Strained hamstring/adductor

[GetYucked]

So today I switched it up to some DY style training and did a bit of a different warm up. Bad idea.

Ended up coming down on leg press, heard a loud pop, and then got stuck in the machine cause I couldn't push the weight back up. The pain was pretty quick, but not unbearable. There is no bruising and I went to the doc and it doesn't look like a tear.

What's the fastest way to rehab a pulled hamstring? I've been doing ice and ibprofuen for swelling (minimal). I'm also going to start foam rolling it in 3-4 days as well as get a nice deep massage next week, which will likely be painful as shit.

Anyone have any tips?

 

[MuscleEmporium]

Stretching and depending on the severity working on strengthening your hamstring will help. No quick fix, just time and work.

Starting exercise might be laying on your back with your legs up on a bosu ball. You can do this either single leg or double. Raise your hips off the floor and contract your hamstrings to bring the ball to you. Do 3 sets of 15

I'm not sure how to describe it better but i'm sure if you play around with it you can figure it out. Hope this helps and best of luck recovering.

When you get your hamstring healthier make sure to do more hamstring isolation exercises. It should help.

 

[GetYucked]

Turns out it was my groin/adductor. Not really tender anymore, but I can do bw squats without pain. But I won't be adding any weight for another few days. Even then, I will have 3 workouts where I keep it light, but heavier each time, before I try 405+ and such lol.