Tightest hamstrings ever!

Discussion in 'Strength & Conditioning Discussion' started by Practical Goat, Jul 16, 2017.

  1. Practical Goat Knowledge Seeker

    Practical Goat
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    Hi guys,

    Any ideas how long it takes before I start noticing a difference in flexibility? Hamstrings are mega tight, probably from years of road cycling which I no longer do. I've got some decent stretches to do but they're so tight. Is this going to be a long process?
     
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    Last edited: Jul 16, 2017
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  2. MandirigmaFit Blue Belt

    MandirigmaFit
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    It might takes weeks, to months.

    I suggest short sessions multiple times a day focusing on hip flexion with a straight and bent leg.
     
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  3. Sano Brown Belt

    Sano
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    Some people just have notoriously tight hamstring (soccer players and cyclists tends to have this problem). If you're doing static stretching be ready to do it several times a day for a while to actually (temporarily) lengthen the tissue.

    Other good modalities are dynamic stretching of course, when you're warm. You can do that before your regular workouts.

    Weighted stretching is pretty solid. Light-moderate weight on the bar and control the eccentric and slowly work into a greater range of motion through the reps. Something like the romanian deadlift is pretty wells suited for that. Don't make it heavy for this purpose, you shouldn't be sore.

    Massage can help as well if they're tight because they are over active. A lot of tightness and shortness of muscles have neurologcal components and in that regard it can lower some of the muscle tone.

    And generally just moving through the tight range throughout the day as you go about. Learning to relax more in it and making it more natural.
     
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  4. Noodles03 Blue Belt

    Noodles03
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    I have tight hamstrings and foam rolling helped me a lot.

    I have this type of foam roller.
    [​IMG]
     
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  5. ripskater Steel Belt

    ripskater
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    Foam rolling never did a thing for me. I know some people swear by it and say it works. Not for me though.
     
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  6. Noodles03 Blue Belt

    Noodles03
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    Maybe you needed the foam roller like I had and that suck that it didn't do much for you.
     
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  7. ripskater Steel Belt

    ripskater
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    I don't think it was that. I'm glad it helped you though.
     
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  8. Midnighter Black Belt

    Midnighter
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    It takes as long as it takes.

    Does it really matter?
     
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  9. Fahcough Brown Belt

    Fahcough
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    It does if it limits your leg dexterity.
     
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  10. Midnighter Black Belt

    Midnighter
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    I don't think you got my point.

    Whether it takes one day or one year, he's going to need to keep stretching.
     
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  11. Fahcough Brown Belt

    Fahcough
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    Might have been looking for a definite answer.

    4 months and 15 days
     
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  12. IndyCovaHart Gold Belt

    IndyCovaHart
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    Not sure I'd ever trade cycling for grappling just because of tight hammies.
     
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  13. Practical Goat Knowledge Seeker

    Practical Goat
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    I haven't stopped because of that, fell out of love with it a few years back and wasn't sure if that contributed to the tightness or not.
     
    #13
  14. Practical Goat Knowledge Seeker

    Practical Goat
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    Well kinda.. It limits my movement.. For someone who is new to the sport it would be nice to see what sort of timescale I'd expect before improvements are seen.
     
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  15. Midnighter Black Belt

    Midnighter
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    What will you do differently if it takes 1 year to see results?
     
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  16. Practical Goat Knowledge Seeker

    Practical Goat
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    Cut both my legs off. Patience isn't my strongest suit.
     
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  17. Midnighter Black Belt

    Midnighter
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    Can I help you?

    I'm handy with a chainsaw.
     
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  18. Krixes Yellow Card

    Krixes
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    It takes awhile bro. I like to do Hockey goalie saves and practice wheel kicks no matter how bad they make look right now. These two stretches have helped me tremendously.
     
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  19. Marfa Green Belt

    Marfa
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    I tried this once to get a stretch on my very stiff legs. It was painful as fuck so I stopped thinking I was doing more harm than good.

    Is it normal for people with tight muscles that try foam rolling to feel a lot of pain?
     
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  20. ripskater Steel Belt

    ripskater
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    I tried it on my IT band. It was extremely painful but I blocked it out and did it anyway. I did it for a week without results. And quit when it when I realized I was getting nothing from it.

    There is an exercise that stretches it and I actually get results.
     
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