This question is about a friend of mine. She does tae kwon do and runs, but does no weight training. I have a feeling that adding a bit of hamstring work could help her out, but I'm really not sure and certainly not qualified to give that sort of advice. Anyway, here's the story:
About two years ago, she pulled her hamstring by "overstretching it". The soreness went away after a few weeks.
About a 6-8 weeks ago, she pulled it again... again by "overstretching it." For a couple of weeks it inhibited her from doing high kicks, but she can kick normally again now. The only residual effect of the "injury" is that when she sits very upright (i.e. back at 90 degree angle) for a while, her hamstring starts to get sore and tight.
Any thoughts on a fix for this? Thanks all.
__________________ You're not the only one improving yourself... I worked out with a dumbbell today -- I feel vigorous!!!
I always thought that the reason females tended to have knee problems more often than males (at least I believe that is the case in female athletes, from what I've read) is that the quads are dominant. I don't want to be spreading info that is wrong, so if any of you experts read this and I'm completely off, please note it. Thanks Anyway, based on this fact, my reasoning would be to work more on the PC and strengthen that and it should help.
Definitely foam roll; it has helped my hamstrings so much. I know its not a great indicator of flexibility/mobility, but before I got my foam roller, my hamstrings were alway tight and when I tried to touch my toes, I got to my shins, high ankles at most. After a few months of foam rolling, and working on my form with lower body exercises, I can put my palms on the floor no problem. Kinda o/t a bit there, but I love my foam roller
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
Well, he's saying she pulled her Hammy, so think about it, say for a high kick, she is using her quad for the eccentric part of the movement, if it over powers the hamstring, it will pull it.. and vice-versa, it used to happen to me in track, that and my hip-flexors.. You ever done a high kick? you can feel it stretching hardcore in your hamstring.. (but im assuming that she injured/created soreness while doing martial arts..)
did she self-diagnose herself? or did she go to a doctor?
did she do anything to rehab it? ART, foam rolling, massage, any type of release?
does she have flexibility issues? I'm guessing not if she's in tae kwon do, but you never know.
it's kind of premature to diagnose it as "weak quads or weak hams"
I've had a lot of experience with pulled/sore leg muscles.. I don't think it would be premature at all to say, tight weak muscle/counter muscle would be the cause, i'm sure there could be something else, but judging by the look of it, i'ma stick with my answer..
I always thought that the reason females tended to have knee problems more often than males (at least I believe that is the case in female athletes, from what I've read) is that the quads are dominant. I don't want to be spreading info that is wrong, so if any of you experts read this and I'm completely off, please note it. Thanks Anyway, based on this fact, my reasoning would be to work more on the PC and strengthen that and it should help.
Definitely foam roll; it has helped my hamstrings so much. I know its not a great indicator of flexibility/mobility, but before I got my foam roller, my hamstrings were alway tight and when I tried to touch my toes, I got to my shins, high ankles at most. After a few months of foam rolling, and working on my form with lower body exercises, I can put my palms on the floor no problem. Kinda o/t a bit there, but I love my foam roller
Spot on Kev, nice work.
And I will say that pulled hamstrings are more often a cause of TIGHT hip flexors (specifically the psoas and TFL) and weak GLUTES (not hamstrings). Because of this, synergistic dominance occurs (the hamstrings have to pick up the slack cause the glutes aren't doing their job)......result.......pulled hamstrings
In your friends case, I would imagine she is VERY quad dominant (has Kevin alluded to)...as about 95% of women are. It stands to reason that her hip flexors are going to be tight as heck from all that kicking. Have her stretch her TFL, hip flexors like crazy and foam roll them as well. Also, it wouldn't hurt to strengthen the posterior chain either.
Last edited by Tony Gentilcore : 09-16-2006 at 02:58 PM.
