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I've been handicapped by tight hamstrings for about 6 months. I thought I could just run through it but the harder I train the worse it gets which makes me slower than if I didn't bother to train much. Anyway after researching the Internet it looks to be a fair chance that my hip flexors are tight so I have started stretching them fingers crossed it will help. Anybody else had such issues?
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It's unlikely that you'd have both tight hip flexors and hamstrings, or that tight hip flexors would cause tight hamstrings, as they're opposing muscles. Which part of your hamstrings get tight? Near the top could also be an element of glutes tightness, or if it's the bottom near the knee there could be calf tightness. Ever tried yoga?
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More general tightness my understanding is that shortened hip flexor pull the pelvis forward then the hamstring tries to counteract this to protect the back which basically makes them go tight.
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Like Oli said, more likely to be weak/inhibited hip flexors rather than tight. Also, the glutes are the main locomotor so if they are not working (weak/inhibited)then hamstrings take on their role, or the calves will. Glutes tend to lengthen and weaken rather than become tight - very few people ever have tight glutes.
Shouldn't stretch anything tight without knowing why it's gone tight as it is probably giving stability due to another muscle(s) switching off.
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I'll play about with some exercises and when that fails ill probably seek help from you Martin.
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Julian - "help" might mean that you're running with him as well as getting massage! Might be a little way off yet.
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Wow - it sounds like I'm in good company (minor consolation!). Like Julian, I've thought my issues were combination of very tight hamstring and glutes (evidence for latter being so much pain on ball of bum that it is often difficult to sit straight). These in turn may be related to weak right knee. I've been trying to gradually do more stretching (incl. lunges, using roller etc.) and thought I'd rounded the corner on Sunday when I'd another setback Monday. Stumble resulting in overextending (is this possible?) hamstring. End result -extreme pain => Walk back (fortunately only 2 miles out). Still sore today. Gerry
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As I said, it is extremely rare for the glutes to be tight. If someone is experiencing pain in the butt (literally), then it is more likely coming from the 'Deep 6' - Piriformis, Obturators, Quadratus Femoris, Gemellus'. These externally rotate your thigh so can become tight if something like adductors (groin) or the smaller glutes - medius/minimus, become weak/inhibited as they are opposites.
These small muscles attach to the Ischium (pelvis - sitting bone)where the Hamstrings sit, to the Trochanter (hip/femur) so can mimic hamstring and/or hip pain. The knee is at the end of the femur which is attached to the hip so knee pain can radiate down from hip.
Again, stretching and foam rolling is good for maintenance but if you are doing it because something is 'Tight', then you may well be de-stabilizing and making things worse.
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Piriformis is the bane of my life!
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No need for it to be. It's simply over working as something else isn't doing it's job. Stretching it will rarely give lasting results so it's about finding out why it's tight. Can be anterior pelvic tilt or as mentioned above, inhibited glute med/min or adductors...
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Piriformis has been mentioned before to me so it could be I guess. I've arranged appointment with Paul Harris (bit nearer than Barry) so I'll see what he can make of situation.
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Anterior tilt is my middle name, overactive paraspinals and lazy glutes. I blame the swimming!
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My hip flexor stretches seem to be producing positive results I'll just have to see if things continue this way.
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Just be aware that a weak muscle can also be short... Something worth reading - http://www.ericcressey.c...-tight-hamstrings-strainEdited by user 21 September 2013 15:12:36(UTC)
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