restore: the legs program
Strength and Resilience of the hamstrings
The hamstrings, perhaps as much or more than any other muscle group in the lower body, is subject to a significant amount of eccentric load/stress during running.
As the training miles add up and the years march on, significant scar tissue can develop in these muscles, making injury risk rise.
The answer to addressing this risk head on comes back to two things:
1. Periodically performing some specific exercises designed to improve the resiliency of the hamstrings.
2. We should also take care of the tissue with regular self-massage as well as whatever other soft-tissue care is available to you.
Below you will find instructional videos for three specific exercises that are well-known to be great for hamstring resilience.
- Knee Extenders
- The Slide
- Hamstring End-Range Holds
These, in addition to the specific strength exercises you will find in this program, will give you the bulletproof hamstrings you desire!
A Two Exercise Set-
Specific Hamstring “Injury Prevention” Training:
Do some soft tissue work including self-myofascial release and light massage, prior to embarking on these two exercises, designed to improve the functional resilience and injury resistance of the hamstring muscle group.
Make sure to do some “soft tissue work” including self-myofascial release and/or light massage, prior to embarking on these two exercises, designed to improve the functional resilience and injury resistance of the hamstring muscle group.
Refer to the next tab in this program: Hamstring Soft Tissue Care, for more information and guidance.
End-Range Hold for Hamstrings
done from the PAILs/RAILs Hip Flexor position.
Here’s how to set up this exercise. Listen in to the video as well!
1. Passively position the joint/articulation at its end Range of Motion (ROM).
2. Inhale and create an abdominal brace, breathing shallow and creating good radiation of tension.
3. Perform an isometric contraction at that end ROM, holding it actively for as long as possible.