BPC and TB aren't worth wasting time on. I tore my right hamstring on a deadlift set ~6 years ago right off the floor, never forget that 'pop' sound. Here's what I suggest, none of which requires a PT visit if you just google and youtube shit:
-Identify the imbalance(s) that caused it
-Attack that/those imbalance(s) with isolation movements including high intensity, high volume and isometric approaches
-Maintain adequate volume and load to prevent falling out of balance again (Simply: Don't stop hitting the areas that needed work once it heals fully)
-Learn to properly engage the glutes during loaded hip hinges (dead, squat, and all similar movements)
-Learn to properly engage the core during loaded hip hinges ^
-Assess form on the movement(s) that strain(ed) the muscle
Without knowing you at all I'd imagine you have overworked quads and underworked hamstrings (the common issue) with little or no glute work being done so it's likely you do not know how to engage them. I could be wrong, but this is the case in pretty much all guys that tear hammies; Notice you do not really hear much about women in the gym tearing a hammy? Notice how much ass work they do.
I'd suggest learning how to hinge the bar up rather than 'pull' it up; Perform Rack HINGES not Rack PULLS. To begin, put a resistance band across a power rack at the height of your hips, walk forward into the band so it's got tension trying to pull your ass backwards, once your hips have been pulled back a bit squeeze your cheeks and think about moving your pelvis forward directly against the tension of the band. Once this movement is comfortable, begin performing the pattern while also holding a barbell (or a pvc pipe or similar if the barbell is too heavy for your hamstring currently) and standing in the same stance as your rack pull/deadlifts. Ideally you want to keep the bar in contact with the body, let that band sink your hips back as you descend, then simply fight the band to perform the RP/DL motion. It sounds silly but this does work. Truly, a DL/RP is not an 'up and down' motion; It is a 'hips forward, hips back' movement. Once you get this down, as long as you keep your back straight and shoulders retracted you will essentially be able to squeeze your cheeks and engage your hips to perform the movement entirely, minus the first ~1-2 inches off the floor if you pull from the floor but if you're not doing PL/Strongman comps I'd recommend ignoring standard deadlifting anyway.
For recovering and maintaining your hamstrings I suggest avoiding the leg curl machines (except for one nifty usage I'll get to) and instead go for reverse sled drags if possible as these are going to build your posterior chain much better and in a much more functional/practical way. It's unlikely that you'll have access to this in the gym unless you go to a really cool fuckin gym though, so you might have to DIY it at home. Don't need much weight, you could literally put a rope through a 45lb plate and just drag the fucker down the sidewalk a few laps. Avoid doing full ROM Deads, Squats, Rack Pulls and similar movements but work in the partial rom that is comfortable for you. If you have boxes available to squat to, break em out. Even if it's only a 2 inch ROM, it's gonna be better to work some reps in that 2 inch ROM than ignore the movement. Obviously keep weight LIGHT and volume moderate, you are trying to stimulate tissue regrowth not build a new PR. Now for the leg curl machines, if you have a laying down version you can get a great isometric contraction with it. Lay on the pad, use no weight until you figure out if your leg can handle any, and instead of doing the 'curl' you should squeeze your glutes hard and keep your legs straight while raising them up toward the ceiling all as one unit. You're not gonna move very far, just enough to feel your quads no longer in contact with the pad at best, but you should feel a very intense contraction down the entire leg and in the cheeks. Isometric holds for time like this will greatly assist your recovery. Weight here is not as important as the contraction intensity and the time.
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