Like Fitness Loft Columbus on Facebook               

MON-THURS  5:00AM - 10:00PM
FRI  5:00AM - 9:00PM
SAT-SUN  7:00AM - 8:00PM

Injury Prevention: Quadriceps and Hamstring Imbalance



The Hamstring


Together, the hamstrings and quadriceps (quads) of the upper leg provide power for hip and knee movement and play an important role in knee stabilization. However, despite the (mostly) solo responsibility of the hamstring to bend the knee and extend the hip - or more dynamically, the role in climbing stairs and hills, accelerating to a finish line or playing our favorite sports - our hamstrings tend to be too weak and too tight to bear such a workload. As many of us know, all too often this results in hamstring injury, which stops us far short of ideal workouts, competitions and active hobbies, not to mention being just plain annoying in daily life.

Who is at risk?

Although muscle imbalance excludes no one, runners and athletes tend to be at high risk for hamstring injury. Runners build superhero quads while logging mile after mile, but couple that source of power with weaker-link hamstrings, and your next drive up a hill, acceleration into an interval or kick to the finish line in a state of fatigue may result in your next injury. Other activities such as soccer, softball, volleyball or basketball which include jumping and/or quick acceleration tend to increase risk for muscle imbalance and thus hamstring injury as well. However, whether athlete, weekend warrior or a regular exerciser for health, all of us could use a closer check on our hamstrings. After all, we are only as strong as our weakest link.

So are your hamstrings your weak link? Well... do you sit for long periods of time? You probably have tight hamstrings. Can't easily touch your toes? If not, definitely tight hamstrings. Do your knees move before your hips hinge when you drop to a chair or squat in the gym*? Likely, this indicates weak hamstrings, and you could be contributing to quad dominance with every seat you take, chair you rise out of or squat you complete.

Don't let your hamstrings limit you!

For healthy hamstrings, the first step is to check your hamstring to quad ratio. This is done by dividing your hamstring curl (1 repetition maximum) by your leg extension (1 rep max). Fifty to eighty percent is considered normal, however 75-80% is generally considered optimal**.


To strengthen and stretch your hamstrings to optimal health, complete 3 sets of 12 repetitions of at least 2 of these exercises, 2 times per week.

Bridges:
bridge1bridge2

Hip Extensions:
hipextension

Dead lifts: 
deadlift

Single leg Romanian dead lifts:
romanian

Nordic hamstring curls:
nordic1nordic2nordic3

Good mornings:
goodmorning1goodmorning2

Leg curls:
legcurl1legcurl2



For coordination and more dynamic knee stability work:

Single-leg TRX squats:
trx1

Single-leg TRX lunges:
trx2



Stretches to complete on a daily basis include:

Foam rolling:
foamroll

Kneeling hamstring stretch:
kneeling

Technogym hamstring stretch:
technogymstretch


Finding and correcting hamstring-quadriceps imbalance is absolutely vital for injury prevention and reaching your full fitness potential. One study published in the American Journal of Sports Medicine found that 70 percent of athletes with recurrent hamstring injuries suffered from muscle imbalances between their quadriceps and hamstrings. After corrective strengthening and stretching of the hamstrings the imbalances every person in the study went injury-free for the entire 12-month follow-up. Don't let weak or tight hamstrings develop into injury and limit your fitness potential.

 If injury and mobility limitations affect you, join us to learn stretching and strengthening techniques in our Corrective Exercise and Injury Prevention Series beginning June 10th at 6PM. This series will continue to take place on the second Wednesday of each month for the next 6 months. NASM Certified Corrective Exercise Specialist, Jesi Hale will address topics such as hamstring and quadriceps imbalance, rotator cuff health, IT band syndrome and shin splint rehab and prevention. If you have further questions, please contact Jesi at jesi@fitnessloftcolumbus.com or stop by the Wellness Center at The Fitness Loft.

 *If you are unsure of how your body moves when you sit, stand or squat or would like to complete a Quad to hamstring ratio assessment to determine imbalance, talk to a Wellness Professional or Personal Trainer at The Fitness Loft Wellness Center.

