It has been about a month now, but there was no definite event that caused it. It flares up mostly after hip extension movements like deads or RDLs mostly. It is basically an aching feeling in the back inside of my knee / lower hamstring. Anyone have any experience with something similar? What other info could I provide?
It sounds like pain at the distal hamstring attachment–some sort of tendinitis.
[quote]TheDude84 wrote:
It has been about a month now, but there was no definite event that caused it. It flares up mostly after hip extension movements like deads or RDLs mostly. It is basically an aching feeling in the back inside of my knee / lower hamstring. Anyone have any experience with something similar? What other info could I provide?[/quote]
Let me guess. It’s your right leg.
Yes it is my right leg, how did you guess? Not sure if it is relevant but I have flat feet so I have custom orthotics but when I Deadlift / RDL / Goodmorning / etc. I take my shoes off.
It’s most likely a glute issue. Not sure exactly what is getting jacked up but seems like its a distal hamstring proximal calf or something thereabouts issue.
Right glute is weaker on almost everyone.
Get on all fours and keep your lower back neutral. Press your heel straight back. SLOWLY. VERY. SLOWLY. Do not actively squeeze just go slow. You should slowly start to feel your butt turn on. You will then realize how weak it really is. Thank me later.
So basically strengthen my right glute? I can work on that. I’ll start with your suggestion in my warm up daily. Any other advice?
[quote]TheDude84 wrote:
So basically strengthen my right glute? I can work on that. I’ll start with your suggestion in my warm up daily. Any other advice?[/quote]
Well do it for both glutes they are both very weak. No just work on that. Another thing to think about with regard to the quadraped hip extension that helps people is to push your heel straight back slowly, BUT to not think about pressing through the heel, just go slow. Some people feel their butt more that way.
And this is intended to be used as an activation drill, correct? Use this in my warmup, then maybe get into some bridging movement and go on to squatting / pulling?
[quote]TheDude84 wrote:
And this is intended to be used as an activation drill, correct? Use this in my warmup, then maybe get into some bridging movement and go on to squatting / pulling?[/quote]
Yes. When bridging don’t think about squeezing the glutes. Think about using the glutes to push your heels into the floor. SLOWLY. Do not try to get a huge range of motion. If you are doing a full bridge the first day you are doing it wrong.
Is that something that would be beneficial to do multiple times through the day? I would assume the answer is yes.
[quote]TheDude84 wrote:
Is that something that would be beneficial to do multiple times through the day? I would assume the answer is yes.[/quote]
There is a going to be a point of limiting return. Once you do it well once or twice 12 reps, your good.
Doing it too much you could start to fatigue what progress youve built in.