Get Leg or Hamstring Cramps? Learn Why and How to Fix Them for GOOD!
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- čas přidán 16. 06. 2024
- Cramps in your hamstrings? It may have nothing to do with electrolytes or vitamins. Learn how to teach your brain to interface better with your hammies and get rid of those cramps.
First, the background. Coach E starts by looking at the length-tension relationship in a muscle. You'll learn roughly how muscle strength and activation work. However, when cramping occurs as you activate the muscle, the physiology differs from normal contractions.
It's a good read as an intro to how your muscles work. We cannot encourage you enough to read the article below, "Nervous System Control of Muscle Tension."
A foam block will help with the exercises. But if you don't have one, that's okay! You can use anything-a rolled-up towel or even a pair of sweatpants.
The key to any of these exercises is to keep doing them. You're teaching your muscles and your brain to work together. Keep at it. Add layers of different movement patterns. Try to do this at least three times a week to retrain your neuromuscular patterning.
We’re trying new styles of videos lately, so we’d love to know what you think in the comments! If this video helped, tap those like, subscribe, and notify buttons to join the half-million people dedicated to moving freely and without pain for life.
IN THIS VIDEO
00:00 - Intro
02:10 - Research
10:10 - Short Ham Prep
11:34 - Short Ham Hip Extension
16:25 - Exercise scheduling
17:30 - Next steps
RESOURCES AND LINKS MENTIONED
Nervous System Control of Muscle Tension: courses.lumenlearning.com/sun...
ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition. - Sport
Thanks so much, Eric! I have more issues with calf and foot cramps and would love to see exercises that would help relieve these too 🙂
Noted!
Why do I get cramps while doing ab exercises? I take magnésium, etc with no help
Nice work coach. That beginning threw me off for a second lol. Very interesting info.
Thanks for stopping by!
I’d definitely like a video like this on calf cramps. I see that issue a lot more in people and my patients than hamstring cramps
Thanks for the suggestion and check this out next:
czcams.com/video/y3zHHIP-iTU/video.htmlsi=qPXTKUZhAwukrT_w
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Very excellent training!.Thank you!
You're welcome!
Thank you Coach E for a clear explanation and helpful demonstration of much needed information.
You are so welcome.
We appreciate the visit :)
- Coach Joshua, Team PM
🤣🤣🤣🤣that first segment was fucking awesome🤣🤣🤣also, thanks for the killer info
Thanks for that :)
As always, so grateful for your knowledge sharing! I always learn so much from your videos. So a great big THANK YOU to everyone who works on putting these together. 🎉
Thanks for trying it out!
Keep working on it :)
Coach Erik! Another fascinating analysis - as a cycle racer this makes total sense; I'll be sharing this video with my cycling friends. Thank you. You are invariably my 'go to' for body fixes.
💌
So cool!
I can tell you that these exercises will pay off on the road. I'm going out for a spin right now and warmed up with this video :)
- Coach Joshua, Team PM
I love your videos, especially the explanations. Thank you
So nice of you :)
Thank you for this video.
My pleasure!
I am definitely going to try this! Very often my hamstrings cramp when doing a hip bridge, (especially with a one-leg hip bridge). Thanks for your always helpful advice.
Thanks for trying it out.
Make sure to let us know how it goes and thanks for the tip :)
- Coach Joshua, Team PM
Great stuff - calf cramp exercises please 🙏
Hi and thanks for following along.
Check these out next:
www.youtube.com/@PrecisionMovementCoach/search?query=calves
- Coach Joshua, Team PM
What a great video! Thank you for this. Hamstring cramping has really held me back in my fitness rehab process. I'll practice these and retrain the brain.
Thanks for that.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Thanks Eric, this is great. The link to research paper and explanation has a high value and the derivation to the exercise is genius. I work since half a year with ROM-Coach and learn a lot. I have a tetanus levator scap and I am searching a way to deactivate it (maybe something like upright rowing but finding precise movement is challanging)
Very welcome!
Thanks for your continued support and kind words.
Have you tried out the Neck Pain I ROM Coach routine?
Let us know what you think :)
- Coach Joshua, Team PM
love this. Had to dampen a rolled towel to put behind my knee so the grip stayed in place! great exercise, Eric! thank you
Well done!
