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Old 02-15-06, 09:25 PM   #1
knobbymojo
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Hamstring Workout?

I have been having back pain lately, and have been told it could be because my quads have gotten way stronger than my hamstrings, (singlespeed will do that). I was wondering if there are any good ways to strengthen my hamstrings?
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Old 02-15-06, 10:01 PM   #2
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Originally Posted by knobbymojo
I have been having back pain lately, and have been told it could be because my quads have gotten way stronger than my hamstrings, (singlespeed will do that). I was wondering if there are any good ways to strengthen my hamstrings?

correction, i read this wrong the first time:

even more worth your investigation is shorter muscles and reduced flexibility to go along with that increased strength of your quads.

that could easily be causing an anterior rotation of your hips either uni- or bi- laterally...jacking up the lumbosacral area or even further up and increasing the lordotic curvature of your back

where is your pain? lower back?

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Old 02-15-06, 11:21 PM   #3
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Dead lifts are good to strengthen hamstrings (where you hold a bar or a weight with an overhand grip, keep your back straight and lower brushing from thighs towards the floor and up to slow counts of 3). Not sure if I would do these with back pain. Things like tight hamstrings, weak abs, or slumping in front of a computer can contribute.

Perhaps a good yoga class would be helpful. That's where I would start.
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Old 02-15-06, 11:27 PM   #4
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Quote:
Originally Posted by knobbymojo
I have been having back pain lately, and have been told it could be because my quads have gotten way stronger than my hamstrings, (singlespeed will do that). I was wondering if there are any good ways to strengthen my hamstrings?
Umm...ride with gears?

I went to check out a gym the other week, and was amazed at how strong my hamstrings have become from riding, as they were always a weak point back in my bodybuilding days. I love intervals.
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Old 02-16-06, 08:27 PM   #5
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MX 599: In response to your question, yes it is lower back pain, left side of my back above the hip joint. I have noticed a lot of tighteness in my hams, quads and lower back lately also. Should I just do some good stretching to see if that helps?
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Old 02-17-06, 08:27 AM   #6
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Originally Posted by knobbymojo
MX 599: In response to your question, yes it is lower back pain, left side of my back above the hip joint. I have noticed a lot of tighteness in my hams, quads and lower back lately also. Should I just do some good stretching to see if that helps?
absolutely.

i definitely agree with the other posters about muscular imbalances as well. don't quote me, but i believe the ratio for muscle strength in the quadriceps and hamstring groups is 3Q:2H. you could look up some protocols for testing this. it can be as easy as using leg flexion and extension machines. there are available formulas for plugging in the weight and reps you do and then you can see if you are near the correct ratio.

whether an imbalance presents itself or not, you should aim to improve the flexibility of these lower limb muscles. without question, many people have lower back pain due to shortened musculotendinous units. this can alter the whole pelvic region and your gait mechanics without you even knowing.

please learn how and when to stretch correctly. good luck!

let us know if you need any more help with these things mentioned above. there are many knowledgeable people on this site.

Last edited by mx_599; 02-17-06 at 08:34 AM.
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Old 02-17-06, 10:22 AM   #7
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there are some great hamstring exercises about halfway down this page

http://www.exrx.net/Lists/ExList/Thi...#anchor1942303

To the OP: I see you're from Rochester. Small world I grew up in Kasson.
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Old 02-17-06, 06:40 PM   #8
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Hey new guy: its nice to see some other se mn peeps on the board, I think you are the first one i've seen!
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