Run Tall, Run Easy by Gerard Pearlberg

Author:Gerard Pearlberg
Language: eng
Format: epub
Publisher: Gerard Pearlberg
Published: 2016-03-15T00:00:00+00:00

FIGURE 8.5: The Double-Leg Extension with a medicine ball between the feet. Note the position of the arms for support in addition to proper posture.

Before we discuss hamstring curls, by way of introduction, we need to pause briefly to discuss this temperamental muscle group. The hamstrings comprise three major muscles at the back of the upper leg. Originating in the pelvic region and attaching below the knee, they play an integral role in the rotation of the leg and flexion and extension of the knee.

Hamstring injuries vary in severity from minor tears to catastrophic tears that can take months to rehabilitate. My recommended exercises will go a long way in helping you to avoid these injuries, but first let’s refresh our knowledge about exactly what happens during the runner’s leg cycle and why hamstring injuries are so easily sustained.

If we take a look at the leg cycle, we will see that

1. the right leg drives off;

2. the right leg then progresses through its recovery;

3. the right leg then swings through to become the lead leg;

4. there is then a point in flight when gravity begins to take over and the right leg moves into its descent and returns to the support phase.

During the forward-swing phase, the hamstring is extremely susceptible to injury. Here’s why.

• In the beginning of the leg’s flight phase, the lower half (from the knee to the foot) of the right leg will be angled behind the upper half.

• The upper half of the leg continues on its forward path until it reaches its hinge moment (remember, this is the point at which it can travel no more).

• The lower half of the leg will swing forward, hinged as it is at the knee, and it is this swing-through that puts the lower hamstring under extreme duress. Its whole role is to decelerate the lower leg, which would otherwise snap like a twig at the knee. There is an eccentric contraction whereby the muscles simultaneously stretch yet contract to slow the movement of the lower leg as it swings through. It is the forceful nature of this deceleration process that often causes hamstring injuries. There are three effective but slightly different methods for strengthening the hamstring muscles that I want to explain.

HAMSTRING CURLS

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