Hamstring problems

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  1. 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

    Thanks
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -


  2. Do you do any MFR on the hips/glutes?
    M.Ed. Ex Phys

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  3. Quote Originally Posted by Rodja View Post
    Do you do any MFR on the hips/glutes?
    MFR? myofascial release?
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  4. 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.

  5. 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
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -
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  6. 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

  7. 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
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  8. 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
    Suffer now.. and live like a champion later.

  9. Quote Originally Posted by runner_79 View Post
    MFR? myofascial release?
    Yes. Specifically, this one:
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    M.Ed. Ex Phys


  10. 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
    Suffer now.. and live like a champion later.

  11. 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
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  12. 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
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  13. 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.

  14. But want to loosen up tight areas. Then I'll be faster
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  15. 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.
    M.Ed. Ex Phys


  16. 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?
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  17. 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.
    Suffer now.. and live like a champion later.

  18. I lift my arms up and my back gets tight when going posterior with arm
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -
  19. Suffer now.. and live like a champion later.

  20. Thanks man
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  21. 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? :/

  22. Do your hips have an anterior tilt(tilting forward)?

  23. 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

  24. 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.
    M.Ed. Ex Phys


  25. 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?

  26. 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.
    M.Ed. Ex Phys


  27. 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

  28. 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.
    M.Ed. Ex Phys


  29. 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...

  30. 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.
    M.Ed. Ex Phys

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