Hamstring problems

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    Hamstring problems


    I hope someone may be able to help me with this:
    Quads get sore and tender after my running training and intervals etc
    My glutes get a tad tight but i can't feel my hamstring firing while running

    What could i possibly do to try and help increase the hamstring firing so i get a reduction of hammering to my quads.

    P.S I have sprinters looking quads but smaller hamstrings.
    Such a burden on long distance training

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    Do you do any MFR on the hips/glutes?
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    Quote Originally Posted by Rodja View Post
    Do you do any MFR on the hips/glutes?
    MFR? myofascial release?
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    I would try out the Eliptical, it really targets ALL the muscles in the legs, for me. Because you get that pushing back movement on the elipitical that you dont get just by running you utilize the glutes And hams. After I do my cardio I try to do some stiff leg dead lifts (pretty light) to get a really good stretch and increase more blood flow to that area. hope that helps, Im sure others will chime in with good ideas.
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    Deadlifts would help. I would use a kettlebell lol
    I don't use a gym man. Not a gym believer. Love outdoors. Nothing personal against the gym just where I went they were money grubbing wh*res so I do all core work at home
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    It might not be such a simple answer, hamstrings get real tricky to figure out sometimes...I've had issues too with mine even with daily corrective work on the foam roller and other personalized exercises from an experienced trainer/movement specialist. I would start with stretching your hip flexors every day, and maybe starting some variation of a glute/ham raise for activation
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    And sources for stretches other than YouTube or just use YouTube for it? What about thoracic spine. I am quite fast for a relatively tight runner
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    Rodja was correct in recommending MFR.

    Also, here are some quad stretches:

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    Your gait pattern and build may make you quad dominant and if you dont have any reccurring injuries when running, I wouldnt change a thing. If I assessed your quad:hamstring strength ratio, it should be 3:2. This means if you can do a 120 pound leg ext, you should be able to do a 80pound hamstring curl.

    If you find your hamstrings to be weaker, which may be causing reliance on quads and hip extensors to do more work, try some HS strenghthening as mentioned above
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    Quote Originally Posted by runner_79 View Post
    MFR? myofascial release?
    Yes. Specifically, this one:
    Name:  268367.JPG
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    Oh yea.. progress the stretches in the order they are in. AND BE CAREFUL. More people get hurt stretching than not stretching IMO because they dont do it right. You want to be loose first, so preferably after you run and use static not ballistic movements during the stretch.

    Please check us out at Chiropractic-musculoskeletal Q and A thread
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    Thanks.
    How would it work for thoracic spine too?makes my neck tight which makes my shoulders tight...gerrrrr walking problem...wrap me upon in Teflon
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    I have a plain old blue foam
    Roller. I try my it band and it feels like
    I'm getting knives shoved in me.
    Yeah I did a lot of leg presses and squats neglected hamstrings when I wS at gym a long while ago.until I got serious about running then all I do is RUN and eat and study and work and cook and some core work lol
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    Quote Originally Posted by runner_79 View Post
    I have a plain old blue foamRoller. I try my it band and it feels likeI'm getting knives shoved in me. Yeah I did a lot of leg presses and squats neglected hamstrings when I wS at gym a long while ago.until I got serious about running then all I do is RUN and eat and study and work and cook and some core work lol
    Well squats involve hamstrings also. But like you said if you are a runner.. The best way to train is just to run. I think if you are injury free keep. Doing what your doing.
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    But want to loosen up tight areas. Then I'll be faster
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    Quote Originally Posted by runner_79 View Post
    I have a plain old blue foam
    Roller. I try my it band and it feels like
    I'm getting knives shoved in me.
    Yeah I did a lot of leg presses and squats neglected hamstrings when I wS at gym a long while ago.until I got serious about running then all I do is RUN and eat and study and work and cook and some core work lol
    That pain is from adhesions within the fascia. This is quite common for someone using them for the first time.
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    First time for a roller?I usually do my calves when I do long run days.
    Would yoga be a viable solution and help me?
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    Quote Originally Posted by runner_79 View Post
    But want to loosen up tight areas. Then I'll be faster
    Not necessarily. Youll decrease passive length tension which contributes to muscle contraction force. UNLESS you are abnormally inhibited in your range of motion, I wouldnt implement a rigorous stretching program.

    The roller will work great for MFR. Perhaps see a PT or even Chiro for "graston's" treatment.
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    I lift my arms up and my back gets tight when going posterior with arm
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    Thanks man
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    Quote Originally Posted by bezoe
    Rodja was correct in recommending MFR.

    Also, here are some quad stretches:

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=43 664"/>
    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=43 665"/>
    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=43 666"/>
    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=43 667"/>

    Your gait pattern and build may make you quad dominant and if you dont have any reccurring injuries when running, I wouldnt change a thing. If I assessed your quad:hamstring strength ratio, it should be 3:2. This means if you can do a 120 pound leg ext, you should be able to do a 80pound hamstring curl.

