tag:blogger.com,1999:blog-3415039431326089985.post8463108747446786683..comments2024-03-25T09:03:19.099-07:00Comments on Well, I'm TRYING to run...: Training Log - Week ending 12/16/2018AKA Darkwave, AKA Anarcha, AKA Cris.http://www.blogger.com/profile/09873516028463495708noreply@blogger.comBlogger4125tag:blogger.com,1999:blog-3415039431326089985.post-35575651707103239192018-12-22T11:58:58.247-08:002018-12-22T11:58:58.247-08:00As always, please remember that I have no formal m...As always, please remember that I have no formal medical or physical therapy training - my main qualifications for dispensing advice are that I have a blog and I've had a lot of injuries over the years. You will almost certainly get far better advice from a professional :)AKA Darkwave, AKA Anarcha, AKA Cris.https://www.blogger.com/profile/09873516028463495708noreply@blogger.comtag:blogger.com,1999:blog-3415039431326089985.post-56853865796125657552018-12-22T11:49:55.875-08:002018-12-22T11:49:55.875-08:00Sure - here's some pointers I've learned:
...Sure - here's some pointers I've learned:<br />1) It's a tricky area to deal with, since the sciatic nerve runs right there also. There's a real temptation to massage that high hamstring area - resist that. Dig too hard in that area, and you annoy the sciatic nerve, which then makes the hamstring tighten, and worsens the issue.<br /><br />2) I would avoid specific hamstring stretching - that's also just going to aggravate it. I do think doing some sciatic nerve flossing (google it) can be very helpful here if you have any nerve involvement, and won't hurt if you don't.<br /><br />3) While we're on the subject of things to avoid - if you do yoga you want to avoid "seated forward fold" pose. This pose is AWFUL for high hamstring issues. What that pose does is a) stretch the hamstring while b) making it bend around the edge of your pelvis and c) compressing the tissue right where it's getting that shearing stress from bending around the pelvis. I hate that pose in general, and I think anyone with high hamstring issues needs to avoid it.<br /><br />4) as for what TO DO, you need to approach from three directions: a) stretching out your hip flexors (to ensure that your pelvis is not being pulled out of alignment and placing stress on the hammies; b) making sure your glutes are engaged and firing, so the hamstrings don't have to do all the work (do this with bridges, one-legged bridges, and step-ups onto a bench); and c) rehabbing the hammie itself (which was the question you originally asked me...). <br /><br />For the rehab work, I like reverse planks on one's elbows and eccentric hamstring ball curls. For that second one, lay on your back, knees bent, with your feet on an exercise ball. Then go into a bridge pose, with your feet still on the ball, knees bent, and your butt lifted off the ground. Once you're there, extend your knees so that your legs straighten while your butt stays in the air, and then lower your butt to the ground (legs still straight). Then bend your knees to roll the ball back into where you started. That's one rep - I like to do two sets of 10 reps.<br /><br />A more advanced rehab/preventative (once the other exercises are going well) is eccentric single leg deadlifts. I'll hold a kettlebell or weight in both hands while standing straight up on both feet. Then I shift onto one foot, with the other leg behind me, and do the lowering portion of a single leg deadlift. With control, I lower the weight all the way to the ground, using the hamstring of the standing leg. Then I return the other foot to the ground and return to standing position with the weight. <br /><br />(again, you don't want to do this final exercise until you're pretty far in your recovery, and can do the reverse planks and eccentric hamstring ball curls easily and without pain)<br />AKA Darkwave, AKA Anarcha, AKA Cris.https://www.blogger.com/profile/09873516028463495708noreply@blogger.comtag:blogger.com,1999:blog-3415039431326089985.post-15653068493126108622018-12-19T17:57:48.823-08:002018-12-19T17:57:48.823-08:00I definitely am feeling my high hamstring and asso...I definitely am feeling my high hamstring and associated tendon. Do you mind sharing some of your rehab? I'm doing some, but honestly, what helps the most right now is running. The week off made it very stiff and painful.Graciehttps://www.blogger.com/profile/05641028266038110278noreply@blogger.comtag:blogger.com,1999:blog-3415039431326089985.post-54489578448909159242018-12-18T09:34:51.515-08:002018-12-18T09:34:51.515-08:00congrats on your time at CIM. post race blues suck...congrats on your time at CIM. post race blues suck and I also did CIM and (not surprisingly) am also in that crappy post race phase but thankfully am coming out of it after two down weeks. Also that race beat the heck out of my quads in a way I wasn't expecting. It's good your staying smart and letting the recovery happen : ) Emhttps://www.blogger.com/profile/04810823807272423482noreply@blogger.com