Can tight quads cause hamstring pulls?
My thinking is that the tight quads hamper knee lift causing the leg to sweep back and pull on the way down instead of lifing and stepping over. first indoor practice today and I pulled :mad:
The senario was this 3x30 stand 4x30 blocks 2x3x60 1x200. I finished ok but after practice I did some more starts while being fatiuged. Then boom like a blown out tire. Lower hamstring pull close to the insertion 6inches above the knee. Soooo pissed…
The straightforward answer is yes - but it could be for a myriad of actual direct reasons.
When exactly did it go?
Today. I am so deflated right now. I thougt I was getting in to form I guess not. The only thing I could think of besides the tight quads was that I sprianed my ankle several weeks back on the same leg I pulled.so maybe my form was off. I just cant believe this shit. I am going to take some traumeel pills and see if it speeds things up.
Iam going to get some $$$$ together and see Dr. Prebeg’s buddy (Gil Chimes) and see wtf is going on.
nycjay - i think no23 means (what part of the stride did your hammie go?) ie, 1st step out of the blocks? 3rd step, when during the step? was it as your leg was driving? or in the step over?
I’m sorry to hear of your injury, but I don’t think you need a degree in biomechanics to explain why your hamstring was unable to sustain more than 770m of sprints in a single workout, especially if it was your first indoor session.
outside of my right leg 6in above the knee. What was weird was that it happened as I was coming out of accleration position after 30m.
I know it sound like a lot but I had a good gpp (july-november). I was good during the work out. You may be right though I should have just cooled down and called it a day. It always happens when you say " let me do just one more"
That’s when they usually happen, as this is the point where the workload shifts from anterior to posterior chain.
I keep my first track workout after/during GPP below 300m in total, and then gradually work myself up to about 400m on speed days and 520m on SE days. I believe that anything more than that is hard to tolerate without regular therapy. When I tried to go up to 650m per session about a year ago, the result was a decrease in performance and ultimately a torn hamstring.
Thats how you should feel during a speed workout… you dont want to be feeling smashed like you do in a tempo workout. However, tempo you feel great the next day, v’s speed you can feel like a half dead dog the next day!!!
Agree with whats been said, way too much speed - either 1 - cut it back to the numbers said, or 2 - cut it back to 600m and drop the intensity via acc limits. (check out van graphs and what cf has had to say on the subject regarding slower runners - ie, if acc liimit is 40m and you can only get out to say 25m, then “drag” out your acc to your not hitting top speed till 40m) that way, your intensity is lower and you can still get in some volume which will equal in itself speed endurance. Good chance to really focus on technique.
I get ham strains in the same exact place 1-2x a year: outside lower hamstrings. And I think anterior pelvic tilt along with quad flexibility are the main culprits. Stretching of quads/flexors and tucking my hips slightly seem to help- not just in preventing hamstring strains but I also feel more powerful in my strides.
My last one occurred in August though and I still have scar tissue because I’m an idiot. Don’t be stupid like me!
What distances do you use for Special Endurance?
Yes - that’s what I was asking.
Makes sense.
Fatigue is one of the most likely causes, however the sprained ankle is almost also certainly a contributing factor if not 100% right.
I start with split runs of up to 180m (3x60m with 1 min recovery, then 2x90m with 1:30 min recovery, etc.) and gradually build up to 220m (occasionally 250m) for my longest SE runs.
How about we address what prehab work was done in the GPP phase to establish the actual condition of the hamstrings…
Did you do eccentric and concentric loading work? Ie. Russians,RDL,Single/double leg curls,band good mornings,hypers and reverse hypers?
You mentioned that it was your first indoor session…What ‘speed sessions’ had you done prior? I’m not one to make assumptions but it sounds to me like you had been doing a lot slow or fitness work - especially if you’re only starting the indoor work now. Was there a ‘weening’ on period of work to start making the body adjust to the intense speed work? 60’s and blocks seems a little to intense for an intro to speed work…any others have thoughts on this?
What was your regeneration and massage like leading into the start of the indoor work? Were u regularly getting massage? From problems I’ve had in the past relating to hamstrings, I’ve found that when ever my lower back and glutes get tight it means I need to back off the intensity a little and seek treatment from my massusse and from my osteopath for some release work. With regards to the glute work I found that sitting on a tennis ball does wonders.
Stretching the hip flexors helps release tightness in the hamstrings and lower back from my own personal experience.
How about the actual warm up to the session? Did you go through a range of ballistic movements,dynamic stretches and drills? Did you do build up sprints from various starting stances (falling,3 point,4 point etc) going out to 10m/20m and flowing out?
I hate hearing about ham pulls as I’ve had plenty of them in the last 2 years…so i’m quite passionate about subjects like this…especially if my downfalls/mistakes and rehab/prehab I done can help others not make the same mistake.
I was warmed up pretty good. I have been doing isorobic runs and tire pulls for about 6 weeks at a high intensity. This my second week of spp but my first actual work out indoors. I did the same workout outside in the cold last week no problem. The only wierd feeling was when I finished the workout yesterday (like an asshole) I went back and did a few more starts I was so tired I stubled out. Then like a bigger assshole I put my spike on and did a hard block start it happend as I was slowing down.
As far as eccentric ham work goes I do it 1-2x per week. I can do rdl 3x5@225lbs and I do hyper complex with a 75lb bar 2x15reps. I think I just need a coach. Self coaching is fustrating…