Thanks for stopping by to try it out and comment :)
- Coach Joshua, Team PM
I would definitely try those! But please, do the ones for the calf :) Thank you for everything you do!
Thanks for trying it out!
Check this out next:
czcams.com/video/y3zHHIP-iTU/video.htmlsi=HpGGXdmtC3BYfMQx
Let us know what you think :)
- Coach Joshua, Team PM
Going to give this a try
Please do and let us know how it goes :)
thank you ! came ...in the wright moment ..I ´ll try and give a feedback !
Perfect timing!
We look forward to reading about your progress :)
- Coach Joshua, Team PM
Thank you coach, it would be great to run through the best routine for calf and feet cramps, great work! 👍😎
You are welcome and here you go:
czcams.com/video/y3zHHIP-iTU/video.htmlsi=3Inv7vkbCGnPYH6b
czcams.com/video/hdMolpygXGg/video.htmlsi=8fo_1Y0nYHs_2BQR
Thanks for stopping by and let us know if you need more support :)
- Coach Joshua, Team PM
Love the geeky video, lol. Now I did get some cramps in my foot, in the arch while doing it, not bad but it was starting so I'd love to see some work on the calves and the foot following the same principle. Very cool and informative and I think it's going to be useful too with some practice
Ha, thanks.
Check these out next:
czcams.com/video/y3zHHIP-iTU/video.htmlsi=3Inv7vkbCGnPYH6b
czcams.com/video/hdMolpygXGg/video.htmlsi=8fo_1Y0nYHs_2BQR
Thanks for stopping by and let us know if you need more support :)
- Coach Joshua, Team PM
Hey Eric, Long time! Thanks for sharing this. Can you please do something for the calves sometime? For cramps etc. Appreciate it.
Yo Sandra!
You are welcome and check these out next:
www.youtube.com/@PrecisionMovementCoach/search?query=calves
:)
Yes please explore calf cramping in the same way. Thanks for the videos.
No doubt we will due to the high number of requests.
Check this out next:
czcams.com/video/y3zHHIP-iTU/video.htmlsi=HpGGXdmtC3BYfMQx
Let us know if you have any questions :)
- Coach Joshua, Team PM
Thanks for the attached video. I’ve somehow missed this one. It’s really good!
feels very good second day ....hip problems right side because of all lot of causes ... weaker right side...this helps me to strenghen !
Yes!
You will get stronger for sure from these exericses.
Thanks for stopping by and keep us posted on your progress :)
- Coach Joshua, Team PM
Hey Eric, from my experience with my clients, I had come to the conclusion that the specific move , when bridging, comes as a shock to the body, ‘what the heck is this guy doing to my muscles???’ because it usually happens to my new, unfit clients. Weak and short hip flexors, hamstrings and weak glutes. What I do is work on the above before getting back to the bridge. Thanks for the analysis and exercises, you’re always a great teacher. ❤
Great comment and thanks for sharing.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Would love to see similar for calf muscles and ankles
You got it!
In the meantime, check this out:
czcams.com/video/y3zHHIP-iTU/video.htmlsi=Iy6Y1lsvzxJUX2k_
- Coach Joshua, Team PM
wow, this is genius! Please do one for calves? thank you!
Thanks!
Here you go:
czcams.com/video/Xswl-eRKOX0/video.htmlsi=2AVyJAFQ1_4dpiB9
:)
- Coach Joshua, Team PM
@@PrecisionMovementCoach This does not seem to be for cramping calves?
Oops!
Here it is:
czcams.com/video/y3zHHIP-iTU/video.htmlsi=_AjFD1jwUAlfHDsk
:)
Same here. Almost all cramping for me occurs in the calves, mostly with night cramps during sleep. It happens several times a year and it's excruciatingly painful. A lesson in avoiding those cramps would be very helpful.
You got it!
Check this out next:
czcams.com/video/y3zHHIP-iTU/video.htmlsi=HpGGXdmtC3BYfMQx
Let us know if that helps :)
- Coach Joshua, Team PM
I’d love to see a video on calf and foot cramps. So that I could expand this to concept to other muscle groups, could you help explain how that particular exercise addresses the sarcomere problem? Is it that you are trying to shorten the muscle that cramps, keep it contracted in short position, and then activate the muscle that’s actually supposed to be the primary mover of that particular joint?
