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Hmmmm...don't want to tread on the man's therad here...maybe I'll start a new thread on how to improve hamstring integrity...
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Why Interval Sprints kick ass for fat loss
- Thread starter coolcolj
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coolcolj
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Well I've neevr done my hammies, they'r enice and strong. But I guess you should do the good old recoup principles.
I guess you start off by strengthening them with weights (ie leg curls, lunges and bench step-ups) and isometrics contractions , improve range of motion with both static and dynamic stretches. Slowly though at first. ie front leg high kicks. I do these a lot.
Once you get strong enough start doing glute/ham raises. Very tough exercise. Its the reverse of a leg curl. Ie in a leg curl you pull your calves up to you butt. Well in glute ham raises, you pull your whole body up to your calves
Basicly you kneel and wedge your heels under something and then lower yoruself to the ground and raise yourself back up. Not many people can do it without using their hands for assistance. Once you get strong enough in your hammies, add weights, but that will be in quite a while
There are proper glute/ham raise units that you can do it on, but I've never seen one here in the gyms.
Once you get the strength and range of motion back then you can start jogging slowly. I would massage the hams a bit before and fully warmup before doing any sort of movement.
And off course work back up to full sprinting speed.
You will have lots of scar tissue in there, perhaps a visit to a sports deep fibre masseur to unbind the muscle fibres is a good idea. I had Rolfing done to me a few years back, extreme muscle pain deep massage, but it did wodners to my posture and scar tissues. The massage basicly breaks up adhesions and stretches your fascia tissues.
I don't often shed tears from pain, but I did so when I broke my leg and when I was Rolfed on
Ouch
I guess you start off by strengthening them with weights (ie leg curls, lunges and bench step-ups) and isometrics contractions , improve range of motion with both static and dynamic stretches. Slowly though at first. ie front leg high kicks. I do these a lot.
Once you get strong enough start doing glute/ham raises. Very tough exercise. Its the reverse of a leg curl. Ie in a leg curl you pull your calves up to you butt. Well in glute ham raises, you pull your whole body up to your calves
Basicly you kneel and wedge your heels under something and then lower yoruself to the ground and raise yourself back up. Not many people can do it without using their hands for assistance. Once you get strong enough in your hammies, add weights, but that will be in quite a while
There are proper glute/ham raise units that you can do it on, but I've never seen one here in the gyms.
Once you get the strength and range of motion back then you can start jogging slowly. I would massage the hams a bit before and fully warmup before doing any sort of movement.
And off course work back up to full sprinting speed.
You will have lots of scar tissue in there, perhaps a visit to a sports deep fibre masseur to unbind the muscle fibres is a good idea. I had Rolfing done to me a few years back, extreme muscle pain deep massage, but it did wodners to my posture and scar tissues. The massage basicly breaks up adhesions and stretches your fascia tissues.
I don't often shed tears from pain, but I did so when I broke my leg and when I was Rolfed on
Ouch
T
The Shadow
Guest
spatterson said:
Now...I KNOW that I have read that somewhere......
T
The Shadow
Guest
spatterson said:It will be hard to trace since people have been pointing it out for many years. I thought the same thing when YOU typed it.
Hehehehehe....
CoolColJ said:...You will have lots of scar tissue in there, perhaps a visit to a sports deep fibre masseur to unbind the muscle fibres is a good idea. I had Rolfing done to me a few years back, extreme muscle pain deep massage, but it did wodners to my posture and scar tissues. The massage basicly breaks up adhesions and stretches your fascia tissues.
I don't often shed tears from pain, but I did so when I broke my leg and when I was Rolfed on
I can also vouch for the wonders of rolfing. It doesn't all hurt, just the trouble spots, but it actually hurts good (shedding tears and all) because it's like all that old pain and injury is being purged from your body. After a few minutes of pain, your brain releases endorphins and you feel this incredible high. Now I get excited whenever my rolfer finds a trouble spot. HURT ME - make my brain release free drugs!
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