Hello all,

I pulled my right hamstring last week doing HIIT on the self propelled treadmill (got me on the last flat out sprint). I took the weekend off and tried to dosome heavy deadlifts this morning. It was not happy with me. I don't think I did any damage but it protested the 5 reps at 195.

Would doing dumbbell RDLs on the days when I'm not trying to do heavier deads help the hamstring loosen up? Also open to any other suggestions.

Thanks.

Jeff,

A pull is a strain (a tear). You need at least 2 weeks of rest and icing it before you subject the muscle to any exertion. I would not do any concentrated ham work until it fully heals. To keep the muscle flexible and minimize scar tissue development, I would do light squats or leg presses. Once you can comfortably message the muscle as well as apply heat to it without it hurting, I would then start doing some light ham work and slowly work back up to the weights and reps you were doing before.

If you read my article on muscle tears as well as my own personal experience with muscle strains, the last thing you want is any significant creation of scar tissue. This will increase the probability of constant re-injury.

John

Hey guys,

John here. I was in the middle of second set of romanian deadlifts and i felt a pop. I dropped the weight immediately. I'm able to walk albeit, with a limp, and there is swelling on the spot. I understand that it's difficult to know the extent of the injury but to give you an idea, i was using 225lbs and i went a bit deep. THis happened about 15 min ago and the throbbing is starting to set in.

I just started working out in November and i can't tell you how disappointed I am with this forced break. How long and what is the best way to really get my ham work back up. It was my focus along with calves and chest and now i'm at a dead stop.

When i press into it, it does not hurt but there is a "throbbing" sort of pain going on, just not with pressure. In fact, pressing on it feels pretty good. I'm worried about the scarring that can happen. Do i use heat and how frequently? do i ever need to ice it? should i put compression on it? What's worked best for you? Freaked out a bit. It's a bit like seeing a ding on a beloved car, just frustrating as all hell! THanks for any advice.

@jcgadfly RICE principle brother "Rest, Ice Compression and Elevate". Get Well Soon

Thanks. Hamstring and I haven't had problems for a while now. Become a little stronger since then (I hope).

Thats encouraging to hear :)