Semi-tendinosus specific hamstring stretches?

[Fish Of Doom]

sup guys

anyone know how to target the semitendinosus with a hamstring stretch?

it always hurts on the lower end (ie the tendon) when i try to do some stretches, so i want to try targeting it specifically to see what happens.

so yeah, that :p

edit: forgot to mention: theoretically, given the actions the semitendinosus does, it should be as simple as a hamstring stretch with the foot turned in, but i tried and with a straight leg the tendon hurts more, and with a bent leg i get pain in my hip joint, so i'm not even gonna try :p

[righty]

What stretches are you current doing (in more detail)?

[Fish Of Doom]

side and front splits and standard hamstring stretches are the ones that are affected (basically any stretch the involves the hamstrings).

[Van Zandt]

You can create variations to your front split by rotating the foot outward and inward, and by bending and straightening the knee.

When you say it hurts at the lower end, I'm assuming you mean the insertion?

You generally want to feel the stretch roughly one hand width above the back of your knee to ensure you're not stressing the tendon too much. Try playing about with bending your knee to produce a better effect.

It may also be a strength issue; do you ever dabble with isometrics?

[Fish Of Doom]

i do isometrics every single time i stretch.

problem is, it makes the F-ing tendon hurt :p

once i recover from my latest squat session i'll try some stuff and take pictures then report back.

[Van Zandt]

Maybe stop trying to increase the ROM for a while and focus your isometric tensions on the sore areas?

[Fish Of Doom]

it's an idea, i'll have to try it. considering how much my hamstring hurt right now, i'm thinking the squats will also help (pistols ftw)

[Caleb Demarais]

I found this useful http://www.sportsinjuryclinic.net/cybertherapist/back/hamstrings/tighthams/hastringstretches.php