Check these out next:
czcams.com/video/y3zHHIP-iTU/video.htmlsi=qFEZjP_Me-UlrRz-
czcams.com/video/hdMolpygXGg/video.htmlsi=CClX_WWM-Aqw48ij
The technique is designed to optimized cross-bridge formation throughout a given ROM.
Hope that helps :)
- Coach Joshua, Team PM
Interesting information I had not considered your remedy. After a long day of birding, I recently had hamstring, calf, and foot cramps in the middle of the night. Someone asked if I had been drinking water on that previous day and I had not drunk as much as I should have.
Thanks for stopping by to comment.
Perhaps you were staying still for too long while birding? Dehydration, lack of movement, and the issues that Eric mention are a recipe for cramps.
Let us know if you ever need more support :)
- Coach Joshua, Team PM
Thanks Coach E! What about pushing through cramps? Sometimes my foot hurts and I make it cramp and then when it finally releases it feels better.
If you can tolerate it, then go for it. Over time you will get stronger and your tolerance will increase :)
- Coach Joshua, Team PM
What about calf cramps?
Start here:
www.youtube.com/@PrecisionMovementCoach/search?query=calves
Even if they don't mention cramps, you should still try out the movements.
:)
- Coach Joshua, Team PM
Leg Ankle exercises video please
Here you go:
www.youtube.com/@PrecisionMovementCoach/search?query=ankle
:)
- Coach Joshua, Team PM
Please had exercises for cramps in the calves, shins feet and ankles
You got it!
In the meantime, check this out:
czcams.com/video/y3zHHIP-iTU/video.htmlsi=Iy6Y1lsvzxJUX2k_
- Coach Joshua, Team PM
This is great! Thank you! I can create a cramp in my right calf by flexing my foot. Maybe this is why? What can i do about it? And any words of wisdom about calf cramping suddenly while sleeping? 55+
Hard to say from our vantage point but we are here to help.
Check this out next:
czcams.com/video/y3zHHIP-iTU/video.htmlsi=HpGGXdmtC3BYfMQx
Let us know if you have any questions :)
- Coach Joshua, Team PM
Thanks for the video, I have had this problem for a while and am keen to fix it. When I tried it, I cramped immediately when raising the leg from the 4 point position. Should I keep attempting it and go as far as I can, or am I doing something wrong?
Thanks for trying it out.
Try going much slower and make your movements much smaller. For example, don't lift your leg as much.
Let us know how it goes :)
- Coach Joshua, Team PM
@@PrecisionMovementCoachthanks. Tried again today, was able to get through 2 sets of 3 and only cramped once. Going slower, squeezing the block harder and focussing on breathing helped.
Do you have anything for calf and foot cramps?
Yup!
Here you go:
czcams.com/video/y3zHHIP-iTU/video.htmlsi=HpGGXdmtC3BYfMQx
And:
czcams.com/video/hdMolpygXGg/video.htmlsi=AvrnLaqhchSA9CxR
:)
- Coach Joshua, Team PM
My method to solv the cramp, is to contract the muscle more than the cramp. But sometimes is not possible for everybody because of the pain.
I was a bit concerned during the opening 😂 was 🤔 Mandela effect......thanks for sharing your wisdom 🫡
You’re welcome 😊
Please - using your technique, a video illustrating how to ramp up and re-train the brain and adductor longus muscles to not cramp!
Here you go, Chase!
It might not be as specific as you ask but you should be able to apply the concepts in this video to this one:
czcams.com/video/Fum44OWm_GY/video.htmlsi=OS31A58wniKotl7O
Try it out and let us know what you think :)
- Coach Joshua, Team PM
trying this, and I am using the app already - my hamstrings were getting nervous just now during Hip extension 1 routine. Suggestion, perhaps add this to the ROM app, along with other anti-cramp learning, as a routine available to add to my recurring reminders?
