# Check-in: 2026-06-26
**Feeling:** Left hamstring still "really sore" today (stronger than Day 1's "tight"). 90/90s help partially but not fully. Soreness is ~2-4" below the sits bone, not at the bone itself. Right hamstring starting to show tightness too.

**Review:** Day 1 done — goblet squats triggered the hamstring flare. Deep diagnostic conversation using home tests:
- Straight-leg hamstring stretch: pain-free (negative for PHT)
- Slump test: negative (no neural tension)
- Puranen-Orava (active resisted): just a stretch sensation, no pain (negative for PHT)
- Bodyweight squat hold: no pain (compression alone isn't the trigger)
- Single-leg bridge: hurts only when hamstrings actively engage

**Diagnosis:** Best fit is **glute inhibition → hamstring overload** pattern, not a primary hamstring injury. Glutes aren't firing properly after the layoff, so hamstrings are doing hip extension work they're not meant for. The 90/90 partial relief confirms piriformis/glute involvement. All tissue-specific tests are negative — the hamstring itself is healthy, just overworked from compensating.

**Adjustments:**
- **Phase 1 (now):** Full rest from leg loading until pain-free at rest. Upper body + core only.
- **Daily homework:** Glute bridges (unloaded) + 90/90s + supine piriformis stretch to rebuild glute activation.
- **Phase 2 (first leg day back):** Glute-dominant warm-up protocol before any loaded leg work. Heels-elevated squat substitute to shift load anteriorly.
- Modified Day 2 from "Full Body B" to "Upper Body + Core" — all leg work removed.

**General notes:**
- Tendon adaptation reminder: tendons adapt 3-5x slower than muscle. Peak injury risk is weeks 3-6 of return (Stronger by Science, MesoStrength).
- If unsure about diagnosis, one sports PT session would be low-cost, high-value.

**Next session:** `logs/workouts/2026-06-26-wrist-friendly-reboot-day2.md` (modified — Upper Body + Core)