And I will say that pulled hamstrings are more often a cause of TIGHT hip flexors (specifically the psoas and TFL) and weak GLUTES (not hamstrings). Because of this, synergistic dominance occurs (the hamstrings have to pick up the slack cause the glutes aren't doing there job)......result.......pulled hamstrings
In your friends case, I would imagine she is VERY quad dominant (has Kevin alluded to)...as about 95% of women are. It stands to reason that her hip flexors are going to be tight as heck from all that kicking. Have her stretch her TFL, hip flexors like crazy and foam roll them as well. Also, it wouldn't hurt to strengthen the posterior chain either.
Agree with Tony 100% here. The weak glutes and tight hip flexors are the biggest reason I see chronic and acute ham injuries.
Agree with Tony 100% here. The weak glutes and tight hip flexors are the biggest reason I see chronic and acute ham injuries.
Yep yep! I think most trainers tend to overstate the importance of stretching especially hamstring stretching. Soft tissue modailities like foam rolling, tennis/agility ball rolling etc etc are so essential in improving mobility and well being. I've actually started stretching my clients hamstrings less and less and have replaced it with more time working on the soft tissue and glutes.
Many of my clients and athletes over the years that had "tight" hammy's did much better by using releasing techniques over constant stretching. Couple that with getting those glutes going, and the hammys were able to do their job properly and relax when needed.
Many of my clients and athletes over the years that had "tight" hammy's did much better by using releasing techniques over constant stretching. Couple that with getting those glutes going, and the hammys were able to do their job properly and relax when needed.
I 100% Keith. I think there's actually some benefit that comes from being tight. Muscle is very elastic so it will fight to have a rebound effect, fascia on does not. Those releasing techniques are MONEY!
And I will say that pulled hamstrings are more often a cause of TIGHT hip flexors (specifically the psoas and TFL) and weak GLUTES (not hamstrings). Because of this, synergistic dominance occurs (the hamstrings have to pick up the slack cause the glutes aren't doing their job)......result.......pulled hamstrings
In your friends case, I would imagine she is VERY quad dominant (has Kevin alluded to)...as about 95% of women are. It stands to reason that her hip flexors are going to be tight as heck from all that kicking. Have her stretch her TFL, hip flexors like crazy and foam roll them as well. Also, it wouldn't hurt to strengthen the posterior chain either.
Tony, I'm just curious but wouldn't you suspect the iliacus, before the psaos, or would you generalize them into the same catagory? I agree on the over-powered quads, in my orginal post, I was confused whether it be weaker or stronger so I posted both just to be safe, either way same procedure to help it..
And I will say that pulled hamstrings are more often a cause of TIGHT hip flexors (specifically the psoas and TFL) and weak GLUTES (not hamstrings). Because of this, synergistic dominance occurs (the hamstrings have to pick up the slack cause the glutes aren't doing their job)......result.......pulled hamstrings
In your friends case, I would imagine she is VERY quad dominant (has Kevin alluded to)...as about 95% of women are. It stands to reason that her hip flexors are going to be tight as heck from all that kicking. Have her stretch her TFL, hip flexors like crazy and foam roll them as well. Also, it wouldn't hurt to strengthen the posterior chain either.
Tony, I'm just curious but wouldn't you suspect the iliacus, before the psaos, or would you generalize them into the same catagory? I agree on the over-powered quads, in my orginal post, I was confused whether it be weaker or stronger so I posted both just to be safe, either way similiar procedure to help it..
Tony, I'm just curious but wouldn't you suspect the iliacus, before the psaos, or would you generalize them into the same catagory? I agree on the over-powered quads, in my orginal post, I was confused whether it be weaker or stronger so I posted both just to be safe, either way same procedure to help it..
I'm not Tony but I'll throw my hat in the ring, you can DDT me Tony if you'd like. Your going to look at the psoas since it is the exact antagonist of the glute max which will which cause your hamstrings to work overtime to compensate for the weak glutes in hip extension. This is commonly referred to as Lower Crossed Syndrome. While the Iliacus is a hip flexor, it is completely different from the psoas since the psoas has a profoound effect on the lumbar spine. I hope that helps
Hamstring Soreness/Injury?
Linear Mode