    If you find your hamstrings to be weaker, which may be causing reliance on quads and hip extensors to do more work, try some HS strenghthening as mentioned above
    I too for the first time in my life am having hammy issues. Specifically tightness verrrrry high up right near where the hamstring meets the glute. I stopped dead lifting regularly in June due to low back issue/hip flexor pain and tightness. I have only dl twice or 3 times since then. I'm wondering of the tightness is related to my hams receiving less work than they've been used to for the past 5 years of consistent weekly dead lifting? Ive still done bb lunges, sumo squats and all leg curl variations including glute hams. I Necer used to do seated leg curls and since starting that is when the tightness really began honestly. It feels awkward and I do not like Yhe movement. As for the 3:2 strength ratio- my quads and hams are about even, if that means anything, hams might be a tad stronger actually. I have very tighthip flexors as well and piriformis inflammation which has been on going for 3 years almost. I have always been very flexible and stretch regularly. I do hiit treadmill 3x a week and incline walking/elliptical 4-5 times. My hams feel weak when standing up and during lateral movement and stretching, feel like they're going to snap! What should I do? :/
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    Do your hips have an anterior tilt(tilting forward)?
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    Quote Originally Posted by BLaQz
    Do your hips have an anterior tilt(tilting forward)?
    I believe so- not sure how to tell- I was told by an osteopath that I had a rotated pelvis.. N one leg slightly longer than other. I have an apt with an orthopedic on wed
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    Quote Originally Posted by chedapalooza View Post
    I believe so- not sure how to tell- I was told by an osteopath that I had a rotated pelvis.. N one leg slightly longer than other. I have an apt with an orthopedic on wed
    I have the same issue with leg length. I have a 1/4" insert in my left shoe that I always use and I also do my best to make sure that I don't have too much on one side of my pockets. It sounds goofy, but having an extra pound or two on one side for 10-12 hours per day can irritate pevic imbalances.
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    Quote Originally Posted by chedapalooza

    I believe so- not sure how to tell- I was told by an osteopath that I had a rotated pelvis.. N one leg slightly longer than other. I have an apt with an orthopedic on wed
    Is your lower back arched?
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    Quote Originally Posted by BLaQz View Post
    Is your lower back arched?
    Everyone's lumbar is arched. That's the natural contour of the spine. I think what you're trying to ask is if he has kyphosis.
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    Quote Originally Posted by Rodja

    Everyone's lumbar is arched. That's the natural contour of the spine. I think what you're trying to ask is if he has kyphosis.
    Lordosis
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    Quote Originally Posted by BLaQz View Post
    Lordosis
    ****, I was posting about kyphosis in another thread and it was on my mind. Regardless, every lumbar is arched and should be. If he has anterior pelvic tilt, then he will also have a degree of lordosis as well. It's just another way to ask the same question.
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    Quote Originally Posted by Rodja

    ****, I was posting about kyphosis in another thread and it was on my mind. Regardless, every lumbar is arched and should be. If he has anterior pelvic tilt, then he will also have a degree of lordosis as well. It's just another way to ask the same question.
    He said he doesn't know how to tell if his pelvis is tilted or not... Just trying to give cue points really... Everyone has an arch, yes...
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    Quote Originally Posted by BLaQz View Post
    He said he doesn't know how to tell if his pelvis is tilted or not... Just trying to give cue points really... Everyone has an arch, yes...
    That's why I was pointing out that asking if he has an arch is misleading. Having an arch does not indicate lordosis and/or anterior pelvic tilt. There used to be a bitchin' article about this over at M&M, but it's been removed from the database.
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    Strengthen your glutes, hamstrings, abs & stretch erector spinae, hip flexors...
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    Quote Originally Posted by Rodja

    That's why I was pointing out that asking if he has an arch is misleading. Having an arch does not indicate lordosis and/or anterior pelvic tilt. There used to be a bitchin' article about this over at M&M, but it's been removed from the database.
    Ahh ok, got ya...
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    Thanks for the info guys. My low back has a good natural shape. My mid lower back seems to be swollen and bulging/rounded.. My whole right back side from bottom to shoulder blades/traps is swollen and my left shoulder at time ls hangs noticeably lower than my right. I wore inserts the last month and a half but in both shoes.. Perhaps should wear only in the shorter leg. I have since removed them the last week and pain has decrease somewhat.

    I stopped doing all hip flexor dominant ab work and really focused on things like frog crunches, rope crunches, knee raises, double crunches.. Anything that doest engage my hip flexors. But really to no avail.

    It is worth noting this is purely a choice to workout and I take it very seriously. I am not a powerlifter.. Purely out to impove my physique and be healthy- stopping deadlofts definitely shrank my waist a solid inch - inch 1/2 from 33 to 32ish.. I'm wondering if you think I should do straight leg deads rather than off the floor (I was doing off the floor) and/or kettle swings and/or DB deads?
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    Quote Originally Posted by chedapalooza
    Thanks for the info guys. My low back has a good natural shape. My mid lower back seems to be swollen and bulging/rounded.. My whole right back side from bottom to shoulder blades/traps is swollen and my left shoulder at time ls hangs noticeably lower than my right. I wore inserts the last month and a half but in both shoes.. Perhaps should wear only in the shorter leg. I have since removed them the last week and pain has decrease somewhat.

