When dealing with a muscle that is tight due to over-lengthening, it is usually helpful to look at the opposing muscle group to figure out where the problem lies.
group. The quadriceps attach to the anterior aspect of the pelvis. The hip flexor muscles assist the quadriceps, and they attach on the anterior aspect of the pelvis and the lumbar vertebrae of the lower back, just above the pelvis.The hamstrings and quadriceps muscle groups work as opposing muscle groups to keep the pelvis stable; however, the movements and forces involved in running make this task much more difficult.
However, unlike the telephone pole, the pelvis has movement, so keeping it balanced becomes much more complicated. The quadriceps are generally a stronger muscle group than the hamstrings. This is evident when lifting weights, as most people can push more weight on the leg extension machine than they can lift on the leg curl machine . This is a normal strength difference and when the muscle groups stay within their normal strength difference ratio, all is well.
On the other hand, this strength ratio can become out of balance, especially for us runners. When this happens, it is typically the quadriceps that win the strength battle and begin to pull the pelvis into a slight anterior rotation or forward tilt. The hip flexors get in on this action, too, and assist the quadriceps.
So, now that you understand the root of the issue, let’s figure out how to solve it. Here are 10 expert-backed tips to help you give your hammies a little extra TLC. Each of the exercises and stretches below are demonstrated by
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