Hamstring Advice. (contains Images)

[RitchieJoe]

Due to a period of inactivity (sat around for a month due to a separate health issue) my hamstrings seem to have shortened which has resulted in me having pain where the hamstring attaches to the knee (towards the outside of the leg, you can feel it when you have your knee at a 90 degree angle)

I have seen a sports physio and she has informed me that I have weak glutes and tight/over worked hamstrings. She has given me three glute strengthening exercises which consist of

1) the Clam http://images.agoramedia.com/everydayhealth/gcms/clams-moves-to-tone-your-butt-08-full.jpg
2) A modified version of the bridge http://www.fitbie.com/sites/default/files/bridge-stretch-ex.jpg
3) A knee raise

In addition to these I have been given
1) a generic quad stretch
2) This hamstring stretch http://massage-results.com/wp-content/uploads/2014/10/hamstring-stretches-51.jpg.

(I am also attempting self myofascial release with a foam roller and a lacrosse ball)

My issue seems to be that I am finding myself sat a lot when at home, as soon as I have been sat for a while my hamstrings seem to tighten and undo the work of my stretches.

I wanted to ask those of you who have had hamstring issues if you found a particular stretch helpful (please provide links), how often you stretched and any other tips on how to sit in a way that will not affect my hamstrings to the same extent. I don't seem to be getting much relief from my current stretching/strengthening routine

 

[vickster]

Have you tried a sports massage of the legs to loosen everything up? Might be worth spending £50, ask the physio to recommend someone if she doesn't do it herself

After knee surgery, I've been given clams to so with a theraband before, seem to work well. For the glute bridge, I've done with a foam football to squeeze between the knees, that works the vmo well

For the calves and glutes, squats (although mine are so tight and short I can't do with feet flat), split squats/lunges, step ups. For these, do not do without physio advice if you have knee issues

 

[Crackle]

Do those clamshells slowly.

This is the hamstring stretch i use. Tried a few this one works for me

Foam rolling the top of my hamstring (bum downwards) never seemed to help much but foam rolling from the mid-point to knee and pointing toes left and right really helped with my problem. The video I used has now gone but basically I start at a mid point, pointing my toe left and roll down to just above knee. Repeat for toe straight and toe right. You're working the hamstrings nearer where they insert either side of your knee.

For sitting, I know a few people who use a Pilates ball at their desk now.

 

[RitchieJoe]

@Crackle
This one right? How often and how many reps?



I really appreciate the input

 

[RitchieJoe]

I'm thinking stretching three times dailywith the prescribed stretch, the one above and this
View: https://www.youtube.com/watch?v=4kFBfgavg_o
. Combined with foam rolling and myofascial release with a lacrosse ball.

 

[RitchieJoe]

@User9609 That is exactly what my physio has told me, weak glutes and hamstrings picking up the slack. Do you recall the glute exercises and how long before they showed results? I'll get working on the door stretch

 

[vickster]

Is it sensible to do stretches not prescribed by the physio? Call and check she thinks it's appropriate for your case (rather than the general YouTube viewing public)

 

[Crackle]

@Crackle
This one right? How often and how many reps?



I really appreciate the input

Nearly. I use a slightly different technique but I increase the stretch at 30 second and 50 and hold for 60 in total, each leg, once, then roll.

As per Vickster, I would check with your physio.

Funny how many of us have weak glutes though. In fact go to a physio and you can almost guarantee that as a diagnosis.

 

[RitchieJoe]

@Crackle @vickster I will start with two stretches at different times throughout the day. My training for next years tour is behind schedule

 

[BEHMOTH66]

All stretches are good for the body although if there is an injury ( and not just a tight tendon/ligament) then you should consult someone