Riding agitates my hamstrings. Advice?

NorthCascades
NorthCascades Posts: 10,968 Member
in Fitness and Exercise
I changed my fit recently, the saddle moved up and back slightly. I've also been going deeper and heavier with my RDLs. The culprit is probably a combination of both. After a hard ride, my hamstrings have been tight lately. Today it happened while I was riding. They weren't painful, more like they were telling me to be aware of them. (This is on a road bike.)

It's not unusual to have minor soreness as you get used to a new fit. I'm not sure if this is a work through it thing, or a reverse your tracks thing?

Replies

  • kcjchang
    kcjchang Posts: 709 Member
    Maybe check back with the fitter? Up & back? Was the saddle too low before? Down & back, holds same distance to bb from the sweet spot (where behind lands) of saddle.
  • jjpptt2
    jjpptt2 Posts: 5,650 Member
    Considering you describe it as soreness and tightness, I'm betting it's a slow down and work through it thing. RDLs can be pretty hard on your posterior chain, and the new fit sounds like it's hitting your hams a bit more than you're used to (not unusually given the changes you describe).

    I'd suggest a combination of reduced training volume and/or more stretching/foam rolling.
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    NorthCascades wrote: »
    I changed my fit recently, the saddle moved up and back slightly. I've also been going deeper and heavier with my RDLs. The culprit is probably a combination of both. After a hard ride, my hamstrings have been tight lately. Today it happened while I was riding. They weren't painful, more like they were telling me to be aware of them. (This is on a road bike.)

    It's not unusual to have minor soreness as you get used to a new fit. I'm not sure if this is a work through it thing, or a reverse your tracks thing?

    Were you experiencing sore hamstrings with the old fit? Maybe a silly question but what was the issue you were trying to solve with the new fit?
  • NorthCascades
    NorthCascades Posts: 10,968 Member
    Thanks, everybody, for sharing your thoughts and advice. I've never had any hamstring issues before, so this is new to me.
    jjpptt2 wrote: »
    Considering you describe it as soreness and tightness, I'm betting it's a slow down and work through it thing. RDLs can be pretty hard on your posterior chain, and the new fit sounds like it's hitting your hams a bit more than you're used to (not unusually given the changes you describe).

    I'd suggest a combination of reduced training volume and/or more stretching/foam rolling.

    You know, I've never used a foam roller before. They have several at my gym. Looks like it's time to learn a new skill!
  • NorthCascades
    NorthCascades Posts: 10,968 Member
    BrianSharpe wrote: »
    NorthCascades wrote: »
    I changed my fit recently, the saddle moved up and back slightly. I've also been going deeper and heavier with my RDLs. The culprit is probably a combination of both. After a hard ride, my hamstrings have been tight lately. Today it happened while I was riding. They weren't painful, more like they were telling me to be aware of them. (This is on a road bike.)

    It's not unusual to have minor soreness as you get used to a new fit. I'm not sure if this is a work through it thing, or a reverse your tracks thing?

    Were you experiencing sore hamstrings with the old fit? Maybe a silly question but what was the issue you were trying to solve with the new fit?

    Never even felt my hamstrings before a few weeks ago. The fit changes are to help my shoulders, I've been slightly out of balance on the bike, and using my arms to steady myself, so they get sore on long rides after a few hours. I do feel better balanced now.
  • jjpptt2
    jjpptt2 Posts: 5,650 Member
    edited August 2018
    NorthCascades wrote: »
    Thanks, everybody, for sharing your thoughts and advice. I've never had any hamstring issues before, so this is new to me.
    jjpptt2 wrote: »
    Considering you describe it as soreness and tightness, I'm betting it's a slow down and work through it thing. RDLs can be pretty hard on your posterior chain, and the new fit sounds like it's hitting your hams a bit more than you're used to (not unusually given the changes you describe).

    I'd suggest a combination of reduced training volume and/or more stretching/foam rolling.