Thanks for trying it out and using the app. That is a great suggestion and stay tuned for more content :)
- Coach Joshua, Team PM
I am using the app (almost) daily, much appreciate all the work that went into it, and having a program to follow helps a lot!
I experienced a severe cramp in my calf and it has been sore ever since. Even with stretching and rolling. Any ideas? Thanks
Ouch!
Stretching will definitely not help nor will rolling unless the technique is active.
Check this out next:
czcams.com/video/y3zHHIP-iTU/video.htmlsi=HpGGXdmtC3BYfMQx
- Coach Joshua, Team PM
Thank you! I'm a long distance cyclist and I will definitely add these exercises to my routine when I'm on the road.
Yes, please show us exercises we can perform for cramps in other areas such as calves, shins and bottom feet. I have suffered from cramping in my legs ever since I was hit by a car 6 years ago and suffered Traumatic Brain Injury. Since the accident, I have also suffered with metatarsalgia and waking every 2hrs throughout the night.
Doctors have not been able to give me any definitive diagnosis, therapists have provided some assistance, but never any cure. Stretching has not helped, neither hydration or electrolytes. Willing to give your theory a try.
Certainly!
In the meantime, start here:
czcams.com/video/y3zHHIP-iTU/video.htmlsi=Iy6Y1lsvzxJUX2k_
And here:
czcams.com/video/hdMolpygXGg/video.htmlsi=AvrnLaqhchSA9CxR
Let us know if you have any more questions :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach the other night I woke with cramp in my calf so I put pillow behind my knee and flexed hamstring similar to this video. Don't know if it was coincidental or if it will work in the future, but cramping immediately stopped and did not return when I removed the pillow. Thanks!
How do you get out of a cramp or spasm?
Try lying on your back while straightening out your leg while doing slow and big breaths.
Let us know how it goes :)
- Coach Joshua, Team PM
When in the sitting position I had to use a rolled towel to be able to grip an object and find it nearly impossible to life my foot. In the 4 point position I can use a yoga block and follow the process as demonstrated. Any suggestions?
Hi and thanks for the comment.
That is not uncommon and it's a great start. Try out the exericses 2 - 3 times weekly for 4 weeks. You will notice changes by then.
Keep us posted on your progres and let us know if you have any more questions :)
- Coach Joshua, Team PM
I am finding this tetnas in many of my muscles. So doing this exercise. My calf starts freaking out. Did I go to far on my rom?
Ouch!
You may have gone to far or moved too quickly. Try backing off and let us know how it goes.
Also, check this out:
czcams.com/video/y3zHHIP-iTU/video.htmlsi=HpGGXdmtC3BYfMQx
- Coach Joshua, Team PM
Calf’s and feet cramp video would be appreciated…
These will help:
czcams.com/video/y3zHHIP-iTU/video.htmlsi=HpGGXdmtC3BYfMQx
And:
czcams.com/video/hdMolpygXGg/video.htmlsi=AvrnLaqhchSA9CxR
:)
- Coach Joshua, Team PM
I have been working on my pullover in acrobatics and I get cramps in my deep upper abs. I’m not sure how to apply this technique there.
At what point of the movement do you experience the cramping?
Let us know some more details so that we can provide the support you need.
Talk to you soon :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach I think it’s bringing my knees tightly up to my chest and keeping the tension on .
Try not bringing your knees tightly to your chest and let us know how it goes :)
- Coach Joshua, Team PM
How about those of us who get foot cramps often?
We got you.
Regularly activate your instrinsic foot stabilizer muscles at different ranges of motion and you'll soon stop cramping.
Start here:
czcams.com/video/hdMolpygXGg/video.htmlsi=APhUwbzDyi7j0Z3i
Check that out and let us know if you have any more questions :)
- Coach Joshua, Team PM
I have a couple of 4" thick yoga blocks but I think they are too thick. How thick is the one you used?
It's about that width. Try a rolled up towel and let us know how it goes :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thanks for the reply. After following along with your video, I determined your must be a 3" thick block. I using my 4" block and a rolled up towel switching off to what makes me feel I am activating the muscles I should be. Still clumsy doing the exercise but sticking with it.
Ida, let's admit, who else is in tears after watching it?😭
Ha.