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Hamstring Help


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Excerpt: For the past several months (seems like 6) my hamstrings have been incredibly tight. I have concentrated more on them. I used to only do standing leg curls and whatever work they got from squats. I noticed how bad they were lagging and hit up stiff leg deadlifts and/or weighted hypers. For awhile when I was dieting I was also walking briskly on at an incline for 5-7 times a week. My hamstrings are getting more well developed and are finally up to my quads. I get the usual soreness the next

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Thread: Hamstring Help

  1. #1
    GUARDIAN's Avatar
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    Hamstring Help

    For the past several months (seems like 6) my hamstrings have been incredibly tight. I have concentrated more on them. I used to only do standing leg curls and whatever work they got from squats. I noticed how bad they were lagging and hit up stiff leg deadlifts and/or weighted hypers. For awhile when I was dieting I was also walking briskly on at an incline for 5-7 times a week. My hamstrings are getting more well developed and are finally up to my quads.

    I get the usual soreness the next day or so. Even after the soreness went away they were really tight. At first I thought it was all the walking. But I haven't done any cardio in 2 months. I think I am thoroughly stretching before and after leg workouts. I got a desk job and try to stretch them. I usually extend my leg out and put my heel up on my desk while standing and grab my foot with my alternate arm and stretch. I try to do this once an hour. At home I like to do a lunging type stretch on the stairs. I keep one leg down at the bottom of the steps and bend my other leg and place it several steps up. I feel it streching the quad in my one leg and the hamstring in another.

    My wife teaches pilates on the side and I use several of those techniques. My favorite is using a bath towel and laying flat on my back on the floor with the towel around the one foot and pulling it back toward my head with the other leg bent and foot flat on the floor. There are some special contraptions called reformers that I use as well but it is hard to describe those stretches.

    Even with doing this all the time they are always tight. Here lately it is causing lower back soreness/pain.

    Questions: 1) Is this something I am going to just have to deal with as my hamstrings get bigger & bigger & more developed?

    2) Suggestions on what to do to get them loose and keep them that way?

    3) Anyone experience this dilema? What did you do?

    4) Perhaps I am overstreching? But when I limit my stretching to doesn't seem to help? Maybe I am not doing the "right" kind of streching?

  2. #2
    Pro Bodybuilder thebadguy54's Avatar
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    Re: Hamstring Help

    It sounds like you are doing everything right bro.

    Your right, tight hams and glutes will affect the lower back.

    Iím in the same situation. I was very flexible from martial arts as a kid but when I started pounding my legs hard with weights, I lost a lot of my flexibility.

    I was told I was actually overstretching (since your hamstrings actually contract when you stretch them, causing them to tighten up even more).

    The only suggestion I would make is to stretch for 10-20 seconds often throughout the day instead of stretching for 30 mins once a day. You seem to already be doing this.

    You could also go for a regular massage treatment. Have the therapist work your hams, adductors, glutes and low back. That helps me a bit.

    To me, the right kind of stretching is dynamic pre workout and static post workout. Squat deep to stretch the hams and try the overhead squat for an entire body stretch.

    Also check this link: http://www.cmcrossroads.com/bradapp/...stretching.pdf

  3. #3
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    Re: Hamstring Help

    Hmmm this is a tricky one because you are stretching after the workout..

    Have you lost any range of motion as a result of this tightness?

    Do you see a sports massage therapist ever who does REAL DEEP TISSUE MASSAGE. Get the therapist to go at the hamstrings aggressively. (this stuff can be extremely painful if done aggressively and right. But it is an effective way at "separating" or "loosening up" a lot of bunched up muscle/scar fibers..)

    This is all I can think of bro...

  4. #4
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    Re: Hamstring Help

    Quote Quote posted by thebadguy54
    It sounds like you are doing everything right bro.

    Your right, tight hams and glutes will affect the lower back.

    Iím in the same situation. I was very flexible from martial arts as a kid but when I started pounding my legs hard with weights, I lost a lot of my flexibility.

    I was told I was actually overstretching (since your hamstrings actually contract when you stretch them, causing them to tighten up even more).

