Serious proximal hamstring rupture or avulsion, path chosen (surgery or conservative) – but your rehab still feels like “good days, bad days, and hoping you’re not messing it up”?

This guide is for you if:

• You’ve already chosen a path (surgery done or committed to conservative rehab).

• You feel “medically cleared but not strategically guided” – protocols are vague or stop too early.

• Rehab feels like random exercises, not a coherent plan: some strength, some jogging, spikes of fear.

• You swing between overdoing (flare‑ups) and under‑doing out of fear of re‑tear.

• You want a clear, phase‑based structure to use with your surgeon / physio / S&C coach, not another generic hamstring PDF.

This is not for you if:

• You’re still deciding about surgery vs conservative (start with the free 101 Guide).

• You don’t have access to any local clinician at all.

• You want a rigid, one‑size‑fits‑all protocol with exact weights and reps, instead of a framework to adapt to your context.