    You know, I've never used a foam roller before. They have several at my gym. Looks like it's time to learn a new skill!

    IMO, they are pretty high on the list of should-haves. I've got a couple different types I use depending on what hurts and how badly.

    Oh, they are also very good value, too. Not very expensive, but can be REALLY beneficial.
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    NorthCascades wrote: »
    Thanks, everybody, for sharing your thoughts and advice. I've never had any hamstring issues before, so this is new to me.
    jjpptt2 wrote: »
    Considering you describe it as soreness and tightness, I'm betting it's a slow down and work through it thing. RDLs can be pretty hard on your posterior chain, and the new fit sounds like it's hitting your hams a bit more than you're used to (not unusually given the changes you describe).

    I'd suggest a combination of reduced training volume and/or more stretching/foam rolling.

    You know, I've never used a foam roller before. They have several at my gym. Looks like it's time to learn a new skill!

    You may also want to check out "The Stick" same idea as a foam roller but firmer and you can get them in varying levels of stiffness depending on what needs to be done. My wife loves to make me cry when she's rolling my hamstrings but they feel so much better afterward.....
  • Motorsheen
    Motorsheen Posts: 20,508 Member
    edited August 2018
    best solution;

    quit riding; just retire from the sport. It's okay, we'll understand.





    ... then most importantly, sell me that killer road bike for pennies on the dollar.

    B)
  • 777Gemma888
    777Gemma888 Posts: 9,578 Member
    If your hamstring pain persists after rest,
    stretches,anti-inflammatories and foam rolling, you might want to make an appointment with your physio or an osteopath.
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    NorthCascades wrote: »
    BrianSharpe wrote: »
    NorthCascades wrote: »
    I changed my fit recently, the saddle moved up and back slightly. I've also been going deeper and heavier with my RDLs. The culprit is probably a combination of both. After a hard ride, my hamstrings have been tight lately. Today it happened while I was riding. They weren't painful, more like they were telling me to be aware of them. (This is on a road bike.)

    It's not unusual to have minor soreness as you get used to a new fit. I'm not sure if this is a work through it thing, or a reverse your tracks thing?

    Were you experiencing sore hamstrings with the old fit? Maybe a silly question but what was the issue you were trying to solve with the new fit?

    Never even felt my hamstrings before a few weeks ago. The fit changes are to help my shoulders, I've been slightly out of balance on the bike, and using my arms to steady myself, so they get sore on long rides after a few hours. I do feel better balanced now.

    I wonder if you would have been better off keeping the same saddle position and changing your stem for a slightly longer one.....
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    NorthCascades wrote: »
    I changed my fit recently, the saddle moved up and back slightly. I've also been going deeper and heavier with my RDLs. The culprit is probably a combination of both. After a hard ride, my hamstrings have been tight lately. Today it happened while I was riding. They weren't painful, more like they were telling me to be aware of them. (This is on a road bike.)

    It's not unusual to have minor soreness as you get used to a new fit. I'm not sure if this is a work through it thing, or a reverse your tracks thing?

    How often are you hitting your legs? The program my trainer has me doing would ideally have me doing a squat variation and a deadlift variation, including RDLs on all workouts (3x per week). I was having the same issue. His solution was to have me do back squats and RDLs on Wednesday as that is my heavier day (5x8) and do either a squat or DL variation but not both on the other days (Mon & Sat). Saturdays are 3x12 days so I usually do some single leg RDL work with much lighter weight and do front squats on Mondays (4x10) So far it seems to be going well...and I foam roll too.

    It also works having my bigger leg day on Wed because I have Thursday to recover (rest day) before my bike commute to work on Friday for which there is a lot of climbing involved.
  • NorthCascades
    NorthCascades Posts: 10,968 Member
    BrianSharpe wrote: »
    NorthCascades wrote: »
    BrianSharpe wrote: »
    NorthCascades wrote: »
    I changed my fit recently, the saddle moved up and back slightly. I've also been going deeper and heavier with my RDLs. The culprit is probably a combination of both. After a hard ride, my hamstrings have been tight lately. Today it happened while I was riding. They weren't painful, more like they were telling me to be aware of them. (This is on a road bike.)

