Grade II Hamstring Tear

[BuddyGlove1]

Hey Everyone. Been a while since I have been on the site. Had a grade II hamstring tear and was pissed off at the world. Was about 7 weeks ago and still having issues. I am thinking I have not been giving myself enough time to heal. I started doing a lot of walking (stairs included) and only doing upper body lifting after a week of the tear. Did have some pain in walking. I was getting better after a month and added running twice a week and did have some pain the next day. I did a first half assed leg workout yesterday and feel like my leg is killing me today.

When I experienced the tear I was finishing up a 3 mile run and was doing 100 yard sprints for the last mile. I heard a loud pop and instant pain. I sat on the ground for 15 minutes and then limped home. Never went to a dr. Bruised around the knee and lower hamstring.

I think I have been pushing it too hard and am not healing well. Looking for advice on what to do. Should I drop all weight training for a time period until the leg heals? Should I do swimming for cardio and do upper body training only? Advice is much appreciated. Not on a cycle and am on TRT 160mg per week. I did boost to 200mg per week recently as last blood work was 593 total Testosterone . New Dr did not do Estrogen and have not been on an AI.

Also over last month have been half assing diet and have gained some fat. Obvious loss of muscle mass in legs. All other measurements are about the same. Small increases in lifts for upper body.

Thanks all!

[kelkel]

Hamstring tears are no fun. I really wish you would have seen a doctor and went through rehab. Rehab did wonders for me for back to back hamstring tears, one leg being a partial tendon tear, the other about a 50% tear of the bicep femoris. These were preceded by a distal bicep tear all within about 6 months last year.

Currently if your hamstring is irritated I'd take some time without working it to allow any inflammation to subside. Once it does consider slowly working back into your hamstring training. Do them first on leg day. Not so you're stronger but so they are not in a weakened state from quad work and more susceptible to re-injury. My PT guy was fantastic and I learned a lot from him. He strongly suggested mostly eccentric work which obviously requires lighter weight. I train at home but had basically the same seated curl machine as rehab did.

I ride a stationary bike for a few minutes to warm up then start with a high rep two leg normal warm up with very light weight. I then begin the eccentric work. This means pull the weight down with both legs and then resist with only one leg on the way up. Repeat with two legs down then the other leg resisting on the way up. Slow and controlled is key here. Stick with a light weight and make the movement hard by controlling it's speed. I literally will take only 10 lb jumps here. After several months of these I now have added a couple lighter sets of normal seated curls.

Next he recommended lighter stiff leg deadlifts with dumbells. The hamstring is more stable when the foot is stable. I do these lighter and very controlled. They still work just fine. Remember that when we would normally do heavy leg curls the start of the movement is quite violent. This is what you need to avoid. I don't have much doubt that i could now do much more weight but I'll admit I'm gunshy to attempt it and probably won't any time soon. I'm getting good work with the current plan and can't stand the thought of re-injury.

You should be able to squat and leg press without issue by now without effecting your ham, assuming you start light. I now train hams on a different day than quads so I can focus on them. Train everything you can, no need to stop. Just be smart with your hams and any activity that could potentially effect them.

Here's a couple pics. The one with the tape is just after the first partial tendon tear. Only a little blood/bruising is visible but within a couple days it was all bloody from mid ham to my calf. The second pic is just after the second muscle tear showing how the ham now abruptly cuts off. Weird stuff.

[almostgone]

^^^^ Buddy, Kel helped me out when I had a small tear recently and the slow controlled negatives and controlled d'bell deads were very effective.
Good luck, you'll probably be back at it in no time, just don't rush it!

[B.Corgan SMP]

Hamstring tears are no fun. I really wish you would have seen a doctor and went through rehab. Rehab did wonders for me for back to back hamstring tears, one leg being a partial tendon tear, the other about a 50% tear of the bicep femoris. These were preceded by a distal bicep tear all within about 6 months last year.

Currently if your hamstring is irritated I'd take some time without working it to allow any inflammation to subside. Once it does consider slowly working back into your hamstring training. Do them first on leg day. Not so you're stronger but so they are not in a weakened state from quad work and more susceptible to re-injury. My PT guy was fantastic and I learned a lot from him. He strongly suggested mostly eccentric work which obviously requires lighter weight. I train at home but had basically the same seated curl machine as rehab did.

I ride a stationary bike for a few minutes to warm up then start with a high rep two leg normal warm up with very light weight. I then begin the eccentric work. This means pull the weight down with both legs and then resist with only one leg on the way up. Repeat with two legs down then the other leg resisting on the way up. Slow and controlled is key here. Stick with a light weight and make the movement hard by controlling it's speed. I literally will take only 10 lb jumps here. After several months of these I now have added a couple lighter sets of normal seated curls.

Next he recommended lighter stiff leg deadlifts with dumbells. The hamstring is more stable when the foot is stable. I do these lighter and very controlled. They still work just fine. Remember that when we would normally do heavy leg curls the start of the movement is quite violent. This is what you need to avoid. I don't have much doubt that i could now do much more weight but I'll admit I'm gunshy to attempt it and probably won't any time soon. I'm getting good work with the current plan and can't stand the thought of re-injury.

You should be able to squat and leg press without issue by now without effecting your ham, assuming you start light. I now train hams on a different day than quads so I can focus on them. Train everything you can, no need to stop. Just be smart with your hams and any activity that could potentially effect them.

Here's a couple pics. The one with the tape is just after the first partial tendon tear. Only a little blood/bruising is visible but within a couple days it was all bloody from mid ham to my calf. The second pic is just after the second muscle tear showing how the ham now abruptly cuts off. Weird stuff.

Jesus kel, what do you feed those things? Iron ore?

[kelkel]

Jesus kel, what do you feed those things? Iron ore?

I just carry zero fat in my legs. Genetic I guess. Bottom pic (above) is relaxed to show the odd ham attachment. If I tense it it looks relatively normal.

[B.Corgan SMP]

I just carry zero fat in my legs. Genetic I guess. Bottom pic is relaxed to show the odd ham attachment. If I tense it it looks relatively normal.

Feel free to skip leg day for a decade or so.

[BuddyGlove1]

Thanks for the advice everyone. Would you recommend swimming or riding a bike for cardio during this time?

[kelkel]

If it doesn't irritate it, sure.