Help with Hamstring imbalance

mindstar · Oct 6, 2009

I have a leg imbalance between my left and right leg which is the result of a couple of knee operations and a hamstring tear (they also used the hamstring to replace my ACL).

I'm doing ok with evening out my quads, doing seperate iso work and really focussing on pressing evenly though squats and LP but my hammy is giving me problems.

My left hamstring is noticibly smaller and way weaker than my right. My physio has mentioned that it's not firing properly or to it's full potential. When I do iso ham curls, it's a hurculen effort to get 40lbs for 8 reps while my right leg breezes through that weight (and could do more, but I'm training to the weak side). It's been like this for a very long time and I was wondering if any of you might have some advice to bring it up.

boops · Oct 6, 2009

im in the same boat as you bro, ACL reconstruction a few years back and that leg overall is just not the same as the other....i had the patella tendon graft and of the quad and hammy the hammy has more of an imbalance...good luck its been 6ish years and left is still lagging behind the right....

mindstar · Oct 6, 2009

well maybe we'll both get some help

Alex A · Oct 6, 2009

have you tried doing lying and standing alternating curls one leg at a time?.. with an emphasis on more weight, and reps on the left leg..

I pretty much think that is the best way to bring that left side up.

I would do more sets, weight and more intensity with the left bro..

keep focused..

bigbencher · Oct 6, 2009

Alex A said:
have you tried doing lying and standing alternating curls one leg at a time?.. with an emphasis on more weight, and reps on the left leg..

I pretty much think that is the best way to bring that left side up.

I would do more sets, weight and more intensity with the left bro..

keep focused..

This is the only way you are going to get one hamstring to come up to the other. Try 6 sets of 25 reps for 4 weeks and watch them grow..

big nasty · Oct 6, 2009

I would suggest

doing only iso lateral(one at a time) work for an extended period of time and let the weaker side set the standard for the workout.

For instance...if you were doing standing single leg curls...whatever the weak side gets on weight/reps...the stronger side never does more but does exactly the same even if it feels easy as hell...

Do that for some time then slowly work back in the presses. First with single leg stuff like lunges and LP then work into squats and whatnot.

Also...maybe try new exercises you rarely or have never done before. I've yet to help/train/spot/coach someone that has an easy time with single leg RDL's when done correctly.

My .02. Hope this helps.

loganb_football · Oct 6, 2009

I have a couple of questions and a couple of comments.

Do you know much of the hamstring was taken? Also how long ago were the surgerys?

If they were recent then your leg will catch up. The problem is also that your body has to use different motor patterns to compensate for the lost peice. I think your physio is right. Working it singularly will help (of course about anything will). Has your physio tried electronic muscle stimulation? You can reach contractions up to 120% of your normal with the proper amount of voltage according to studies.

As far as squats go, I don't think I would do them for developing the hamstrings unless I ham/glute dominant as quad dominance could end up exacerbating the problem, or if yI use a powerlifting stance (or it's variations). Natural GHR's, lunges with an isometric hold in the bottom (with a focus of contracting your hamstring hard at the bottom position), and stiff leg dead lifts. If it's hamstring issues you are trying to fix, youI would really not do these heavy in the beginning. Really concentrate on posture and the hamstring working in order to maximize the effect. Subtle changes in anything can effect what muscle is working and whats not. A simple break in from a neutral spine postion can make the difference in whether the back does all the work or the hamstrings and glutes do all the work.

For my safety, these recommendations are what I would do and not specifically reccomendations to you.

bruno85 · Oct 6, 2009

I recently had a knee surgery myself (just a meniscus repair, so not as big as yours) and I had trouble at first getting that leg to fire properly. After a couple months I could move some decent weights, but my right leg (the operated one) was not getting sore at all when my left leg would. I have spent a lot of time doing single leg work and have found it to help a lot. Do as many as you can with the bad leg and then match that with the good leg. The things I have found to be particularly helpful are walking lunges, bulgarian split squats and reverse lunges.

If hamstrings are your problem, I agree with the suggestion about pounding the iso leg curls, but I don't think that will really help you teach that hamstring to fire that much. I would spend some time doing things that may not be seen as mass builders, but could go a long way in getting the hamstring to work properly. Single leg glute bridges (focusing on contracting the hamstring and glute) and single leg RDL's might really help.

mindstar · Oct 7, 2009

Thanks everyone...

My first knee surgery (meniscus repair) was about 13 years ago and my ACL was 4 or 5 years ago now. Post surgery, I tore the hamstring on a sprint with the stupid brace on...I was well into rehab and cleared to play rugby again. (Edit: I'm 32, or almost...next tuesday.)

I've been doing iso hamstring curls for a year now, with the weak leg setting the pace but not really getting any stronger. It hurts like hell but it's strange...it's not like I don't know how to push myself, it's just like the left leg won't do it, not matter what my mind wants.

My recent leg workouts have been:
Alternate BB Lunges
Leg press (I was doing the iso leg press but my new gym doesn't have this machine and 1 legged LP tendt to twist my hips)
Alt leg extensions
Stretch
Alt ham curls (sometimes seated, sometime lying)
SLDL (light though as I don't want to over compensate with the dominant leg)
Stretch
Some type of calf exercise

I'm totally open to suggestions/revisions/being told I have my head up my ass...

Another question, would the possible addition of anabolics help my cause? I'm open to trying anything within reason...(I'm also open to posting diet/training though it might not be germain to this discussion)

loganb_football · Oct 7, 2009

mindstar said:
Thanks everyone...

My first knee surgery (meniscus repair) was about 13 years ago and my ACL was 4 or 5 years ago now. Post surgery, I tore the hamstring on a sprint with the stupid brace on...I was well into rehab and cleared to play rugby again. (Edit: I'm 32, or almost...next tuesday.)

I've been doing iso hamstring curls for a year now, with the weak leg setting the pace but not really getting any stronger. It hurts like hell but it's strange...it's not like I don't know how to push myself, it's just like the left leg won't do it, not matter what my mind wants.

My recent leg workouts have been:
Alternate BB Lunges
Leg press (I was doing the iso leg press but my new gym doesn't have this machine and 1 legged LP tendt to twist my hips)
Alt leg extensions
Stretch
Alt ham curls (sometimes seated, sometime lying)
SLDL (light though as I don't want to over compensate with the dominant leg)
Stretch
Some type of calf exercise

I'm totally open to suggestions/revisions/being told I have my head up my ass...

Another question, would the possible addition of anabolics help my cause? I'm open to trying anything within reason...(I'm also open to posting diet/training though it might not be germain to this discussion)