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Tight Hams

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Jazz
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2006/07/13 21:15:12 (permalink)
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Tight Hams

I have really tight hams at the moment. I've basically torn both muscles in the past (worse with the left leg) and exercises such as deadlifts and squats really make the muscles tight and sore afterwards.

I'm trying to stretch the hams everyday and wondering if generally people find that heavy lower body training causes a loss in flexibility ?

I feel I am constantly stretching to aleviate the problem. I've torn the muscles right at the top where it meets the glute and find this area hard to stretch.

The best stretch I've found is lying on my back and bringing the knee to the chest and trying to straighten that leg with the supporting leg bent as well. It's even better assisted

Anyone have any more suggestions ?
#1

4 Replies Related Threads

    ajford1
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    RE: Tight Hams 2006/07/13 23:51:50 (permalink)
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    i have the same problem with tight hamstrings. havnt torn them before tho. i feel i hav loss some flexabilty from doin heavy weights and bulking. i find that sitting on the floor with your legs apart and gettin someone to slowly push your back towards the floor works well. anyone else have any suggestions?
    #2
    AceRimmer
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    RE: Tight Hams 2006/07/14 14:44:15 (permalink)
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    Ive had tight hams which caused me no end of problems after speaking with my Pt at gym he suggested a power stretch.

    Basically every morning after i get out shower i lay on my back with a 90 degree bend in one knee, i wrap my towel around the sole of the other foot, while keeping the leg straight i pull it towards my chest, i hold it in that position for about 10/15 seconds then pull a little more and so forth.

    Really helped me.
    #3
    Jazz
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    RE: Tight Hams 2006/07/18 01:11:29 (permalink)
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    That stetch is quite similiar to the one I use. I think I'll try a number of stetches and see how it goes.
    #4
    Astaroth
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    RE: Tight Hams 2006/07/18 01:44:33 (permalink)
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    I get tight hams after SLDL's, even more now I'm doing sldl and ham curls together. I also play ice hockey so I'm very stiff in the legs most days of the week.

    I find thorough stretching of the legs (not just the hams, the lot) after workouts and hockey games helps unbelievably, along with the same stretching routine every morning after my shower. First I start with the lying ham stretch (as you've described above AR) then I do seated single leg (the one where you put left leg out, right foot at left knee and reach for toes, then swap). I stretch my quads one at a time (standing) then my calves. Then I do butterfly stretch for groin, then put legs out in front in a V as far as they'll go and reach to one side, then the other, then straight ahead. Then I repeat a second time.

    There's a few important rules to stretching though which make it so much more beneficial. 1) all stretches should be done to the point where it feels a bit tight, but DOESNT hurt. 2) you should never 'bounce' - you should go smoothly to full stretch, hold, then release, and 3) hold all stretches for 20-30 seconds, none of these pissy 5 second stretches.

    Follow something like that and I guarantee you you'll feel better by the end of the week. :)
    #5
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