i need help guys, i have a grade 1 hamstring strain below is my rehab program does it sound good?
3 days total rest
Rest/ice/wrapped/elevation:
Ems 3-4 times per day above site
Stay off feet
advil
days 4-5-6-7:
Ems on site once per day
Ems above site 4 times per day
High int on other body parts (lower back, gluts, quad, left hammy)
Self Massage after 3 days, Stretching, Release of Muscular tension at insertions and other muscles e.g. Hip flexors
Start one leg drills raising the healthy leg
Advil
Days 8-14:
Cont above and add activities:
Speed work half -¾ speed
Work on balance
Intro backwards running
Work on acc/deceleration half-3/4 speed
Progress to plyos
Strength work
Days 15-21:
Cont and add
more of same but pick up pace