Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Hamstring problems

Just wanted to update for those who were helping-

I took a full week off from training. Pain did NOT subside. I did more
Research and have implemented a few new exercises and changed my cardio training. I now do hiit on a treadmill with a minimum of 10% incline at 6-7 mph and 2.5 during rest phase.

Exercise wise- I am doing
Glute ham bridges
One leg rear foot elevated squats
Overhead squats
Sumo db squats on 2 benches
Trap deads subbed for bb deads
Sldl with db's
Bb hip thrusts with back across bench
Leg curls and extension
Abductor and addctor work
And calves obviously

So far, after 2 weeks of this- ALL PAIN IS GONE! I feel very solid and strong again in my lower body. I can't explain it but I feel like a new man. I think in my attempt to reduce pain, I got weaker.. Now that's I'm functionally strengthening my problem areas, I feel awesome!
 
chedapalooza said:
Just wanted to update for those who were helping-

I took a full week off from training. Pain did NOT subside. I did more
Research and have implemented a few new exercises and changed my cardio training. I now do hiit on a treadmill with a minimum of 10% incline at 6-7 mph and 2.5 during rest phase.

Exercise wise- I am doing
Glute ham bridges
One leg rear foot elevated squats
Overhead squats
Sumo db squats on 2 benches
Trap deads subbed for bb deads
Sldl with db's
Bb hip thrusts with back across bench
Leg curls and extension
Abductor and addctor work
And calves obviously

So far, after 2 weeks of this- ALL PAIN IS GONE! I feel very solid and strong again in my lower body. I can't explain it but I feel like a new man. I think in my attempt to reduce pain, I got weaker.. Now that's I'm functionally strengthening my problem areas, I feel awesome!
Click to expand...

Glad to hear it bud... ZiR RED knows his stuff...
 
PrimiFit said:
Do you run on a treadmill? That would impair your use of hams while running.
Click to expand...

chedapalooza said:
Just wanted to update for those who were helping-

I took a full week off from training. Pain did NOT subside. I did more
Research and have implemented a few new exercises and changed my cardio training. I now do hiit on a treadmill with a minimum of 10% incline at 6-7 mph and 2.5 during rest phase.

Exercise wise- I am doing
Glute ham bridges
One leg rear foot elevated squats
Overhead squats
Sumo db squats on 2 benches
Trap deads subbed for bb deads
Sldl with db's
Bb hip thrusts with back across bench
Leg curls and extension
Abductor and addctor work
And calves obviously

So far, after 2 weeks of this- ALL PAIN IS GONE! I feel very solid and strong again in my lower body. I can't explain it but I feel like a new man. I think in my attempt to reduce pain, I got weaker.. Now that's I'm functionally strengthening my problem areas, I feel awesome!
Click to expand...

I used to do it flat on treadmill with no incline obviously at 9-10mph

The incline forces me to keep my stride at a normal length n use my legs to run rather than my hips and hip flexors. It helps me strike ground below my body, not ahead of it.
 
Ok updated and new help needed lol

Now I
Have lost a large amount of flexibility in my UPPER hams, like right where they meet the lower glutes. Mostly on ONE side. However, when strtching, I spread my legs out to the side, I can Notmally place my chest on the floor in front of me and just be freakishly flexible.. But now I literally can't even lean forward without extreme tightness and pain in that area of the hams I mentioned above. Worth noting however- with legs TOGETHER STRAIGHT OUT IN FRONT seated like doing a sit and reach, I can easily grasp the bottoms of my shoes and stretch with no pain whatsoever. Ideas? I'm thinking my glutes and hams r tightening due to the extra work im doing like GH bridges, sldl, bb hip thrusts, and especially doing all my hiit cardio on an incline of 10-15 degrees on the. treadmill
 
Those types of stretches are not a test of hamstring flexibility, since its a measure of spinal flexion, IS joint rotation, and then some at the hip. What you might actually be feeling is some stretch in the sciatic nerve when doing those tests.

If you want to assess true passive hamstring flexibility a supine lying single leg raise with a straight knee is an easy way. Lie on your back, and while keeping your back flat and your right knee slightly bent, flex at the left hip keeping the left knee extended. See how far you, go repeat on the other side. Then, you can do this every month to assess if your ROM is increasing or decreasing. Much more appropriate and specific to sprinting and other real life/sport activities.

Br
 
ZiR RED said:
Those types of stretches are not a test of hamstring flexibility, since its a measure of spinal flexion, IS joint rotation, and then some at the hip. What you might actually be feeling is some stretch in the sciatic nerve when doing those tests.

If you want to assess true passive hamstring flexibility a supine lying single leg raise with a straight knee is an easy way. Lie on your back, and while keeping your back flat and your right knee slightly bent, flex at the left hip keeping the left knee extended. See how far you, go repeat on the other side. Then, you can do this every month to assess if your ROM is increasing or decreasing. Much more appropriate and specific to sprinting and other real life/sport activities.

Br
Click to expand...

Oh I do that too. I cab pull my leg clear over my chest.. I will take a pic of the affected area (clothed) lol and post if maybe that could further your assessment.. I did some tennis ball rolling for the first time last night on glutes hams n quads n will continue
 
ZiR RED said:
Those types of stretches are not a test of hamstring flexibility, since its a measure of spinal flexion, IS joint rotation, and then some at the hip. What you might actually be feeling is some stretch in the sciatic nerve when doing those tests.

