Nothing for me but house cleaning, errands and getting my stuff ready for tomorrow...
yep, I am nervous...its been a minute...
Yo - if you can get to a gym - here is my workout:
seated hamstring curl
standing hamstring curl
lying hamstring curl
single leg, 3 sets, 10-12 reps per set All done with a weight that results in minimal to no pain. If it really hurts, or you can't hold good form, back off the weight or skip the exercise.
I started with 10-lbs per leg as that is all I could tolerate. I have increased weight somewhat, but not a ton. Depending on the exercise, I am up to 15-20 lbs per leg with minimal pain.
At home, I started with bridges, and ball roll outs. I have since progressed to including double and single leg deadlifts.
I try to do the exercises every day, but at a minimum 5 days a week.
Throughout ALL of this, I am NOT stretching that area AT ALL. I also perform self-graston every other day. At PT I am getting ultrasound, graston and dry needling. the last few times they've taped me.
hope this helps - shoot me a pm on FB if you want more info or videos of the exercises.