Tight hamstrings

richlong28

dunno if this fits into the 'training' forum but yeh

i have really tight hamstrings, its a result of running and sailing for the past 5 years, i can reach down to about the middle of my shin

i've started a bit of rowing and supposedly my tight hamstrings are causing my bum to get numb ery quickly, the only thing i can think of is stretchinbg them 3 times a day or something

any other advise anyone can give me?

Blonde

Stretch those hamstrings or you'll end up with lower back pain later in life! Stretch them gently after rides when muscles are warm and most stretchy - not before riding, when muscles are cold, less likely to strech and also injure more easily.
Lots of info and excerises here: http://www.pponline.co.uk/encyc/0206.htm
Pic of one type of stretch here: http://healthguide.howstuffworks.com/ha ... icture.htm
Another: http://health.howstuffworks.com/stretching7.htm
This one explains how back and hamstring are connected - it's a deep stretch and best performed slowly and when you are really well warmed up:
http://health.howstuffworks.com/stretching6.htm
I think the best strategy is a general, all over body stretching routine though - not just stretching one muscle or group of muscles. Remember to stretch glutes, chest and back after cycling, not just your legs.

pbt150

Yay, another rower!

Tight hamstrings will mean you can't get your body into a good position on the recovery, and won't be able to get good compression at the front of the stroke. Both of these mean you're going to be over-reaching with your torso and putting a lot of stress through your lower back as you take the stroke.

Make sure you stretch your hamstrings after every session, the exercises above are a pretty good starting point, but also make sure you're working on your lower back too, so that doesn't become the limiting factor. There's a good non-standard exercise you can try too. Sit up as straight as you can on a bench/table/box with your feet off the floor, make a right-angle with your foot at the ankle (important) and slowly bring your foot up in an arc - ( for right foot, ) for left foot from your pov. If you're doing it right you should feel a good immediate stretch in your hamstring or top of your calf, then hold for as long as you dare.

ride_whenever

Calm down taylor...

As pbt150 says, you basically want to spend plenty of time stretching, work on your claves and glutes as well, possibly also the base of your lats.

For the stretching, aim to hold them for at least 10secs and try to do three sets on each leg.

passout

A little running might help.

richlong28

cheers for the advice

mclarent

Pilates or Yoga.

HeresJohnny

+1 pilates.

Get somebody to teach you at least the basics - this kind of stuff can't be done from a book. And stretch every day, half an hour while you're watching/listening to the news or something. Either do it after exercise, or have a hot shower/bath so your muscles are warmer - stretching while you are cold risks injury.

If you can get your hands halfway down your shins then congratulations, you're as inflexible as lots of people, especially cyclists, who are generally rubbish at this kind of thing. But after a few weeks, you'll notice the improvement. A few months down the line and you'll be touching your toes.

brighton-biker

"or have a hot shower/bath so your muscles are warmer"

I'm not sure if temperature warmth from physically heating the muscle does the same for a muscle as "warming up" through activity. Or does it?

Smartbike

"I'm not sure if temperature warmth from physically heating the muscle does the same for a muscle as "warming up" through activity. Or does it?"

Yes it does - I've recently had physio for a knee problem (also caused by too tight hamstrings) and they used a wrap-around heated blanket on the muscles to warm them up before stretching.

I could barely get half way down my shins before the stretches but can now just about get to my toes!

robthehungrymonkey

I suffer from short hamstrings due to playing far too much football when i was younger.

I've found that regular stretching really does make a difference, I still find it hard to motivate myself to do it properly though! :oops:

Captain Fagor

robthehungrymonkey wrote:

I've found that regular stretching really does make a difference, I still find it hard to motivate myself to do it properly though! :oops:

Yup, aint that the truth!

trekvet

For stretch for hamstrings I don`t exercises, as like others, I don`t have the motivation.

Instead I do this: When out of the bath I try to put both hands flat on floor (with knees straight), and keep at it 'till they are. Later when doing shoe laces up I take my time, straightening one knee at a time, again at work when putting boots on, etc.

And it seems to be working

richlong28

cool some good tips there

funny when i know somone who can put their elbows in the ground without bending their knee's, pretty freaky to see

mhuk

Be careful when stretching, and of advice received. Some stretching will do you more harm than good, especially to your back. If your flexibility is poor take care when starting to stretch- don't overdo it early on

Stretching comes in several forms: passive, active (dynamic), static etc.

I have a tendency to a bad back and start everyday with 10 minutes of dynamic stretching and a bit of yoga (and have been for nearly 20 years and can still touch the back of my palms on the floor with straight legs when bending over).

Anyway, I'd suggest gentle straight leg raises and side leg raises first thing in the morning after a gentle all over warmup. Setting your muscle length and other tissues (tendons etc) early in the day will set them for the rest of the day..

After any activity that warms you up (cycling?), try cooling down with some passive strecthing e.g. sitting on the floor, one leg out stretching etc.. If you know anyone who does Tae Kwon Do or another leg based martial art, ask them to show you how they stretch.

Ignore any/ all of the above but never, ever bounce a stretch and be very cautious of two-man stretches (don't do them). If you get a chance read Tom Kurtz's "Stretching Scientifically: A Guide to Flexibility Training" http://www.stadion.com/column.html

liversedge

I stretch out my achilles and lower back during the ride and especially on slower descents, standing out the saddle with both heels as low as they can go below the pedals.

works for me.

SETHART01

Hi,

I'm not sure this is a hamstring problem but after 1000 miles on my Boardman Road Comp. i still don't seem to have it set up right adnafter a few miles commuting i get pains in the backs of my thighs which seem to sap my leg strength..Any advice would be very welcome Cheers