Hamstring-Quad imbalance

[Chris Kimmerly]

I recently had a hamstring injury and a few people have mentioned that I may have an imbalance between my hamstrings and quads. Apparently my hamstrings may be weaker in relation to my quads.

Anyone know of a way to find this out. Is there some type of formula used (i.e. if I can xxx amount fo weight with lets say leg ext then I shoudl be able to to xxx amount with leg curls.)

 

[Revok]

There are a lot of potential causes for hamstring injury, weak rectus femoris being pretty low on the list to my understanding. How's your posture? Poor glute activation/tight hip flexors/overstretched hams all result from anterior pelvic tilt, which is very common, so I'd check that first. Do you do much glute activation work for prehab/warmup?

 

[Stranger Come Knocking]

Leg extensions and hamstring curls create imbalances. If I had to guess Id say it has something to do with the way you use your hips. Do you deadlift and squat? The way you perform those movements would be a good indicator of the weak links in your chain.

 

[Chris Kimmerly]

Well you see I have only ever really done squats and deads (for power and exposiveness)and never hit my hamstrings directly except to stretch and my flexability in both hamstring and quads are excellent (martial arts) for 25 yrs.

I recently statred a sprinting program and it was then that my hamstring went pop.

 

[Chris Kimmerly]

Leg extensions and hamstring curls create imbalances. If I had to guess Id say it has something to do with the way you use your hips. Do you deadlift and squat? The way you perform those movements would be a good indicator of the weak links in your chain.

What do you mean the way I use my hips.

 

[Rowan11088]

There are a lot of potential causes for hamstring injury, weak rectus femoris being pretty low on the list to my understanding.

Rectus Femoris is part of the quadriceps, you mean the Biceps Femoris?

Anyway, TS how deep are you squatting, and what's your stance like? For those on powerlifting-style programs, the squat is the main source of hamstring strength...if you're squatting heavy and properly, an imbalance is less likely.

 

[bobthebuilder]

Well you see I have only ever really done squats and deads (for power and exposiveness)and never hit my hamstrings directly except to stretch and my flexability in both hamstring and quads are excellent (martial arts) for 25 yrs.

I recently statred a sprinting program and it was then that my hamstring went pop.

I think the current world record holder also used to get injured when sprinting 100m after changing from 200m and 400m (maybe just 200m). Eventually his coaches got him to do some particular stretching exercises, presumably something dynamic, and after that he was able to do 100m injury-free and break the WR. Just my 2 cents. Maybe you just don't have the right tendons/ligaments/whatever yet to do so much sprinting so soon, maybe you need to work into it more.

 

[pjmeunyc12]

On squat days, afterward do a few sets of romanian deadlifts, they kill the hamstrings.

 

[bubs]

RDLs

 

[Ascendant]

Well you see I have only ever really done squats and deads (for power and exposiveness)and never hit my hamstrings directly except to stretch and my flexability in both hamstring and quads are excellent (martial arts) for 25 yrs.

I recently statred a sprinting program and it was then that my hamstring went pop.

I'd bet money that you don't have an imbalance. Sprinting, especially in those who are just starting it, can and will pop your hamstring. Regardless of your flexibility.

For what it's worth, the optimal balance for athletes is a 1 - .8 quad/hamstring ratio.

Good luck with the healing and training.

 

[thailandvc]

I'd bet money that you don't have an imbalance. Sprinting, especially in those who are just starting it, can and will pop your hamstring. Regardless of your flexibility.

For what it's worth, the optimal balance for athletes is a 1 - .8 quad/hamstring ratio.

Good luck with the healing and training.

fucken prophetic. i just started sprinting again today. popped my hamstring. sob. how long does this shit last?

 

[BreezerD**]

Interesting about the quad:ham ratio. What's a good way to test that? Leg ext/leg curl are gay and dangerous at heavy weights.

 

[Ted-P]

so you're supposed to have more quad muscles than hammies?

 

[#1can]

the way I had it tested was with some sort of isometric force measuring device at about 45 degree flexion. resembled a leg extension/seated hamstring curl machine and operated pretty mucht he same.

and as ascendant mentioned, I remember the ideal ratio quoted to me was 1-.8 or 1-.85. my hamstrings were well below this range, and apparently that is common.

 

[Scareus]

TS, I've torn my left hamstring three times because of racing in t+f. Some things that helped me in my recovery were:

1) Not doing shit with my hamstring for 4-6 weeks.
2) light stretching/dynamic stretching (preferably not until after the first 3 weeks)
3) REHAB -> for rehab I went to a sports clinic and they did electrical stimulation as well as an incredibly light lifting program (for my hammie).

My left hamstring is no longer attached to the normal place, (right by the glutes) and is now halfway up my leg. Its pretty gross and is still pretty weak. Definitely take your time in your recovery and make sure your good to go.

Good luck with your recovery.

 

[bobthebuilder]

so what's a good way to improve the ratio - are hamstring curls beneficial if you don't have access to a gulthamraise thing?

 

[Ascendant]

Thai - listen to scareus

Breezer - you don't need to test it if you're doing any specific hamstring work, it should be fine. Just don't start all out sprinting.

Ted-P - you do have more quadriceps muscles then hamstrings, that's one of the reason knee extension gets worked more and becomes stronger. The goal is to get to within 80% hamstring strength, even though there are fewer muscles. It's not difficult.

Bob - hamstring curls are fine, but SLDLs and RDLs would be much better.

 

[bobthebuilder]

Thai - listen to scareus

Breezer - you don't need to test it if you're doing any specific hamstring work, it should be fine. Just don't start all out sprinting.

Ted-P - you do have more quadriceps muscles then hamstrings, that's one of the reason knee extension gets worked more and becomes stronger. The goal is to get to within 80% hamstring strength, even though there are fewer muscles. It's not difficult.

Bob - hamstring curls are fine, but SLDLs and RDLs would be much better.

Thanks. I'm going to alternate SLDLs with other DL styles, I'm sure I'm quadraceps dominant.