Sore. I can walk alright, but going down stairs still gets it to grab occasionally. Flexibility wise it isn’t too far off normal, but when it comes to doing anything involving the usage of the flexibility is when I feel it.
Sore. I can walk alright, but going down stairs still gets it to grab occasionally. Flexibility wise it isn’t too far off normal, but when it comes to doing anything involving the usage of the flexibility is when I feel it.
yeh you have a hammy pull, i thought it was a cramp at first.
So did I, but I never had a cramp cause that lasting pain so thats why I asked for the info when I got back. It’s been helping already, but damn. I want to run so bad right now.
So did I, but I never had a cramp cause that lasting pain so thats why I asked for the info when I got back. It’s been helping already, but damn. I want to run so bad right now.
I know ur feeling man, my whole season has been filled with hammy injuries, just make sure to do alot of whatever u can do for example alot of upper body/depletion pushups will help keep ur cns sharp and tempo work will have keep u fit. by day 4-5 you should be able to start some lite acc work 2x10x10 etc. What do you think was the cause of the injury?
On Thurs I was doing some block work and felt it tweak a little bit. On friday I did light accel work and it felt alright, but I couldn’t get it loose at all on Sat. I dunno what caused it honestly, it was pretty random. It was an early practice and I was tired so I probably didn’t give myself enough of a warmup on Thursday.
Sunday I did upper body lifting and today I did some bike work and some circuit lifting on what I could. Tomorrow is usually a high int day so I’ll try those depletion push ups to keep the cns work up. Thanks.
On Thurs I was doing some block work and felt it tweak a little bit. On friday I did light accel work and it felt alright, but I couldn’t get it loose at all on Sat. I dunno what caused it honestly, it was pretty random. It was an early practice and I was tired so I probably didn’t give myself enough of a warmup on Thursday.
Sunday I did upper body lifting and today I did some bike work and some circuit lifting on what I could. Tomorrow is usually a high int day so I’ll try those depletion push ups to keep the cns work up. Thanks.
“Work the upper body weights with a push/pull split 4x/wk (Mon, Tues, Thurs, Fri)and depletion push-ups 2 x/wk (Wed, Sat) for stimulation and use EMS on the hams, gluts, Erector Spinae, and abs (be careful with your selection of sit-ups till you know if it might be a problem)“. CF
A few points quickly:
1: When injured, you aren’t concerned about the ability to go fast at that point so that is the time to work harder- not less!
2: Choose the work which doesn’t stress the injured area.
3: When massaging the area work towards the injury site from BOTH directions. (Up towards it from below and DOWN towards it from above).
4: Rehab running sessions- set up three cones, each 10meters apart.
Run from a standing start from cone one to the middle (2nd) cone then jog to a stop, turn back to the third cone and, again from a stand run to the middle cone, and repeat. Be sure to start all runs from a complete stop and don’t accel past the cone. Make sure he is completely warmed up before starting the routine and don’t over-stretch the affected area.
5: For the first running session, do 10 x (10 x 10 runs, back and forth) with about a 1 min break between sets of 10.
6: Upper body weights should be ramped up to compensate for the lower CNS output from the running portion of the program and should be supplemented once a week by depletion push-ups (max possible till you drop, wait 90 sec, again till you drop, 90sec, repeat for the last time in the set.)
Thanks man. I did some biking and light body weight work until I was warm and then did some work with a foam roller. I worked from my calves up to my lower hammys, and then did my glutes, hips, and hip flexors before hitting the sore spot. I went slow and felt a knot which ended up getting a lot looser. It’s still there but it feels less tight.
I set up a bench behind me for lifting and did 1/4 (possibly shallower) squats which didn’t effect my hammy at all, so I was able to get that in. Then I did the depletion push ups and now I feel fried.
Thanks man. I did some biking and light body weight work until I was warm and then did some work with a foam roller. I worked from my calves up to my lower hammys, and then did my glutes, hips, and hip flexors before hitting the sore spot. I went slow and felt a knot which ended up getting a lot looser. It’s still there but it feels less tight.
I set up a bench behind me for lifting and did 1/4 (possibly shallower) squats which didn’t effect my hammy at all, so I was able to get that in. Then I did the depletion push ups and now I feel fried.
just be super careful with the squats, probably shouldnt done those squats till day 6 or 7.
Feelin pretty good. Still grabs randomly but it isn’t sore any more. It makes me think that I can do more than I can. I did some light jogging today for the first time and felt tight, but not sore. Did some bike work and then had a nice and slightly painful massage on it.
Its feeling pretty decent right now. I’ve been pounding more fish oil than usual, like 8-12 caplets a day, because I heard that it works fairly well as an anti inflammatory.
Feelin pretty good. Still grabs randomly but it isn’t sore any more. It makes me think that I can do more than I can. I did some light jogging today for the first time and felt tight, but not sore. Did some bike work and then had a nice and slightly painful massage on it.
Its feeling pretty decent right now. I’ve been pounding more fish oil than usual, like 8-12 caplets a day, because I heard that it works fairly well as an anti inflammatory.
