Help with hurdles?

Question

Well, Ive been running the 110h for 2 years now and my best time is 18.69 and thats not to well. and this is my first year running the 300h and my best is 47.04 ...I've been battling a hamstring injuries for a month or 2 where i cant extend my lead leg because of my hamstring so i tend to bend it when i go over... and i think the lack of flexibility is hurting me from 3 stepping.. its my off season now so what should i do in the off season to train and get ready for the indoor reason?

Answer 1

TAKE CARE OF YOUR HAMSTRING.

heat it, ice it whatever you need to do. you can't pr if you're hurt! stretch alot. you must be warmed up to even get over the hurdle. it really helps alot to stretch. i really stress that cus it'll help alot and you don't wanna pull it again. plus your form is definitely gonna be off after an injury. so do excercises to work on form.

Answer 2

Do long runs that arent too hard that its going to hurt your leg.

Answer 3

add prayer to your workout- a healthy relationship with God is spiritually enriching which can help with other facets of your life.

Answer 4

rehabilitation is the key.  there's no point in sprinting/hurdling with injuries because you'll only make it worse.  if you're not at top speed, they say your not sprinting.  you won't be able to get there with injuries.  i coach high school hurdles and hamstring injuries pretty much suck.  first i would recommend heating it before workouts.  do not stretch an injured muscle.  strengthen your hamstrings by doing various exercises that will not strain it.  for example, lay on your stomach and with your trail leg slowly prevent the lead leg from reaching the glutes.  always ice since icing prevents swelling.  above all keep the rest of your body in shape.  stretch your quads since it's the countermuscle to the hamstring.  to spread out the dead cells/tissue, acquire a tennis ball or golf ball and roll your hamstring on it.  it's like a massage and will prevent dead tissue from building up in the hamstring.  in terms of your lead leg, keeping it bent is a good thing because it comes up faster and you have better control of it compared to a straight one.  the lead leg always drives with the knee and should not let the foot get too far ahead of the knee.  do some hip flexor work for quicker strides.  other than that, good luck and let me know what's up.  feel free to reply.