Need help stopping pulling/tearing muscles

  1. New Member
    Mitch5's Avatar
    Stats
    5'10"  228 lbs.
    Join Date
    Jul 2012
    Posts
    411
    Rep Power
    4426
    Level
    17
    Lv. Percent
    2.46%

    Need help stopping pulling/tearing muscles


    So I have an awesome tendency to pull/tear my quads and hamstrings while sprinting. I stretch, do yoga sometimes, and occasionally foam roll.
    What am I don't wrong!!? Does anyone have any tips that work for them.
    Just pulled my hammy again yesterday and our rugby season is just starting! This can't happen!

  2. New Member
    tigerdb2's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Jan 2012
    Posts
    200
    Rep Power
    6407
    Level
    12
    Lv. Percent
    56.86%

    Without knowing the actual diagnosis and some other information we can only be as general as you've been. With that said, I would recommend A. Getting stronger B. Utilize a dynamic warm up and do not static stretch prior. It has been shown to reduce force production and sprinting is a high force activity. Your warm up should, well, warm your muscles up
  3. New Member
    Mitch5's Avatar
    Stats
    5'10"  228 lbs.
    Join Date
    Jul 2012
    Posts
    411
    Rep Power
    4426
    Level
    17
    Lv. Percent
    2.46%

    Quote Originally Posted by tigerdb2
    Without knowing the actual diagnosis and some other information we can only be as general as you've been. With that said, I would recommend A. Getting stronger B. Utilize a dynamic warm up and do not static stretch prior. It has been shown to reduce force production and sprinting is a high force activity. Your warm up should, well, warm your muscles up
    Sorry was not sure how to write this lol.
    I tore my rectus femoris and my sartorious muscles where they cross in my quad. I tore my hamstring a year ago and it keeps coming back (not tearing just straining bad now) and my other hamstring (near insertion in glute) has a pain that feels like a bruised bone but I can tell its the muscle or tendon toward the top of it.

    Before lifting I always warm up on bike/jog/agility ladder. Before practice we do dynamic warmup and cool down.

    It runs in my family. My dad is very very tight and always pulled and tore muscles in his leg.

    My last season of college rugby and need my legs to hold up at top gear.

    Anything else needed?
    •   
       

  4. Senior Member
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Rep Power
    297851
    Level
    43
    Lv. Percent
    77.79%
    Achievements Activity ProPosting Pro

    Couple of issues come to mind. 1. You are probably quad dominant and your hamstrings are probably weak. Time to lay off quad based exercises and put more focus into the posterior kinetic chain. Doing eccentric based movements for the hamstrings will help to prevent injuries. Look up nordic eccentrics and do more glute ham raises. Next, strengthen the hamstring at the hip with good mornings and RDL's.

    2. The hamstring fibers are not arranged in a penate fashion, instead they are fusiform. There's no central portion of the belly where the fibers fan out, instead they run in parallel. This means that they contract very quickly, but their maximal force output is low. Compare this to the quadriceps, where the fibers run pennate to each other. Now, the glutes are also a pennate muscle, and really should be a primary hip extensor during much of sprinting, especially acceleration and change in direction (such as during rugby). Your issue might be that due to weak underactive glutes your hamstrings are recruited to work above and beyond their capabilities. This leads to weakening where the tendon inserts into the ishium and eventually tears...which, unfortunately, are often reoccuring with hamstring injuries.

    So, the moral of #2 is strengthen your glutes.
  5. New Member
    Mitch5's Avatar
    Stats
    5'10"  228 lbs.
    Join Date
    Jul 2012
    Posts
    411
    Rep Power
    4426
    Level
    17
    Lv. Percent
    2.46%

    Quote Originally Posted by ZiR RED
    Couple of issues come to mind. 1. You are probably quad dominant and your hamstrings are probably weak. Time to lay off quad based exercises and put more focus into the posterior kinetic chain. Doing eccentric based movements for the hamstrings will help to prevent injuries. Look up nordic eccentrics and do more glute ham raises. Next, strengthen the hamstring at the hip with good mornings and RDL's.

    2. The hamstring fibers are not arranged in a penate fashion, instead they are fusiform. There's no central portion of the belly where the fibers fan out, instead they run in parallel. This means that they contract very quickly, but their maximal force output is low. Compare this to the quadriceps, where the fibers run pennate to each other. Now, the glutes are also a pennate muscle, and really should be a primary hip extensor during much of sprinting, especially acceleration and change in direction (such as during rugby). Your issue might be that due to weak underactive glutes your hamstrings are recruited to work above and beyond their capabilities. This leads to weakening where the tendon inserts into the ishium and eventually tears...which, unfortunately, are often reoccuring with hamstring injuries.

