Thigh Pain Hamstrings Calves or Glutes Assess Treat Rehab Sock Doc
Hey this is Gangemi the Sock Doc andin this tutorial I want to talk a little bit more about the hamstrings. We talkedabout it somewhat in the knee tutorial that was put out awhile back. Butthe hamstrings are a very commonly injured muscle. A lot of times people pulltheir hamstring, they end up with sore hamstrings after working out, evenafter running or playing a hard basketball game over the weekend. Butactually I see the hamstrings not need to be treated as much as I do theother parts of the back of the leg there, in other words the glute max yourbutt muscle, and your calf
muscles, your gastroc and soleus. So the whole kinetic chain often is off inthe back of the leg. The balance between your glute max or hamstrings and yourcalf, to drive you forward and give you propulsion in pushing yourself forwardwhether you're running up a hill, cycling hard or kicking hard or whateveryou're doing. So let's talk just a little bit about whatyou can do. The hamstring, obviously your hamstring starts in the backof what you call your ischial tuberosity which is your sit bone. And ifyou put your hand right in the back of
your butt there you can feel your bone andthat's where all three of your hamstring muscles start. And then they comedown and then they attach to either side of your knee. Two on the insideand one on the outside. We're not going to get into those names rightnow but basically what I want you to do is, if you notice that with yourleg bent like this that you're feeling some discomfort or tightness there,that's probably going to be more your hamstring. Now if you start waydown here and just bend it a little bit and you feel it out like this withyour leg extended, that might
be more glute max. And in here, with your hamstringlike this a slight little bend, you actually might be influencingyour calf a little bit more. So hamstring think more neutral and a curlhere, but at the bottom when you start to bend your leg, that's more calf.So this is more calf here at the very bottom even though you're using bothmuscles. But as you come up more, that's more hamstring, and if you extend backand curl a little bit more you're going to be using both the hamstringsand the glute max because your
glute max is going to push you back like this.Okay. Now the other thing you're going to get moregastroc action is if your foot is dorsiflexed like so. So my toes are pointeddown. So this is going to be more hamstring, like this motion here, andthen gastroc here like this. So in other words if you're feeling more painin this direction here, this motion, think more gastroc calf, here, thinkmore hamstring. So glute max, hamstring, gastroc way down here, the startof the flexion that's more gastroc.
The other muscle of course in your calf, soleus,that's more tippy toe. More pushing off on your toes, propellingyou forward, that's down there. Hamstring origin insertions, again you mightfind a tender spot, a trigger point. The origin of the hamstring is rightup in your ischial tuberosity so if you're feeling pain here you can actuallytouch that area and move your leg like I just showed you. If that relievessome of the discomfort, work that trigger point like we talked aboutin the trigger point tutorial in the articles.