Hamstring tear recovery in the first two weeks after a sprint injury

You're listening to the Restoring Human Movement podcast, where movement experts discuss the latest evidence-based practices to help you and your clients move with mastery. And now, your host, Dr. Sebastian Gonzales. Hey everyone, it's your host Sebastian with the premium version of the Restoring Human Movement podcast. Thanks for joining the show. I wanted to cover today a fun experience that I had. I actually tore my hamstring a few weeks back and I intended on doing this podcast much sooner so you guys can get a real-time feeling of what things are like and as well as where things I go in regards to rehabilitation. For those of you who have torn your hamstring before, you'll know that you wouldn't wish it upon your worst enemy and it's very defeating to have.

So if you have had a hamstring tear, know that you most of the time can recover from it. Smaller ones are not necessarily surgical. We have had one in our offices come through that end up being a surgical case because it fully detached from its origin point. But for mine is, I want to say in the grand scheme of things, it's really not that bad. But I can tell you there's been very few things over my lifetime that I've had a cry about and this was actually one it was hard to hold back because you just end up thinking about the things that you can't, you don't feel like you can do anymore. So just for a background story for you guys and just so you know, in this podcast today, we're going to be covering, I'll cover my experience with it as well as the past experiences I've had as well as what tends to happen at least in regards to the timeline for things like this so you guys can get some insight about what to do about yours. This is not medical information for you guys because I don't know your specific case. And in fact, I have a buddy who sent me a picture of his hamstring tear back in college and it's light years worse than mine so that it's definitely a different scenario.

So if you ever want your case assessed, you can definitely reach out to us at p2sportscare.com or call 714-502-4243. So a few just a few some context with it is is that weeks back, I tore my hamstring playing baseball. This is not the first time though, I have had a hamstring tear before and this was about when I was 25. So I'm 42 now. And when I was 25, I remember I was playing the outfield and I was sprinting for a ball towards the fence. And it literally felt like someone shot me like I actually thought someone was was punky me and that they had someone else had thrown a baseball and it hit my leg. And I fell but I couldn't tell what the fall was because of the tear because it felt like I was gonna dive anyways, because I did end up the ball was far enough where I felt like I needed to dive for it. But after that, I could barely walk. I don't remember all the specific details about it because that was how many years ago was that 17 years ago. But I do remember my my friend who was playing the outfield at the time he he said, Oh, you know, you should just get an old, you know, he's older than me at the time. And funny this time to someone said, Oh, man, you know, just that's what it is getting old, we're getting older, you know, and I have to come from where I've done this before 17 years ago. So I said, Look, I did it a long time ago. So I was old then, you know, I don't think the thing that I don't think you want to tell like your friends or your teammates, if they end up getting something like an injury like this, don't tell them they're old, that is the most defeating thing that you can possibly tell them. Because there's a chance they may not try to come back. And I have had friends where they've hurt themselves. And they've felt a pop in various muscles, and they have not returned to the sport. And they're younger than me, they're in their 30s. So I'd venture to say most people can return. But in what fashion, what context, how fast you want to run, that's all going to be debatable at this point, you know.

But so when I end up having the first injury, again, someone told me I was just getting older at 25, and maybe I couldn't sprint anymore. That was far from the case. And since then, I've played, I played baseball every season, I ended up, I mean, I think in it in we have 18 games. So I sold over 25 bases this year, I think only been caught one time. So I've been running it full force with no problems, and haven't really been thinking about it until over the last month, really. So the first bout I had with it, I remember I had a lower car. And the hardest thing, at least the beginning was driving home. We're playing a game about 30 minutes from my house, and then I had to get on the freeway and drive. And so once you're on the freeway, it was actually okay. But I remember the stop and go, and it wasn't necessarily the pushing of the pedal down to move. It was actually when you had to let up off on the gas, but not necessarily break yet. Because I was breaking with the other foot, I was driving with two feet, you know. But when you let off a little bit, that's when your hip flexes a little bit and actually couples with hamstring or knee flexion, which is hamstring contraction.

