I tore my adductor longus from my pelvis 11 weeks ago and the initial prognosis was conservative at 6 months before being able to run at a reasonable pace again. However, through good rehab with my physical therapist I am maybe 10-12 weeks ahead of plan and am back up to maybe 80-85% of my normal pace on 200m intervals for example. I can do all the olympic lifts without any issue. I can also do walkover hurdle drills but feel that the next step to actually hurdling again is still a step too far (the muscle ripped when hitting a hurdle with my trail leg). Right now I am at stage where apart from my runs getting faster and lifting heavier I am not sure how I can progress and get the confidence that the muscle will hold up on a hurlde. Is there any suggestions as to what I can be doing right now in order to progress the rehab from a hurdling perspective specifically. Will it just be a case of continuing the strength and conditioning and only return to hurdle when flexibility and strength is at 100%. We estimate its at 95% right now. Any thoughts or experiences would be welcomed.
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