Ham pull on hills

[Rich_Hand]

Sprinting reps of 25m up a 10 degree hill and the ham went on foot placement near the end of the 5th rep. I have been sprinting hills for a quite a few sessions now but had just increased the distance from 20m to 25m last session.

I am now thinking that hills increase the tendancy to place the foot too far in front of the centre of mass and therefore place too much stress on the hams.

This ham injury is primarily related to knee flexion and many believe knee flexion is not important in sprinting. I have strengthened greatly my hams in the last few months although more so at the hip than the knee. I have now had 5 ham injuries between both legs and 4 have involved knee flexion.

[PF18]

@Rich_Hand

Sprinting reps of 25m up a 10 degree hill and the ham went on foot placement near the end of the 5th rep. I have been sprinting hills for a quite a few sessions now but had just increased the distance from 20m to 25m last session.

I am now thinking that hills increase the tendancy to place the foot too far in front of the centre of mass and therefore place too much stress on the hams.

This ham injury is primarily related to knee flexion and many believe knee flexion is not important in sprinting. I have strengthened greatly my hams in the last few months although more so at the hip than the knee. I have now had 5 ham injuries between both legs and 4 have involved knee flexion.

Wouldn’t hills have a tendency to cause the foot to be placed CLOSER to the center of mass? I know DOWNHILL sprinting causes overstriding though.

Hmm…perhaps training hip extension isn’t good enough as far as having “strong” hamstrings goes?

[tamfb]

@Rich_Hand

Sprinting reps of 25m up a 10 degree hill and the ham went on foot placement near the end of the 5th rep. I have been sprinting hills for a quite a few sessions now but had just increased the distance from 20m to 25m last session.

I am now thinking that hills increase the tendancy to place the foot too far in front of the centre of mass and therefore place too much stress on the hams.

This ham injury is primarily related to knee flexion and many believe knee flexion is not important in sprinting. I have strengthened greatly my hams in the last few months although more so at the hip than the knee. I have now had 5 ham injuries between both legs and 4 have involved knee flexion.

rare to have ham pulls on hills.

[Rich_Hand]

The normal tendancy may to be to shorten the stride on hills causing less hamstring activation. However, I tend to try and keep the technique close the that on the flat. This would place the foot too far in front of the COM.

Without altering technique I would think hills should be limited to 10-15m to avoid excessive hamstring stress?

[lorien]

@Rich_Hand

The normal tendancy may to be to shorten the stride on hills causing less hamstring activation. However, I tend to try and keep the technique close the that on the flat. This would place the foot too far in front of the COM.

Without altering technique I would think hills should be limited to 10-15m to avoid excessive hamstring stress?

Why don’t you just run hills in a way that comes naturally for that particular incline; why consciously overstretch during hills?

[TopCat]

Over striding on any surface increases the likelihood of HS injuries.

[Charlie_Francis]

@Rich_Hand

Sprinting reps of 25m up a 10 degree hill and the ham went on foot placement near the end of the 5th rep. I have been sprinting hills for a quite a few sessions now but had just increased the distance from 20m to 25m last session.

I am now thinking that hills increase the tendancy to place the foot too far in front of the centre of mass and therefore place too much stress on the hams.

This ham injury is primarily related to knee flexion and many believe knee flexion is not important in sprinting. I have strengthened greatly my hams in the last few months although more so at the hip than the knee. I have now had 5 ham injuries between both legs and 4 have involved knee flexion.

You have strengthlened the hams “greatly” though more at the hip than hte knee and injuries are more at the knee. Might it be:
A: Too great a change in load in that area.
B: The increase in flexion exercises are contributing to injuries in that area (our experience in the past.)

[Rich_Hand]

@Charlie_Francis

You have strengthlened the hams “greatly” though more at the hip than hte knee and injuries are more at the knee. Might it be:
A: Too great a change in load in that area.
B: The increase in flexion exercises are contributing to injuries in that area (our experience in the past.)

It could be either. However, the injury is probably over old scar tissue which may not have been able to cope with the increased load either. Since I have started to jog again I can feel the area of the pull is at the end of the swing and not on foot plant, this is where the old scar tissue was. Although my hamstrings in general may have been alot stronger the scar tissue couldnt hold together. Need soft tissue work.