I’ll give my advice first some of it I got from other posts most is sadly from experience …
Charlie Gives a good example of the recovery for Ben in both Speed Trap and in CFTS, but as there are few people with such options open to them you’ll have to use the same principles in a slightly different approach.
The fact the site seems to be in the belly of the muscle is a good thing (in a funny way).
These are only guidelines - see a qualififed Therapist and use their advice.
Rehab:
First 3-4 Days-
Rest, as little movement or stress to muscle as possible.
Can use Ice to keep inflamation down following any movement.
No heat for first 3 days
Pulsed EMS can be applied now ABOVE the injury site to promote blood flow/drainage.
After first 3-5 Days
Professional Treatment: Therapy to Loosen hip flexor and groin muslces to reduce tension on hammer.
Stretching, Release of Muscular tension at insertions and other muscles e.g. Hip flexors etc.
Self Treatment: Light Self Massage after 3 days in direction of heart to encourage blood flow to remove waste from site etc. - follow all treatment with ice.
All Icing for max 20 mins
Anti-inflams may be reccomended by some people - personally I find them of little use and can be hard on the stomach.
After first 5 Days:
More a agressive therapy from a skilled therapist to treat the injured site and prevent accumulation of tissue at site.
Two key areas of rehab: Strengthening and Flexibility.
Strengthing :
Using a light Theraband begin with 3 sets reps of 10 progressing to 15 reps ham curls
Progress to heavier bands and lower reps - 5 sets - 6-8 reps
In your case concetrate on the eccentric phase where the injury seems to have been caused
Flexibility :
Starting with light stretching to stretch muscle gently - microstretching to start.
After first 5-7 Days:
Begin back with 15 mins jog.
Start with weights, again concentrate on RDLs, Lunges.
The jury is out on Hamstring curl machines - My opinion - Good for 1-3 sessions at start but once you don’t go banannas with machines you’ll be ok.
As though I need say it - Free Weights are best
Charlie has also reccomended the following in other posts
Recovery begins with on fourth day (with the affected leg in a tensor), start one leg drills raising the healthy leg only.
Depending on the level of recovery by day 5, you might be able to start with some easy 10 m accels.
For these drills, always stand on the mark and accel only to the designated mark,
to ensure that you don’t over-extend the affected muscle, with a walk back recovery.
Start with 2 to 3 sets of 10 x 10 m accels, and advance the distance by 2m increments, as able.
Use ice for 15-20 mins post ALL exercise.
Nutrition:
You should avoid creatine which encourages water retention and reducing carbs also (which I only learned recently)
Charlie has reccomended taking ZMA to help reduce muscle tonus and maybe B vits also.
Glucosamine or a Glucosamine-Chondroitin combination supplement might help - personally I have no experience of any improvement and am not convinced
There should be no need to increase your protein intake - but don’t let it slip either.
NB:
The days are just rough guidelines.
I’ve just jotted down a few things here - and I’m sure I’ve left a few bits out - but someone else will be able to fill in the blanks …
Hope this is a help.
no23
[Charlie - you’ll probably have some corrections to make to this …]