Went for a hilly 3 mile hike yesterday in the very cold south rim of the plateau. Now that the injury seems to have reached a point of almost no pain, I want to put down this rehab regime for my reference starting from the least stress, 'level 1' to most 'level 4'. I'm going to be conservative and start from the beginning.
Level 1:
Isometric hamstring load at 20-30º or less of hip flexion:
Every other day
- long lever bridge 3x5x40sec w/ 2 min rest, 3 sets spread out over the day.
Level 2:
Isotonic hamstring load with minimal hip flexion:
Pick one or two exercises, do every other day, 4x8-15 w/ 2min rest
Continue with level 1 on other days
- eccentric hamstring slider
- isotonic hamstring slider
- single leg bridge with or w/o weight
- Nordic ham curl
Level 3:
Isotonic exercises with increased hip flexion 70-90º
Pick one or two exercises, do every other day, 4x6-12 w/ 2min rest
Continue with level 1 on other days
- hip thrusts off bench w or w/o weight
- weighted walking lunges
- single leg RDLs
Level 4:
Energy storage loading, sport specific
Pick 2-4 exercises every third day
- Sled pulls
- stair/hills
-split jumps
-kettlebell swings
- sprints
Integrated Weekly Plan and return to sport specific
The PT in the video of this program says it can take 3-6 months to rehab. I would think I'm well into it so I will progress with careful monitoring. A couple of points made:
- be proactive
- listen to your body and back off if pain increases
Plan
This will all be in addition to the usual biking, general fitness, upper body and core exercises.
Depending on my toleration of these exercises, I'm hoping to progress to stage 4, including full track workouts in 4-6 weeks.
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