Sore Hamstrings after stretching

[Renecia]

I have been using the stretches in the Stretch Scientifically Book. I have noticed muscle sores in my hamstrings.

I do isometric stretches or try to go into a front split (about 12 inches from the ground) and hold the stretch. About 2 days afterwards when I do the front leg swings or try to relax stretch , I feel soreness or pulling in the hamstrings ,especially the right one (this is the front splitting leg). Is this a sign of over overstretching?

What could be causing this soreness? Should I abort going into the front split until I gain enough flexibility? My hip flexors and quads are extremely tight also

[Thomas Kurz]

I do isometric stretches or try to go into a front split (about 12 inches from the ground) and hold the stretch. About 2 days afterwards when I do the front leg swings or try to relax stretch , I feel soreness or pulling in the hamstrings ,especially the right one (this is the front splitting leg). Is this a sign of over overstretching?

It is a sign of your muscles being too weak for these isometric stretches.

[Renecia]

I have been doing leg curls and Romanian Dead lifts whenever I work out usually about once or twice a week. The weights I use are usually between the 80 - 100lbs range. I have been working out many years so I don't understand why my muscles would be too weak for the isometric stretches.

However for the past two weeks, I haven't really been doing hamstring work so maybe that might have been the cause. I only started back using light weights yesterday. (I have a slight knee injury, i believe I strained on of the ligaments under the knee cap).

What are you recommendations for strenghting the hamstrings so I will be able to achieve front splits? Should I just focus on relaxed stretching and dynamic stretching?

Additionally, I would feel pain in my Left hip joint when I do the stretch for the side split and when I do the lateral (side) leg swings. I am currently doing the adductor flies as recommended and I do tilt my pelvis.