The short head is on the inside of the arm, while the long head is on the outside. Both parts extend from the shoulder region (the proximal end) to the elbow area (the distal end), allowing your arm to bend at the elbow. Made up of a short head and long head, the two parts work together as one muscle. The main function of the bicep brachii is the ability to bend and twist your arm. Along with weight loss goals, strength is one of the most important areas of fitness!īicep exercises target several muscles in the arm, including the brachioradialis, front deltoid, and especially the biceps brachii, sometimes known as the two-headed muscle of the arm. But before we put in the work, we have to first become versed in the basics of bicep curl form, which is one of the most popular arm exercises for building strength and muscle tone. But, come to find out, those coveted bulging biceps we see on Popeye, Arnold, and The Rock aren’t so easy to obtain as simply eating spinach and doing a few pushups. Repeat this stretch 15-20x by flexing and extending the knees.Ok, so we’ve eaten the spinach our parents told us would give us big Popeye guns. Return to the squat position by bending your knees.ĥ. Slowly and gently straighten the knees to feel a stretch.Ĥ. Squat to place your fingers of each hand under the corresponding balls of the feet.Ģ. High Hamstring Functional (Active) Stretchġ. If your pain continues for more than several days despite resting and icing, you may need some extra assistance from a physical therapist that specializes in treating sports injuries. If you happen to be suffering from an injury to this area, begin addressing the problem with icing and rest, and you can try (with a very gentle approach) the high hamstring functional stretch (shown below) specifically intended to address the high hamstring affected in runner’s butt. Rest and modification in training will also be important to get rid of and prevent future re-injury in this area. Phonophoresis, a type of ultrasound that delivers an anti-inflammatory medication to the specific area of pain and swelling will also be helpful to reduce symptoms. Therefore, the treatment is to address the pain and spasm in the hamstring with icing, soft tissue work, gentle stretching, and eventual eccentric hamstring and gluteus medius and maximus strengthening, along with a full evaluation of the spine, pelvis, and the sciatic nerve and manual therapy treatment of any issues found in these areas as well. This diagnosis is frequently accompanied by problems in the spine and pelvis, whether or not these areas are painful. The symptoms of runner’s butt are easy to identify, with localized pain, possible clicking or crepitus in the area with hip flexion, excess tightness in the affected hamstring, some hamstring weakness, and localized swelling. Any underlying asymmetry in the alignment of the pelvis and mobility in the low back can contribute to pain in this area, as well as asymmetric tightness between the hamstrings. Changing a training program involving increased mileage, tight track turns all in the same direction, and adding more aggressive hill work-outs all may contribute to this injury. It is considered almost a more tendinous area of muscle and is typically an overuse injury very frequently related to or following some symptoms of low back or pelvis pain. Pain in this area is very debilitating for runners, since the hamstring is one of the primary running muscles utilized with every step. Due to the location, it frequently causes pain not only with running, but also with sitting. “Runner’s Butt” is an injury to the high hamstring where it attaches to the ischial tuberosity at the top of the thigh. Continuing in our series on avoiding common running injuries, this month’s topic can be a big problem for many runners.
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