Knee-friendly work-outs for firming up hamstrings

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Originally Posted by arielmoon

Oh this is fantastic! I have similar issues with both hammies and knees. My PT believes both problems are caused by my stiff quads.

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I tend get some knee problems from too tight hamstrings (overworking the quads to fight against them) :p.

+1 for climbing long, extended climbs on your bike. I did something close to a 10mi climb on Friday, and my hamstrings and calves got a major workout! I was extra sore because over some gravel patch before that climb my saddle moved back (and also pointed up, but I caught the angle issue but not the fore/aft issue before doing the climbing).

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Originally Posted by grey

Don't forget to stretch!
I have been learning the hard way for the past 6 weeks what happens when you have a desk job, then have a form of exercise that also curls you up, and then you sleep curled up. I too have tight hamstrings, but that wasn't my big problem - I had shortened my psoas muscle from never really bending backward to stretch it back out. Also - years of bending over projects have straightened my spine - the lumbar curve was being slowly wiped out.

As a result, combining those things with me thinking I can do anything, I started digging a hole one day 6 weeks ago - it was the straw that broke the back, I went into spasm, and it has been a long, slow haul out of it. I'm learning NOW - we who ride all the time had better be combining our activity with something that includes stetching - such as yoga, or pilates.

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Excellent advice -- thank you! I hope your back heals and you feel better very soon.

It's very painful to stretch my hip flexors and hamstrings. .... I like to say they're "like beef jerky". I'm beginning to stretch as often as possible but I often wonder if I can stretch them at all, or just prevent further shortening. However, I know that it's never too late to start a routine, just like it wasn't too late to start riding at age 51 and I feel and look better now than I did 20 years ago. It's never too late!

I agree with the deadlift suggestion, another one is leg curls using the dumbbells. I don't like doing leg curls on a machine, they never fit right and that will hurt your knees, but with small dumbbells they are fine.

Lie on a bench (or floor), face down, with your knees hanging over the edge. Have someone place a small dumbbell between your feet (you will need shoes). Curl up and down, make sure you don't hyperextend your legs.

http://i239.photobucket.com/albums/f...ionLegCurl.jpg

For stretches, check out the Anderson book:

http://www.amazon.com/Stretching-20t...7035257&sr=1-1

http://g-ecx.images-amazon.com/image...eb789110.L.jpg

Stretching should never be painful. Go to the point of a gentle pull and STOP! Increase the range of motion as the muscle lengthens; never force it.

But. If stretching is so difficult, it's likely you have a lot of trigger points built up. You can stretch until the cows come home (as my LMT told me) and never loosen the muscle until you work out the trigger points. Get yourself a Thera-Cane or another deep massage tool and a copy of the trigger point book.

Also don't forget that some days you are simply more limber than others. Some days you will be less flexible than you were the day before - bodies are like that.

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Originally Posted by OakLeaf

Stretching should never be painful. Go to the point of a gentle pull and STOP! Increase the range of motion as the muscle lengthens; never force it.

But. If stretching is so difficult, it's likely you have a lot of trigger points built up. You can stretch until the cows come home (as my LMT told me) and never loosen the muscle until you work out the trigger points. Get yourself a Thera-Cane or another deep massage tool and a copy of the trigger point book.

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Along the same lines... I have been having some hip issues over the past few weeks due to getting back into running after a long layoff -- I've started using my foam roller all around -- IT band, quads, hams, glutes -- and while it has me yowling while I'm doing it :eek:, it really seems to help.

Thank you for the additional suggestions.

It's easy to get caught up in counting miles and hours on the bike, yet neglect to stretch and cross-train our body on a regular basis. It never ceases to amaze me that no matter how far, long or hard I ride (within my abilities), I feel soreness in the outer thighs and hamstrings after a good long brisk walk. Now I'm practicing the push-off technique mentioned above.

Fortunately, I have lots of walking opportunities built-in to my work day. I walk a total of about 40 minutes just going to the vanpool, to my office, several trips up and down the stairs (4 flights) throughout the day, and another walk back home from the vanpool in the afternoon. If I have no other time to exercise that day, I can count on that 40+ minutes of walking. And I ALWAYS take the stairs (unless I'm with someone who can't or won't).

I have a styrofoam roll I use for tight back muscles. It never occurred to me to use it on other body parts -- I bet that will feel good!

I realized how much work walking is when I got a dog...I was sore for the first two weeks (two hour-long walks a day).