Despite my efforts to limit range of motion, I am still having trouble getting a good weight workout for my left hamstring, as I have a very painful knee injury. (Old stuff - been going on for years.)

The weight difference I can curl between left and right hamstrings, differs by about 80%, secondary to left lateral knee/posterior calf pain. That tells me a couple of things. First, doing a combined curl will be simply compensating for, rather than really working the left hamstring. Second, I am not strengthening the left hamstring, if the right can truly do 80% more weight. The limiting issue is knee pain, not hamstring strength.

Given that, does anyone have suggestions for other hamstring-strengthening exercises? The only thing I can think of is to do a combined curl, and consider the right hamstring muscle as a sort-of "spotter" to help the left hamstring. But that's not the ideal situation, as far as I am concerned.

Thanks so much!
~ Kimberly

How about deadlifts?
Stability Ball Roll outs?
Press bridges?

The roll outs and the bridges are a combo exercise that will work the glutes as well as the hammies.

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Originally Posted by cheffy Stability Ball Roll outs? Press bridges?

These will work. I will try them on the next LBWO - thanks! ~ Kimberly

You are trying to isolate the knee out of the hammy issue. It doesn't work that way. The hamstring complex is part of your knee. Instability in the knee joint has a direct relationship to your hamstring strength. Muscles don't fire partially. The whole thing goes off at the same time.

Where you are experiencing posterior calf pain and lateral knee pain, it's sounding to me like you have an overall leg issue. Odds are very good that you are also overcompensating on your stronger leg, which leads to kinetic chain issues with a wide range of movements. (In short, your whole body balance is off) Where it's an outstanding issue, have you previously worked with a physical therapist? What types of exercises did he suggest?

An 80% difference is HUGE, and I would be cautious in my approach. Overloading the hamstrings if they are really that weak could lead to a much more significant injury. I would consider continuing isolation movements to help slowly build that leg back up. Slow being the key here. You don't want to tear something in an attempt to force strength.

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Originally Posted by Clara You are trying to isolate the knee out of the hammy issue. It doesn't work that way. The hamstring complex is part of your knee. Instability in the knee joint has a direct relationship to your hamstring strength. Muscles don't fire partially. The whole thing goes off at the same time. Where you are experiencing posterior calf pain and lateral knee pain, it's sounding to me like you have an overall leg issue. Odds are very good that you are also overcompensating on your stronger leg, which leads to kinetic chain issues with a wide range of movements. (In short, your whole body balance is off) Where it's an outstanding issue, have you previously worked with a physical therapist? What types of exercises did he suggest? An 80% difference is HUGE, and I would be cautious in my approach. Overloading the hamstrings if they are really that weak could lead to a much more significant injury. I would consider continuing isolation movements to help slowly build that leg back up. Slow being the key here. You don't want to tear something in an attempt to force strength.

Hi Clara, Thank you for your response.

I understand that I cannot completely isolate the knee from the hamstring and it is probable I didn't give enough info on my post. I have had knee issues since high school. (Had to get knees drained back then - Osgood Schlatter's.) Way back in my 20's, I had bilateral knee surgery for misc. stuff. No ligament tears... just chondromalacia and minor alignment issues. In my 30's, the same surgery was required on both knees, so I had them each done again. They healed so well that I was strong enough to resume downhill skiing. By my late 30s, I had developed moderate arthritis in my knees. I am now 48.

Three years ago I had a bad fall, and broke my 5th metatarsal in a spiral fracture. After 5 months in a cast and boot, I fought to regain strength in my left leg. Did PT, and all that. However, the foot never healed properly, and every step I take is painful to this day. It's not an impossible situation, but I am aware of it. The chondromalacia issues, as well as the arthritis issues, were all still there. But during that time, I developed a pain that is best described as wrapping around the lateral edge of the knee to the very upper aspect of the calf muscle. Not sure if that was connected to the fall (I don't think so -- I would have noticed, especially with the additional weight of the cast), the atrophy, the PT, or something else. Bottom line, it felt like someone was stabbling me in the outside and back of the knee when I pulled the knee back (i.e. activated the hamstring) with any significant weight on it.

Meanwhile, my podiatrist felt that I was a good candidate for a repair surgery, and proposed we go in and "rebreak" the 5th metatarsal, realign it, and hold it together with mesh around the bones, so it can heal "straight this time." However, I knew I had gained weight during the time on crutches, and that conversation was a year after the injury. I couldn't stand the thought of another 4-8 months out of a fitness program, so I decided against the surgery. My decision was based on the fact that I could, in fact, walk. There was no guarantee that the surgery would make anything better. I felt that dropping extra weight, though, could make the situation better.

Fast forward to my life now. Until I restarted my weight training, I hadn't realized just how seriously problematic that left leg issue was (and continues to be). I did see the ortho doctor about it a while back, and he felt it was a Baker's Cyst ( http://www.medicinenet.com/baker_cyst/article.htm ). Although there isn't any swelling, the other symptoms, including the location and severity of pain, sound right-on.

