Hamstring cramping and tightness problem. Stretching questions.

[THE BOUNCER]

As of the last few months I am really having a hard time getting through a leg workout without the feeling that my hamstrings are going to cramp at any moment. They are tight and sore throughout the week when I go on walks with my dogs and so on. You guys know how strict I am with my diet/water/vitamins so that isn't the problem. I think the problem is that I have never been very big into stretching. I don't know much about stretching. I know a few hamstring stretches but im not sure how long I should do them and when the best time to do them is. Should I do them everyday? How long should I stretch each leg? Should I do them pre, during, or post work out?

Thanks

[rado]

Originally Posted by THE BOUNCER

As of the last few months I am really having a hard time getting through a leg workout without the feeling that my hamstrings are going to cramp at any moment. They are tight and sore throughout the week when I go on walks with my dogs and so on. You guys know how strict I am with my diet/water/vitamins so that isn't the problem. I think the problem is that I have never been very big into stretching. I don't know much about stretching. I know a few hamstring stretches but im not sure how long I should do them and when the best time to do them is. Should I do them everyday? How long should I stretch each leg? Should I do them pre, during, or post work out?

Thanks

Have you ever tried stretching while in the steam room or sauna? Lately when I'm done with jiu-Jitsu practice, I hit the steam room for about 20 minutes and stretch there; feels great.

You more than likely have lactic acid build up on the hams and need to break it down; by stretching of course...Not sure what to tell you B...How about a massage, that helps too...

[THE BOUNCER]

I guess what I need to know is how long should I be stretching and how often?

[rado]

Originally Posted by THE BOUNCER

I guess what I need to know is how long should I be stretching and how often?

You should stretch ED and at least 10mins or so...The best bet is to have someone stretch you...

[rado]

I forgot to mention; Stiff Leg D/L's are great for the hams and stretching.

[coffee-guy]

The ACSM's guidelines...

`Stretches for the major muscle groups should be performed 2-3 days per week.
`At least 4 reps held for 10-30 seconds.

http://www.acsm.org//AM/Template.cfm?Section=Home_Page

http://www.exrx.net/ExInfo/Stretching.html

[Septooth]

Here, check this out. This is what I use and it doesnt take long....

http://www.bellaonline.com/articles/art31608.asp

[coffee-guy]

Originally Posted by Septooth

Here, check this out. This is what I use and it doesnt take long....

http://www.bellaonline.com/articles/art31608.asp

That's a great set of stretches to do on a regular basis...

:dancingne

[bad14u]

Originally Posted by THE BOUNCER

As of the last few months I am really having a hard time getting through a leg workout without the feeling that my hamstrings are going to cramp at any moment. They are tight and sore throughout the week when I go on walks with my dogs and so on. You guys know how strict I am with my diet/water/vitamins so that isn't the problem.

Thanks

So, lack of potassium isn't the problem, ya think? I don't see why lack of stretching would be the problem if you haven't really ever done it. Your body should be use to not stretching by now. Not sure of your age B, but as you get older, recovery takes longer...and yes...you should be stretching before, during and after your workout.

[Mr incredible]

Originally Posted by rado

The best bet is to have someone stretch you...

Were not talking about your love life :laughnew:

[Mr incredible]

I partially tore my right outer hamstring a few weeks ago using a different curl machine than usual. Be careful B, its easily done, particularly when they are tight, potasium is important but you know that. Also I'd make sure you have sufficient carbs and hydration.

[grnmchn]

This is a great topic. As many of us who develop back problem from lifting can benefit greatly from a stretching routine. My doctor told me that by having over or under developed hamstrings, you can actually change the position of your pelvis. Thus eleviating or contributing chronic lower back pain.

As Rado said, having someone help you strecth is a good idea. Especially if you are not very flexible. Once your flexibility increases the need for help diminishes.

[THE BOUNCER]

I have been stretching my ham strings every other day or so and they are feeling much better. Burns like hell though when I stretch them.

[grnmchn]

What all are you doing? I have been stretching recently as well, and I can't seem to come up with a standard routine.

[THE BOUNCER]

Originally Posted by grnmchn

What all are you doing? I have been stretching recently as well, and I can't seem to come up with a standard routine.

I sit on the ground legs out in front of me. I point my toes back towards my body and reach out and try to touch them. I go as far as I can and hold for like 10 seconds. Hurts like hell but feels good afterward. I do this about 5 or 6 times EOD.

[ROCKILLER]

I read not to stretch before or during a workout, just to proper warmups. The theory was stretching tears the muscle fibers and you dont want to do that as it weakens you for your lifts. You should stretch after the workout, bonus is the muscles are already warm. I always heard you were supposed to stretch for longer, like a minute at a time?

[babyblues]

Originally Posted by ROCKILLER

I read not to stretch before or during a workout, just to proper warmups. The theory was stretching tears the muscle fibers and you dont want to do that as it weakens you for your lifts. You should stretch after the workout, bonus is the muscles are already warm. I always heard you were supposed to stretch for longer, like a minute at a time?

That's what I read as well. I hate stretching. I hate that burning feeling that Bouncer described. It does feel better afterwards.

[beefcake]

I do a set of stretches before I workout and after. Very boring, but they help prevent injury and loss of rom. Lot of people take them for granted.

[THE BOUNCER]

Originally Posted by ROCKILLER

I read not to stretch before or during a workout, just to proper warmups. The theory was stretching tears the muscle fibers and you dont want to do that as it weakens you for your lifts. You should stretch after the workout, bonus is the muscles are already warm. I always heard you were supposed to stretch for longer, like a minute at a time?

If I dont stretch before a workout I cant get through a workout. My hams get to tight. I have noticed no weakness.