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  1. #1
    Chris F. is offline Senior Member
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    Dec 2009
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    Default Suggestions for strengthening hamstring?

    Hey Comrades, so in '98 I tore my left hamstring (made a sound like a gunshot and the whole lower part filled with blood and was severely bruised). I never had anything done to it--no insurance at the time.

    Here I am years later and my left leg is about an inch smaller than my right and I still can't fully tense the muscle. I'm hard at work on CC but taking my time to make sure my low back is ready for the one legged squats.

    Does anyone have any suggestions for what I can do for my left leg? TIA!

  2. #2
    Kai Johnson is offline Senior Member
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    Have you tried doing some swings alongside your CC work? Assuming you have healed to the point where you can do the movement correctly and without pain I would think this could be something beneficial to you. Goblet squats are great for restoring balance and mobility in your legs and hips as well.

  3. #3
    johnbeamon is offline Senior Member
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    Single leg bridges and single leg step-ups onto chairs or boxes.

    Single leg dead lifts. Ignoring max weight at first, find the groove between stiff-legged and airborne lunge that actually stresses your hamstrings. I would add one part stiff-legged and one part airborne lunges for every 4-5 parts in between.

    Stretch your hip flexors, and apply some basic maintenance like foam rolling or Mg oil spray or massage therapy periodically. You should probably have a professional sort through your scar tissue. I'm not going to recommend stability ball work because that's more about joint stabilizers than hamstrings. That's not to say it wouldn't help or that no one else will recommend it. Your PT would probably recommend it.

    This is all single-leg centered. You should also spend a small fraction of your reps on the good leg and on a high-rep bilateral activity. I would highly recommend stair climbing and sled dragging. Both are almost entirely concentric and require high degrees of elasticity and ROM. KB swings and Romanian dead lifts would train conditioning and strength after you've initiated recovery.
    [B][URL="http://ironflinger.blogspot.com"]John Beamon[/URL][/B]
    [SIZE=1]
    [SIZE=2] My thread "Guest User? Really" prompted some 6 pages of discussion on why Pavel's user account had been changed to "Guest User" status. John Du Cane answered in a forthright manner, and I thanked him for his professionalism in this very forum.

    That entire thread was removed from the forum on or around August 26. I've been an HKC and an active, outspoken member in good standing for some 3yrs now, but I don't support this sort of censorship. Look for me on the public web.

    -j
    [/SIZE][/SIZE]

  4. #4
    Chris F. is offline Senior Member
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    Thanks for the great suggestions guys!

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