Sorry I didn’t create any confusion guys! 
I emailed my private coach and he said the book was privately translated into english from a Polish book written over ten years ago. I hope this helps.
That’s a lot of bleeding. If you have any predisposition to problems with anti inflams, stay away and if you think you need them, always go to a doctor.
Baroness:
So your coach definitely has the Waldemar manual?
Is it in polish or english?
Do you happen to know where your coach obtained this manual? I know myself and many others here would be interested!
i cant find the post of the return to running protocol after a mild strain.
but what would be better:
10x10, increasing 2m after each session
or
10E 10F 10E
increasing the middle section when feeling ok???
The protocol CF laid out (that he said is very flexible) is:
2-3x10x10m Standing, increasing 2-2.5m as you feel you are able. You can do this every day, eventually increasing distance, lowering reps, and doing it EOD instead of ED.
I think though the therapy and recovery aspect is probably a lot more important than the running part. Just my opinion though.
Are these 10m sprints done in flats or spikes and are they supposed to be maximal?
what is ED and EOD
every day / every other day
I wondered that, but I think it means every day and every other day
Why is it ok to use EMS an injured hamstring above the wound but not beneath it? Is it due to the fact that you’re stimulating the muscle between the CNS and the wound, therefore the wounded area doesn’t contract? i.e. EMS causes the fibres between the device and the CNS to fire??
This is interesting.
A few weeks ago I did some flexibility tests and ended up with poor results. After then I’ve been stretching like hell.
Then my hamstrings started to feel stiff and sore.
However, when I run hard, the pain is gone.
I felt the exact same thing two years ago all through the season and on the nationals I had a small tear in my left hamstring. I don’t want to do that again.
I think it might have to do with the stretching…
How much times does it take to recover from a grade1 ham strain (in the lower bicep femoris near the tendon)? It felt like a twinge/cramp during the end of acceleration in 40m.
I didn’t lose any ROM, and i could still squat afterwards.
Its been 4 days, and i ve tried ice, some regular deep tissue massage on my hamstring (by myself) and some contrast showers.
Today i went out to see if i could sprint (4th day), i jogged 2 laps no prob, i did the mach drills (A, B, and high knees) no prob, but if i tried to pick up the pace it felt like cramping or sth damn it! I still have no ROM loss in my injured hamstring, and had no troubles with some heavy squats and lunges in the gym.
I cancelled my speed sessions and did some explosive med ball throws (overhead back toss)…
How long will this take?
I noticed that in both the GPP and fundamentals video you saved the hamstring stretches for later in the warmup. Did you mainly focus on static stretches and dymnamic stretches? I can understand the strain you put the knee in with a straight leg PNF stretch, but what about a bent knee stretch? Or would that not be as effective?
After a hamstring injury has occurred, is there a consensus on when stretching should be re-introduced?
I am not sure about this. However, I would personally recommend introducing it as early as possible, but not over stretching so that pain is felt. I would almost argue early on, there should really be a mild discomfort. Just allow yourself to have the leg straight and a very gentle bend at hip. Then from there you can gradually work on stretching it further over the forthcoming days and weeks. Thoughts??