Can someone please advise me through Hamstring Rehab

[Primetime Azzurri]

I pulled my Hamstring two years ago and was out for around 8 months. I believe I pulled or strained it again but now its my other hamstring. I have been out of activities for about a month or so. Im guessing its a grade 2 injury. This time its not as serious though but I still have pain and cant play sports. I still have a little pain, when I sit on a regular chair normally, I can feel the pain behind my knee and sometimes a light pull near my butt at times but not all the time. I can walk, but when I work a work shift it starts to hurt after 5 hours or so. I been trying to stretch it and it goes fine. But I have some questions to help me through this terrible situation as soon as possible! Soccer season starts in a week and I need to get into shape and wanna play. The last time i hurt this I came back too soon and thats why i was out so long. I dont want to do that again, so here are some questions i can think about now

1) Should I stretch it EVERYDAY, how often should i stretch it?
When its a little sore or in pain, should i avoid stretches and let it sit?

2) When can I start lifting to make it stronger? (I remember the rehab i had two years ago for the same injury , that he started having me lift and make it stronger when i still had a little pain and I second guesses his decision but in the end he was right and i became healthy) So when should I start lifting to make it stronger?

3) When can i start doing some rehad running?

Thanks you so much!


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[Primetime Azzurri]

Thanks for all the replies

[Canuck Physio]

1) Should I stretch it EVERYDAY, how often should i stretch it?
When its a little sore or in pain, should i avoid stretches and let it sit?

Stretching randomly is a haphazard approach that doesn't necessarily have cross-over to the exact movement that you will be involved in. I don't quite understand what has happened, or what has 'pulled', and what incident caused it. But I do not believe merely stretching it will solve the problem.

2) When can I start lifting to make it stronger? (I remember the rehab i had two years ago for the same injury , that he started having me lift and make it stronger when i still had a little pain and I second guesses his decision but in the end he was right and i became healthy) So when should I start lifting to make it stronger?

Strengthening is strongly correlated to lesser incidences of injury, but also improved recovery from injury. However, one can easily strengthen a muscle group and exacerbate a condition. For example, a shortened muscle can be made to become shorter and tighter. A common example being bench pressing: Person bench presses, gets protracted shoulders, bench presses some more and exacerbates the condition.

3) When can i start doing some rehad running?

Some form of modified activity is probably best suited. Or some form of pre-rehabilitation that allows one to manage their pain/issues before activity.