Rehab for a pulled hamstring?

[Felipe Grez]

Hi, I was wondering if you could offer any advice on rehab for a pulled hamstring. I pulled my left hamstring a week and a half ago teaching Brazilian Jiujitsu. Immediately upon getting home I iced it 20 mins on 20 mins off for a couple of hours and took it easy for about a week. It feels better in the sense that it doesn't hurt anymore however when I have been training with medium intensity it feels tight and a little sensitive as though I may re injure it if I push it? Can anyone you please offer any insights on rehab and injury prevention for it?
Kind Regards
Felipe Grez

[VictorVondoomPhD]

Well Felipe, remember that tissue injury take approximately 28 days to complete pre-injury status anyway. So consider it will be 4 weeks to be able to load perfectly in the best of situations, usually longer. Let me know. Did it bruise?
I'd organize a pair of those SKINS things while you recover as well, compression will help force production.
How is your muscle stretch? any problems?
Try some bridging exercise as well, if well tolerated then test out the single leg bridge.
Remember your abs, stay tight as well.
Test your glutes, to make sure they are firing well.
If you are near a beach, "running" in the water can be excellent. About waist high. The colder the water the better. Makes you "HardCore" !

[Felipe Grez]

Thanks for your help, I will definately be purchasing some skins and will give the exercises you suggested a try!

[Davo]

Well Felipe, remember that tissue injury take approximately 28 days to complete pre-injury status anyway. So consider it will be 4 weeks to be able to load perfectly in the best of situations, usually longer. Let me know. Did it bruise?
I'd organize a pair of those SKINS things while you recover as well, compression will help force production.
How is your muscle stretch? any problems?
Try some bridging exercise as well, if well tolerated then test out the single leg bridge.
Remember your abs, stay tight as well.
Test your glutes, to make sure they are firing well.
If you are near a beach, "running" in the water can be excellent. About waist high. The colder the water the better. Makes you "HardCore" !

Nooooooooooo 28 days cant happen, i need 2 run. Anything else i can do 2 trim up and 2 keep on some kinda track with my fitness, KB's r on hold with swings and snatches