Phase 3 - Are You Feeling Hamstrung by Your Hamstrings?
A Guide to Reducing Hamstring Cramping During Exercise
If you’ve been following along you know that we are tackling these pesky hamstring cramps through a 3-phase approach to glute activation/strengthening. If you’re new to the blog, be sure to check out the last two posts for phase 1 and 2 before starting this phase. You want to master each phase before beginning the next!
Today we are going to wrap up our series with teaching you to DRIVE with the glutes. The glutes should be your powerhouse for many things, but especially running and jumping. Learning how to use them to their full capacity is essential in any injury prevention or performance enhancement workout plan!
Scroll down for our last couple exercises to work on generating power from the glutes!
Phase 2: DRIVE with the glutes
Exercise #1 - Bounding
Start in standing, pushing with the glute, hop forward
Stick the landing then power forward using the opposite leg
Repeat 15x each leg 2 sets 2-3x/week
Exercise #2 - Lunge to Knee Drive
Starting Position
Knee Drive Position
Add the hop when ready
Start in standing on both legs
Step back into a reverse lunge keeping the weight in the front heel, feeling that slight stretch in the back of that front hip
Then use the front leg glute to power the hips forward into a marching position
Once you’ve mastered this you can add a little hop at the top
Repeat 15x each leg 2 sets 2-3x/week
If you’ve enjoyed our content on this blog series be sure to follow along as we will be tackling different diagnoses, common PT misconceptions, and more!
For more information or to have a comprehensive assessment of your muscular function, give us a call, we’d be more than happy to build you a customized strength program to take your training to the next level!
Written by: Kelsey Karnes PT, DPT
References:
Wagner T, et al. Strengthening and Neuromuscular Reeducation of the Gluteus Maximus in a Triathlete With Exercise-Associated Cramping of the Hamstrings. Journal of Orthopaedic & Sports Physical Therapy. 2010; 40(2): 112-119.
Maughan RJ, Shirreffs SM. Muscle Cramping During Exercise: Causes, Solutions, and Questions Remaining. Sports Med. 2019;49(Suppl 2):115-124.