I’ve pulled this muscle 3 times in the last 18 months. Twice on the right and once on the left. In rehab and in training I’ve found it very hard to stimulate the muscle. Even right after pulling it I hardly feel it when doing RDL’s, GHR’s or Leg Curls. I do feel it doing Cable Pullback type movements but when it improves just a little I can’t feel it anymore even though I still can’t run on it.
Does anyone have any ideas how to better isolate this muscle or have any ideas how I can learn to activate it better?
[quote]on edge wrote:
I’ve pulled this muscle 3 times in the last 18 months. Twice on the right and once on the left. In rehab and in training I’ve found it very hard to stimulate the muscle. Even right after pulling it I hardly feel it when doing RDL’s, GHR’s or Leg Curls. I do feel it doing Cable Pullback type movements but when it improves just a little I can’t feel it anymore even though I still can’t run on it.
Does anyone have any ideas how to better isolate this muscle or have any ideas how I can learn to activate it better?
[/quote]
Don’t expect that muscle working during hip dominant exercises, since it doesn’t cross the hip joint. You can’t isolate it from the rest of the hamstring group, and don’t look to “feel it”. Get stronger with leg curls, and them when you started getting more confident, move to GHRs.
According to Kendall, testing the lateral hamstrings can be done by rotating your lower leg (not just your foot) away from the other foot, while flexing the knee against resistance. So do your leg curls with your lower leg and foot out to the side. Good luck.
[quote]Krollmonster wrote:
on edge wrote:
I’ve pulled this muscle 3 times in the last 18 months. Twice on the right and once on the left. In rehab and in training I’ve found it very hard to stimulate the muscle. Even right after pulling it I hardly feel it when doing RDL’s, GHR’s or Leg Curls. I do feel it doing Cable Pullback type movements but when it improves just a little I can’t feel it anymore even though I still can’t run on it.
Does anyone have any ideas how to better isolate this muscle or have any ideas how I can learn to activate it better?
Don’t expect that muscle working during hip dominant exercises, since it doesn’t cross the hip joint. You can’t isolate it from the rest of the hamstring group, and don’t look to “feel it”. Get stronger with leg curls, and them when you started getting more confident, move to GHRs.
According to Kendall, testing the lateral hamstrings can be done by rotating your lower leg (not just your foot) away from the other foot, while flexing the knee against resistance. So do your leg curls with your lower leg and foot out to the side. Good luck.[/quote]
Thanks Kroll, this modified Leg Curl is exactly what I tried during my lunch time workout today. It did seem to be hitting the area better. I also did extensive Agility Drills for the warm up, some Front Squats and I finished up with Glute/Ham Raises It’s freaky (in a good way) that I pulled it just last Thursday and I hardly have any pain now, just six days later. The fear of sprinting will most likely be my biggest hurdle.
I dont know if this helps but I remember reading somewhere that a lot of sprinters use PNF stretching to help prevent injuries to the groin/hammies.