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How Come Nobody Posts Here?

post #1 of 18
Thread Starter 
Fine I'll start a topic

I had knee surgery in late May and I have been rehabbing aggressively but my hamstrings are starting to become extremely tight.

What else should I do beside apply heat to soften them, apply ice after working out (I heard too much ice shortens muscles), and do basic hamstring stretches before, after, and throughout the day?

I saw a book on Amazon that has ski specific stretches and I was wondering if anyone had read it?

Ski Flex: Flexibility, Fitness, and Conditioning for Better Skiing (Sports Flex Series)
post #2 of 18
I don't think there is a lot of passion for training. I am committed to seasonal ski specific training just to increase "the grin factor" for the few opportunities I can ski.

I herniated a disc last year. I don't think things will ever be the same again. I am always stiff and have to be very careful with sudden bending movements. It is frustrating and sometimes depressing because I will be forty soon and a lot of good years are behind me. I am not ready to settle into cruising the groomers all day.

The good news is that after a few weeks of power lifting and impact training my body is slowly but steadily adapting.

Do you do exercises that emphasis the hamstrings?
post #3 of 18
Thread Starter 
I do wobble board exercises to warm up.

Then I do squats on a bongo board.

Then I do squats with a yoga ball against a wall.

Recently I have been doing a few squats where I touch my but on a bench and then jump, land, and repeat. I used to do those at track practice.

Then I might do weighted walking lunges.

Then I do hamstring curls and then straight leg deadlifts.
post #4 of 18
psyche! This has nothing to do with the title.

Often muscles can become tight feeling not so much because they are short but because they are weak compared to their opposing muscles and therefore overworked. So as dirty down asks, are you doing lots of hamstring strengthening? They need lots regardless to stabilize the knee but if you are really focusing on the quads that may be the real problem. Make sure they are being worked through a full range as well no stopping the movement short. LM will tell you bridges and pulling your heel towards you on the physio ball are the answer. If I throw it out first she doesn't have to feel guilt about her physio ball bias.

Back to your actual question, I didn't think anyone was posting on the whole board because it's always the same topics at the top with the same people making the last post. Then I look closer and see they are actual recent posts just sort of the 'last word factor'. I have made the point before that people don't post (especially new people) because they lurk and see the nature of people jumping in to shoot them down and get the last word. (Of course when I said that I bunch of people jumped in to shoot me down with the last word, the irony made it fun). I still believe that's true to a large extant. As the season draws closer I'm sure more people will get invovled in more lively and hopefully useful discussions. You would think now would be prime time to ask for tips in this forum though wouldn't you.

Hey how come your little skier guy stopped moving on my computer, is he rehabing too. Maybe I set something on my browser that shut him off. Little too free dog, mogul style for my liking but an entertaining little guy regardless.

[ September 30, 2003, 10:26 AM: Message edited by: L7 ]
post #5 of 18
All is good, changed a setting and little skier guy is shredding again.
See I just got the last word on myself.
post #6 of 18
Thread Starter 
Thanks for the post.

I will try doing the hamstring ones on the ball.

They look pretty painful. [img]smile.gif[/img]

My wife actually does those on her BOSU ball but it doesn't roll.
post #7 of 18
Tell your wife to turn the Bosu upside down and try the bridges. I'm going at to California this friday to train to become a Bosu Master Trainer. I will fill everyone in on the details when I return.
The Harb book is ok, but limited. Until a publisher appproves my book , check out:
Strength Ball Training by Lorne Goldenberg
The Athletic Body in Balance by Gray Cook
ProBodX, but Zone out the Zone diet talk
Abs on the Ball by Collen Craig
post #8 of 18
Thread Starter 
Yeah my wife does that already and it looks fun.


She has like 3 DVDs with the BOSU Master Trainers and they do some hard shit.
post #9 of 18
Your hamstring maybe thight because of a thight hip flexors that tilt the pelvis foward and increase the stress on them. It is hard to visualise and describe it here but you can try this stretch.

hip flexor stretch
IF it is not enough try the same stretch but grab the foot behind and bring it closer to your butt.