So that hurt really bad. And pushing on the pedal, though, not hard. So I did make it home eventually. And I remember at that point in time, again, this is very vague, I did have a small bruise that formed over the course of about a week. It was pretty small. But also at the time, it was hard to know. And I didn't make this mistake this time. But I was rubbing on it quite a bit. Like I had like a ball, like the first thing everyone asked me this time was when I got the field, you want me to stretch something for you? You want a foam roll? You want something to? No, I don't want any of that. I actually want to see how much of a bruise actually forms. And the first time I didn't did it, I didn't let the bruise form. So it was debatable how much tear there actually was. But there was a bruise that formed about halfway up my thigh, whether it was from the foam rolling or the massage or the baseball I stuck into my hamstring and rolled around on it, you know, a day or two after, I don't really know. But the reason why I'm bringing this up is because for a lot of people that come and see us with hamstring tears or strains, that one of the first things I ask them is when it happened, was there a painful pop? And some say yes, some say no. Other times, people notice a bruise that forms.

So I always ask, did you notice a bruise that formed later? And some say yes, some say no. The reason why this is important is because it gauges the extent of the injury. If there's no bruise that forms, you could potentially have a fully attached, no actual tear, like a strain type of feeling hamstring, which actually does not have positive MRI findings, no positive ultrasound findings. And it would actually be in the category of a strain, which you can come back from a lot sooner than you can a tear. Now, once the bruise forms, there's been actually a tear in the musculature or the musculature or the tennis junction area. So it's, it's, there's actually blood that's coming from that tear. And at some point it will surface either in the location where the tear is or further down your leg. The reason why it goes down your leg further is because it actually, it follows gravity. It takes some time to kind of pull down. Some people notice it in the inner part of their foot towards their peel. I noticed mine this time actually kind of towards the bottom three inches of my hamstring on the outer side. And it started to pull more the top of my calf on the outer side. The first time, I think it was mid-belly. If I recall, it was smaller than this time. And the last time though, it took me, it took me literally months to get back into, to sprinting. I came back and played, I think games about a month later. And I was just, you can almost hear like the odd patter, like usually when you hear run, you go, you know, like equal foot strike. And I, it almost sounded like a gallop. You know, so I continued to play through it a little bit, but I remember every single morning I would go outside and we have this flight of stairs where I'm at. And so I would run down the stairs and I would take a little sprint to the mailbox. We have a, you know, communal mail center in the complex. And so I take a little sprint to the mailbox and just see if I still feel it. And day in, day out, I felt it, you know? And so it was discouraging to feel because you can, you know, you'd think that like with basic day-to-day stuff, like I wasn't full on sprinting to go to the mailbox. I was like, you know, 50% kind of light, like a more of a jog sprint, you know, faster than a jog type of scenario. And I felt it doing that. So reasonably, can I think that I'm going to feel it during the game? And the answer is yes. You know, so there are things that I, I did last time that I can't recall for rehab, but I remember I went deeper into some research to figure out timelines. And this is where I became a little bit more educated this time to know about the timelines of where I can do certain things. And also I think I've learned a lot in the last 17 years where hopefully I can give you some better insight of what I'm doing this time to keep myself physically able so I can get back in the game quicker. So right now it's been about two weeks since. And this time when I noticed it happen, I was sprinting to first base. I hit a ball that was probably going to be a double, but I was going to have to work a little harder. So I turned the base hard. And as soon as I hit the base, I felt the pop. And people in the dugout had asked me, did you feel it pop on the base or is it when you stopped? And so I said, well, the only reason I stopped was because I felt the pop. So I would assume that came, I stopped a few steps after it happened. So it was at the actual turn. I felt the pop because I was going to go anyways. I was going to try to make it a second. So it happened on the turn as I, as I hit the base and then called time. I hobbled off and then did a bunch of expletives and just laid on the ground somewhere, just trying to find a position that was comfortable because it hurt just to move. I took the next 10 minutes just to get my brain right.

I started to slowly take my stuff out to my car from the dugout. So I had a bucket of balls that I slowly walked out there. I could carry the balls, but you know, I was dragging, I was physically dragging my leg. It was my right leg this time because that was the pedal leg. And everyone's asked me if they want help, if I want ice. I did take a little bit of ice this time. And I sat there and, you know, listen to everyone tell me I was too old to do what I was doing, but you know, don't want to hear it. So I, I started to walk out to the car quite a bit. And then finally, I laid down and found comfort laying on my stomach. I didn't feel like I was really, it was really uncomfortable at all. But if I move fast or if I tried to get up, it was very hard.