    I stopped doing all hip flexor dominant ab work and really focused on things like frog crunches, rope crunches, knee raises, double crunches.. Anything that doest engage my hip flexors. But really to no avail.

    It is worth noting this is purely a choice to workout and I take it very seriously. I am not a powerlifter.. Purely out to impove my physique and be healthy- stopping deadlofts definitely shrank my waist a solid inch - inch 1/2 from 33 to 32ish.. I'm wondering if you think I should do straight leg deads rather than off the floor (I was doing off the floor) and/or kettle swings and/or DB deads?
    Knee raises do involve hip flexors... I'd go kettle bells over deads, simply because you work your glutes & hamstrings... Not so much your back...
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    Quote Originally Posted by BLaQz

    Knee raises do involve hip flexors... I'd go kettle bells over deads, simply because you work your glutes & hamstrings... Not so much your back...
    K. Right well hanging lr hits hip flexors.. I really ficus on isolating and contracting abs when doing knee raises, hinging at the hips n pulling with my abs as opposed to flexors
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    Quote Originally Posted by chedapalooza

    K. Right well hanging lr hits hip flexors.. I really ficus on isolating and contracting abs when doing knee raises, hinging at the hips n pulling with my abs as opposed to flexors
    I came across this thread that should help... I'm not brushing you off... There's just some good info in it for you I think... Let know if it helps...

    Ab crunches detremental to hips??
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    Quote Originally Posted by BLaQz

    I came across this thread that should help... I'm not brushing you off... There's just some good info in it for you I think... Let know if it helps...

    Ab crunches detremental to hips??
    I'll check it out later on, I'm at work. Thanks again for the advice/info
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    Quote Originally Posted by chedapalooza

    I'll check it out later on, I'm at work. Thanks again for the advice/info
    Anytime...
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    Quote Originally Posted by chedapalooza View Post
    I too for the first time in my life am having hammy issues. Specifically tightness verrrrry high up right near where the hamstring meets the glute. I stopped dead lifting regularly in June due to low back issue/hip flexor pain and tightness. I have only dl twice or 3 times since then. I'm wondering of the tightness is related to my hams receiving less work than they've been used to for the past 5 years of consistent weekly dead lifting? Ive still done bb lunges, sumo squats and all leg curl variations including glute hams. I Necer used to do seated leg curls and since starting that is when the tightness really began honestly. It feels awkward and I do not like Yhe movement. As for the 3:2 strength ratio- my quads and hams are about even, if that means anything, hams might be a tad stronger actually. I have very tighthip flexors as well and piriformis inflammation which has been on going for 3 years almost. I have always been very flexible and stretch regularly. I do hiit treadmill 3x a week and incline walking/elliptical 4-5 times. My hams feel weak when standing up and during lateral movement and stretching, feel like they're going to snap! What should I do? :/
    Stop doing leg curls. The hamstrings primary function is to extend the hip, and by doing leg curls, especially seated ones you are (for lack of a better term) confusing the neural drive to the muscle. Also, seated ham curls only work the short head of the biceps femoris, which is rarely injured. Stick to exercises where you have to keep the hip extended if you wish to train knee flexion, such as GHR and swiss ball leg curls while keeping a good solid supine bridge.

    Next bold point. Stop treadmill running and elyptical work. The elyptical is a very hip flexion dominate movement, and running on a treadmill promotes overstriding, which places the hamstring in a weakened position. If you are going to do treadmill running, then work off a large incline to promote landing with the foot under the center of gravity and "pushing' with the glutes vs. pulling with the hamstrings.

    Br
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    Quote Originally Posted by ZiR RED

    Stop doing leg curls. The hamstrings primary function is to extend the hip, and by doing leg curls, especially seated ones you are (for lack of a better term) confusing the neural drive to the muscle. Also, seated ham curls only work the short head of the biceps femoris, which is rarely injured. Stick to exercises where you have to keep the hip extended if you wish to train knee flexion, such as GHR and swiss ball leg curls while keeping a good solid supine bridge.

    Next bold point. Stop treadmill running and elyptical work. The elyptical is a very hip flexion dominate movement, and running on a treadmill promotes overstriding, which places the hamstring in a weakened position. If you are going to do treadmill running, then work off a large incline to promote landing with the foot under the center of gravity and "pushing' with the glutes vs. pulling with the hamstrings.

    Br
    Great info and points thank you! Swiss ball leg curls- are those simply body weight? I will stop seated leg curls and stick to lying.

    So just drop elliptical? I can live with that- fwiw- it Is a precor and the incline can be adjusted if that makes a difference?

    Lastly- I do not have location to run outdoors and winter is approaching . Would u suggest incline hiit? I've been doing it flat for years between 9 and 10mph on/ 4 mph off. Should I just decrease speed and raise incline? I read that it must be aY 10 degrees at The least to reduce hip flexion?
    "no failure is final, nor is any success"
    Follow my 2014 training and supps!
    http://anabolicminds.com/forum/workout-logs/240285-chedapaloozas-2014-training.html
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