I was a football player and sprinter in highschool, I used to lift all the time back then, I just started lifting again and reading t mag. During my junior and senior years I pulled my right hamstring a combined 8 times. Needless to say, I have a lot of scar tissue built up. After I sprint or do a hamsting workout, my right hamstring stay sore for twice as long as my left. Any advice on how I can rebuild the muscle and get it back to “normal” soon? I am 20 years old 6’1" 200 lbs.
The first thing you should do is cut out any bilateral training for your legs and switch to unilateral training (each leg separately). You can do one leg dead lifts, one leg squats, lunges, one leg back extensions, scissor hip extension (a personal favorite of mine thanks to Thib) etc. The second thing you should do is one more set for your weaker side. If you’re doing a 5x5 scheme add a 6th to the weaker leg. If you do these things and also stretch to get both legs having the same range of motion you should be fine.
go see a pt or chiro or at and get the scar tissue broken up manually or with sonar. Now start stretching your hip flexors. prioritze opposite side hip flexor from hammie
I have the same problem as you. I tore my hamstring every season (usually 2-3 times a year). Sometimes, a small fracture would even occur in my hip. It’s extremely annoying, and painful, but something I’ve come to deal with. I stretch my hamstrings as often as possible. Usually about 2-3 times a day, and even on days when I don’t use them beyond normal every day activities. Obviously, the frequency in which I stretch goes up when working out. For example, when I do sprints with ‘resting’ rests between reps, I stretch my hamstrings. I’ve noticed less pulls, as well as pulls of less severity. Keep stretchin and workin 'em…that scar tissue will break up.
You should consider going to someone who specializes in ART. Check out Chris Shugart’s interview with Dr. Mike Leahy to find out more about it, and go to www.activerelease.com if you want to find a practitioner in your area.
Yes, Active Release Therapy (ART) is tailor-made for this kind of injury.