair when you're sitting down or stick a pillow under it to elevate it when you're lying down. This will help reduce swelling.[8]
- This is most effective if you can elevate your leg above your heart. For example, you could lie down on the floor and put your leg up on a chair or a stack of pillows.
- Take an over-the-counter painkiller to reduce discomfort and inflammation. Take a mild pain medication like ibuprofen or acetaminophen in the dose recommended on the packaging. Only do this if your hamstring is hurting a lot after you initially strain it and stop taking the medication as soon as the pain is manageable.[9]
- If you haven't taken a certain painkiller before, make sure you read the warnings and suggestions on the packaging. Certain pain medications are not recommended for people with other conditions, for example. You can always consult a doctor if you aren't sure.
- You can also try taking 200–400 mg of magnesium before you go to sleep to help your muscles relax and heal.
[Edit]Exercising and Stretching - Massage the back of your thigh to help loosen up the muscles. Start by applying a warm massage oil, such as coconut or almond oil, and rub it into your skin. Press down as hard as you can without causing pain and rub your hamstring in circles. Continue rubbing the sore area until you start feeling relief.
- You can follow up with an Epsom salt bath to keep your muscles loose.
- Start doing gentle stretches daily after all the initial sharp pain is gone. Wait at least 2-3 days to start stretching your injured hamstring. Make sure you don't feel any sharp pain in your hamstring anymore before you start doing daily stretches. It's normal and OK if you still feel mild discomfort in the back of your leg and the stretching will help this go away.[10]
- One example of a hamstring stretch you can do is a prone knee bend. Lie flat on your stomach with your legs out straight. Bend the knee on your injured leg up and back towards your buttocks and hold it for 5 seconds, then lower it back down. Do 2 sets of 15 repetitions.
- Another hamstring stretch you can do is to lie on your back on the floor with your buttocks almost in the middle of a doorway and your legs through the doorway. Lift your injured leg up and rest it against the wall next to the door frame for 15-30 seconds. Repeat this stretch 3 times.
- A yoga mat can make doing stretches and exercises on the floor more comfortable. You can order one online or have a friend or family member go pick one up for you from a sporting goods store.
- Add daily strengthening exercises into your routine after all the pain is gone. The pain in your injured hamstring will usually subside after 1-2 weeks of stretching for a mild strain, 2-6 weeks for a moderate strain, and 6-10 weeks for a moderate strain. Begin light strength training like cycling, walking, and exercises that target your hamstrings specifically after you don't feel any more pain and tightness in the back of your leg.[11]
- For example, you can do chair lifts to target your hamstrings and strengthen your strained hamstring. Lie down on your back with your heels elevated on a chair and your legs straight. Raise both your hips slowly up off the floor, hold them in the air for 2 seconds, then lower them slowly back down. Do 3 sets of 15 repetitions.
- You can go for light walks or bike rides, but avoid strenuous routes with lots of hills.
- Return to sports activity after several weeks when you regain your strength. Wait at least 3-4 weeks and up to 3 months before you do any of your regular athletic activities. Ask your doctor if you aren't sure whether your hamstring is strong enough to do sports activities yet.[12]
- Don't push yourself or feel pressured to return to sports or athletic activities too soon. Wait until you feel as strong and flexible as you did before your injury or until your doctor says it's OK.
- Search online using terms like "hamstring stretches" or "hamstring exercises" to find different things you can do to rehabilitate your hamstring at home. You can also ask your doctor or a physical therapist for recommendations.
- Try eating an anti-inflammatory diet that's rich in protein to help speed up your recovery.
- Remember the RICE acronym to follow treatment guidelines in the hours and days immediately after your injury: Rest, Ice, Compress, and Elevate your hamstring.
[Edit]Warnings - Always consult your doctor for professional medical advice about treatment and when you can return to regular levels of physical and athletic activity.
- Always follow manufacturer recommendations about uses and doses of over-the-counter pain medications. Don't take more than the recommended amount and don't take painkillers if you have other conditions that could cause complications.
[Edit]References |
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