Serious Glute & Hamstring Pain - Elliptical Machine???

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missbk

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Hi -

I'm new to this site, but I was hoping someone might have some advice for me. I've been working out at the gym since early December. I go 5 times a week and play soccer once a week. At the gym I typically do the Precor elliptical for 60 minutes at resistance level 6. I do mostly forward motion and occasionally do the backward motion. I had three soccer games in December after I started working out and felt great. I've had three games in January and have been in such discomfort for majority of each game. Starting in the middle of my butt to the top half of my hamstrings, it's like they "lock up". At the end of the game, I can't even bend over to take off my shoes and shin guards. By the next morning, I'm fine. It never hurts when I'm on the elliptical or when I finish. No pain or discomfort anywhere, at all, except when playing soccer. But again, I started at the gym early December and I had no pain in December, just starting in January's games. Any ideas? Do I lay off the elliptical for a while.

Also, I'm 29, female, looking to lose weight (which is why I do the elliptical, big calorie burner) but in pretty good shape.

Any advice?
 
My advice would be to cut back the elliptical to 3 days per week and see if that makes a difference. Also make sure you stretch after your workouts if you are not already doing so.
 
Thanks. I have been stretching and since the pain I've tried to increase my stretching even more. If I lay off the elliptical a little, should I alternate walk / jog on the treadmill and do more on the bike?
 
The area that you describe is classic sciatica, although it may also be a high hamstring cramping...you really need to start weight training, as an imbalance between quad:hamstring strength (or hip flexor:hip extensor) could be causing stress to your hamstrings/glutes during sprinting in games and/or kicking. Additionally, if you have any hopes to lose weight, weight training really needs to be part of that equation. Cardio (and specifically the steady state cardio that you're currently performing) should be viewed as an accessory to proper diet and weight training, not as the major (or only) component. Weight loss is far more complicated than simple "calories in vs. calories out" dogma, and looking for the "biggest calorie burner" (which the eliptical really isn't, btw, especially with the improper form that most people use on it) is typically innefective over the long term.

You are currently only developing muscle imbalances that will persist without corrective exercise, with heavy compound movements. You might also look into purchasing a foam roller for soft tissue work, which will have an immediate impact on your muscle compliance and flexibility (static stretching doesn't do this as well), as well as integrating dynamic warm-ups into your pre-game and pre-training routines to improve hip mobility and dynamic muscle coordination and responsiveness. Good luck!
 
Thanks for sharing your knowledge. I appreciate it. I've only belonged to a gym now for 6-7 weeks, so everything is pretty new to me. I do strength training, but I failed to mention that. Three times a week I use the shoulder press, chest press, and tricpes machine. At home twice a week I also use 5 lbs free weights to do lunges and squats, a few arm and shoulder exercises as well as sit ups and other movements on my stability ball. I also do "girl" push ups (not very well though!).

Is it your belief that I need to do some leg extension machine work? That my quads being stronger than my hams is causing the pain? I'm puzzled because I've always had immense quads, 23 years of soccer will do that but I've never had the pain......Also, interesting what you've stated about the hips. Should I do that leg machine that works the adductors? And totally lay off the elliptical? I haven't used it since Friday. I was going to bike and swim this week and see if soccer is less painful for me. Prior to soccer I do a warm up that consists of ACL strength and motion movements which includes hip warm ups (side to side jogging, etc). But I can honestly say that I don't pay attention to my hips any more than that and I guess I should.

I appreciate your input.
 
Also, please elaborate on what you mean about the elliptical not burning the most calories and incorrect use, etc. I know you can't go by the numbers on the machine and that they're generally off, but I thought for little to no impact, the elliptical was going to burn the most calories and provide the best all around workout. Not true?
 
missbk said:
Thanks for sharing your knowledge. I appreciate it. I've only belonged to a gym now for 6-7 weeks, so everything is pretty new to me. I do strength training, but I failed to mention that. Three times a week I use the shoulder press, chest press, and tricpes machine. At home twice a week I also use 5 lbs free weights to do lunges and squats, a few arm and shoulder exercises as well as sit ups and other movements on my stability ball. I also do "girl" push ups (not very well though!).
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You'd be MUCH better off following a pre-made routine by a fitness professional vs. desiging your own routine...right now, what you're doing has many shortcomings, including a lack of appropriate weight and resistence (5 lb. dumbbells are worthless to anyone between the ages of 4 and 85, unless you're performing a rehabilitation workout), training/exercise balance, appropriate exercise selection, volume, etc, etc. This thread contains an enormous amount of information, including solid programs that you can easily follow:
...or you can also purchase "The New Rules of Lifting," an excellent and easy to read book from Lou Schuler and Alwyn Cosgrove, two of the best in the business...

Is it your belief that I need to do some leg extension machine work?
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No!!!! Leg extensions can be damaging to the knee, offer no sport-specific carry-over, and are generally a very bad exercise choice. You should be focused on squats and deadlifts (which may take a little bit of time to properly perform), as well as a good deal of single-leg work that will have a great deal of functional usage as a soccer player.
That my quads being stronger than my hams is causing the pain? I'm puzzled because I've always had immense quads, 23 years of soccer will do that but I've never had the pain......
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Yes, but the fact that you've never experienced pain before doesn't mean anything: mechanical issues resulting from muscle imbalance can take years to develop and show themselves. It doesn't happen overnight, by any means.
Also, interesting what you've stated about the hips. Should I do that leg machine that works the adductors?
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No, it's another fairly worthless machine (and generally doesn't even exercise the muscles that it's supposed to, based on the positioning and biomechanics of the exercise...you'd be better off performing standing adduction with pullies or bands to develop motor adaptation for your games)...however, hip mobility refers to dynamic stretching of the internal/external rotators (although the external rotators can be difficult to stretch)
And totally lay off the elliptical? I haven't used it since Friday. I was going to bike and swim this week and see if soccer is less painful for me. Prior to soccer I do a warm up that consists of ACL strength and motion movements which includes hip warm ups (side to side jogging, etc). But I can honestly say that I don't pay attention to my hips any more than that and I guess I should.
Click to expand...
those are all good places to start :)
Also, please elaborate on what you mean about the elliptical not burning the most calories and incorrect use, etc. I know you can't go by the numbers on the machine and that they're generally off, but I thought for little to no impact, the elliptical was going to burn the most calories and provide the best all around workout. Not true?
Click to expand...
Swimming would be better for non-impact, running is always the "king" of cardio exercise...the eliptical isn't a "bad" machine, but most people either bounce up and down or lean all over the equipment, greatly reducing its effectiveness. And, again, it really doesn't have any carryover to your soccer playing.
 
Good stuff bipennate...

missbk, it also sounds like all your weightlifting and cardio is concentrating on your quads, but you are neglecting your hamstrings. Although your quads can become big and strong from years of soccer, they are used more as shock absorbers for running and sprinting while the hamstrings do the real work. Your glutes and piriformis can become tight from excessive running as well. A good piriformis stretch can be performed at the end of a workout by sitting in a chair, crossing one leg over the other, and rolling the hips under.

(the picture on the top left)
 
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