Aloha all, I am recovering from a hamstring strain (technically a grade one but I had all the symptoms of a grade two minus the bruising) and its been over a month now and I am wondering if anyone had suggestions for getting back in the gym, like a recommended progression? I don't have any pain now but it feels tight and like there is a knot in the back, high part of my thigh near my butt cheek.

Any advice would be good. A friend of mine recommended starting at 50 percent of what I was doing before and progressing as I feel comfortable.