Well, ok. They don’t really. They’re actually quite wonderful when they’re healthy.
But it is very difficult to do any type of lower body exercise without engaging said muscle group. And when that muscle group is not happy, engaging them can lead to increased pain and other problems.
Do you know how nagging a hamstring injury can be? I’ve had a dull, annoying, “hey listen to me!” feeling in my left hamstrings (specifically the lateral hamstring, my biceps femoris) for the past 3 weeks. After a much needed de-load week last week though, I thought I had given it enough of a rest to be all set.
Not so much.
On Monday, that “hey listen to me!” feeling turned into a “WTF are you DOING to me?!?” kind of feeling. Yep, I really pissed off that hammy when I finished off my lift with some glute-ham raises followed by 5×20 kettlebell swings.
Now, I’m not a complete idiot, so I knew when I was still feeling pain with walking by yesterday (Thursday), that my regularly scheduled deadlift/posterior chain day was going to need a little bit of altering unless I wanted to REALLY do a good job on that hamstring strain.
So here are the switches I made to protect myself from further injury:
Instead of: I did this:
Conventional DLs @ 135 lb Trap Bar Deadlifts 4×8 @115
Barbell Bulgarian Split Squats 3×8 ea leg @ 85 lb Same, only sets of 3 on L leg
Step-Ups w/ 40 lb, 3×8 ea leg Same
Romanian Dead Lifts 3×8 @ 115 lb Scrap this
SL Roman Dead Lifts w/ 2 16kg KBs, 3×7 ea leg Scrap this
SO I did those 3 lifts (the Bulgarian Split Squats were not the best idea, my hammy let me know pretty quick, so that’s why the reps were REALLY low on that leg). And since I wasn’t going to be able to do any interval or hill work, I also added in a few upper body exercises and a little bit of metabolic work so that I could still get a full body workout in. For the metabolic work, I added in 3×10 box jumps onto an 18″ box (which I thought would hurt but were fine!), KB Swings 3×20, and 5×30 seconds on the battling ropes. (LOVE these)
All in all, despite being limited by my hamstrings, I was still able to get in a great full body workout without injuring myself further. While yes, I could have just pushed through the hamstring pain and done my conventional deadlifts anyway, I can guarantee you that I would have ended up in more pain for a longer period of time, and having to modify even more workouts down the road. I also could have scrapped the whole thing all together, and just given up on today’s lift.
As I see it, modifying the way I did allowed me to still get a great workout in, and also to protect myself enough so that hopefully next week I can beast those deadlifts. Win, Win*!
*That being said, if you have an injury, talk to a professional who can give you some safe alternatives to your normal program, don’t just go out there all willy nilly and hope for the best!
Now, my final test will be seeing how this hamstring strain holds up today….
WHEN I’M SNOWBOARDING!!!!
WOO HOOOO!!! This is the first (and seeing as it’s already March, probably only) time I’ll be able to get out this season. AND seeing as this is my last full weekend off in a while, I’ve got to make the most of it, right?
I. Am. Pumped.
I’m all fueled up with my overnight oats, and I’m ready to hit the slopes.
Added in the morning: Raisins, coconut flakes, 1/2 banana
What fun things are you all doing this weekend?Does anyone else have any nagging injuries lately? Do you find it difficult to modify workouts around injuries?