The hamstrings are a group of muscles on the back of your thigh. They are all anchored on the ischium, the part of the hip bone that you sit on, and they connect to the lower leg just below the knee. Two of the muscles connect to the medial side of the knee, and the other connects to the outside of the knee. When the hamstring muscles tighten, they extend the hip and bend the knee. The hamstrings affect posture as well as hip function and walking. Stretching keeps them flexible and strong.
Considerations
Tight hamstring muscles put pressure on the quadriceps in the front of the thigh as well as on the knees. They can cause knee, hip, thigh and even back pain, according to the UC San Diego Health System website, because of the functional relationship between the low back, hips and knees. Hamstring tightness can develop from overuse, exercising too much without allowing your muscles time to recover. Repetitive movements, repeating one exercise over and over, for instance, can cause the hamstrings to become overly tight. Even sitting for hours on end in a chair can shorten the hamstrings, making it hard for them to stretch when you stand up and walk.
Preventing Injury and Chronic Pain
Keeping the hamstrings flexible and strong helps to prevent injury in your daily activities as well as in sports. It helps to prevent knee strain and pain, as well as hip pain and low back pain. Hamstrings are very susceptible to injury, especially in sports such as soccer, basketball, tennis and football that require agility and a lot of power from the legs. If the hamstrings are tight, the quadriceps are likely also tight, and this makes bending and straightening the knee more difficult, as the two sets of muscles oppose each other.
Stretches
The most effective hamstring stretch, according to Medill Reports, is also very simple. Lie down on the floor with your hips close to a doorway or corner. Use the wall or door frame to support your leg as you stretch it straight up at a 90-degree angle from you body. Rest your heel on the wall, and hold the stretch for 30 seconds. Repeat the stretch three times a day, five days a week. This stretch produced more flexibility than three other common hamstring stretches in an eight-week study.
Balanced Muscles
Besides stretching your hamstrings, stretch the quadriceps, gluteal muscles and the iliotibial band so that your muscles are all relaxed and balanced. This will give you more agility and protect your knees. It will also help keep your knees and hips gently flexed, which balances the curves in your back, giving you better posture and protecting your back.
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