Do you constantly feel like your hamstrings are tight, no matter how much you stretch them? You’re not alone! Many people experience tightness in their hamstrings, but stretching alone may not be the solution. While stretching might play a role, there are other things you can do to loosen up those tight hamstrings and keep your legs feeling strong and flexible.
Let’s explore what else you should be doing to help those hamstrings relax and work better!
Strengthen Your Hamstrings
One reason your hamstrings might feel tight is that they’re **weak**. Weak muscles can become tight because they’re overworked trying to support other parts of your body. Strengthening your hamstrings can help them handle daily movements better, which can reduce that tight feeling. Especially when you strengthen them through a full range of motion.
Try exercises like:
Romanian Deadlift aka Straight Leg Deadlift
Ball Hamstring Curls
Focus on Active Mobility
Tight hamstrings need more than just passive stretching. Your brain and your nervous system are in control of your muscle length. You have to get your tissues exposed to end ranges and not only spend passive time there but learn how to create a muscle contraction when there.
You can try:
Hamstring Lockout: Listen to Kelly Starrett explain the active hamstring lockout exercise
Hip Flexor/Hamstring Dynamic Rock
Squat to Hamstring Stretch
Use Soft Tissue Release
It can be helpful to use tools such as a tennis ball or a lacrosse ball to improve mobility. In this version below, you will see an example of someone placing a tennis ball underneath the thigh while sitting. Find a tight or tender spot. Hold that spot and straighten out the knee to tolerance for 10-15 reps. Do this at 2-3 different tender spots within the hamstrings.
Stay Active and Stand More
Sometimes, tightness comes from sitting too much or not moving around enough. Your muscles can get stiff and tense when you’re sedentary for long periods. Regular movement and activity can keep your muscles warm and prevent tightness.
Try:
- Walking: Take breaks during your stationary work day to make sure you are getting enough steps in. This might mean multiple short walks during your day, one longer walk, or using a walking pad at your desk.
- Standing: Set alarms on your phone to remind you to stand up during your work day. If possible, set up a standing desk option so you can spend a part of each hour standing.
Final Thoughts
If you have tight hamstrings, passive stretching should not be your focus. Strengthening your hamstrings through a full range of motion, focusing on active mobility, using soft tissue release, and standing/walking more can all play a big role in reducing hamstring tightness. By addressing the root causes of the tightness, you’ll feel more flexible and comfortable in no time!
Remember, if you’re dealing with severe or ongoing hamstring tightness, it’s always a good idea to check with your local Doctor of Physical Therapy who specializes in working with active adults and athletes. Your hamstring tightness can sometimes be the cause of something besides muscle tightness, such as nerve tension, which requires a different treatment method than shown above. If you're in the Asheville or surrounding areas, set up your phone consult with me so we can get you feeling, moving, and performing your best!
I hope this was helpful!
Sincerely,
Dr. Sieara Hinshaw
828-808-3704
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