Tight Hamstrings, Effing up my physique?

rainbowbow

This is a question for those more familiar with anatomy or the HMS.

Many years ago I injured my left hamstring. I was a competitive gymnast and was extremely flexible. I often had the issue of hyperextension. As i got older and eventually quit gymnastics my muscles atrophied with time. However, certain things have remained and caused problems in my training.

For example, i've been told i have "overstretched" ligaments in my shoulder causing shoulder instability when surrounding muscles were weak. They wanted to go in and shorten the ligaments via laparoscopic surgery, however i no longer suffer instability and impengement after working on that area and improving strength. It IS likely if i ever get lazy and weak i might have that issue again. I have some de quervain's tenosynovitis in my hands which i believe it due to years of bar work.

I have worked on the above, but my problem now is that i STILL to this day have extreme tighness in my left hamstring. My right leg is significantly more flexible than my left.

I do not have lower cross syndrome from what i can see of myself, but i DO know that i must be compensating when lifting weights. I've been back into fitness and lifting for almost 4 years now and i just followed the advice "lift heavy". My quads have grown huge but it's been very difficult to target glutes. I believe that perhaps the synergist is taking over for the prime mover in many leg exercises because of this injury. It's obviously causing muscular imbalance.

My question is... how the hell do i fix this problem? I see everything from foam roll it out, perform static stretches, to "don't stretch it, it's likely in a position of extension all day", to "if you're experiencing tightness on the back of the leg you need to work on the front of the leg/hip flexors instead" and so on. I should also mention the point of most sharp tightness is right where the hamstring ties in with the glutes and the backside of the knee.

I've been stretching, foam rolling, etc. but i don't feel it's made any difference. Meanwhile I can damn near perform a splits stretch with my right leg i am hardly improving with my left leg.

Also, I am tired of having fantastic looking legs and a butt that just will NOT improve.

Please someone, help.

rainbowbow

Bump

rybo

I'm no expert, just kind of thinking out loud and curious what others might have to say.

Do you do any direct hamstring & glute work? Glute bridges, single leg dead lifts, hip thrusts? Are you looking to get back your flexibility and improve strength & definition or would you be happy with one or the other?

rainbowbow

rybo wrote: »

I'm no expert, just kind of thinking out loud and curious what others might have to say.

Do you do any direct hamstring & glute work? Glute bridges, single leg dead lifts, hip thrusts? Are you looking to get back your flexibility and improve strength & definition or would you be happy with one or the other?

I actually DO, now. This is after frustration from squats and deadlifts just not doing it for me. I must say that I am significantly more weak then i imagined.

I do both hip thrusts and glute bridges.

I want my flexibility back, but mostly i want to feel more even. Right now i feel almost lop-sided when performing most exercises. I also want to strengthen the glutes.

streamgirl

Have you thought about talking to a physical therapist? I know some in my area who do this kind of work in addition to injury work. I just know from past experience that imbalances tend to show up as injury sooner or later so I'd worry about the long-term... Sorry I don't have better than that, but I saw that you bumped for reply.

giantrobot_powerlifting

rainbowbow wrote: »

Also, I am tired of having fantastic looking legs and a butt that just will NOT improve.

GHD?



Like this DIY one?

Or if you $550+


Go isolation over compound perhaps?

I really don't have much advice on the other parts of your post.

robininfl

YO-GA. Yoga has lengthened my very tight hamstrings a lot over the last couple of years. Always do Left, Right, then Left again when you are stretching to get them closer to even. Also recommend the book "ready to run"; he talks a lot about the importance of balance and how tight muscles affect joints, and he has good exercises, stretches and strength both.

Google "quad dominance" too, for some ideas of exercises to let your glutes pick up more of the work. And as you were a gymnast, it seems to me like if you lowered the weight or did unweighted exercises you could likely just concentrate your efforts on the right muscles? Like be careful to squeeze your butt, basically.

rileyes

You said you foam rolled. I assume you have targeted the area with a lacrosse ball or bar too. I am curious if more quad work with hip thrusts would help balance things out.

Also clams may help target the glutes.

rainbowbow

nakedraygun wrote: »

rainbowbow wrote: »

Also, I am tired of having fantastic looking legs and a butt that just will NOT improve.