In fact, one of the guys on the team, we ended up winning the game and we did like all the handshaking at the end when you cross home plate. And so one of the guys had to pick me up actually to walk me over there because I was way down the right field line, just trying to be out of the way from the game. And it was very uncomfortable to walk around. I can tell you that the drive home was just as bad, if not worse this time, because I was a little bit further. And when I got home, I stepped out of the car hard. And then, so at that point, I actually had to, had to cry for a moment. You know, it was just so mentally hard to think that, you know, like the things that you do for fun, like for me, I love playing baseball. And so part of what I really like is, is, is sprinting, you know? And so if you can't sprint anymore, like, and this is what I wrote partly in my book with, I will beat back pain too, that you can find on our website or on Amazon. Part of the hardest thing about having an injury is that it takes away part of your identity. So imagine like you're a basketball player. And then all of a sudden you like, you, you lose your ankle, like your ankle's gone. You can't really do that anymore. That's, that's, that's what you like. Like you're known to be, you know, someone who plays back. You're the basketball guy, right? And that's what you like.

That's what you love. That's, that's what, how you blow off steam. And so the same thing with this, you know, it's, it's a confidence builder to be able to sprint and steal a base. I love doing it, but it's hard to think that there's a chance it may go away one day. And so maybe that was more of a reality check with that. We're two weeks since it happened now and I feel much better about it. And I'll tell you all the reasons why, but the remainder of that day I got home. And so we have that flight of stairs as we did. And I could literally not get my foot up the step. So I'd step up with my left foot and I would drag like my toes physically dragging on the vertical part of the step to not being able to clear, to get to the top of that step. And so I'd really lean on the left side of the railing. And finally I got up those steps and then up there. And then I ended up icing for 15 minutes on and then off for a bit and then on, then off and on and off. Make sure I have to burn myself, but I didn't have to use an ice in this scenario. And it was actually, it was surprisingly very comfortable to lay in bed. When I stopped using the leg, all the symptoms went away to basically zero.

And it was a hundred percent based upon how much I use the leg. I, it didn't throb or ache at night. I slept perfectly fine through that night. But even when I held my cell phone, like when I was laying on my back, holding my cell phone up to check an email, I felt my hamstrings start aching during that. So I was very surprised by like the small movements that it requires some of your body to tense up to do. You know, it seemed like it's not a lot, but it, but it certainly was. I decided to, since extending my leg fully was a little bit painful, I slept with a pillow underneath my knee, which was, was very helpful. Again, I don't think I moved the whole night. It was, it was perfectly fine. The next day it was still kind of hard. I actually got a walking stick.

I have this old boy scout walking stick that I got out of the garage and I started using it to, to walk. And I brought it to work that day. I actually not ended up not using it a bunch throughout the day because I noticed that mainly the issue was walking up steps. And if I was able to drag my leg, I was okay. I had the other doctors at the office look at my leg because when do you ever get to see someone a day after a hamstring tear? How do we know it's a tear? It bruised. It popped. Um, it improves at that point that came over the remainder of the week, but I had them look at it just to see. And I said, what do you want to check out? Now's the time. How's good to learn experience.

And so resisted hamstring movement, very hard. So like if I'd laid face down and tried to pull into their hand, like a resisted hamstring curl, uh, I couldn't do it. It wasn't, it was like so painful. I just didn't even try. For those of you out there who are listening, you're like thinking, well, maybe you had like this big old back injury because you couldn't use your leg. It kind of seems that way, right? Like, so I actually tested, could I do calf raises, which was indicative of S1 motor strength. I had that. I can raise my toes up, which is L5. I could lift my knee up. Like I can flex my hip, but if that coupled with heel going to butt, but it actually was like murder.

But if I kept my foot forward or keeping the knee at a consistent angle and flex the hip up, I'd full strength. I could do it. So it was really just a coupled movement of knee flexion with hip flexion, which is kind of like running and sprinting, right? So it was basically anything that required the knee to flex, which painful, especially under load. And so, but I had strength of everything else, which is really nice. Now, the things that I noticed that actually were helpful for understanding what I could and couldn't do early on was that the things that I had to do to get around the pain was actually very revealing of what my tolerances were. I remember one time I got up the flight of steps and I laid on my stomach because I was just so exhausted by trying to get up the steps and then pulling myself kind of like a plank. I drugged myself on my belly to where I was going, which was not painful. So I can activate my, my belly wall or sensitive planks from the knees with no symptoms at all. Within a day, I could like split squat or use like my knee bends, like a kind of like a lunge to get up off the ground with no pain, even on the, even on the leg where the hamstring was torn at. I couldn't really bend forward too much. Like I couldn't like do like a deadlift type of position. I didn't even try. I could do a side plank. I could do a clamshell. So there were a lot of exercises I can do. And the reason why this is helpful to know is because typically people who end up having hamstring tears in the first place like this, they end up having weakness of, of a hip or something that may weaken the hip to particularly the glute max muscle. And so it's funny. I actually, I'll tell you the story in a moment here, but I kind of knew this was coming. I'll tell you the reasons why, but just before, before I get into that, let's just talk about how we can offload the tissue to give, give ourselves a chance, give, give me a chance to heal this thing up. And so if I did a clamshell exercise, let's just say it helped strengthen my glute medius muscle. If I did a diagonal sit exercise or like say a hip, a hip thrust, I can strengthen my, my glute max or get hip extension, which can be super helpful.