In the last year, occasionally the knee buckles, when I am on the cross-trainer. I have simply determined to not let go of the handles, so I won't fall in the event of my knee buckling. I guess I have been just "plowing on," determined to not have any more surgeries. That's probably not the smartest thing I could do. I felt that if I gained any more weight from a sendentary life, I would just never recover.

I am very cautious. Very, very cautious, as I don't want to have yet another injury or surgery.

The 80% difference is mostly the inhibiting factor of pain. If I could ignore the pain (which I won't -- it's there for a reason), the hamstring strength is probably very similar on both sides. (Weak and pathetic...but not for long - LOL)

Does that give more info?

I think it would be a good idea for me to visit a PT for some exercise advice.

Thanks for your input! Kimberly

You have borked knees. That's my technical diagnosis.

Jokes aside, I can very much understand your concerns about additional surgery. I'm not a fan of cutting things unless there's no other option. Particularly when there's no real idea of what the outcome may be. I also totally understand that point where you know that getting sidelined is going to be the final straw.

My concern is that there's enough imbalance right now that you run a real risk of tearing something. Which would require surgery to reattach. Tearing part of the hamstring complex is high on my list of things not to do. I'd really encourage you to get in with a good PT for an assessment. I want you stronger and healthy. Focus on the muscles you can build safely. When I injured my knee a couple years back I used it as a chance to focus on upper body strength. That allowed me to build muscle without putting additional stress on the knee.

You are doing an awesome job working through some challenging circumstances. Focus on what you can do, work the upper body and get in to a therapeutic professional to assess the state of that leg before you start trying alternative exercises.

Kick butt and take names.

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Originally Posted by Clara You have borked knees. That's my technical diagnosis. Jokes aside, I can very much understand your concerns about additional surgery. I'm not a fan of cutting things unless there's no other option. Particularly when there's no real idea of what the outcome may be. I also totally understand that point where you know that getting sidelined is going to be the final straw. My concern is that there's enough imbalance right now that you run a real risk of tearing something. Which would require surgery to reattach. Tearing part of the hamstring complex is high on my list of things not to do. I'd really encourage you to get in with a good PT for an assessment. I want you stronger and healthy. Focus on the muscles you can build safely. When I injured my knee a couple years back I used it as a chance to focus on upper body strength. That allowed me to build muscle without putting additional stress on the knee. You are doing an awesome job working through some challenging circumstances. Focus on what you can do, work the upper body and get in to a therapeutic professional to assess the state of that leg before you start trying alternative exercises. Kick butt and take names.

Love it. Borked. Yes, I agree. But ya know what? I am sooooooo grateful I can walk! Between my knees and that nasty foot fracture, I could imagine a situation where someone would just sit down and give up the fight. I can walk! I may trip, fall down, get injured, hurt, or whatever. But I can walk, and there are many who cannot. I will take it! (When I am done with this post, I am going to upload a picture today that's been on my frig for the past five years. It says it all.)

I really appreciate your thoughtful post.

You are in the healthcare field -- PT? -- I suppose? Or have you just dealt with this stuff yourself? I am a retired paramedic, whose last job was taking care of messed up people at a ski resort. Again...I am grateful I can walk, breathe, and love my family today!

Blessings! Kimberly

I spent 6 years as an urban volunteer EMT, and in my day job these days I'm a personal trainer. So I get the nice fusion of medical knowledge tied in with the fitness bits. I have this novel approach that involves not breaking people. I think it's horrible business manners to send clients to the hospital.

Not to mention the paperwork it generates.

It's funny how working in EMS gives you that perspective. I've always maintained that I can die tomorrow happy and content. Why? Because I know I've made a profound difference in the world around me.

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Originally Posted by Clara I have this novel approach that involves not breaking people. I think it's horrible business manners to send clients to the hospital. Not to mention the paperwork it generates.

You're so funny! EMS, eh...a different breed, don't you think? In what area of the country did you work?
Kimberly

DC Metro area baby!

And of course we are different. Who else can start a conversation over dinner, get called out on a run. Be gone for 4 hours, come back and restart the same conversation?

And resume eating your meal no matter how bad a run it was. UD

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Originally Posted by Clara DC Metro area baby! And of course we are different. Who else can start a conversation over dinner, get called out on a run. Be gone for 4 hours, come back and restart the same conversation?

The same people who order their restaurant food in to-go containers, even though they are eating in the restaurant, so they can take it with them and eat on the way, should they get the call. Never leave your food behind.

Well, maybe now that I am at t.com.... Maybe I should have left some of the food behind. LOL!
~ Kimberly

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Originally Posted by uncledave And resume eating your meal no matter how bad a run it was. UD

I always finished on the way there. Lights, siren, salt, pepper, radio traffic, napkins, plastic forks, etc. It was all part of the protocol. I never was sure if/when I could get back. (Then again, we typically ran 18-20 calls in a 24-hour shift. It was CRAZY!!)

Hello. Try some fixed lunges. Keep the feet fixed vice stepping when doing you lunges in the manner.