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Daily Mobility Exercises by Dr. Kelly Starrett › Forums › Running › Consecutive Hamstring Strains
- This topic has 9 replies, 2 voices, and was last updated 7 years, 5 months ago by
Patrick Thomas.
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11/05/2016 at 6:03 am #71692Corrinne MacFarlaneParticipant
Hey Guys! I’m a division one track and field athlete and have had 2 distal hamstring strains right by the knee. Would anyone know how to fix this issue so it doesn’t keep happening and what could be causing these strains? Any help would be greatly appreciated!
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11/06/2016 at 2:10 am #76597Patrick ThomasParticipant
Brandon–
Has anyone looked at your running technique lately?
May have the cumulative impact of a couple small deviations in technique.Are you warming up enough prior to running?
Cooling down enough following a workout?
Is your calf tight?
Address the bottom of your foot with a supernivito?
Addressing downstream of where you see the issue. -
11/06/2016 at 2:34 am #76599Corrinne MacFarlaneParticipant
I have extreme tight ankles and calves and have always struggled with posterior tibilais pain from overuse. What do you mean by supervito?
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11/06/2016 at 2:39 am #76600Patrick ThomasParticipant
Extreme tight ankles and calves definitely contribute to what you are experiencing.
These can impact your running mechanics as well.
Are you addressing these areas?Supernivito is a Mobility Wod tool.
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11/06/2016 at 4:23 am #76601Corrinne MacFarlaneParticipant
I had the trigger point foot roller and lacrosse ball I’ve used on my feet. Also, The posterior tib issues I constantly address. I’ve tried addressing my calves and ankles with some improvement. I’ve also had a history of low back pain in the past. I also have collapsed arches which i have never been able to seem to address.
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11/08/2016 at 3:04 am #76604Patrick ThomasParticipant
I’d recommend getting a 80mm supernova. It creates higher global shear pressures for an intense, effective, and efficient brand of deep tissue therapy. The raised pieces kick it up a few levels more than using a lacrosse ball.
15:00 a day
Episode 85: Unglue Your Sticks ManIntroducing the Bone Saw: Calf Smash Redux
Episode 194: Why Do You Hate Your Calfs?
Episode 84: Calf Blaster Does Sound Cooler Than Dorsiflexion BlasterEpisode 54: Pinchy Ankles and Weak Feet
Episode 258: Ankle Mobility-Self Mulligan Technique
Episode 285: Sliding Surfaces; Ankle Range of Motion Case Study Part 1
Episode 285: Sliding Surfaces; Ankle Range of Motion Case Study Part 2
Roop & Jami’s Excellent Foot & Ankle Adventure | Part I (5 episode series)Episode 168: Simple Recipes for Fighting Common Back Pain
Episode 233: The Ball and Your Back + Space Mountain MWod Part 1
The QL Is NOT a Bone…Even in THE Matt ChanRebuilding Your Feet With Brian MacKenzie
Rebuilding The Feet, Part 2
Rebuilding the feet, part 3
Episode 337: Long Ruck Feet Or Ultra Marathon Feet? -
11/08/2016 at 5:34 pm #76606Corrinne MacFarlaneParticipant
Could I do 30 minutes a day of mobility work if I work on my calves and then hamstrings?
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11/09/2016 at 1:07 am #76607Patrick ThomasParticipant
Yes, you can do longer, however, you want to do quality work.
Dose and response. When your tissues are tender you don’t want to do too much at a time.Breaking it up into shorter sessions (one in the morning and one at night) throughout the day is more effective than doing one long session. Get a dose and response.
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11/09/2016 at 2:18 pm #76610Corrinne MacFarlaneParticipant
I’m sorry for all the questions but I have a few more. Could a tight piriformis be the cause of amstring strains? Alos, How many hours in between soft tissue sessions and my workout if I do one beore and after? Thanks again
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11/10/2016 at 2:11 am #76612Patrick ThomasParticipant
Questions are fine.
You are learning more about your situation and how to address it.
Ask away.Yes, tight/fatigued piriformis and glutes can be an impacting factor to sore back and hamstrings
Here are a couple episodes to check out.
Episode 234: Improve Your Proximal Hip Mobility and Nerve Tunnels
Pro Episode # 45 – Pro user Request Friday: The Dread Piriformis Syndrome (Like the Dread Pirate Roberts…but Different)Less concerned about when more important that you are addressing your tissue.
Pick one thing to focus on during a session.
One idea, one problem, one area, one position.
Dose response.
You will do more tomorrow.Soft tissue work is done after training or before bed.
Joint capsule/band work is ok before training.
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