So yesterday, I was playing a little post Thanksgiving football and as I turned to make a play on the ball, my hamstring went on me. I decided to give it a night to see how it felt, but judging by the symptoms it's between a grade 1 and grade 2 strain.
Without blowing money on PT for someone to tell me how to get back in shape, what steps should I take over the next 48 hours, week, month, 3 months?
A bit of peripheral information: I have a feeling this was caused by incorrect squat form. A prior knee injury prevents me from going below my hip flexor when squatting. Having read up a bit on this, it seems that this injury was possibly caused by an inbalance between the strength of my quads and strength of my hamstrings as a result of this. To mitigate this, when I do fully recover, should I compensate for this by doing hamstring exclusive exercises in conjunction with my squats?
Obviously I know the basics of RICE for the first 48-72 hours before any heat, immediate focus on mobility and flexibility before strength training, but specifics would be appreciated.
Without blowing money on PT for someone to tell me how to get back in shape, what steps should I take over the next 48 hours, week, month, 3 months?
A bit of peripheral information: I have a feeling this was caused by incorrect squat form. A prior knee injury prevents me from going below my hip flexor when squatting. Having read up a bit on this, it seems that this injury was possibly caused by an inbalance between the strength of my quads and strength of my hamstrings as a result of this. To mitigate this, when I do fully recover, should I compensate for this by doing hamstring exclusive exercises in conjunction with my squats?
Obviously I know the basics of RICE for the first 48-72 hours before any heat, immediate focus on mobility and flexibility before strength training, but specifics would be appreciated.