08/06/2025
On Saturday I strained my hamstring in a baseball game, and this is how I’m rehabbing my injury. When it happened, I felt it “tweak” as I extended my left leg out while running. Immediately after, I couldn’t run or bend without pain, but I could walk with a slight limp, which told me it was only a mild-moderate strain. This being the case, I did 3 sets of 30 second isometric holds where I contracted the hamstrings without going beyond a 3/10 pain.
The next day I was able to walk without pain, so I began strengthening it through a range of motion. Prior to exercise, I used our shockwave machine on it in order to stimulate healing and hopefully expedite the process, as well as decrease pain levels so I can do more productive exercise. I then did a double leg eccentric heel slide stressing the knee flexion aspect of the hamstrings for one set of 12 reps. Since I was able to complete that with little to no pain, I progressed to single leg eccentrics for 2 sets of 8 reps per leg keeping the pain under 3/10. After that I used a hip extension exercise for 3 sets of 12 reps, where I was not able to achieve my normal depth, but just went as deep as I comfortably could, again keeping the pain under 3/10.
On Monday, I attempted 4 sets of light 20 meter jogs, keeping it slow and relatively pain free.
I will continue to alternate strength days and running days, and hopefully progress the exercises and running intensity each session.
Stay tuned to see how it goes!
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