Tight hamstrings are no walk in the park! But what is a hamstring? Three muscles that run up the back of your thigh make the hamstring. These muscles are used a lot in athletic activity. However, sports that involve running can cause tightness. These start-and-stop movements can also injure the hamstring. Tennis and soccer are commonly known to cause tight hamstrings.
It is important to keep these muscles loose. When they are tight, the risk of tearing is high. However, there is a difference between tightness and injury. If you feel any pain in the hamstring, see your doctor. Treatment will depend on whether it is injured or just tight.
You can perform stretches to keep your hamstring loose. This is good practice before any exercise. Stretching first reduces the risk of tightness and injury. It is also a good idea to warm up your muscles before stretching. Taking a small walk will warm your muscles. Then you can stretch.
Do not stretch if you are in pain. You should never have to force a stretch. Maintain regular breathing during the stretching too. Hamstring stretches need to be done regularly. If you are very active do this three times a week.
Stretches for Tight Hamstrings
Stretching is the simplest way to relieve tightness. This can be done anywhere. No equipment is needed. When done regularly, tight hamstrings are relieved.
Lying Hamstring Stretches:
Lying Hamstring Stretch #1:
- Lie on the ground, back flat. Feet on the ground with knees bent
- Bring right knee to your chest slowly
- Extend leg slowly, keeping your knee bent. Use a yoga strap to deepen the stretch if needed.
- Hold for 10 seconds
- Repeat for each leg three times
Lying Hamstring Stretch #2
- Lie on the ground, back flat and legs extended.
- Make sure you are near a wall
- Raise your right leg, keeping the knee bent. Place heel on the wall.
- Slowly straighten until you feel the stretch
- Hold for 10 seconds
- Repeat for each leg two times
Seated Hamstring Stretches:
Seated Hamstring Stretch #1:
- Sit in a butterfly position
- Extend right leg, knee slightly bent
- Bend forward at your waist over the right leg
- Do not force the stretch. You can hold your lower leg for support
- Hold for 10 seconds and repeat for each leg twice
Seated Hamstring Stretch #2
- Place two chairs facing one another
- Sit on one chair. Extend right leg to the other chair
- Lean forward until you feel the stretch
- Hold for 10 seconds and repeat three times for each leg.
Standing Hamstring Stretch
- Stand with the spine in a neutral position
- Place your right leg in front of you. Slightly bend left knee
- Lean forward placing your hands on the bent right knee
- Be sure to keep your back straight. Do not hunch.
- Hold for 10 seconds and repeat with the other leg.
Physical Therapy for Tight Hamstrings
If your hamstrings are chronically tight, physical therapy is an option. Sometimes a referral to a physical therapist is required though. Check with your insurance provider before going. To find a therapist near you, search the American Physical Therapist database.
During the appointment, they will ask about your medical history. You also need to discuss your activity levels. Testing can also be done to evaluate your hamstrings. They will then guide you through stretches and exercises.
The treatments will be based on your specific needs. You will have to follow-up appointments based on the tightness and injury. You also need to incorporate the stretching on your own at home.
How to Prevent Hamstring Tightness
There are several options to treat tight hamstrings. You can also prevent them. Additionally, your doctor can provide specific conditioning exercises to help too. To prevent tight hamstrings try the following:
- Warm-up before any physical activity. Easy calisthenics or 10 minutes of jogging work perfectly.
- Keep your overall body in shape
- Eat a healthy, balanced diet
- Stay hydrated every day, not just when you exercise
- Perform regular hamstring stretches. Do this before and after activity.
- Dedicate five minutes to stretching before and after sports.
If you are experiencing tight hamstrings, and no relief, call us 888-409-8006. Our top surgeons and physical therapist specialist will get you back on track!
