Pulled Hamstring Rehab

“PULLED HAMSTRING REHAB”⁣
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TAG SOMEONE who has pulled a hamstring and needs help‼️⁣
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Craig here, for those of you who have pulled your hamstring you’re not alone! I just recently tweaked my hamstring during a warm-up session before sprints and let me tell you, it sucks‼️ However, I always look at minor tweaks/injuries as an opportunity to relate to people and only improve my capacity to help people. With that being said, I am going to document my hamstring rehab and try to help anyone out there dealing with the same thing.⁣
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Phase 1️⃣ Rehab ⤵️⁣
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In this post, you’ll find some exercises that I’m performing daily for my hamstring rehab. In my opinion, with soft tissue injuries, it is all about micro-dosing. You don’t want to completely rest because you want the body to heal itself and promote good pathways versus bad pathways (muscle building & healing/repair versus muscle break down and scar tissue generation). However, the tricky part is determining the right DOSE and judging if what you can tolerate is actually good for healing versus bad. I will be doing weekly updates on IG Live to discuss this more as it requires more detail and explanation so tune in!⁣
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🔑 Some key points with the exercise selection right now ⤵️⁣
✅ Work the tissue, but don’t overdo it and cause excessive damage (limiting eccentrics)⁣
✅ Work the antagonist (quads and hip flexors) to maintain mobility vs. passive stretching)⁣
✅ Daily BFR to stimulate muscle protein synthesis and a healing environment⁣
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“Why did this happen to me⁉️” Such a DAMN good question that everyone has when they get injured - but hey things happen. I practice self/auto-regulation when I train (I go off of how I feel versus planning my workouts. HOWEVER, I DOCUMENT EVERYTHING THAT I DO so that if something happens I can REFLECT on what I did and see if something adds up/makes sense. The past month+ I have increased time spent running, sprinting, practicing soccer (repetitive kicking motion on the same side). The week this happened, my legs were really sore and I definitely didn’t feel fully recovered, and I didn’t give my warm-up the respect it deserved. Lesson learned!⁣

What questions do you have? I would love to put together common questions/concerns I see in the comments section and cover them in an IG live focused on all things hamstring rehab‼. Let me know‼️

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