GHD?



Like this DIY one?

Or if you $550+


Go isolation over compound perhaps?

I really don't have much advice on the other parts of your post.

Oh, i've done those many years ago but not recently. I will definitely give those a try, thank you!!

Packerjohn

streamgirl wrote: »

Have you thought about talking to a physical therapist? I know some in my area who do this kind of work in addition to injury work. I just know from past experience that imbalances tend to show up as injury sooner or later so I'd worry about the long-term... Sorry I don't have better than that, but I saw that you bumped for reply.

The OP has a lot going on. I would second the suggestion of seeing a Doctor of Physical Therapy. If you can find one that is also a Certified Strength and Conditioning Specialist (CSCS) so much the better.

Best of luck.

enterdanger

robininfl wrote: »

YO-GA. Yoga has lengthened my very tight hamstrings a lot over the last couple of years. Always do Left, Right, then Left again when you are stretching to get them closer to even. Also recommend the book "ready to run"; he talks a lot about the importance of balance and how tight muscles affect joints, and he has good exercises, stretches and strength both.

Google "quad dominance" too, for some ideas of exercises to let your glutes pick up more of the work. And as you were a gymnast, it seems to me like if you lowered the weight or did unweighted exercises you could likely just concentrate your efforts on the right muscles? Like be careful to squeeze your butt, basically.

I have to 2nd the yoga suggestion. I freakin hate yoga, but running has given me like permanently tight hammies. Yoga is really what has helped the most along with trying to work on my glutes. I see quite a few familiar running faces in this post, so I'm guessing many of us have this same issue.

rainbowbow

rileyes wrote: »

You said you foam rolled. I assume you have targeted the area with a lacrosse ball or bar too. I am curious if more quad work with hip thrusts would help balance things out.

Also clams may help target the glutes.

Yes, i have also used a lacrosse ball. I don't think more quad work will help, as my quads are pretty large and strong. But what do i know? I am at a loss.

Also, just saying, i have no anterior pelvic tilt.

rainbowbow

yeah, meh on going to a physical therapist. I lack both the time and the money for that... UGH. If that's my only option....

rileyes

Have you tried hip flexion work? I was just reading that it helps even things out.

rainbowbow

rileyes wrote: »

Have you tried hip flexion work? I was just reading that it helps even things out.

No, i havent! I will definitely look into this!!

giantrobot_powerlifting

I do lots of mobility work and not just before or after a training session. I need constant attention for my shoulders and hips. So here I am --- on the floor in my office a few times a week, sometimes once a day --- dynamic stretching and performing mobility work. 10 minutes mid-day has been a great supplemental and a real lifesaver reducing tightness and soreness. My base routine consists of DeFranco Agile 8 or Limber 11 and then I throw whatever I feel I need in at the time.

The perils of being a powerlifter and an office drone.

Packerjohn

rainbowbow wrote: »

yeah, meh on going to a physical therapist. I lack both the time and the money for that... UGH. If that's my only option....

Lots of good suggestions here. I'm going to a guy that did an initial evaluation gave me exercises to do on my own. Go back every 3-4 months for evaluation and progressions on exercises.

minniestar55

Yoga may help, you might also consider seeing a Stott Pilates specialist & see if reformer &/or mat work might help. I do Stott Pilates reformer, have done for about 5 years, & it has really helped with strength, flexibility, & symmetry.

RuNaRoUnDaFiEld

A 3rd vote for yoga, it really is the only thing that has helped mine. Sun salutation and pigeon being the best two.

fatboyslimRP50

Ashtanga yoga definitely, can get a bit extreme and my instructor picked on me being a bloke in an all lady group but massively improved flex and definition and came out of sessions busted, you do feel like you walk taller with better posture too- give the hammy a roll first

ninerbuff

Do you have any sciatic pain down the left? If so, then you may be in the same situation as myself where all the stretching and work on that side may only do so much because if signal is disrupted down the sciatic nerve, then you plain won't be able to flex certain muscles. Right now I cannot flex my left calf as hard as my right and when I do, my left calf still feels "soft" although they don't look it.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Springfield1970

I have terrible scar tissue in both hamstrings, so foam rolling won't touch it. Acupuncture and physiotherapy deep into the scar tissue. After the acute phase, frequent stretching, YOGA! And standing up at a desk.
I mainly do heavily weighted hip thrusts and Glute bridges, some squatting but lighter and higher reps, no more deadlifts, which I miss! I do have a great butt now and my hip flexor issues have disappeared.
Running from the glutes, trying to not be quad dominant. Reading new rules of lifting for women and Bret Contraras strong curves.
Never doing any leg work without stretching (that even means running for a bus).

