Hamstrings

[diegoliger]

Hi all. Resident PT askig for some advice. I've got increasingly tight hamstrings, so much so I cant straighten my left leg properly sometimes. They are having a really detrimental effect on my rowing technique. Ditto tight calves

Comments

Do you do enough...

[lonewulf]

Stretching of those muscles AFTER you work out? If you don't provide enough time to stretch those muscles after you work them hard, then they're going to get tight. I'd say spend about 5-10 minutes after each workout and on your off days about the same amount of time when it's not a prob (make sure you do a light warm up before doing the stretching. Warm muscles stretch easier with less chance of injury). That would be a big help with the tight hamstrings and calves. I have to do them quite often myself to keep in proper form for kicking high/fast in martial arts.

Re: Do you do enough...

[diegoliger]

Yes I do. I always stretch off.

I do a 5-10 min set of dynamic stretches before I work out after my warm up and then 10 - 15 mins of static stretches and if I can, use partner assisted ones. I used to use PNF after every work out but having no gym buddy has put paid to that.

So yes, I do stretch out!

[blindtwelve]

Do you do squats? You really need to focus on your squats with correct form and slowly increase your hip flexibility. Squats with help with this. The squat is a glute/hamstring exercise, which is where all the power comes from. Sounds like a hip flexibility problem. You can also try SLDL's (Straight-Legged Deadlifts) or RDL's (Romanian Deadlifts), which will also help strengthen your hamstrings. Sounds like a strength imbalance to me.

[diegoliger]

I do do Squats, both bi and unilateral as well as Stiff Leg Deadlifs (same thing as "Romanian" Deadlift).

The only thing I can think it is is weak glutes.

[blindtwelve]

Are you doing partial squats, or full range of motion deep squats? Full squats will target your hamstrings and glutes more. Also, when you do squats, you should be pushing up with your glutes and hamstrings, not your legs. When you push up with your glutes/hamstrings, the rest of the muscles will take care of themselves.

What are "bi" and "unilateral" squats? I've never seen those terms used for squat variations before.

[diegoliger]

I am doing full depth squats, not partial

Uni lateral - one legged
Bi lateral - both legs

I do push up with glutes and hamstrings and resist motion down using my quads.