Tight hamstrings

Hi,
I have a problem with my hamstrings. When I kick they feel tight and sore. I have had X-rays done on my legs and seen the doctor they say there is no problem with the bone or anything. So its more of a muscle problem. What stretches should I be doing? Should I be doing weight exercises for my hamstrings?

Thanks.

 

my hamstrings are very tight and sore from the last time I trained.

how often do you train Mr Pumpkin man? (that involves kicking and stretching)

 

I am a firm believer in dynamic stretching.
Leg raises mornin, noon and night, and whenever you have a spare 5 minutes, front and side.

 

little and often seems to work the best for flexibilty compared to a longer stretching session not as often.

dynamic stretching has certainly worked the best for me.

 

Could be that its not a flexibility issue but that they're to weak. Hapuka do you do any Deadlifts, Stepups, Lunges, Cleans, GHRs, Leg Curls, or Back Extensions?

 

Lol, I don't go to the gym. My mum and me are going to start going to the gym and build our muscles up. I torn one of them 5 months ago. Maybe because the muscle was weak? I don't know.

 

Yoga. You need yoga. Everyone needs yoga.

Downward dog: http://www.yogajournal.com/poses/491_1.cfm

Camel: http://www.santosha.com/asanas/ushtra.html

Triangle (especially if you raise your front foot so hamstring is nice and bendy): http://yogajournal.com/poses/494_1.cfm

Front bend: http://www.yogajournal.com/poses/477_1.cfm

 

Maybe you're just kicking higher than your current flexibility allows?

 

Sorry if I get a tad off OT, but I'm curious about how leg raises increase flexibility. Please don't take this as me doubting what you say. I'm genuinely curious about any method that will help me increase my flexibility.

Thanks!

 

Here

 

Thanks Badger. I was thinking something completely different when you said leg raises. Glad I asked!

Sorry again for derailing the thread a bit!

 

Well, Hapuka, any results from the dynamic stretching? Come on, lets have an update.

 

looks like I'll have to go to the libarary to get some stretching books. Any good ones I should look out for?

 

I bet you $50 that it isnt primariliy a flexibility issue, weak hamstrings are running rampant nowadays, even top level college athletes have these problems.

Do a search for posterior chain on t-nation and see what comes up.

By all means stretch but dont neglect the strong possibility of you hamstring beeing as weak as a soggy old wornout worm.

You need Deadlifts
GHRs
Reverse Hypers (if you got a spot to do them)
Good Mornings
Hyper Extensions
Legcurls
Snatches
Cleans
Highpulls
Pullthroughs
etc

Here's a good article on the subject:
http://www.t-nation.com/readArticle.do?id=1686665

After that you can always worry about stretching IMO.

 

I thought weak glutes were rampant and hamstrings were tight as a result of this.

 

Good point, that's another piece to the puzzle. Can you link me to an article that talks about this? Thanks in advance.

 

Thats about hip extension
http://www.t-nation.com/readTopic.do?id=1508256
Thats about hip flexion
http://www.golffitnessproducts.net/understanding-hip-flexion.html
I read Eric Cressey say he doesn't do static stretching for the hamstrings anymore.

 

Thanks for the links.

 

As well as weak glutes and tight hammies, look for tight hip flexors.

 

While working on increasing your flexibility, you need to stay hydrated. Drink lots of water throughout the day.