It's a bummer being fit!

rainbowbow

ninerbuff wrote: »

Do you have any sciatic pain down the left? If so, then you may be in the same situation as myself where all the stretching and work on that side may only do so much because if signal is disrupted down the sciatic nerve, then you plain won't be able to flex certain muscles. Right now I cannot flex my left calf as hard as my right and when I do, my left calf still feels "soft" although they don't look it.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

I dont have pain, but i often have tingling and a feeling of what i can only describe as restless legs. Especially when sitting or laying down. I feel like i need to get up and squat or run. Hmm...

rainbowbow

Springfield1970 wrote: »

I have terrible scar tissue in both hamstrings, so foam rolling won't touch it. Acupuncture and physiotherapy deep into the scar tissue. After the acute phase, frequent stretching, YOGA! And standing up at a desk.
I mainly do heavily weighted hip thrusts and Glute bridges, some squatting but lighter and higher reps, no more deadlifts, which I miss! I do have a great butt now and my hip flexor issues have disappeared.
Running from the glutes, trying to not be quad dominant. Reading new rules of lifting for women and Bret Contraras strong curves.
Never doing any leg work without stretching (that even means running for a bus).

It's a bummer being fit!

thanks for the suggestions! I haven't considered something like accupuncture or physiotherapy, but that might help quite a bit!

I have my own lifting plan, but i may need to adjust things accordingly.

Also, i hear everyone! Maybe i need to start looking into incorporating some yoga into my routine.

giantrobot_powerlifting

I've added some Yoga poses to my mobility and warmup routine and now I don't know what I'd do without them

sistrsprkl

I was going to say yoga as well and sports (or deep tissue) massage. Big believer in both of these things.
ETA - also those Rogue mobilty bands. Some really great stretches with those.

CarlydogsMom

I have a similar problem, only on my right side. Due to sciatic nerve damage from herniated discs (4 of 'em), I have drop-foot and really tight hamstring on my right side. My compound lifts (deads and squats) have stalled because my stronger side compensates for my weaker side, and I get off-kilter on form. So...I work with a personal trainer (once a week, then I do my own thing/what he recommends at least 2 more gym visits per week); he is pulling me off from any lift that uses both legs simultaneously, so I am doing one-legged things to build up my right side and keep my left side even.

So, that includes Bulgarian split squats, backward lunges with the TRX thing, one-legged "pistol squats" on a bench (i.e. one foot on bench, other leg straight but lifted up a bit, then squat with the one leg, they're killer), box steps, etc.

Good ideas from folks here, I'm following this thread for sure.

Carlos_421

As for evening things out, have you tried any bilateral moves? For instance, single leg glute bridges, lunges...
Start with your weak side.

cafeaulait7

Try some glute activation exercises before you lift and every day.

This one is really good if you remember not to arch your back at all and to brace your abs. The leg is bent to try to take the hamstrings out of the move more, so it would be very good for you:
https://www.youtube.com/watch?v=KqfuH-SUj0g

Make sure the glutes are firing before the hamstring to initiate the lift. Literally feel the muscles and make sure the butt squeezes before the hamstrings contract.

I also do this one as a weighted isolation move for my glutes and only my glutes, lol. I tend to use a lot of muscles in glute moves myself, particularly those hamstrings! Or I arch my back in standing moves, and that's harder to do while prone.

_benjammin

Yoga and single leg/glute exercises.

jacklifts

maybe try romanian deadlifts. they both provided a weighted stretch and direct strength work for the hams. I have found prone leg curls very helpful in directly targeting the hams, more so than glute ham raises. you probably need to do some ham stretches nightly for a while. good luck