I pulled my hamstring 2 weeks ago sprinting so I took a few days off and spent the rest of the week doing upper body only. The affected area is the outer part of the right leg, about 2 - 3 inches above the knee.
This week (Monday) I did squats and felt a bit tight in that area but felt no pain so I did my required sets at 10kg less weight than what I should have done if I wasn't injured.
Two days later I did deadlifts at the normal weight, again felt a bit tight but no pain so I carried on and on my last rep I felt my hamstring go.
I want to know what I did wrong. Is the tightness a sign that my hamstring hasn't healed? How should I ease back into lifting? I haven't pulled a muscle before so I don't really know what I should be doing.
In terms of treatment, I have been icing the area and gentle fascia release on a roller.