We also know the hamstrings and the abdominal wall work together to stabilize the pelvis. So I could do planks and side planks. I can do all these things to offload the tissue. And so that's actually what I did. So I ended up having some clients come in that day who needed some of those exercises anyways. And I said, do you mind if I do these with you? They said, no. And I said, let's just do it. And so actually on day one, within 24 hours of it happening, I was doing sissy squats, which is heel elevated squats with no problems whatsoever. I didn't go through a bunch of range. I actually did an isometric version where I held it. And I was surprised how I could do that.

The reasons why I'm doing this kind of stuff, by the way, in case you think I'm ridiculous for trying to challenge a leg that, you know, had a hamstring tear is that if we operate under the tenonopathy model, which I've done other podcasts on tenonopathies before, one of the biggest, one of the biggest things that we need to get soon in some fashion is maximum, maximum like mind muscle connection again, in the form of like a really firm contraction, like a lot of motor recruitment. And so I couldn't really do to the hamstrings, but that doesn't mean I can't do it to the quad. It doesn't mean I can't do it to the glute. All these tissues are absolutely fine.

So I can do it to these tissues and still get my leg to stay online, to get my hips to stay online, despite this repair process that's going to take a little bit of time. Now, if we're wondering about the hamstring, like we're going to challenge the hamstring. Well, I think in theory, it's going to be about three weeks or 21 days. So the reason for this is because the last time I ended up having this injury, I was looking to see like what actually happens over the timeframe where there's a tear and what happens in that timeframe. And so from generally speaking, I think they say within like the first seven to 14 days, like there's a void in the tissue. And if the tissue is close enough to the other side, let's just say, where it's like an interstitial tear or like something that doesn't fully detach, like you have a jelly substance that forms a scaffolding. It's forming new material in there, but it's also jelly. It doesn't really transfer load from side to side. So if you pull on one and it doesn't allow pull on the other, and that's why if you challenge it too much in the beginning, it actually can irritate it quite a bit because it's not really, the scaffolding is not down.

Now, 21 days, they say that scaffolding is down. It can transfer load side to side. So you can start doing isometrics and things of that nature to it. So I am still in that window right now. I'm actually at, as we do this podcast, I'm at 15 days. I would say within the first week, I was able to walk with no symptoms whatsoever. Walking steps was much, much better. I could bring my knee to my chest. If I bring my heel to my butt in a standing position, it did not feel good. I could do that right now and I'm doing it as we speak. And today I pushed a sled. It was, I pushed a heavy sled and that was fine. I did hip thrusters with 45 pounds. At the gym was a machine. That was fine.

I've been doing an air bike all week, about 15 minutes a day, just steady, slow state, steady state cardio at about a cadence of about 50 to 60. And I've been doing lots of sissy squats because I know that's something I can do. I've been doing core exercise almost every day as well. Now, the things that I think I need to be considerate of here is to make sure that I don't challenge the hip hinge too quickly. I did. And actually yesterday I did a hex bar deadlift with 45 pounds per side and it was fine. Hey everyone, it's Sebastian. I'm going to hijack the show just for a second here to tell you about an opportunity that we have called the discovery session. A lot of people over the years have reached out to us from our YouTube channel because we have 150,000 YouTube subscribers at this point in time, probably more by the time you're listening to this. And we have a lot of people listen to this show and read our articles online. They're frustrated. People are frustrated about not being able to get back to full activity. They're frustrated they can't really trust their body. They're frustrated that they have not found any long-term answers or things to make them happy. And so we're here to help. We may not be the ones to actually help you and we're okay with that, but we're hoping that if you are able to speak with us that we can maybe give you some insight of things that you potentially haven't tried yet. And if we know people, we'll suggest those people too. So if you want to take advantage of the discovery session, all you need to do is go to p2sportscare.com and find the book now button. It's all in there. We have virtual or in-person options. You can go to the show notes for this show and find a link that'll directly connect you to us. Or you can call us 714-502-4243.

