Hamstring problems

**EBF_2356** · 09-06-2011 08:21 PM

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

Thanks

**Rodja** · 09-06-2011 08:34 PM

Do you do any MFR on the hips/glutes?

**EBF_2356** · 09-06-2011 08:35 PM

Originally Posted by Rodja

Do you do any MFR on the hips/glutes?

MFR? myofascial release?

**Stri8ted25** · 09-06-2011 09:02 PM

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.

**EBF_2356** · 09-06-2011 09:25 PM

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

**colange2** · 09-06-2011 09:52 PM

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

**EBF_2356** · 09-06-2011 09:57 PM

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

**bezoe** · 09-06-2011 10:20 PM

Rodja was correct in recommending MFR.

Also, here are some quad stretches:

Name: images.jpg
Views: 164
Size: 3.3 KB

Name: running-stretch_1.jpg
Views: 163
Size: 21.4 KB

Name: quad_stretch-new180.jpg
Views: 166
Size: 30.4 KB

Name: double_quad_stretch__kneeling___6511246d.jpg
Views: 165
Size: 14.4 KB

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

**Rodja** · 09-06-2011 10:23 PM

Originally Posted by runner_79

MFR? myofascial release?

Yes. Specifically, this one:
Name: 268367.JPG
Views: 161
Size: 42.3 KB

**bezoe** · 09-06-2011 10:25 PM

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

**EBF_2356** · 09-06-2011 11:26 PM

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

**EBF_2356** · 09-06-2011 11:30 PM

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

**bezoe** · 09-07-2011 10:17 AM

Originally Posted by runner_79

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.

**EBF_2356** · 09-07-2011 04:35 PM

But want to loosen up tight areas. Then I'll be faster

**Rodja** · 09-07-2011 04:37 PM

Originally Posted by runner_79

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.

**EBF_2356** · 09-07-2011 04:45 PM

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?

**bezoe** · 09-07-2011 05:16 PM

Originally Posted by runner_79

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.

**EBF_2356** · 09-07-2011 05:26 PM

I lift my arms up and my back gets tight when going posterior with arm

**bezoe** · 09-08-2011 10:11 PM

Chiropractic-musculoskeletal Q and A thread

**EBF_2356** · 09-08-2011 11:10 PM

Originally Posted by bezoe

Chiropractic-musculoskeletal Q and A thread

Thanks man

Hamstring problems

Hamstring problems

Similar Forum Threads

hamstring and hip opening..

Hamstring injury.

strained hamstring

Hamstring avulsion???

Tore my Hamstring two days ago. Please help!