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Quad Muscle not getting stronger......

Joint Replacements | Last Active: May 14 5:57pm | Replies (28)
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@26sabrina

I have a hamstring muscle that I can't get a good stretch no matter what I do. My PT coach told me to continue stretch but don't force it just go as far as you can gently then hold that stretch for 10 to 20 seconds. Also make sure you are getting enough protein. You need protein to build muscle fibers. If there isn't enough muscle you can't stretch any farther

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Replies to "I have a hamstring muscle that I can't get a good stretch no matter what I..."
heyjoe415 | @heyjoe415 | May 11 8:29am

Hi Sabrina,

I don't know how you stretch your hamstring. The best way I know is to use a long resistance band (not a strap or towel, something that will "give"), lie on your back. Place the resistance band under the ball of your foot and extend your leg straight up, with the knee locked. Hold in place for a count of 60. Pull gently on the strap to go farther into the stretch, as your body allows.

It is very important to have the knee locked. If it isn't and the knee is bent, even slightly, the quads are activated and the hamstrings are relaxed.

I see people at the gym making this mistake frequently. Now if you can't straighten the knee using this technique, another way is to stand up straight with feet ideally together and knees locked. Slowly bend down as far as you can go until you feel resistance and, keeping the knees locked, hold the position for a count of 30-60. Slowly stand up and repeat 2 or 3 more times.

Another variation on this is to cross your feet and bend down, knees locked. This will stretch the ITB primarily, and the hamstrings will also get a stretch.

I hope this helps. Stretching is unexciting but absolutely necessary.

All the best to you. Joe

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