If you’re a desk jockey who spends most of his/her day sitting at a computer, you may be even worse off, especially if you’re planning to get in shape or be more active again. If you’re an athlete, or a weekend warrior who likes to run fast, jump high, and train hard, your hamstrings are at risk.
#Hamstring stretch pro
The numbers are similar in pro soccer, basketball, and among regular people in recreational sports ( 1, 2 ). A study on NFL players reported 1,716 hamstring injuries over a 10-year period, which breaks down to roughly five or six injuries per team, per season. The hamstrings-a collection of three muscles extending from your sit bones to the backs of your knees-are among the most frequently injured muscles in sports. Strengthen Your Hamstrings With These 7 Exercises and 3 Workouts The crowd is on its feet! He’s about to score, and…Īnd suddenly he collapses, as if picked off by a sniper at long range, clutching the back of his thigh. Your favorite player is sprinting down the field, dusting the competition.
It's not enough to just stretch, you need to strengthen.So it may not be enough to just stretch your hamstrings – you need to stretch your calves too.'
'But, if you have a tucked-under pelvis, this can cause problems with your knees and cause shortening in your calves and Achilles. In this position, the hamstrings are in constant tightness stretch – so instead of stretching them even more, you need to look at stretching the hip flexors, situated at the front of the pelvis. 'If the pelvis is being tilted forward, therefore giving the patient an exaggerated lumbar arch this can cause the hamstrings to become unstable and overworked. Some runners, she explains, have either anterior or posterior pelvic tilt (ie their bum is either sticking out or being pulled to tuck under). My advice is that you may need to switch up your strength and stretch training to help find out the root cause of these tight hamstrings.' 'So many of the runners I treat in clinic tell me they are constantly stretching their hamstrings, but it's not making any difference, and that they're still suffering from chronically tight hamstrings. Tight hamstrings are the bugbear of many runners. 'Tight hamstrings are often the cause of minor tears in the muscle fibres and can affect your running gait and posture.' Why do runners get such tight hamstrings?
#Hamstring stretch full
This, in turn, leads to complaints of knee pain.' Is it okay to run with tight hamstrings?Ī little tightness is okay, but 'very tight and short hamstrings can become weak as the muscle fibres do not have their full ROM,' says Tough. In the clinic we see a high number of leg length discrepancies, which can then lead to posture imbalance, running stride imbalance and impact running performance. 'Tightness could also cause a lack of range of movement (ROM) in the hips or knees. 'Tightness in the hamstrings can lead to lower back or hip pain,' says injury rehabilitation specialist and owner of Body First UK Physio and Wellbeing Clinic, Liz Tough. Runners need to develop some length – and strength – in their hamstrings to prevent injury. Do runners need length in their hamstrings? By stretching, you're essentially reassuring your nervous system that it can tolerate higher levels of muscle extension. When the muscles are put under constant stress (yes, that includes pounding pavements), it's these nerves that sound the alarm through discomfort and pain. But all you really need to know is that when you stretch, you develop the relationship between your muscles and your nervous system. The science around what actually happens in your body when you stretch can get a little complicated. So why should runners stretch their hamstrings? Yet hamstring stretches are some of the most simple stretches you can do – and reap many benefits, including reduced tension, improved flexibility, injury prevention and increased range of movement. But most runners also report spending little time stretching their hamstrings. Most runners report having tight hamstrings.
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