Jacob Hinkle
275b604d64
Day 2 modified from Full Body B to Upper Body + Core only due to left hamstring soreness (glute inhibition / hamstring overload pattern identified via home tests ruling out PHT and neural tension). Check-in records the full diagnostic reasoning for future reference.
24 lines
1.9 KiB
Markdown
24 lines
1.9 KiB
Markdown
# Check-in: 2026-06-26
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**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.
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**Review:** Day 1 done — goblet squats triggered the hamstring flare. Deep diagnostic conversation using home tests:
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- Straight-leg hamstring stretch: pain-free (negative for PHT)
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- Slump test: negative (no neural tension)
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- Puranen-Orava (active resisted): just a stretch sensation, no pain (negative for PHT)
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- Bodyweight squat hold: no pain (compression alone isn't the trigger)
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- Single-leg bridge: hurts only when hamstrings actively engage
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**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.
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**Adjustments:**
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- **Phase 1 (now):** Full rest from leg loading until pain-free at rest. Upper body + core only.
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- **Daily homework:** Glute bridges (unloaded) + 90/90s + supine piriformis stretch to rebuild glute activation.
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- **Phase 2 (first leg day back):** Glute-dominant warm-up protocol before any loaded leg work. Heels-elevated squat substitute to shift load anteriorly.
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- Modified Day 2 from "Full Body B" to "Upper Body + Core" — all leg work removed.
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**General notes:**
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- Tendon adaptation reminder: tendons adapt 3-5x slower than muscle. Peak injury risk is weeks 3-6 of return (Stronger by Science, MesoStrength).
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- If unsure about diagnosis, one sports PT session would be low-cost, high-value.
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**Next session:** `logs/workouts/2026-06-26-wrist-friendly-reboot-day2.md` (modified — Upper Body + Core)
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