Hamstring Contraction Produces Intense Cramp Resulting in Soreness for Days

[zenwoof]

I was doing the E3 - Relaxed lunge from Master the Squat yesterday for the first time. After I extended the stretched leg, when I went for the C-R (try to drive the straight leg forward), I contracted the hamstring of the same, extended leg, which resulted in an immediate, intense hamstring cramp.

 

It's only on my right hamstring that a 5-10 second cramp would produce soreness and tightness for me, and for multiple days at that. The soreness and tightness feels like it's only at a very specific, targeted area in my hamstrings. This has happened to me before at the gym while doing TRX or valslide hamstring curls, still only on my right leg. Walking, self-myofascial release, and stretching seem to help it recover, but it is a stubborn sonofabitch.

 

Does anyone have any theories as to what is going on under the covers?

[Kit_L]

Yes, for certain, you have an old hamstring pull, or small tear. Contracting the hamstring in this position (where it is almost completely shortened) will commonly produce a cramp—even if there is no past injury. 

 

A demo we use on workshops is this: we ask everyone to point their toes on one foot; half the room cramps. Then we say "pull the toes to the knee"; the cramp goes away. The general rule is when you ask a muscle to do work in its contracted (shortened) position, it is liable to spasm". This is not pathology; it is just how the body is organised.

 

Now, from your description, I am a bit confused (because both legs are stretched (hamstring of front leg; HF of back leg): did the front or back leg's hamstring spasm? If the front legs, re. examine the directions: in E3, they are to pull forwards with your hands/arms for this reason, to avoid spasming (so don't pull the heel of the front foot back to you to pull yourself forwards, in other words). 

 

On the other hand, if in the back leg, let's talk further. In any case, rehabbiing that hamstring is essential, and there is plenty of info on this here.

[zenwoof]

Yes, for certain, you have an old hamstring pull, or small tear. Contracting the hamstring in this position (where it is almost completely shortened) will commonly produce a cramp—even if there is no past injury. 

 

A demo we use on workshops is this: we ask everyone to point their toes on one foot; half the room cramps. Then we say "pull the toes to the knee"; the cramp goes away. The general rule is when you ask a muscle to do work in its contracted (shortened) position, it is liable to spasm". This is not pathology; it is just how the body is organised.

 

Now, from your description, I am a bit confused (because both legs are stretched (hamstring of front leg; HF of back leg): did the front or back leg's hamstring spasm? If the front legs, re. examine the directions: in E3, they are to pull forwards with your hands/arms for this reason, to avoid spasming (so don't pull the heel of the front foot back to you to pull yourself forwards, in other words). 

 

On the other hand, if in the back leg, let's talk further. In any case, rehabbiing that hamstring is essential, and there is plenty of info on this here.

 

Thank you for the reply Kit. It was the hamstring of the back leg - the leg in which the HF is being stretched.

 

The hamstring returns to normal after a few days, but I feel is always prone to the same occurrence should I repeat what caused it.

 

Kit, you believe it is a possible old pull, or small tear?

[Kit_L]

Could be either a small tear or an old pull. Or, it can simply be the memory of an old cramp. Cramping is the most intense of muscle contractions; this is why the DOMS is intense too.

 

In any case, OK: back leg: I have had this happen, BTW—if it does happen again, change legs over immediately and stretch it out as soon as you can, by pushing the whole body backwards from the front foot—this invokes the reciprocal inhibition reflex and should settle it down. And the next time you do the same exercise, keep the back leg's hamstring completely relaxed. A hamstring cramp is intense...

 

This is the exercise I recommend:

 

https://youtu.be/l9wqGEKiIwo

[zenwoof]

Could be either a small tear or an old pull. Or, it can simply be the memory of an old cramp. Cramping is the most intense of muscle contractions; this is why the DOMS is intense too.

 

In any case, OK: back leg: I have had this happen, BTW—if it does happen again, change legs over immediately and stretch it out as soon as you can, by pushing the whole body backwards from the front foot—this invokes the reciprocal inhibition reflex and should settle it down. And the next time you do the same exercise, keep the back leg's hamstring completely relaxed. A hamstring cramp is intense...

 

This is the exercise I recommend:

 

https://youtu.be/l9wqGEKiIwo

 

Fantastic, thank you.

 

When performing that exercise, should the glute of the backward leg be contracted? I find it helps to accomplish when you say to rotate the hips to increase the stretch (and target more of the outer hamstrings). Also, I feel a stretch in the HF of the backward leg, so I imagine squeezing the glute would also serve as reciprocal inhibition to relax that HF? If not, would keeping the glute contracted at least serve to protect the (lumbar) spine?

[Kit_L]

@dog:
 

When performing that exercise, should the glute of the backward leg be contracted? 

 

Yes, IF that does not make the hamstring cramp. And can be done without, too, but the form will be slightly compromised.