I am 2 weeks away from my planned trip to Thailand to train for 3 months and I've torn my hamstring during BJJ just a week ago. Likely a grade 2 tear maybe grade 3 - very disappointing.I would appreciate any help or advice about this topic if you've had a similar experience or seen people deal with this sort of injury.
Sorry to hear this. Injury is never welcome, but that timing is horrible! Definitely rest it, this kind of injury requires that only training that causes no pain should be practiced for at least 3 days. That’ll mean working only the other leg in resistance training for example. Once you can tolerate it, begin working on mobility in the hamstring with gentle, passive stretching only. Then move on to steady strengthening exercises, before beginning to gently introduce progressive shock loads through bouncing movements, etc. Here are a couple of resources that may help: heatrick.com/2013/05/28/thai-boxer-down-injuries/ heatrick.com/2013/07/29/tag-team-physical-therapystrength-conditioning/
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I am 2 weeks away from my planned trip to Thailand to train for 3 months and I've torn my hamstring during BJJ just a week ago. Likely a grade 2 tear maybe grade 3 - very disappointing.I would appreciate any help or advice about this topic if you've had a similar experience or seen people deal with this sort of injury.
Ah man that is tragic, wishing you a speedy recovery
Sorry to hear this. Injury is never welcome, but that timing is horrible!
Definitely rest it, this kind of injury requires that only training that causes no pain should be practiced for at least 3 days. That’ll mean working only the other leg in resistance training for example. Once you can tolerate it, begin working on mobility in the hamstring with gentle, passive stretching only. Then move on to steady strengthening exercises, before beginning to gently introduce progressive shock loads through bouncing movements, etc.
Here are a couple of resources that may help:
heatrick.com/2013/05/28/thai-boxer-down-injuries/
heatrick.com/2013/07/29/tag-team-physical-therapystrength-conditioning/
@@heatrick thank you 🙏