Why Does This Hurt Wednesday? Edition 4

Edition 3: Holy Hamstrings!

The hamstrings, those lovely muscle on the back of your thighs from right under your butt to the back of your knees. (approximately).  They are usually under trained in females and this frequently leads to ACL tears and other knee injuries in sports. And when you train them, oh boy do you feel them. Or maybe thats just me. I love leg day so I usually blast my hamstrings with some single leg deadlifts and fun stuff like that. Either way it's easy to hit the hamstrings

Bicep Femoris ( 2 heads- long head and short head)

Origin: 

Long head: Ischial tuberosity (or your sits bone- the bone that you sit one when you re sitting up in and tall)

short head: lateral lip of the line aspera. oh i'm sorry WHAT is that?-- basically a line or indent on the back of the femur (thigh bone)

Insertion:

Head of fibula-- one of the bones of your shin, the one towards the outside of your leg

Lateral tibial condyle-- a bump on the tibia (the other shin bone) that is near the fibula

Action:

Extends the hip (Kicking the leg straight behind you)

Flexes the knee (bending your heel to your butt)

Strongly externally rotates the leg and hip (with a straight leg turning your toes all the way out, with a knee bent crossing your ankle over your opposite leg)

Semimembranosus

Origin:

Ischial Tuberosity (those sits bones again- grab right under your butt and you will feel them)

Insertion:

Medial tibia (on the inside of one of the shin bones-- the bone on the inside of the lower leg)

Action:

Extends hip (kicking leg straight behind you so it comes behind your torso)

Flexes knee (brining your knee to your butt)

Internally rotates leg(knee) and hip (rolling your leg so your toes point in when your leg is straight)

Semitendinosus

Origin:

Ischial tuberosity (3rd times a charm- those sits bones)

Insertion:

Posterior aspect of medial tibial condyle (on the inside, back portion of one of the shin bones-- the shin bone on the inside of the lower leg)

Action:

Extends hip (kicking leg straight behind you so it comes behind your torso)

Flexes knee (brining your knee to your butt)

Internally rotates leg(knee) and hip (rolling your leg so your toes point in when your leg is straight)

Exercise:

Beginner's

Physio Bridges

With your heels on top of a physio ball (or substitute with an elevated surface), squeeze your gluten, dig your heels in and lift your hips up as high as you can. Arms down by your side for stability. Tap your bum back to the ground and lift hips back up. Repeat 3 sets of 15 repetitions.

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Intermediate

Bridge walk outs

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Start with your heels underneath your bum, heels digging into the ground, toes slightly lifted. Slowly begin to walk your feet out one heel at a time until your legs are straightened you are lying on your back. Release your bum to the ground and bring your heels back to start.  For an added work, slowly start to walk your heels back in with your butt elevated off the ground.

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Step 2

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Step 3

Start with 3 sets of 15 repetitions.

 

Advanced

Single leg RDL's

Start standing with one foot firmly planted not the ground (in these pictures the left leg) with a slight bend in the knee. Slowly begin to hinge forward at the hips, keeping the hips level and squared off. Keep back flat, shoulders back and down, core engaged. Reach towards the floor (you might not reach the floor) until you feel a stretch in the back of your standing leg.

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Once you feel a stretch in your standing leg, squeeze your glutes, pressing your hips forwarding coming back to stand.

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Added difficult: keep your legs almost together instead of lifting your leg straight back behind you. Either way keep both hips level.

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Start with 3 sets of 10 repetitions on each side. add more reps as needed!

 Stretch:

Two options here depending on stability and tightness

1- Place one foot on an elevated surface (chair, bed, bench, etc), slowly being to hinge forward at the hips until you feel a stretch in the back of your thigh. Reaching towards your foot but not forcing or rounding your back

2- Sit up nice and tall with your legs straight out in front of you, making sure you are sitting up on the your sits bones.  Inhale reach up nice and tall, exhale hinge forward at the hips reaching for the shins, feet, knees, where ever your hand might reach. Keep your back flat (NO rounding)

**pictures to come of stretches**

Get going on those Hammies. Feel the Burn. Do more, move more.

Disclaimer: I am currently NOT A medical professional (although soon enough ) but I am a personal trainer, yoga instuctor and Doctorate of Physical Therapy student.  This is where I have compiled all this information from. If you are concerned about starting a physical fitness regime please contact your doctor first.  If you have any questions at all please contact me at nothingwithoutyoga@ gmail.com or my instagram @nothingwithoutyoga.

Namaste!