**Again, please stop by the Wellness Desk for assistance with the assessment or exercise modifications!




Comments

Security Check
Please enter the text below
CaptchaImage
Can't read text above? Try another text.
liza
October 16, 2018
liza
I am reading last couple of days from astronomy. I wrote alots of articles but didn’t got any knowledge about astronomy but today I read this article. I got different thing about astronomy. Astronomy has always interested for me and it is google authenticator for windows very difficult to find reliable information and properly researched online. Thank you for providing high quality information you..
liza
October 16, 2018
liza
This article gives the light in which we can watch the truth Best gaming mouse. This is extremely pleasant one and gives indepth data. A debt of gratitude is in order for this pleasant article.
liza
October 16, 2018
liza
I am continually picking up a superior comprehension of the work you each smm reseller panel do, the difficulties you face and how ITC can bolster with these. Unmistakably there is a genuine custom assignment help submit over the free theater segment to overseeing things appropriately
liza
October 16, 2018
liza
Oh I Am Tired To Found This Type Of Excellent Article.my Friend Told Me And Send Me This Blog Link..well This Blog Buy instagram likes Give Some Related Information About Fitness. I Really Inspired Your Posting..keep It Up And Update This Type Of Marvelous Information.
preyasi
October 15, 2018
preyasi
Provides multiple learning environment of International standard with holistic system of education at an affordable cost for the successful life of young generation.
Best MBA College in Dehradun
Top Paramedical College North india
Agriculture college in dehradun
phamyen
September 20, 2018
phamyen
The article you have shared here very awesome. I really like and appreciated your work Geometry Dash
selfie
September 5, 2018
selfie
You did really good work. I really appreciate your new and different post. Please guys keep it up and share with us some unique post in the future…
Rashpal singh dhaliwal
Rashpal singh dhaliwal
Rashpal singh dhaliwal
Rashpal singh dhaliwal
thutrangctp
August 9, 2018
thutrangctp
Although very difficult, but I think to accept the truth. My children it affected a lot, we have moved to a new place and is gradually adapting to it. run 3
bhushanverma
June 12, 2018
bhushanverma
Apple products are revered for its quality, precision and great design. SRSG started its operations as Apple technology partners in the year 1997.
Apple product dealers and reseller
MacBook air dealers in Delhi
ipad service center in Kolkata
MacBook pro dealers in Mumbai
iMac dealers in Kolkata
Mac pro dealers in Delhi
Priyanka Kapoor
June 12, 2018
Priyanka Kapoor
VIGYAN DHARA is the first Indian IIT-JEE/ NEET/AIIMS coaching Institute which is purely based on Historical Indian Education System that is the Gurukul Tradition of Education where students leave their homes during their studies.
PMT coaching institute in hisar
Acting classes in Delhi
IIT coaching institute in hisar
Priyanka Kapoor
June 12, 2018
Priyanka Kapoor
Our academic pursuits, along with a range of extracurricular activities, help in honing a child's skills and ensuring that he/she grows to be a mature and responsible citizen.
top school in greater noida
admission 2018 top school in greater Noida
bhushanverma
June 8, 2018
bhushanverma
Engineering as a subject combines mathematics, logic and science to find solutions to our daily life problems. Over the last few decades, engineering as a profession has seen vast expansion.
Top Agriculture College in Punjab
Top Engineering college in Chandigarh
Best engineering college in Punjab
Fashion technology in chandigarh
CGC admission 2018
ameen
June 6, 2018
ameen
This is also a very good post which I really enjoyed reading. It is not every day that I have the possibility to see something like this.essay editing service
Hina khan
May 23, 2018
Hina khan
It proved to be Very helpful to me and I am sure to all the commentators here!.Protein
lifetime
May 21, 2018
lifetime
I really loved reading your blog. It was very well authored and easy to understand. Unlike other blogs I have read which are really not that good.Thanks alot! Coffee
lifetime
May 21, 2018
lifetime
The writer is enthusiastic about purchasing wooden furniture on the web and his exploration about best wooden furniture has brought about the arrangement of this article. Cabbage
lifetime
May 21, 2018
lifetime
A debt of gratitude is in order for sharing the information, keep doing awesome... I truly delighted in investigating your site. great asset... Honey and Ginger
lifetime
May 21, 2018
lifetime
I must say, I thought this was a pretty interesting read when it comes to this topic. Liked the material. . . . . Cauliflower
lifetime
May 21, 2018
lifetime
I wanted to thank you for this great read!! I definitely enjoying every little bit of it I have you bookmarked to check out new stuff you post. Benefits of Probiotics
lifetime
May 21, 2018
lifetime
All the contents you mentioned in post is too good and can be very useful. I will keep it in mind, thanks for sharing the information keep updating, looking forward for more posts.Thanks Tamarind Juice
Nexstair
May 20, 2018
Nexstair
I want you to thank for your time of this wonderful read!!! I definately enjoy every little bit of it and I have you bookmarked to check out new stuff of your blog a must read blog! Spinach
austyndustin
February 13, 2018
austyndustin
Quadricep injury can hurt the person quite badly if sufficient care is not taken. One should take research paper help to understand its anatomy and how to take care. Putting too much pressure to gain instant results is not good.