In-Season Injury

Hey MPFPT,

To give you guys some specifics before I get to my question, last Saturday I pulled my right hamstring while throwing flicks. It wasn’t a major pull, do the next day I played all out in my three hour tryouts. By Monday it wasn’t feeling great, but after some stretching I convinced myself I could play in an ultimate game that night for my leauge. I played probably four points before I realized I had turned my pull into a strain and had also thrown my tailbone/hips out of wack as well. I couldn’t sprint without limping. So I stopped playing and decided I would depart from the regularly scheduled inseason lifting program to rest it. Being the young and inexperienced player I am, I thought no pain on Wednesday meant I was good to go and lift again and the injury was gone. I found out otherwise when I reinjured my hamstring doing an RFE.

So now it is Friday, and I have learned the value of respecting sports injuries. I rested yesterday (Thursday), today, and plan on resting tomorrow. For my tryouts I want to go as far as my pain will allow, so I will wrap my leg, take some ibuprofen, and see where that gets me. Monday for me leauge game I suspect I will play very little unless I am feeling 100% after the tryouts (unlikely). My question is how to begin my lifting and conditioning once I am feeling up to it, probably mid to late next week (Wednesday or Thursday)? I have been doing goose cones with triangles as a conditioning program and the kb/db inseason program. Should I begin with very low weights when lifting and how should I ease into those programs? Also, should I look to regain strength back quickly as it is mostly a minor injury that really won’t require rehab or should I take it slow? As far as conditioning, should I begin it anew and start over at 4 goose cones (I was at 11) and 1:2 triangles or should I feel it out?

Obviously your answers won’t be specific as you guys aren’t​ familiar with me or my injury, but what it the best general advice you have? Also, for some background, I am trying out for Philly Forge, a YCC team.

Any wisdom you could give me here would be awesome.

Thanks,
Nathaniel Hess

P.S. sorry for the ridiculously long post.