hamstring tweak

[tweakxc03]

So the last couple of deadlift workouts I have had sort of an ache in the middle of my left hamstring. Them today I was power cleaning 225 and it started to hurt on my third set. Then second rep of fourth set i got a sharp pain as I went into full extension. I hit the rep but called it quits. No pain during squats at all.

Hamstring is currently sore but not crazy I can't walk painful. Does this sound like a strain? How do I rehab it and prevent it from occurring again?

[Nick D'Agostino]

Sounds like you have a hamstring tear. Use the search function or google "starr rehab protocol". Use deadlift as the rehab exercise. Start the protocol 48-72 post incident. Muscle injuries don't always have a predictable cause and sometimes just happen for no good reason. This means they are very hard to prevent. The good news is, when there isn't a rupture, they heal pretty fast and the starr protocol works very well.

[MattJ.D.]

Is there always visual evidence(bruising) when you have a muscle belly tear?

[Nick D'Agostino]

Is there always visual evidence(bruising) when you have a muscle belly tear?

No it depends on the severity of the tear. Muscle strains are broken up in to three categories: Grade 1, Grade 2, and Grade 3. A Grade 1 strain is mild, there is little to no loss in strength and there is often little to no bruising or swelling. Grade 3 represents the other end of the spectrum where the muscle belly is completely ruptured. Grade 2 is basically everything in the middle.

[tweakxc03]

So after reading up on the starr protocol, am I correct in understanding that I don't have to stop ALL heavy lifting other than the rehab since this is a pretty mild strain?
After a couple days of icing it i cant really tell the diff btwn the strain and the other typical DOMS I get after a hard volume day.

I was planning on doing a shortened version of the protocol for maybe a week based on how it feels.

[Nick D'Agostino]

Yes continue to lift normal on your upper body lifts. You may have to tone down squats if they irritate the hamstring for a weeks or two, again depending on how bad the tear is. From what you described a shortened 1 week version of the protocol sounds like a good idea.