Core Series: Hamstrings

Hamstrings…not exactly the muscle group you think of when someone says “core”, amiright?

  1. Biceps femoris
  2. Semitendonosus
  3. Semimembranosus
The problem children of runners the world over.

The problem children of runners the world over.

I kept that picture HUGE so you can see all the little details. See how the hamstrings attach to the bottom of the pelvis (called the ischial tuberosity–please STOP CALLING IT A SITS/SITZ BONE) and then shares an attachment site with the sacrotuberus ligament that attaches to the sacrum?

Here’s the point: tight hamstrings are more than just a pain in the leg. Tight hamstrings can pull your pelvis downward, causing a posterior pelvic tilt. What does that mean? Low back pain and asymmetry. Remember my 3 S’s? Strength, stability, symmetry. Asymmetrical –> injury.

So, tight RIGHT hamstring can also put too much stretch on the RIGHT hip flexor, causing a tension reaction (also can indicate a weak RIGHT hip flexor) and mess up your gait when you walk and run. It’s also just painful.

How to strengthen it?

You can do basic hamstring curls, but that’s not very practical in everyday use. My favorite exercise: Physioball Roll-ins.

IMG_3164IMG_3165

IMG_3168

The key part of this exercise is to lift your butt and KEEP YOUR HIPS AT THAT HEIGHT while you bend your knees inward. If your hips go up or down, you lose the exercise completely.

It’s hard, I know. If it’s too easy for you, check your form. The strongest of athletes can’t do this exercise without wobbling.

IMG_31662IMG_31672

IMG_31692

For those of you who need a less strenuous hamstring exercise, there’s the Standing Leg Curl. They key part of this exercise is to make sure your bending knee’s hip doesn’t dip as you lift your foot. Standing against a wall or a table will assure your hips stay level when you do it.

Most importantly, SUCK YOUR BELLY BUTTON IN and stick your chest up and out to activate your other core muscles.

IMG_32272IMG_32292

IMG_32282

You can add an ankle weight or a Theraband with cuffs when you get stronger.

In order to perform these exercises and get a benefit from them, I recommend starting with only a few reps (2-6) for 3 sets. Only do as many reps as you can maintain perfect form. Stop as soon as your form goes. Rest. Try again after a full minute.

Now go out and run!