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  • Posted On: 12-24-15, 3:04 pm (EST) #1

    Hamstring tendon pain

    December 24, 2015, 3:04 pm

    Hello all;

    about 3 month ago , when i squating , i injuried my left knee. after MR and ultrason , doctor said that no problem. just need to strecth and make it stronger. it is tendon pain. well, i had started to strecthing (really boring) and strecthin really recover it. Even after 3 month , i have still pain on my hamstring tendon. i need a workout about my legs to back to gym. i thought i can have 2 legs day to make it stronger. at starting with light weight and after 1 month i am gonna increase weight. But i don't have any clue how to write workout plan. Maybe 1 day muscle damage and other day muscle stress like Scotts'chest day.

     

    Could you help me to write workout for me.

     

    First day,

    • Strecthing
    • free squat
    • hamstring curl
    • leg extension
    • rack squat or machine push
    • calf rise

    Second day

    • Strecthing
    • freesquat
    • Jump to box
    • lunge
    • deadlift with light weight or back extension(i really miss deadlift.)
    • AB Crunch machine
    • oblique and etc.

    if you write your idead , i will be really really happy.

    Thanks.

  • Posted On: 12-25-15, 1:22 am (EST) #2

    Hamstring tendon pain

    December 25, 2015, 1:22 am
    Posted by: ycaner

    Hello all;

    about 3 month ago , when i squating , i injuried my left knee. after MR and ultrason , doctor said that no problem. just need to strecth and make it stronger. it is tendon pain. well, i had started to strecthing (really boring) and strecthin really recover it. Even after 3 month , i have still pain on my hamstring tendon. i need a workout about my legs to back to gym. i thought i can have 2 legs day to make it stronger. at starting with light weight and after 1 month i am gonna increase weight. But i don't have any clue how to write workout plan. Maybe 1 day muscle damage and other day muscle stress like Scotts'chest day.

     

    Could you help me to write workout for me.

     

    First day,

    • Strecthing
    • free squat
    • hamstring curl
    • leg extension
    • rack squat or machine push
    • calf rise

    Second day

    • Strecthing
    • freesquat
    • Jump to box
    • lunge
    • deadlift with light weight or back extension(i really miss deadlift.)
    • AB Crunch machine
    • oblique and etc.

    if you write your idead , i will be really really happy.

    Thanks.

    Yas,

     

    First off, if you have tendon damage or tendonitis in your hamstring you should not be training legs/hams too intensely until it heals. Tendons take 4-8 months to heal completely due to low blood flow to connective tissue - same issue for ligaments.

     

    I would not be doing jump-to-box or heavy deadlifts until your tendon has healed. These motions will only increase healing time. If you want to do legs twice per week, I would focus soley on whole leg exercises like squats and leg presses. If you deadlift, I would do so with light weight as you have said and slowly work your way up. Avoid box jumps and lunges until the injury heals - these put execessive stretching stress on your hams which is not what they need right now as the tendon is healing.

     

    There really is no need for "muscle damage" and "muscle stress" concepts as pumping iron does both simultaneously. There are no specific "damage" and "stress" workout routines but rather high volume/low volume and high intensity/low intensity routines.

     

    John

  • Posted On: 12-25-15, 4:38 am (EST) #3

    Hamstring tendon pain

    December 25, 2015, 4:38 am
    Posted by: jmboiardi

    Yas,

     

    First off, if you have tendon damage or tendonitis in your hamstring you should not be training legs/hams too intensely until it heals. Tendons take 4-8 months to heal completely due to low blood flow to connective tissue - same issue for ligaments.

     

    I would not be doing jump-to-box or heavy deadlifts until your tendon has healed. These motions will only increase healing time. If you want to do legs twice per week, I would focus soley on whole leg exercises like squats and leg presses. If you deadlift, I would do so with light weight as you have said and slowly work your way up. Avoid box jumps and lunges until the injury heals - these put execessive stretching stress on your hams which is not what they need right now as the tendon is healing.

     

    There really is no need for "muscle damage" and "muscle stress" concepts as pumping iron does both simultaneously. There are no specific "damage" and "stress" workout routines but rather high volume/low volume and high intensity/low intensity routines.

     

    John

    Hello John

    Thanks for advices. i really miss leg workout because 3 month passed. i need to recover and make it stronger my legs. because when i sit on chair ,rarely i cant exten my injuried leg. in addition doctor told me that not heavy lift but slowly and light weight work is good as you said.

     

    after you advice ;

     

    First day,

    • Strecthing
    • free squat
    • hamstring curl
    • leg extension
    • Leg press with light weigh
    • calf rise
    • abs workout

    Second day

    • Strecthing
    • freesquat
    • hamstring curl
    • leg extesion
    • deadlift with light weight or back extension(i really miss deadlift.)
    • AB Crunch machine and other abs workout

     

    Thanks for advices.

  • Posted On: 12-28-15, 2:13 pm (EST) #4

    Hamstring tendon pain

    December 28, 2015, 2:13 pm

    @ycaner I would add a lot more glute specific exercises like bridges, lateral bandwalking, glute raises, side lying hip abductions, etc. Strong glutes help assist the hamstrings with hip extension which will take pressure and stress off the hamstring. I would also make sure your ab exercises included low ab exercises to assist in the proper pelvic position.

     

    As far as stretches go, make sure you are.stretching your hip flexors, glutes, and piriformis along with your hamstring. I have found that dynamic stretching of the hamstrings tend to work better than static stretches with a rope or against a wall.

  • Posted On: 12-29-15, 2:43 am (EST) #5

    Hamstring tendon pain

    December 29, 2015, 2:43 am

    Hey Haley;

    Thanks a lot for advices.

  • Posted On: 12-29-15, 12:52 pm (EST) #6

    Hamstring tendon pain

    December 29, 2015, 12:52 pm

    You're welcome! Let me know if you have any more questions!

  • Posted On: 03-06-16, 3:59 pm (EST) #7

    Hamstring tendon pain

    March 6, 2016, 3:59 pm

    Hello all;

    After your advices , i worked really hard and gain my strenght again :) . it hurts rarely but i feel good. Thank you very very very much for advices.

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