I had a grade 2 hamstring strain about 6 weeks ago and ive been back to training for 3 weeks now just extensive and intensive tempo. i am able to lift, do plyos, and do special endurance runs over 150 at 95% but no short speed work cause every time i try a 30m accel its hurts alot. my question is, is the plyos, heavy weight lfiting, and special endurance runs of 95% enough to stimulate my CNS and make up for lack of speed work?
by the way i am a 200m runner with a pr of 22.16 but looking to run a few 60s indoor along with 200 and 400m. any feedback would be great thanks guys
How did the injury occur?
i was doing a 20m sprint from the push up position and 15m into it i felt a sharp pain in the hamstring right under tha butt. rehab for 2 weeks and tried to come back and pulled it again doing a 30m sprint from 3pt stance about 20m into it so than rehab for another 3 weeks and been bak practicing since than for about 3 wks now but just intensive and extensive tempo
I would think that what you’re doing is enough of a CNS load for now.
How did you determine it was a grade 2 strain? I have had extremely minor hamstring injuries that I’ve been afraid to crank on for a few weeks. That’s a tough spot to have an injury (so high up). Have you had any therapy or treatment on it?
i have been able to get therapy on it after the second time i pulled it. ive been doing heat before practice and ice or cold tub or contrast shower after. deep tissue and fascial release massages once or twice a week. foam roller. ultrasound treatment and electic stim as well besides alot of stretching and strength excercieses
After a second pulling you need much more than 3 weeks of rehab. Never drive the muscle into pain. Most important of all is that you keep the flexibility of the muscle. When a tear happens the muscle starts its healing process, you will get a scarred tissue in the muscle that is of higher density than the rest of you muscle fibers. However the tissue connected to the scarred tissue will be weaker and less flexible. This means that the less flexibility you are able to keep, the greater the possibility will be to tear up the muscle at the same place again.
There is a dangerous part of the healing of a pulled muscle. That part is where it no longer hurts when the injured person is active. But the healing process is not complete. This is where most people tend to injure themselves again.
Give it the time needed and see a sports physician! =)