If you want to assess true passive hamstring flexibility a supine lying single leg raise with a straight knee is an easy way. Lie on your back, and while keeping your back flat and your right knee slightly bent, flex at the left hip keeping the left knee extended. See how far you, go repeat on the other side. Then, you can do this every month to assess if your ROM is increasing or decreasing. Much more appropriate and specific to sprinting and other real life/sport activities.

Br
Click to expand...

Oh I do that too. I cab pull my leg clear over my chest.. I will take a pic of the affected area (clothed) lol and post if maybe that could further your assessment.. I did some tennis ball rolling for the first time last night on glutes hams n quads n will continue

And the ortho i saw last week said I do have SI joint inflammation
 
chedapalooza said:
Oh I do that too. I cab pull my leg clear over my chest.. I will take a pic of the affected area (clothed) lol and post if maybe that could further your assessment.. I did some tennis ball rolling for the first time last night on glutes hams n quads n will continue

And the ortho i saw last week said I do have SI joint inflammation
Click to expand...

I don't want you to pull your leg over your chest. I want you to focus on keeping your back flat against the floor and your other leg outstretched and nearly fully extended. Keep your arms at your side. Then, without any additional spinal flexion or extension, raise your leg by using your hip flexors. See how far you flex the hip before you have to compensate by flexing the spine or your other leg. This will give you an idea of what your "functional" hamstring flexibility/mobility really is.
 
ZiR RED said:
I don't want you to pull your leg over your chest. I want you to focus on keeping your back flat against the floor and your other leg outstretched and nearly fully extended. Keep your arms at your side. Then, without any additional spinal flexion or extension, raise your leg by using your hip flexors. See how far you flex the hip before you have to compensate by flexing the spine or your other leg. This will give you an idea of what your "functional" hamstring flexibility/mobility really is.
Click to expand...

Gotcha will do
 
What if you can only raise it like ... 20-30 degrees that way? Lol.
 
Ok. I've been doing some light reading since you commented on the matter, Blaqz. What none of this reading has specified is how often to do the PNF stretches or how to vary them (they list different variations, but how do I know which to use/when)?

It appears I would keep these a couple days apart, and I would do them either after a workout or after cardio. I wont need a partner for this I dont think because I have one of those therapeutic rope things that have notches in them for you to place your foot in, and two handles to hold onto.
 
Torobestia said:
Ok. I've been doing some light reading since you commented on the matter, Blaqz. What none of this reading has specified is how often to do the PNF stretches or how to vary them (they list different variations, but how do I know which to use/when)?

It appears I would keep these a couple days apart, and I would do them either after a workout or after cardio. I wont need a partner for this I dont think because I have one of those therapeutic rope things that have notches in them for you to place your foot in, and two handles to hold onto.
Click to expand...

Hard to explain, but this is how I do the hamstrings:

-Flat on your back with one leg pretty much straight out...
-Proceed to lift the opposite leg up(no knee bending) & stretch as far as you can...
-When you reach your limit, stretch a little further(approximately 5°)...
-It should burn a little & maybe begin to shake...
-While holding your leg firmly in this semi-uncomfortable position, push against the stretch but don't let it give, just hold that position...
-Hold for 6-8secs then release...
-Take no more than 10secs rest & repeat, but push past the last point(yes, Ouch)...
-Repeat 6 times, going past the last point each time...
-I went from 90° to 105° in a few sessions, but of coarse consistency will help maintain your new found flexibility...
-I do it after any workout(especially leg workouts), so weights or cardio... I'd do it everyday if I could be bothered because 5mins after the slight torment of what is basically over stretching, your limbs feel light & just overall great...
-It's better with a partner in my opinion simply because they won't let you give in to the pain/burn, but in saying that I'm sure you'll pull through it with the ropes...

I hope that explains it...
 
Torobestia said:
Ok. I've been doing some light reading since you commented on the matter, Blaqz. What none of this reading has specified is how often to do the PNF stretches or how to vary them (they list different variations, but how do I know which to use/when)?

It appears I would keep these a couple days apart, and I would do them either after a workout or after cardio. I wont need a partner for this I dont think because I have one of those therapeutic rope things that have notches in them for you to place your foot in, and two handles to hold onto.
Click to expand...

Invalid Link Removed
 
ZiR RED said:
Those types of stretches are not a test of hamstring flexibility, since its a measure of spinal flexion, IS joint rotation, and then some at the hip. What you might actually be feeling is some stretch in the sciatic nerve when doing those tests.

If you want to assess true passive hamstring flexibility a supine lying single leg raise with a straight knee is an easy way. Lie on your back, and while keeping your back flat and your right knee slightly bent, flex at the left hip keeping the left knee extended. See how far you, go repeat on the other side. Then, you can do this every month to assess if your ROM is increasing or decreasing. Much more appropriate and specific to sprinting and other real life/sport activities.

Br
Click to expand...

As an added side note to ensure a true measure, along side the criteria stated by Zir, when you are doing this you do not want to externally rotate the stationary leg. It will allow for a compensatory increased ROM and skew your results.
 
are you training with weights every week?

do a split like
mon chest and tris
tues back, traps- do deadlifts here

thures shoulders
fri legs , and start off with training hammies and put more emphasis on them

exercises there are so many sldl, incline glute ham riases, leg curls of all kinds, heel press on leg press machine
 
You must log in or register to reply here.
Back
Top