    The only suggestion I would make is to stretch for 10-20 seconds often throughout the day instead of stretching for 30 mins once a day. You seem to already be doing this.

    You could also go for a regular massage treatment. Have the therapist work your hams, adductors, glutes and low back. That helps me a bit.

    To me, the right kind of stretching is dynamic pre workout and static post workout. Squat deep to stretch the hams and try the overhead squat for an entire body stretch.

    Also check this link: http://www.cmcrossroads.com/bradapp/...stretching.pdf
    Thx for the link bro!

    I had thought about the massage treatment. I always thought it might be a waste of money (that i could be spending on gear ). But the more and more i read about it the more i hear bb's praising the benefits of breaking up the fascia. Maybe I should give it a try. Unfortunately my schedule is kinda tight (along with the hammies) and I might not be able to make regular appointments. Perhaps I could get my wife to supplement.

    Do you think I am overstretching with as often as I do it?

  5. #5
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    Re: Hamstring Help

    Quote Quote posted by bluejay
    Hmmm this is a tricky one because you are stretching after the workout..

    Have you lost any range of motion as a result of this tightness? A little. It is only noticeable when I do stretching on a flat bench. I will put one leg on the floor and the other laid out flat. I used to easily be able to touch my forehead to my knee. Not it takes more effort and more tries.

    Do you see a sports massage therapist ever who does REAL DEEP TISSUE MASSAGE. Get the therapist to go at the hamstrings aggressively. (this stuff can be extremely painful if done aggressively and right. But it is an effective way at "separating" or "loosening up" a lot of bunched up muscle/scar fibers..) I have never had a professional massage. I just responded to the badguy's post about this. So I have to find someone who specializes in this or specific training?

    This is all I can think of bro...

    ^^^

  6. #6
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    Re: Hamstring Help

    YES!!! Get a proper SPORTS massage therapist who is a specialist in A.R.T. & Cross Friction techniques. This will probably feel VERY unpleasant/painful. (like a medieval torture session) I hate every second of it, but it works wonders... I went yesterday for my shoulder and she went so hard I was sweating buckets and almost threw up from the pain... haha. But already, I have a better range of motion. She also does my legs and it is no picnic.

    It is tough love!

  7. #7
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    Re: Hamstring Help

    Quote Quote posted by bluejay
    YES!!! Get a proper SPORTS massage therapist who is a specialist in A.R.T. & Cross Friction techniques. This will probably feel VERY unpleasant/painful. (like a medieval torture session) I hate every second of it, but it works wonders... I went yesterday for my shoulder and she went so hard I was sweating buckets and almost threw up from the pain... haha. But already, I have a better range of motion. She also does my legs and it is no picnic.

    It is tough love!
    I think Cutler had this done on one of his DVDs. It looked like she was pulling the muscle off the bone like a drumstick!

    If u dont mind how much should something like this run?

  8. #8
    Elite Bodybuilder st8grad's Avatar
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    Re: Hamstring Help

    Sometimes you can overstretch the muscle and it responds by rebounding tightness.

    I don't know the sight but the Wharton's are renowned for their stretching techniques and advise many major elite runners on proper stretching.

    If you can track down their site, you should be able to find some good advice there.

    Also if you sit in your chair at work, do you curl your legs back underneath the chair. If so stop doing that. Also you can set a timer for every fifteen minutes to either stand up or just change positions a little. That is a big factor for athletes that work desk jobs. They say the best position you should be in is a different one than you are currently in. Meaning, keep moving.

  9. #9
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    Re: Hamstring Help

    That's not something that you should just have to deal with as they get bigger.
    ever considered a deep tissue massage? I heard they worked wonders but never believed it, but after my knee surgery my quads were always really tight. Whenever they get to bad I get a deep tissue massage and it works wonders.

  10. #10
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    Re: Hamstring Help

    Well a typical 1 hour session can cost about $70 or so....

    My workplace benefits cover me up to $500/year if I can get a doctor's script saying I need the therapy (which is easy as pie to get)

    Even if I wasn't covered, I would pay for these sessions... I really think they aid recovery and healing... not to mention sort out issues such as these...

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