Just yesterday I was in the middle of some HIIT sprints and I came up lame because I tweaked my right hamstring. It's not directly on the back of my leg, sort of on the back but closer to the knee and the outside of my leg.
Anyway, I'm obviously pissed and discouraged. I have a some gym sessions coming up on M, W and F and I have a couple of questions about what I should and should not do.
Monday I'll be doing the following:
Low incline DB Benchpress
Wednesday I'll be doing:
Friday shouldn't matter since it's a delt, tri, bi day.
So what should I drop or modify if my hammy is tweaked? I don't think it's a pull, I see no swelling bruising or anything. The pain during movement is minimized since I've got it wrapped right now.
Take out dealifts for today, as while it might be only "tweaked" now, it could get a whole lot worse should you decide to ignore it and "pull" or "tear" it.
If its feeling fine by wednesday, try doing a light set of your leg exercises and work your way up slowly to make sure it is fully healed. If its not feeling fine, I really wouldn't work legs as there's not much in there that's not going to further hurt it. In one week of the gym you get very little change, so its not really worth further injurying yourself and being out for a longer period of time.
Are there any alternatives do deads that you can suggest? Something that will give me a decent pump in the back in lieu of the deads?
You shouldn't be doing deadlifts or barbell rows. Period. Unless you're dumb and you want to hurt your hamstring more.
Plus, you should not be doing deads to get a back "pump."
Sorry I should've used a better term.
I'm not looking for a pump. What I'm looking for is a substitute for deads and bb rows since my hamstring is injured. Today is my chest and back day and I'd appreciate the help.
Honestly, I'd lay off anything that involved standing to support heavy weight. Some substitutes:Originally Posted by Hangul
DB Rows (performed on a bench)
Lat Pulldowns (shoulder grip or narrower)
Rows (closegrip, vgrip, shoulder grip)
Last edited by MM; 09-19-2005 at 12:57 PM.
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I'd suggest about the same. I'd lay off anything that the hamstring will need to support.Originally Posted by MM
Definately take some time to recover (at least a week or two) and come back at it gradually.
I had a hamstring issue that has turned into a nagging hamstring-glute-lower back issue because I was too stupid to give myself enough time to heal.