Hamstring Pull rehab story
1 month ago I pulled a hammie. That is bad news because of my spritning aspirations this year. I think I overdid the volume on my tempo runs (130m at about 85% speed). Anyway it didnt hurt much immediately after the track session, felt like a slight pull. It was a pull at the hip insertion under the glutes. The next day - OUCH.
Here was my rehab progression:
- day 0-2: ICE
- day 2-4: Contrast ICE+HEAT and light stretching and self massage
- day 4-7: slow speed dynamic stretching and self massage
- day 8: - tried to do some striding on the track, it was a mistake, i think i set myself back about 4 days.
- REPEAT day 0-4...
- day 13-21: start rehab exercises, most significantly single leg dumbell deadlifts, they REALLY hit the spot with the single leg hip extension.
- day 21-28: Heavier weights with the rehab exercises. Lots of single leg work. I will post some pics of the rehab exercises soon. As of today (17 Jan) I feel about 95% and will hit the track for some light work soon.
BTW This exercise only limited my hip extension strength but squatting was not affected much at all. I did full squats up do a 190kg double with no trouble at all.
posted by Coach Jonathan Wong @ 1/17/2007 12:28:00 PM
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