Ask Our Coaches: Reducing Strength Imbalance
Question
About six months ago, I shifted from two-leg to single-leg curls (hamstrings) and extensions (quads) on the machines I use for strength training in my local fitness center two times per week.
I noticed that my left hamstring appeared weaker than my right. I could not complete the 15 reps with a complete curl; after 12-13 reps, I could not pull the weight through the full range of motion. Meanwhile, I was able to complete all 15 reps with the full range of motion using my right leg.
With the extensions, I had no problem completing 15 single leg reps with each leg. Both quads burn an equal amount, and provide the full range of motion.
I began to wonder if the small amount of knee pain I have after running is caused by the imbalance in the strength of my hamstrings. What do you think?
ST
Our Coaches’ Replies
Following is the email string with the response from two coaches.
Coach Kurt Madden
Terry,
Thanks for reaching out to us and sharing this question from an athlete. As I break it down, it appears the athlete has knee pain and left hamstring is weaker than the right hamstring.
Through my career, sometimes the cause of knee pain can be difficult to pinpoint. It could be one issue or several issues. For example,
- Is this issue discomfort or pain?
- Where on the knee is the discomfort or pain? Is it below the knee, above the knee, medial, or lateral?
- Does the athlete run in one pair of shoes or does he/she rotate them?
- How often does the athlete rotate new running shoes into their running sessions, such as once every two to three months or once every six months?
- What type of foot strike does the athlete have such as landing on their heel or on their mid-foot?
- Is the athlete wearing a neutral shoe or stability shoe?
- What type of surface does the athlete run on?
- How many sessions does the athlete run each week and what type of sessions do they incorporate such as recovery, tempo, intervals?
- What type of terrain does the athlete run on such as dirt, grass, asphalt, or treadmill?
- Can you share any data on running dynamics such as cadence and oscillation?
- With strength training, does the athlete work on not only strength, but focused on mobility and stretching too?
- With strength training, does the athlete understand and implement periodization to focus on stability, mobility, strength, and power or do the same workouts in most sessions?
- How much time does the athlete spend foam rolling, massage, or doing yoga?
- How durable is the athlete relative to being able to handle the stress and intensity of running?
- What is the height and weight of the athlete and how long have they been actively running?
- Is the athlete applying ice, CBD cream, or Tiger Balm to the knee following run session?
- Has the athlete had a professional chiropractor with an applied kinesiology approach review the alignment of the spine, leg length, and assess the organs that are aligned to the areas around the knee?
As you can see, there are several factors that can contribute to knee discomfort or knee pain. Additionally, through my tenure as a coach and athlete, I have learned that typically more miles of running or higher volume at Zone 2 will weaken your hamstrings.
Hopefully, the information I have shared will be helpful.
Regards,
Kurt Madden
Email: kurt.madden@tridot.com
Sign-Up Link: https://app.tridot.com/onboard/sign-up/kurtmadden
Coach Tony Washington
Like Kurt outlined, knee pain and the observation of an imbalance of left and right hamstring strength is hard to diagnose.
I’ve had athletes do single-sided exercises with adding one rep per set on the weak until the strength is more balanced. Barring other issues (structural, injury caused, scarring, etc) this has helped my folks even up their imbalance.
Yoga and other foundation regimens are great at overall mobility, stability, movement, strength, and force improvements. [I have seen] recent success with Erin Carson’s Mobility Monday on YouTube and her subscribed plans.
Hope this helps,
Tony Washington
Email: tony.washington@tridot.com
Sign-Up Link: https://app.tridot.com/onboard/sign-up/tonywashington
What Has Worked For You?
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