Biceps Femoris
Posted: December 13th, 2014, 7:29 pm
Hi, I'm a middle aged somewhat sporadic rower (depends on the seasons). I seem to get trouble with one of my biceps femoralis with rowing at the bone insertion on the back and side slightly below the knee. I row strapless and am working on being careful with some warmup and avoiding extremes of flexion and extension (past shins straight or totally straightening the knees).
I'm looking for further suggestions on how to avoid aggravating or rehabing this area. The "Standing High-leg Bent Knee Hamstring Stretch" looks like good start when combined with glute and quad stretches. http://injuryfix.com/archives/stretches-rowing.php Perhaps I should try to further limit flexion or try slides, but I hate taking up that much room. I'm thinking about whether I should try to avoid as much hip flexion on the catch (my shins are straight but I keep my back straight and usually it halts my catch as my chest is on my quads) but I'm afraid of rounding my back.
I'm looking for further suggestions on how to avoid aggravating or rehabing this area. The "Standing High-leg Bent Knee Hamstring Stretch" looks like good start when combined with glute and quad stretches. http://injuryfix.com/archives/stretches-rowing.php Perhaps I should try to further limit flexion or try slides, but I hate taking up that much room. I'm thinking about whether I should try to avoid as much hip flexion on the catch (my shins are straight but I keep my back straight and usually it halts my catch as my chest is on my quads) but I'm afraid of rounding my back.