Hamstring/Calf love?

[Catrin]

My coach got mad at me this morning because he thought I've been ignoring pain. That actually isn't the case, but given my track record I understand why he got grumpy. He tends to be grumpy anyway :)

Prior to our group training session this morning part of our warmup & mobility work was the old fashioned hamstring stretch. Here is a link of what we did so there is no confusion (https://www.google.com/search?q=hamstring+stretch+with+band&rlz=1C1CHFX_enUS571US571&espv=210&es_sm=122&tbm=isch&imgil=DOgMDAj7kpebiM%253A%253Bhttps%253A%252F%252Fencrypted-tbn0.gstatic.com%252Fimages%253Fq%253Dtbn%253AANd9GcSHrm_5nth2Ft4lhwdUsS9OjUMDfZDRmi9IAbLi9ogQ6tons0JF%253B500%253B308%253BHfPtoTPAzNYORM%253Bhttp%25253A%25252F%25252Fwavesport.ning.com%25252Fprofiles%25252Fblogs%25252Fa-paddler-s-pelvis&source=iu&usg=__oPKE0EJpkWZoxlT5y5jbCJXEvDg%3D&sa=X&ei=ztMMU66NEeeusAT184G4Bw&ved=0CFQQ9QEwAw&biw=1440&bih=815#facrc=_&imgdii=_&imgrc=DOgMDAj7kpebiM%253A%3BHfPtoTPAzNYORM%3Bhttp%253A%252F%252Fapi.ning.com%252Ffiles%252F2LXpU6QnGZis27boL2v*FuLf4tPAqHMSP13sk4Rtft7VKq9hy7p1dQ5*kKO8T8W5fMwXb9Fd7epB5l5y*HLFVPvFecXLAsVM%252Fhamstringstretch0708.jpg%3Bhttp%253A%252F%252Fwavesport.ning.com%252Fprofiles%252Fblogs%252Fa-paddler-s-pelvis%3B500%3B308)).

One of my hamstrings was fairly tight, but my calf muscle (gastrocnemius?, outer upper side of calf) was REALLY tight. This doesn't present when I am running or doing anything else. It is also true that the last two weeks I set several deadlifting personal records, and I've been ramping up the running as I prepare for trail-running season. I obviously need to do more work with my legs after working out - I tend to do more of that BEFORE the workout rather than afterwards. While the OTHER leg does complain when I run sometimes, THIS leg (history of a torn hamstring in same leg) hasn't been complaining at all. Until we stretched this morning :eek:

What I am trying to figure out is if I need to target the hamstring and gastroc separately or at the same time. My coach tells me that the fact my calf having more tension in the hamstring stretch means my hammies are crazy-tight. I need to address that immediatly if not sooner, just trying to decide the best approach. I've several good reference books at home with stretches and mobility work for every part of the body - just trying to decide the best approach. Thoughts anyone?

[Wahine]

When there is a lot of tightness in the claf while doing that type of hamstring stretch, it can often be an indication of some binding down of the the sciatic nerve somewhere along it's path. Sometimes doing a sciatic nerve flossing technique can be helpful. You can give this a try (http://youtu.be/HY_0fXHEWuA). Do your hamstring stretch first paying close attention to how you feel and your range of motion, then the flossing technique, then repeat the hamstring stretch to reassess. If it's going to help you should have more range of motion and less calf tightness when you try the stretch the second time. If your tightness or range of motion get worse, stop doing it.

[Catrin]

When there is a lot of tightness in the claf while doing that type of hamstring stretch, it can often be an indication of some binding down of the the sciatic nerve somewhere along it's path. Sometimes doing a sciatic nerve flossing technique can be helpful. You can give this a try (http://youtu.be/HY_0fXHEWuA). Do your hamstring stretch first paying close attention to how you feel and your range of motion, then the flossing technique, then repeat the hamstring stretch to reassess. If it's going to help you should have more range of motion and less calf tightness when you try the stretch the second time. If your tightness or range of motion get worse, stop doing it.

Thanks Wahine, I will try this tonight. None of my usual hamstring stretching techniques appears to have an effect on it and, generally, it isn't apparent unless I am in that stretch. I like that this is a mobilization technique rather than a static stretch.

[Wahine]

Thanks Wahine, I will try this tonight. None of my usual hamstring stretching techniques appears to have an effect on it.

This is another common sign when the restriction is coming from the binding down of the nerve somewhere along it's path, rather than a muscle that has inadequate length.

[Catrin]

Thanks Wahine, this is helpful!

[Catrin]

WOW!!!!!!!!!! Wahine, this mobilization was amazing! I did it ONCE, actually had to get on my dining room table to get in the right position :rolleyes: No doubt that it was from some restriction to my sciatic nerve because the original problem was gone :cool: :D :D It makes sense, actually. I did all those very heavy (for me) deadlifts and squats last week and I tend to do all of my mobility BEFORE our training sessions and I don't usually stretch afterwards. I need to do that, especially when lifting heavy...

Thank you for the suggestion! One leg has been like that for a very long time but the other was new, I just figured my calf had some trigger points that I couldn't seem to release.

[Wahine]

WOW!!!!!!!!!! Wahine, this mobilization was amazing! I did it ONCE, actually had to get on my dining room table to get in the right position :rolleyes: No doubt that it was from some restriction to my sciatic nerve because the original problem was gone :cool: :D :D It makes sense, actually. I did all those very heavy (for me) deadlifts and squats last week and I tend to do all of my mobility BEFORE our training sessions and I don't usually stretch afterwards. I need to do that, especially when lifting heavy...

Thank you for the suggestion! One leg has been like that for a very long time but the other was new, I just figured my calf had some trigger points that I couldn't seem to release.

You're welcome. I'm glad it helped.

[ny biker]

WOW!!!!!!!!!! Wahine, this mobilization was amazing! I did it ONCE, actually had to get on my dining room table to get in the right position :rolleyes: No doubt that it was from some restriction to my sciatic nerve because the original problem was gone :cool: :D :D It makes sense, actually. I did all those very heavy (for me) deadlifts and squats last week and I tend to do all of my mobility BEFORE our training sessions and I don't usually stretch afterwards. I need to do that, especially when lifting heavy...

Thank you for the suggestion! One leg has been like that for a very long time but the other was new, I just figured my calf had some trigger points that I couldn't seem to release.

You don't have to limit your stretching to either before or after workouts. I used to work with a guy who stretched while watching TV after dinner, and he was very flexible; after he retired he started teaching martial arts at the local community center.

I prefer to stretch before going to bed. For me this often is after a workout, but I usually have dinner and watch TV for a while in between. I also take stretch breaks at work.

[Catrin]

I agree NY Biker! There is a whole list of mobility work that I do on a regular basis throughout the week. I've been focusing so much on my shoulders and neck that I tend to forget about other "parts".