T Nation

Hamstring Injury


#1

sorry if this is the wrong forum, i am new to the site...

so i started doing the natural glute ham raise (from the floor). the first week i only did 4 half reps. the next week i knocked out 10 full reps with a couple attempts to failure. since that time i have been playing plenty of sports with no pain... however my hamstrings (especially my left one) has a constant feeling of tightness. how do i distinguish between a tight hamstring and a strained hamstring?

my third week doing the natural glute ham raise, my hamstrings (especially the left) felt weak and i only did 4 half the way down. my forth week when i tried doing it my hamstrings felt quite bad, and my left hamstring immediately cramped up and was very tight for a couple of days.

why would my hamstring get worse with time not better? thoughts on treating it? thanks.


#2

do dynamic warm-ups before u workout and make sure to static stretch at the end of ur workout (especially tight muscles like ur hamstrings)


#3

i do dynamic warm up, and i do light stretches. though again, if i can't distinguish between a strained and a tight hamstring, i can't stretch it (cause stretching a strained hamstring will make it worse). also i'll add i do foam rolling.


#4

You say you have been doing lots of sports too, simply put you've overtrained your hamstring.
You can rarely do any form of sprinting when you're doing GHR's. Personally I used to do everything at once and suffered a ridiculous amount of ham strains. Now I organise the training into blocks and have no problems.
example:

Block 1: Intense weights + plyometrics (No sprinting)

Block 2: Sprinting + maintainence weights (No direct hamstring work, mainly squats)