We'd love to help you the best that we can and we're always here to serve. Now back to the show. I also didn't try to do a very, very hip dominant pattern. So I did a sloppy version, a more knee dominant version, which a hex bar typically is. That's why I picked it. So I did a hex bar version so I would have a little bit more knee aspect to a hinge pattern. If I did a stiff-legged RDL or an RDL right now, like I think pretty sure it would probably hurt. Even a barbell deadlift, I would probably have a problem with. So I'm just not going to venture into that just yet. I think we need to wait probably the 21 days just to make sure that's actually going to happen. Now, I actually don't have a gym membership and I'll tell you guys that I do most of my workouts at the gym. At the office, I used to have gym memberships, but I did not. I just didn't think I was going to go and I didn't really. So I've been doing stuff more at the office over time. We do have a small sled at the office, but it doesn't have vertical poles on it. And also the surface is so slippery, like the ground, our carpet's very, very thin.

And so it's slippery. So you have to weight it up super excessively to even drag it. Now, the sled that we have has a hip belt on it. So you can pull it, like you have it behind you and you walk forward with it. It's very hip dominant. You get a lot of glute activity with it, glute max, which I like, which I didn't do today at the gym this morning. I pushed the sled with the vertical poles. I'll probably next time, I'll probably bring the hip belt, which is basically like chains on a dip belt where you can weight up a dip or a pull up and I'll probably start pulling it, but I need to make sure that the gym is going to be okay with me doing it. So I am signing up for a gym because I need access to this type of sled. It's on turf, so it's stickier. I put 45 pounds on it and walked it slow. And then I put 90 pounds on it and I wanted to make it hard to simulate like, like a five rep max type of scenario. So I went pretty slow on it, just grinded it out. I also did a farmer's carry today about 62 pounds per hand on and off. I did that quite a bit and mix it in with an air bike. So trying to get a little bit of work capacity work in there. So all that, everything felt fine. I want to circle back into like knowing the signs of how things like this happen because I definitely, definitely did know that something may happen.

And so the reason why I know this may happen, may have happened was because the, the exposure spike that I had. So a lot of times we know in, in the rehabilitative setting that people tend to come in because of their activities change over the last, certainly month, but usually three months period of time. Like you kind of get an idea like you're, Hey, what's been going on over the last few months that you have not been doing previously. And so I know because our baseball season was ending and I decided to stick a tournament in there that my activity went way up, like extremely up. So I'll give you an example. So I typically, I typically play one baseball game a week. I play all nine innings.

I play on Sunday and on Friday, I also practice a little bit. I sprint a little bit, chase some, chase some fly balls and hit. So usually out there for about three hours. So that's about my normal activity level. About a month and a half ago, I played two games on a Sunday in addition to everything else. And then the following weekend I played a tournament, which was two games on one day, two games on the next day, two games on the next day, and then once was a four day tournament. So that's seven games. I played, I would say seven games. I played five innings, complete innings in the outfield.

So I played all those innings, the outfield, the other ones we broke up a little bit. And so luckily we had good pitchers. So there wasn't a lot of running involved, but it's quite a bit. And I think even as some of the other guys in the team, they said that, man, they're like, my hamstrings are, are cooked, you know? So I kind of had an idea of what was happening here. The next weekend I played two games again, in addition to the Friday, which I took really light. I just hit, I didn't really sprint because I kind of knew at this point I need to mitigate risk. And I even asked them during the tournament, I said, I would prefer not to play, actually to get back. So seven games, but I took one off. I knew ahead of time, I said, I'm not going to play this game because it's two in a day.

Let's just, I'm just not going to come back. There's other people that want to play. And so I did that on purpose because I'm mitigating risk. Also, a lot of times people will sprint through first base. And as they're looking for the ball to come, they extend their leg out into a really extended hamstring position. And that's how you beat the ball out. I actually hurt myself in high school doing that. And so I'm not going to say I'm scared of doing that. I do it a bit, but also over the last month, I've been diving head first to first because it's a way to still get there, but also not have to do the extension to get there. And I'd done that quite a bit. It was working out okay.

