Pulled Hamstring or Glute - help

[ImFiddY]

I pulled a muscle high up on the back of my leg, it's either a glute or hamstring. What's the best way to stretch it out??

 

[Katerchen]

I would ice it as much as possible for the next three days. Wrap an ice pack in a towel and leave on the pulled muscle for twenty minutes, then take it off for twenty minutes, then put it back on etc. As many times as possible.

I would start stretching on day three after the injury.

 

[Gayle]

ImFiddy - I pulled a glute/high hamstring muscle last year and used Mark Rippetoe's method for injury rehab. It worked pretty well. Here's a link:
http://startingstrength.com/resources/forum/showthread.php?t=7351

It's a basically a plan for icing and lightly, but frequently, working the injured area to prevent the formation of scar tissue (after the initial 3-4 days).

I didn't do a ton of stretching along with this, except for supine pigeon stretch and some foam rolling: supine pigeon - http://www.banyanbotanicals.com/yoga/vata/pigeon.html

HTH

 

[ImFiddY]

Thanks ! .