Tight hamstrings

[katluvr]

Not sure where to post this question. I thought about in the running forum since there is a lot of PTs there and good advise. But here it goes.

I have very tight hamstrings. I have never been very flexible. I am short and compact. Pretty big thighs with developed quads (with a thick layer of fat over them!).

Anyway I run and cycle so obviously 2 sports that probably don't help my tight hamstring issue. I HATE stretching, but have been trying to. Problem is other than that what can I do? I even looked for stretches for the very inflexible. I do some limited yoga and pilates w/ a trainer or on my own w/ a DVD. But not consistenly. Now I am having a LOT of lower back pain and I know it is related to my tight hamstrings (or I have been told and read that). I am MISERABLE when "strolling". Shopping this weekend w/ my sister and niece was soooooooooooooooo miserable. I can run and walk (normal or fast)and it feels fine (I just lean over and stretch some during my walk).

So any advice, any really good exercises/stretches. I think my core is pretty good...I am sure it can be better.

Thanks!

[moderncyclista]

I have mild asthma and if I don't use my inhaler "before" physical activity - I experience cramping in my legs. I'm guessing it is a lack of oxygen supply to the muscles in my calves (especially). If I use my inhaler 10-20 mins. before activity of any kind - I'm fine. Could it be something like this?

[Desert Tortoise]

Do you stretch immediately after you run? The warmer your muscles, the more effective the stretch. You can still stretch later on but you won't feel it as much and it will feel more uncomfortable, tighter.

I too have very tight muscles and when I stretch them right after biking or running, not only do I stretch further but it actually feels good. When I do it 15 min or more after the excercise, then it feels more like work than the bonus of a good ride or run.

Also, I try to hold the stretch gently for a good 30 sec.

I'm sure there will be others who will post some excellent ideas for you. All I can offer is that no matter what stretch I do, warmed up muscles make a big difference to me.

[KnottedYet]

Yeah, the tight hams are related to the back pain, but it's probably the other way around: your back is most likely the cause of the uncomfortable ham tightness.

Short hams are not pathological in and of themselves. Lots of athletes have "tight" hams, that's a source of their quickness and strength.

Uncomfortably tight hams come from somewhere, they don't just spontaneously get too tight for function. In women, particularly, the hams will step in to try to stabilize something goofy at the pelvis/lowback/hip. Since you are reporting back pain, I'd guess that whatever is causing your back pain is also triggering your ham muscles to jump in to help.

Do you do the cobra in your yoga practice? Next time your back hurts, drop and do 10 cobras (hold 'em for a second or two) in a row. Does your back pain change as a result?

Do you have a PT?

[softthings]

yes, stretching immediately after is a biggie. also, i got a foam roller, and i love it!! my boyfriend always has tight hammies and he said he is getting stuff worked out better than ever before. good luck!

[bmccasland]

Next time your back hurts, drop and do 10 cobras (hold 'em for a second or two) in a row.

*snort*
I have this mental image of Katluvr strolling the the mall, then suddenly dropping to do the cobra, with a thought balloon of Knotted standing over her like a drill sargent "DROP and GIVE ME 10!"

[NbyNW]

My hams got uncomfortably tight last fall -- we had just moved so I was out of my Pilates routine and I was walking A LOT with the new dog.

Rolling over a foam roller or ball provides some relief, as does massage.

It took me a while to find some Pilates teachers that I like in my new area, and one of the things we have been focusing on is the imbalances in my lower back/pelvic area . . . seems like I may have overdeveloped the muscles I was strengthening when I did PT a few years ago and now need to rebalance things again! In short I have a tendency to tuck when I should be keeping it neutral and that may have been causing problems.

Other things I've been working on, since it's all connected: trying to figure out how to improve my walking mechanics, given what I've got (pronator, slightly knock-kneed), and getting to know how to use trigger points to relieve muscle tension.

[katluvr]

*snort*
I have this mental image of Katluvr strolling the the mall, then suddenly dropping to do the cobra, with a thought balloon of Knotted standing over her like a drill sargent "DROP and GIVE ME 10!"

Double "snort"...I needed that laugh. So it is not that they are "suddenly" tight. Always been very inflexible. Not sure I have ever touched my toe (serously!)

Knot, no I do not have a PT. I have recently been seen a very thorough massage thearpist. He will not stop until he thinks he is done. So usually it is 1.5 to almost 2 hours. He spends tons of time on my back. It maybe now things bother me more with "age" and feeling it more. Maybe I do know the answer is truly more "core" and more stretching or stretching type moves (yoga). I have always found that I can pound out a hour on the bike or running and just not spend that other time. I'll try a bit more w/ the cobra.

K

[KnottedYet]

I don't think it's core, and there's probably nothing wrong with you having tight hammies your whole life. Some people are built that way, and there's nothing wrong with that. (it only matters if function is messed up, and you don't sound messed up)

Sounds to me like you have a back problem, and that is what the cobra is for: will doing the cobra 10 times put the bits of your back into place so the pain decreases, even if only for a while?

If you try this experiment, let me know how it turns out.

(BTW, cobra isn't a hamstring stretch. I would be very interested to see if doing cobra 10 times while you are hurting makes your back pain better, worse, or the same.)

[bikermaze]

If that's the case, invest time in stretches and finding a good pace so as not to stress your already tight hams. Check your posture as well. It might help.