I seems something has changed that has exacerbated your current symptoms. When the hamstring does not tolerate direct pressure, i usually start with some other posterior chain activation with abdominal control. Try the sequence below this week everyday and let me know if you have any issues
Goals: Identify mobility deficits that are severely restricted, different on the painful side, movements that reduce your symptoms
Activate muscle groups that have been not been engaging properly: Can you feel the the muscles engage in the same way that they do on the non-painful side? How does it feel different on the involved side?
Become aware of maintaining spnal stability and not compensating in the back as you attempt to isolate glute activation and hip mobility
GET THROUGH THIS STUFF WITHOUT HURTING YOURSELF
This first phase is meant to be easy
I want to give you much harder stuff, but I can’t if you are beating yourself up with this easy stuff
Have the mindset of getting thorugh this stuff without hurting yourself so I can give you stuff that is more challenging and fun
Daily Movements: Meant to begin with proper abdominal stabilization and lightly move into restricted directions without increase in symptoms. This initial phase is more of an assessment to find your specific limitations as well as how you respond to certain positions. You need to be able to delineate between what is good and not good for you. As you are doing any of these movements keep the following in mind
It is good to feel tension or pulling as long as it feels the same or easier to do as you do it and you do not have any increase in symptoms afterwards
The first time through any movement do it very lightly, we are going to be stressing some sensitive areas and you will be surprised how this controlled movements can increase pain if done too aggressively, you can always push it a little harder the next time.
If you have soreness try to assess which movement is producing it. Do each very slow and controlled instead of pushing for 20 reps right away
Complete each 5-20x 1 set 1-2x/day as a sequence. You can do many of these lightly throughout the day which is a good idea
This is very useful and often pain relieving when done properly. It is not necessary to torture yourself with this. It should feel uncomfortable but not anything extreme. It should either get better as you do it or at least feel no worse after doing it. If you have significant soreness after you are pushing on an area that is not ready for it or you are pushing on it too aggressively
Isometric Progression: Complete each movement initially 5 reps 1 set 1-2x/day, if there is no significant increase in pain afterwards increase by 5 reps the following session until you are completing 20 reps of each movement. If you have mild soreness, ice after for 10 minutes. As long as the soreness is mild and goes away within a day you can then progress to the next phase of the program.
GOAL: 20 reps of each movement with no increase in pain
Phase 2: Progression of glute and hamstring activation with more challenging movements with emphasis on maintaining abdominal control.
This will begin the breakdown of daily mobility and light isometric movements that can be done daily with some of them done throughout the day as able
The second section will involve more challenging movements that should be done every other day. These movements are meant to be done lightly initially because there is a greater threat that these movements can create pain if done too aggressively. Your goal in this section is to complete each movement slow and controlled.
Begin with 5-10 rep of each and progress to 15-20reps as able
Mobility (Daily Sequence) This can be done 1-2x per day
Ice after 10-15 minutes of there is some soreness following activity
11-13 Update
I am going to add a couple movements to the strength sequence above to begin to load your glute and hamstring in functional positions. If you notice any increase in symptoms with the addition of these new movements, let me know and I will alter the program. Phase 2 combined with the new movements is listed below
Strength Circuit: Everyother Day along with the daily mobility sequence
