Was doing lower body lifting today. Ran 800, then went straight to weights. After about my second rep my hams was spasming and were extremely hurting.
What can I do about this and how long will it take to fully recover. I take it they hurt because they weren’t properly warmed up
Eric welcome,are you familiar with doing squats?
normally if i introduce a new lower body exercise i owuld always get some sort of problem so you must start with a lite weight.a new movement can have certain reactions to your h/s because of the new range of motion.
thanks X for the reply.
They aren’y really new to me, I don’t do them consistantly, but they aren’t foreign. This morning my hams are still extremely sore, should I just ice them?
eric would you be dihydrated as this can lead to cramps,also check your magnesium levels.if this exercise is bothering you check back through your diary and try to figure out why its happening.
what exactly did you do that day.be specific and detailed!
Refered neural problems from nerve impingement when the back is loaded can cause such problems.
Yes it was most likely I was dehydrated and not warmed up enough. Hopefully everything will be ok in a few days.
Eric do not RUN prior to lifting.
Running shortens the muscle due to fatigue and reduces the muscles ability to absorb force.
If this happened in our training facility I would relax your hamstring with the ARP Trainer and in a few seconds you would be fine.
I don’t think jogging 800 meters before weights is going to fatigue muscles to any extreme degree. In fact, this would seem to be the minimum amount of activity necessary to increase body temps to lift effectively. Don’t forget that your warm-up should carry over to the weightroom as well. For example, if you are planning on doing a max strength phase of 3 sets of 4 reps on the squat be sure to do a build-up oof 2-3 easier sets before getting up to that weight. Depending on your experience, you may need to spend additional time in GPP before tackling heavier low body activity in the weightroom.
What do you mean when you say you ran 800m and then lifted. Was this part of the warm0up or was this a fast rep?