I was getting called safe. So I kept doing it, but also it stops the potential of the injury, which like I said, in the beginning, I actually hurt myself with the extension to first base. That's how it happened. So I know the mechanics of how it happens. I know the activity spike was there. And for even before that tournament, I was having some low back discomfort, which the low back discomfort tends to turn off the glutes. I was already feeling my hamstrings were cooked before that tournament. And so I was already doing bird dogs and side planks and things to help out my back or going, I was going on walks throughout the week. And so I, I tend to think of this as everybody's going to get in this scenario at some point. And you have to know what type of risk you're going to assume. Unfortunately for me, like, I think I got away with a lot and I was not playing softly by any means. And unfortunately it was the last, or it was the two innings before the end of the game. So it was the seventh inning. We're up by like 14 in the adult league baseball. And then this happened on, I was going to try to go a double on a game where we're up 14 and there's only two innings left. Like it really didn't matter. Right. And so I think we need to be smarter about it. I was getting greedy and unfortunately I was two innings away from getting away with it. And, but I think when you are all taking a audit of what your activity level is and things that actually matter, I think you need to decide what type of risk you're going to assume.

So I was, as I said in the beginning, I was really mentally beat up from this, but I know for a fact that a lot of people that I played with, they do not come back from these, these injuries. I will, I can already see at this point, I can jog around to about like a 70% jog and I'm perfectly fine. And there was even a weekend, actually the, the, the weekend after I did, did this, we actually had a, a nice baseball game that we were playing in. We were playing in Angel Stadium. So the whole league gets together and we ran out Angel Stadium. I, I told them I did not want to play. I did not play a single inning in the outfield because I know I'm trying to save myself, save myself the, the possibility of, of overdoing it. Cause I know I was going to. So in the, in the end of it all, you got to think to yourself of, does that game matter? And if you take some time off, what do you lose? And if you re-injure it, what do you lose? And so I know that we have a season coming up here in about a month, a winter season. So what will I lose if I only, if I risk too much in that one game when I'm really not prepared? And I have four weeks off after the, after that. So I have a lot of time to do better rehab. So just posing those questions to you guys. I plan on doing another update at some point about this. I probably am not, I'm not going to document the whole thing. Like I had like the back injuries and stuff. And we were kind of playing with the idea of like, like my wife was going to videotape me limping around, stealing my Jersey, my uniform. I said, I, I could, I could, we can make a YouTube video about this, but I'm not in the mood. You know, I really don't want to. And so I said, if you guys want to take videos of me candidly, where I'm not paying attention and to document like A to B and sure. But it's, it's very hard to be in the, in the mood to, to educate and share that kind of stuff unless you've started to recover. So I've recovered a lot. I'd say within the first week I was 50% better, but it's very far from sprinting, but I'm able to do everything drive and I can even work out. So I worked out like twice last week. I worked out once this morning, but remember working out or bodybuilding is not necessarily getting back into sprinting.

They're very different things. So I need to take an audit to make sure that my hip extension is good. And internal rotation is good. I need to make sure my glutes are, are on my hip hinging patterns back. And then I think what I can start, which I did today is I mainly people hurt their hamstrings when they reach top speed and they start extending or casting their leg, which is what I was doing because the base was there. You can't like hip right before the base and then, you know, and then do a, like a small step to hit it. So because the base was there, that's why I extended it. But usually you can do like hill sprints because you never really reached top speed.

Or the sled, which is why I'm picking that sled. So if you guys have questions, feel free to reach out to me. And again, if you want any assessment from us, we do virtual and in-person services to help people build programs for things like this. We've had a lot of our own personal experiences with low back conditions and groin stuff and shoulders and hamstrings like this. And so we've all had our own things. Me, Mandy and Donna have all had other things. So if hopefully if our experience can help you and spare you some grief along the way, that's what we want. And what we want more than anything else, you know, what you should do is you need to get back to physical activity as soon as humanly possible. If you don't, you fare worse. Everybody who gets better, everybody who gets back into their sport sooner is always the better, but also being responsible with it. So what my plan is, we're going back into baseball, is so it's been, again, two weeks. This Friday, I'm probably going to go to the field and hit a little bit and throw. I will probably try to jog around the bases a little bit. And that's probably it. And then I'm going to wait for the next week. But I'm still going to build up a lot of my other abilities and strength and make sure that I have a full functioning body, at least for even a weight training perspective first before I go on and start sprinting full on out. But if you guys are looking for us, call us 714-502-4243 or email info at, sorry, yeah, info at p2sportscare.com. I'll see you guys next time.

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