Flexibility routine

[smackababy]

Good afternoon sorry for what amounts to a novel length description of my problem. =(

*long background; tldr at bottom*
I've had some lower back and knee problems and have been told they were caused by poor flexibility in my hamstrings which are abnormally tight. I generally have problems running for prolonged periods of time and doing squats as any normal range of motion causes pain. Now, I have been to a doctor, chiropractor, and done physical therapy for around 8 months but it was all done by military doctors (who are awful, at least at this particular base). Even after all that, it helped only very little. I have a feeling my lower back muscles have gotten much weaker due to not focusing on them from pain. The 'physical therapists' were equaled what amounts to interns and just read off a basic "here are some stretches" sheet. Another example of their competence: a good friend of mine tore his MCL and couldn't get a real x-ray or opinion for almost a year and a half of them doing whatever it is they do.

I have since moved on from service and am tired of the weight I gained over the time I couldn't be as active in the military. I stopped most sports (mainly ultimate frisbee, soccer, and basketball) due to not being able to run or participate at my full potential. I can't really do much lower body stuff and probably can manage 3x5 body weight squats before pain really sets in. This is very sad because I actually really enjoy lifting, hence why I am asking for some help.

I will be seeing a new doctor, but having just started a new job, I am a few months away from my health insurance kicking in. In the meantime, I really want to start doing some real stuff to help stop this pain, as I really enjoy working out and want to get back into the shape I once was.

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I am hoping someone knows of a decent stretching routine where I can increase the flexibility of not just my hamstrings, but everything overall. Eventually, I'd like to be able to run a mile without having any back pain and play a full game of frisbee without wanting to take a pain killer.

tldr: tight hamstrings; need flexibility routine; eventually seeing a doctor in a few months.

Thanks!

 

[Sid59]

i bought this book and at 12 bucks, it's good. lots of stretches in general, sport specific stretches, stretches to do at your computer desk. a really good book.

http://www.amazon.com/Stretching-Ann...7525879&sr=8-1

i'm planning on getting this book .. you has a very popular youtube channel that goes of mobility exercises and various things to help correct issues.

http://www.amazon.com/Becoming-Suppl...supple+leopard

Here's his website - http://www.mobilitywod.com/

 

[surfsatwerk]

http://www.t-nation.com/free_online_article/most_recent/stretching_doesnt_work

 

[smackababy]

http://www.t-nation.com/free_online_article/most_recent/stretching_doesnt_work

Thanks. That particular article seems to focus on hips, but the lessons should be able to be applied anywhere. It does make sense that despite doing 8 months of physical therapy, having not actively used the muscles that were tight, they did not get better. I guess I will pick up a foam roller today and try that out.

 

[Pantlegz]

mobilitywod or Kelly's book http://www.amazon.com/Becoming-Suppl...supple+leopard

 

[tedrodai]

http://www.t-nation.com/free_online_article/most_recent/stretching_doesnt_work

I was gonna say that studies show that stretching DOES improve flexibility, but the author even mentions it in that article. The only issue is that it requires long sustained stretching daily for ~30 mins for a single stretch to show improvements. That is...spending 30mins IN THE STRETCH. It doesn't have to be 30mins all at once, but any time spent relaxed doesn't count towards that 30mins. And long holds...those 10s stretches don't do anything for you. So you gotta be very dedicated to benefit much from it.

 

[tonyfreak215]

+1 on foam rolling!

I went from barely being able to touch the tops of my shoes to putting my palms to the floor after a month of it.

 

[Phanuel]

+1 on foam rolling!

I went from barely being able to touch the tops of my shoes to putting my palms to the floor after a month of it.

What was/is your rolling sequence?

 

[tonyfreak215]

http://www.youtube.com/watch?v=8caF1Keg2XU

This is what I followed.

http://www.performbetter.com/webapp/wcs/stores/servlet/Product1_10151_12301_1004592_-1

Here is the roller I bought. Be careful no to crush yourself! It's very painful! Ask me how I know...

My roller came with a disk with some other exercises, I never did watch it though.

 

[surfsatwerk]

http://www.rumbleroller.com/

 

[SociallyChallenged]

I was gonna say that studies show that stretching DOES improve flexibility, but the author even mentions it in that article. The only issue is that it requires long sustained stretching daily for ~30 mins for a single stretch to show improvements. That is...spending 30mins IN THE STRETCH. It doesn't have to be 30mins all at once, but any time spent relaxed doesn't count towards that 30mins. And long holds...those 10s stretches don't do anything for you. So you gotta be very dedicated to benefit much from it.

This is completely incorrect. I work in physical therapy - research shows that prolonged stretching is effective, but not required for good gains. However, stretching does require frequency. Research shows that stretches lasting 30-90s and are fairly vigorous will result in improved flexibility over several week if the person does several of them twice per day. You definitely have to stretch longer than 10s, but you don't have to stretch 30min for a particular ROM to gain it. As a therapist, I have people gain and maintain 15 degree improvements in hip ROM after 5ish minutes total of accumulated stretching time. Research shows the same for other ROMs and body parts as well.

 

[smackababy]

So I bought a foam roller and have been using it at least one a day since Friday. I know it hasn't been a long time, but I do think I feel a difference.

I have been told before not to use it on joints, is this correct? The parts that hurt, and need rolling from what I understand, are very close to my knees and I don't want to do actual damage by rolling the back of the knee if that is ill advised.

 

[SociallyChallenged]

So I bought a foam roller and have been using it at least one a day since Friday. I know it hasn't been a long time, but I do think I feel a difference.

I have been told before not to use it on joints, is this correct? The parts that hurt, and need rolling from what I understand, are very close to my knees and I don't want to do actual damage by rolling the back of the knee if that is ill advised.

You're almost incapable of foam rolling on the joint itself due to the presence of soft tissue (excluding something like the ankle or patellofemoral joints). Rolling the back of the knee is just fine - it's where your hamstring tendons insert along with the entirety of the popliteus muscle. You're good to roll there.

 

[Blackjack200]

You're almost uncapable of foam rolling on the joint itself due to the presence of soft tissue (excluding something like the ankle or patellofemoral joints). Rolling the back of the knee is just fine - it's where your hamstring tendons insert along with the entirety of the popliteus muscle. You're good to roll there.

Are there any really good books to learn the science of mobility? I'd really like to improve mine, but I can't find anything that looks good. A "Starting Strength" equivalent would be perfect.

 

[SociallyChallenged]

Are there any really good books to learn the science of mobility? I'd really like to improve mine, but I can't find anything that looks good. A "Starting Strength" equivalent would be perfect.

I don't really know any. There's a lot of things we understand, some we guess about, and a ton we just don't know. There are foam rolling guides, stretching guides, etc but they only address one aspect of flexibility. I'll keep an eye out and if I find one, I'll post it here.

 

[Blackjack200]

Yes, that's the sense I get, that mobility, flexibility are just not as well understood. I see contradictory claims all the time about he benefits of stretching, how it should be done, etc.

 

[smackababy]

You're almost uncapable of foam rolling on the joint itself due to the presence of soft tissue (excluding something like the ankle or patellofemoral joints). Rolling the back of the knee is just fine - it's where your hamstring tendons insert along with the entirety of the popliteus muscle. You're good to roll there.

Awesome. Thanks!