    It's not unusual to have minor soreness as you get used to a new fit. I'm not sure if this is a work through it thing, or a reverse your tracks thing?

    Were you experiencing sore hamstrings with the old fit? Maybe a silly question but what was the issue you were trying to solve with the new fit?

    Never even felt my hamstrings before a few weeks ago. The fit changes are to help my shoulders, I've been slightly out of balance on the bike, and using my arms to steady myself, so they get sore on long rides after a few hours. I do feel better balanced now.

    I wonder if you would have been better off keeping the same saddle position and changing your stem for a slightly longer one.....

    That's a really good idea. I felt like I was in a pretty good spot relative to the BB. Can't bring my bars any further down than they are now because the junction box is in the way and my 90 mm stem just don't let it clear the head tube. I've been meaning to order a part to hold it, but since this position feels a little better, maybe a longer stem is the ideal way to go. Thanks for the suggestion!
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    BrianSharpe wrote: »
    I wonder if you would have been better off keeping the same saddle position and changing your stem for a slightly longer one.....

    I'm thinking a shorter handlebar stem, since they felt better after increasing the saddle-to-handlebar distance. :+1:
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    Cherimoose wrote: »
    BrianSharpe wrote: »
    I wonder if you would have been better off keeping the same saddle position and changing your stem for a slightly longer one.....

    I'm thinking a shorter handlebar stem, since they felt better after increasing the saddle-to-handlebar distance. :+1:

    Were it not for the problem with the hamstrings (saddle relative to BB) I'd agree completely.
  • TrueGrit1906
    TrueGrit1906 Posts: 54 Member
    Not sure if anyone mentioned this, but have you had a bike fit? If you are riding often, taking your bike to a shop and getting fitted may help.
  • NorthCascades
    NorthCascades Posts: 10,968 Member
    It's been a while since I've gone to a fitter. I've been working with a buddy who usually has a good sense for this. I seem to be a tough case though.

    I lowered the saddle a couple mm and the hamstring issue is gone but now my lower back gets sore.

    It looks like my insurance will cover a fit session with a PT if I get a referral from my doctor. I think that's the next step.
  • jjpptt2
    jjpptt2 Posts: 5,650 Member
    edited August 2018
    NorthCascades wrote: »
    It's been a while since I've gone to a fitter. I've been working with a buddy who usually has a good sense for this. I seem to be a tough case though.
    NorthCascades wrote: »
    Never even felt my hamstrings before a few weeks ago. The fit changes are to help my shoulders, I've been slightly out of balance on the bike, and using my arms to steady myself, so they get sore on long rides after a few hours. I do feel better balanced now.


    Maybe I'm misreading something (or just assuming I know more than I do)... but you were trying to correct a problem with you arms/shoulders by moving the seat up/back? Does that put more weight on you bars, and thus your arms/shoulders? Yet it's helping your shoulder issue? I guess if it's helping then it's helping, just seems contradictory...

    Putting the saddle back where it was but going with a longer stem (and/or different rise) could fix both issues?
  • NorthCascades
    NorthCascades Posts: 10,968 Member
    There's a little bit of "it's hard to tell" going on with the shoulder problem, because they don't start to hurt until I've been tossing for a couple hours. Some days it comes on earlier or later than others, which means I'm never really sure until several rides whether a change really helped or not.

    The lower back and hamstring issues were like clockwork though.
  • NorthCascades
    NorthCascades Posts: 10,968 Member
    I found two PTs who specialize in bike therapy. They both do fits for pain, which I need, and also fits for performance. None of my cyclist buddies have experience with either. Any advice on how to choose, or do I just go to the most convenient one?
  • kcjchang
    kcjchang Posts: 709 Member
    See bottom of 8/6 post for a list of potential questions, http://www.hunterallenpowerblog.com/

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