FLEXIBILITY "THE OTHER HAMSTRINGS"

Last week I explained that there are three muscles that make up the hamstrings. The flexibility can be evaluated with three flexibility tests. We will review the second of these three today. In review, the biceps femoris (BF), semitendinosus (ST), and semimembranosus (SM) were the three major components of the hamstrings. The biceps femoris had a short head (BFS) and a long head (BFL). The test that was explained in the June 2nd, 2005 article explained how to evaluate that. Today we will learn the test to evaluate the BFL, ST, and SM.
O.K. here is the science. Hey, don't complain, I didn't put this stuff in last weeks article so you should be happy. The hamstrings are probably the most important muscles in any sport where explosiveness, and change of direction are involved. Hey, that is most sports! The BFS have different insertion points, but the same origin points. The BFS has its origin along the linea aspera of the femur while the BFL has it's origin on the ischial tuberosity of the femur. The ST and SM both have their origins on the ischial tuberosity (part of the ischium in the pelvic cavity). The ST has its insertion on the anterior proximal tibial shaft, while the SM has its insertion on the posterior medial tibial condyle. The insertions of the ST and SM are also an important acupuncture point, that can be used to evaluate overtraining, injury recovery and other interesting things. This will be covered in future articles. O.K., enough of the science, lets get to the good stuff!
The athlete will lie on their back, with both legs completely on the table. When doing this test one leg will be held by the coach evaluating the athlete, while the other leg will always remain flat on the table. The coach will place one hand behind the calf of the leg that is elevated, and the other hand on top of the knee of the leg that is flat on the table. The coach will comfortably separate the athletes legs as if the athlete was punting a football or kicking a soccer ball. The lower back has to remain flat on the table, otherwise an incorrect result will occur. If the angle between the two legs is between 80 to 90 degrees, that is considered normal. If the angle is greater than 100 degrees, that is considered hyper flexible. If the angle is 70 to 80 degrees, then the athlete lacks in flexibility. When an athlete is to flexible or has poor flexibility, the athlete has a greater chance of injury. The logical approach is to strengthen the musculature in athletes that are overly or hyper-flexible. This is a common problem in gymnasts.
If an athlete has poor flexibility, they have a higher potential for injuries like muscle pulls and strains. These athletes need to spend more time improving their flexibility. They also could be carrying to much bodyweight, which inhibits or gets in the way of normal range of motion. In either case the athlete needs to address the core issue or problem correctly, with the assistance of a coach.
Next week, the spinal erectors.
Sorry for releasing this article late, but spring football is ending.
I can be contacted at acudave@yahoo.com