Repetitive Tears/pulls/strains in the biceps femoris, adductor magnus, and gracilis. In the last few years I have had at least half a dozen injuries. Probably closer to a full dozen.. Anyone got any advice?
Oh, and It usually occurs during running/sprinting. Anything explosive tends to aggravate it. Dead-lifts a few times.
I am in the service so I do a lot of running for physical training. as far as other injuries I have taken. Over use injuries such as repetitive ankle rolls and what not.. Went through physical therapy for both.. But I was just out of physical therapy like 2 weeks ago for my hammy and I was running a PT test Tuesday and on the last 50 ft or so I pulled my Right biceps femoris again when I tried to open my stride up. I understand that it may be only a mater of properly rebuilding them after so many injuries I am looking for more advice
I have changed my Leg routines up to so that I always start my Hams first in hopes that I will get some greater strength and flexibility gains from them.
my routine from last week looks like this.
10min cardio warm up stationary bike
Stiff leg deadlifts: 135x15, 185x8,185x8
Uni Standing Leg Curls: 95x12, 95x12, 95x12, 95x12,
Lying Leg Curls: 65x15, 95x12, 95x12, 95x12,
Walking Lunges: 100x10each leg,100x10each leg,100x10each leg,
Squats: 225x15, 275x3, 315x9, 315x9, 315x9, 315x9,
Leg Press: 360x30, 405x30,405x30,405x30,405x30,
Leg Ext: 60x30,60x30,60x30,60x30,60x30,
10min cardio cool down stationary bike with protein shake in hand..
I went home and picked up a book and jumped right on my tread mill to try and move out some lactice acid.. I walked for about an hour..
I noticed a bit of discomfort from my biceps femoris durring my training but nothing Really serious.