Kiprunning sports massage #hamstrings

11637933_10207195888954905_733175709_nThe hamstrings are a bi-articular muscle that crosses the hip and the knee. When this muscle gets “tight” (mainly from sitting most of the day), it has the potential to have an affect on both the hip and knees, and can cause you to have deeply shaded emotions.

Common problems that are seen in the hip are not being able to maintain a lordosis (the natural curvature of the lower spine) during steep hill running or when doing a squat or dead lift. Common hamstring restrictions in the knee often lead to hamstring tears and/or constant pain in the back of the knee and calves.

Performing deep tissue massage and finishing it with myofascial work and putting a warm towel to the hamstrings and posterior aspect of the leg can dramatically increase the pliability and mobility of the joints. Having work done on your hamstrings can also improve your performance in the foundational lifts such as squats, high knees, comfortable and powerful strides while running, dead lifts and any other exercises that requires proper hip and spine mobility.

So if you find yourself having problems maintaining the correct position of the bottom of a squat or difficulty getting into the correct starting position of a dead lift, or speed reaction during training you might need some work done on your hamstrings.

hamstring-origin-tendinopatIf you happen to travel long distance for a race, first thing you must do is take a very hot shower or soak in epsom salt, then get a flush massage especially from the hamstring origin then to the rest of the hamstring, flutes and entire back which aims to relax contracted muscles, improve blood and lymphatic circulation, and stimulate the stretch reflex in muscles, because of sitting down for a long time. This is also good for after a hard session of training, then it is followed with a hot shower as always. I Recommend you to drink lots of water, and anti inflammatory too in form of arnica, turmeric, and pineapple, because if you’re an athlete who seeks to achieve great things a deep tissue massage will follow later on the day 40 min to 1hr before your evening jog.

Recovery is very important if you want to get the best out of your legs. To find that improvement you seek, never sleep on the thought that I will stretch tomorrow or get one massage a week. You have to make it a part of your training, especially on the hard days. So, never ignore what constantly asks for your attention.

Before you go to a therapist seeking to know what is bothering and holding you back. Here are part of your problem.
1- Weak abdominal.
2- Tight thoracolumber extensors.
3- Weak gluteus maximus.
4- Tight hip flexors.
5- Quadratus lumborum.

Spend 2x a day for 2 days working on strengthens these five i’ve pointed before you go see a therapist. Remember, everything begins with you.


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