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Old 08-31-2011, 04:33 AM   #1
Daniele Melani
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Hamstrings recurrent injury

This is what happened:
starting to do burpees, i go down to my arms, the legs are bent
the weight on the arms, right before i launch the legs, an acute pain in the left hamstring, from the center of the muscle to the "sit bone"
I rested a week + ice, much better but still something there

this has been happening several times, on the other leg, while running uphill (?)
during the movement that brings the heel towards the butt
it's always sort of there, (months!) never totally healed
no inflamation, or, better, no swelling or redness
it seems that I injure myself recalling the legs
never heard of something like this
there must be something wrong in the way I move
any idea on causes and, at this point, prevention?
Weak hamstrings? no problem with squats and deadlifts...

thank you

d.
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Old 08-31-2011, 07:09 AM   #2
Brent Sallee
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Re: Hamstrings recurrent injury

Many times, recurrent hamstring issues are caused by poor glute activation or are actually poor sciatic nerve neurodynamics. This may seem like a weird question - but how big is your butt? Frequently, people with poor glute activation will be as flat as a board due to the lack of loading in their glutes. To resolve this, you should do some glute activation exercises - bridges, single leg bridges, the cook hip lift (http://www.youtube.com/watch?v=s4I9F...&feature=email WFS). Your glute activation could also have something to do with your hip flexor length. If you've got tight hip flexors, you could definitely have trouble activating your glutes.

If it's a sciatic nerve immobility issue, Kelly Starrett has some great mobility WODs on it. I can't find the primarily video for it, but it's included in the first link. The second one is specifically for true hamstring strains. Links:

(WFS)

http://www.mobilitywod.com/2011/08/e...ring-tear.html (WFS)

Try those out and see if they help. It may also be due to some really poor mobility within the hamstring itself. One strain can lead to some focal restrictions within the muscle and increase tension because of it. Foam roll it, get it tack and stretched (also included in some Kelly Starrett's videos). Go to mobilitywod.com (WFS) and just cruise around there till you find some hamstring, sciatic nerve, and maybe some general hip stuff.
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Old 08-31-2011, 11:37 AM   #3
Daniele Melani
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Re: Hamstrings recurrent injury

!!!
you're probably right, poor glute activation.
You made me remember what, a few year ago, my p.t. used to tell me:
"you have weak glutes" and he would give me silly exercises to strenghten it.
Didn't take it seriously.
totally forgot.
I thought all the deadlifts and squats would take care of it.
I probably was wrong.
It must be it because I do follow starrets wods,
and I've been working at it for some time.
I'll follow your advice.
Thank you so much.

By the way my butt is indeed some sort of a flabby frying pan.

ciao
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Old 08-31-2011, 01:47 PM   #4
Brian Strump
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Re: Hamstrings recurrent injury

Or,

It could be that your hamstrings are long and tight, NOT short and tight. Which would be coming from tight hip flexors and quads, which would also result or be a result of weak glutes.

So listen to what Brent gave you, but also don't forget about working on tight hip flexors and/or quads.
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Old 09-01-2011, 02:00 PM   #5
Mike A Greene
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Re: Hamstrings recurrent injury

Quote:
Originally Posted by Brian Strump View Post
Or,

It could be that your hamstrings are long and tight, NOT short and tight. Which would be coming from tight hip flexors and quads, which would also result or be a result of weak glutes.

So listen to what Brent gave you, but also don't forget about working on tight hip flexors and/or quads.
To the above point, I have been having recurring hamstring tightness associated with same side lower back pain around the gluteus medius. Stretch my hammies has done very little to help. Yesterday I started foam rolling my upper IT band and doing couch stretch for my hip flexors and it feels better today than in months.
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Old 09-02-2011, 01:41 PM   #6
Brent Sallee
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Re: Hamstrings recurrent injury

Quote:
Originally Posted by Brian Strump View Post
Or,

It could be that your hamstrings are long and tight, NOT short and tight. Which would be coming from tight hip flexors and quads, which would also result or be a result of weak glutes.

So listen to what Brent gave you, but also don't forget about working on tight hip flexors and/or quads.
Right, this type of hip tightness doesn't tend to come alone. A lot of the times it comes globally - good point.
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