Try also to squeeze your glutes as you are doing your squatting movements as to not dominate the movement from the quad and hamstring but from the glute and hip. Let me know if it help.
post #10 of 18
Thread Starter 
Thanks for the post

I do stretch my hipflexor as I had tightness in it last year that gave me a shooting pain in the top of my quad.

I do the stretch you posted and the Warrior 2 yoga pose which helps.

I'll try squeezing my glutes during squats and tell you if it helps.
post #11 of 18
I wanted to clarify the squat- something I'm still learned the nuances of. I heard that if you lean forward slightly while executing a squat, you feel it more in the glutes rather than the quads and hamstrings, and by keeping the torso upright, you feel it more in the quads.
post #12 of 18
Scalce, anyone who works out the way you do should have a foam roller. Check out this PDF, scroll down a bit, and you will see some self massage exercises for the hamstrings and hip flexors.
post #13 of 18
Thread Starter 
Thanks for the post.

I will check out the foam rollers.

I am also going to add an exercise bike routine as soon as I receive my folding bike. My kitchen looks like a rehab clinic.

Actually today I picked up a percussion massager from Brookstone to see if that would help. It actually loosened up my leg quite a bit.

I am still going for clinical massaged but only once every two weeks.
post #14 of 18
More on squats: I prefer (hate) front squats because they work my core strength more th
post #15 of 18
My last transmission was interupted by a solar flare.

I like front squats because they work my core more than back squats. Good posture is more critical with front squats. If I curve my back the bar will roll off of my shoulders.

Other favorites:

Overhead squats: Hold bar directly overhead while doing deep squats. This exercise requires good shoulder strength and back flexibility. I have seen very powerful athletes unable to do this lift because of lack of flexibility. If you are really good, you can do these on a balance board.

Overhead lunges: Same principle as above. Holding the weight over head requires a lot of stabilization strength.
post #16 of 18

For the hamstring bridges with the BOSU, do you mean the ball side down or flat side down? My wife bought me a BOSU but I have not used it much. You need to have some clear area around so as not to fall into things (china cabinets, coffee tables, etc). It sure would be nice to have a big empty basement like you folks back east. (Well when I grew up in Pennsylvania, our basement come to think of it wasn't empty - but it still wouldn't be bad for BOSUing).

Lately though, I've been using a Dyna-Disc a lot. You had a link for ExerTools and when I looked at it, they were only about 4 miles from where I live. I went up a bought a couple. I like it because it is portable. I will go to several different gym locations in the San Francisco Area depending on my work schedule and client visit demands. I can carry them anywhere. Plus you can do all kinds of exercises on them, with and or without dumbells. I even improvise and make up my own exercises. The DynaDiscs seem to be pretty good for fore/aft balance without throwing you like a BOSU or wobble board does when you get out of balance.

LM, How do you view the pros and cons of DynaDiscs vs. BOSU? What part of California will you be in?
post #17 of 18
Originally posted by SnoWonder:

LM, How do you view the pros and cons of DynaDiscs vs. BOSU? What part of California will you be in?
Even if the question was not directed at me I will try to answer anyway. The dynadisk and the bosu are very similar if you use the Bosu with the dome on top. They both challenge heavyly the ankle and foot stability.

The bosu with the round side down is another story. It chalenge more the dynamic stability as it allow your ankle, knee and hip to move as you rock it or try to stabilise it. The surface being flat under the foot, the foot and ankle are not as much sollicited to balance. However, the hip, knee and midsection stability are chalenged more in this position, and the possible range of motion of this position reflect more the specific reality of skiing.
post #18 of 18
Thread Starter 
Originally posted by SnoWonder:

For the hamstring bridges with the BOSU, do you mean the ball side down or flat side down? My wife bought me a BOSU but I have not used it much.
They are done with the ball side down. You rock your heels back and forth while doing a bridge.

My wife actually has some crazy DVDs for the BOSU and she only has about a 6x6 foot square in our living room because I workout in the kitchen.

The more you do it the less room you need but you still need enough room to step down around it.

The pro series DVDs have some pretty crazy stuff in them. I saw one that had plyo pushups that you use one BOSU and push up, land on another one, and then push off of that one.
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