    So, the moral of #2 is strengthen your glutes.
    Wow omg this was exactly what I was looking for! Amazing man, I had a trainer tell me about the glutes before and he wanted me to do single leg kettlebell rdls . I'll look into the Nordic!
    I think it all spans from I've had 3 knee surgeries and my first acl reconstruction they used part of my hamstring and it has always lagged with my quads getting stronger.
    Do you know anything specific for fast recovery other then RICE and what not?
  6. Senior Member
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Rep Power
    297851
    Level
    43
    Lv. Percent
    77.79%
    Achievements Activity ProPosting Pro

    Not much else you can do for recovery. Maybe some manual massage...

    Just stick to mostly unilateral training like the single leg RDL's, split squats, etc. And get in some good glute activation and strengthening movements.
  7. Senior Member
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Rep Power
    297851
    Level
    43
    Lv. Percent
    77.79%
    Achievements Activity ProPosting Pro

    I'm not sure where the rests of the posts in this thread went (ala - I am notified that there are new posts, but they are not showing up).

    I was just thinking today, you may be over striding when you are sprinting as well. If that is occurring your are landing on the ground with your foot out infront of you a little with more hip flexion (i.e.: more stretch on the hamstring, and more force that it has to generate).

    Br
  8. New Member
    Mitch5's Avatar
    Stats
    5'10"  228 lbs.
    Join Date
    Jul 2012
    Posts
    411
    Rep Power
    4426
    Level
    17
    Lv. Percent
    2.46%

    Quote Originally Posted by ZiR RED
    I'm not sure where the rests of the posts in this thread went (ala - I am notified that there are new posts, but they are not showing up).

    I was just thinking today, you may be over striding when you are sprinting as well. If that is occurring your are landing on the ground with your foot out infront of you a little with more hip flexion (i.e.: more stretch on the hamstring, and more force that it has to generate).

    Br
    I don't see others either! How do you hit top speed without landing with your foot in front of you?
  9. Senior Member
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Rep Power
    297851
    Level
    43
    Lv. Percent
    77.79%
    Achievements Activity ProPosting Pro
  10. Senior Member
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Rep Power
    297851
    Level
    43
    Lv. Percent
    77.79%
    Achievements Activity ProPosting Pro

    The above is about over striding.

    This is also a really good read re hamstring pulls and training to prevent.

    http://www.ausport.gov.au/sportscoac...itation_part_1

    Br
  11. New Member
    Mitch5's Avatar
    Stats
    5'10"  228 lbs.
    Join Date
    Jul 2012
    Posts
    411
    Rep Power
    4426
    Level
    17
    Lv. Percent
    2.46%

    Quote Originally Posted by ZiR RED
    The above is about over striding.

    This is also a really good read re hamstring pulls and training to prevent.

    http://www.ausport.gov.au/sportscoac...itation_part_1

    Br
    Thanks so much! I read the articles, you are one of the reasons I love this site!
  12. New Member
    Mitch5's Avatar
    Stats
    5'10"  228 lbs.
    Join Date
    Jul 2012
    Posts
    411
    Rep Power
    4426
    Level
    17
    Lv. Percent
    2.46%

    Dammit guys I pulled it again pretty bad. I need help!
    I've been reading into ART and anterior pelvic tilt.
    Anyone have knowledge on these?
    I'm willing to try anything...
    A training program to save this guys life or rehab procedures or anything. This is killing me
  

  
 

Similar Forum Threads

  1. I need help gaining weight and muscle fast
    By maxforce765 in forum Exercise Science
    Replies: 4
    Last Post: 12-28-2010, 11:28 AM
  2. need help me lose weight and gain muscle mass
    By aintfrreshazi in forum Weight Loss
    Replies: 10
    Last Post: 01-10-2008, 11:22 AM
  3. Muscle Tear- Need Help........
    By ltyson in forum General Chat
    Replies: 2
    Last Post: 02-25-2007, 06:39 PM
  4. Muscle Pull/Tear recovery supplements
    By Owen70 in forum Supplements
    Replies: 8
    Last Post: 02-22-2007, 11:09 PM
  5. Need help with muscle cramps
    By Head Nurse in forum General Chat
    Replies: 14
    Last Post: 12-22-2005, 11:42 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in