Tweaked Hamstring, How to Proceed at the Gym?

ShowPoodleGirl

I seem to have tweaked my right upper hamstring/glute. When I do movements that resemble an RDL it's a bit uncomfortable. Nothing crazy, but I can tell it's more of a tweak feeling than a good 'I just worked out' feeling.
I usually do splits like legs-upper body-rest-legs-upper body-rest-rest.
I was hoping it would heal up during my upper body and rest days but that doesn't seem like it's enough of a break to get it to heal up. I have been trying roll it and stretch it.
I don't want to skip a leg day if at all possible, but a lot of my exercises are more glute/hamstring focused (like hip thrusts/rdl's/ bulgarians). Could I do those in a B stance (or just do bulgarians on the one leg) and just work the one side for a session or 2, or should I do/find exercises that are quad based only for a session or 2?
or should I just do some cardio so I still get to the gym but give my legs a full break from weights for a week or so?

chaney3000

Well first is rest and recovery. I would do some cardio based work so you get a burn and work the legs w/o stressing the hammie/glute. Something like elliptical or stationary bike.

Second is figure out what caused the issue. Overworked, bad form, too much weight, poor muscle flexibility, lack of hydration. Correct this to prevent it from happening again.

Third is re-intro to your workout. I suggest not jumping right back into what you were doing. Probably go in and lift at 50% weight for 8 reps max. Dp this for a couple days/sessions. This gives you a chance to see how your muscles feel. Then go up to 75% for a couple days/sessions. If everything feels good. Go back to 100%.

And lastly, come up with a prevention plan. So you recovered, guessed what caused it and eased back into it now let's not do it again. Maybe a yoga day or light cardio day. Or a better warm up/cool down routine. I used to have issues with my IT Bands since I run a lot. So I had to change my leg workouts, add in more light cardio rehab like elliptical and stationary bike and foam rolling to help. So this is person specific.

Hope this all helps.

tomcustombuilder

Don’t do anything that causes pain or discomfort otherwise recovering will take a very long time. Those take a long time to recover even with rest and aggravating it takes even longer.

ShowPoodleGirl

Thank you! I'll swap leg day for cardio till it's feeling 100% then ease back in. I think it was probably a combo of form and too much weight maybe. I haven't gone to the gym in years and only started back up at the start of September and I have never done some of these exercises like Hip Thrusts and RDLs and I did struggle to feel them where I should but I was unsure if it's cause of my form or cause I was doing too little weight. I feel I have a better understanding of the form now so I will ease up on the weights and work it back in really slowly once it's feeling 100%.
I've been working on bettering my warm ups too and usually also do a lighter 'warm up' set to prepare my muscles for the exact movement.

AnnPT77

Pick your cardio carefully, then: Some of those will also stress the hammie. All forms of cardio don't have the same effects, in musculo-skeletal terms.

ShowPoodleGirl

AnnPT77 wrote: »

Pick your cardio carefully, then: Some of those will also stress the hammie. All forms of cardio don't have the same effects, in musculo-skeletal terms.

Do you have a recommendation?

AnnPT77

ShowPoodleGirl wrote: »

AnnPT77 wrote: »

Pick your cardio carefully, then: Some of those will also stress the hammie. All forms of cardio don't have the same effects, in musculo-skeletal terms.

Do you have a recommendation?

I'm sorry: No, I don't.

I have some coaching credentials in my main cardiovascular athletic activity (on water and machine rowing), but zero knowledge of physical therapy, rehab, or anything of that nature. Those are the kind of professionals who might be able to help you.

Further, giving you advice would require knowing exactly (very exactly) what "tweaked hamstring/glute" is in your specific case. I don't have the credentials to assess that, and I'm skeptical that anyone can do it with precision over the internet.

What I DO know is that some people speak as if "cardio" were just one thing - regardless of what exercise mode it is that raises heart rate - and sometimes speak as if no form of cardio challenges specific muscle groups. That's nonsense.

To be semi-specific, cycling, running/walking/hiking, rowing, and stair climbers (among others) utilize the hamstrings. Would they be problematic for you? I don't know. I suspect you can figure out some of this yourself, experimenting with caution. A physical therapist or personal trainer with strong rehab credentials would be ideal, though, IMO.

I wish I could help, but I can't. I'm sorry.

ShowPoodleGirl

Thank you. I had given some thought to the types of cardio that I thought would most effect it but that did make me think more of it and decide to keep my cardio to walking the dogs for now.
It's a super minor tweak. Just feel a tiny bit when I do something that resembles an rdl movement (like picking up my tiny dog from the ground). I don't feel at this time I need 'professional' help but I will keep it in mind if for some reason it won't heal with rest, icing/heat, gentle stretching.