The Definition Of Stretching The Hamstrings

Stretching the hamstrings is a process of elongating the four muscles that compose the hamstrings so that optimal range of motion and plasticity is restored. Optimal range of motion refers to your ability to maneuver your leg properly during different leg movements. Plasticity refers to the hamstrings ability to change under stress. Stretching of your hamstrings should address both of these components for maximal improvements in hamstring health and function.

Muscles

Four muscles are commonly grouped together to be referred to as your hamstrings. You have the long head and short head of your biceps femoris. The long head starts at your femur and attaches near the outside portion of your knee near the top of your lower leg. The short head starts on your femur and also runs into your knee. You also have your semiteninosus, which runs from your hip to the medial portion of your knee. The last hamstring muscle is your semimembranosus, which also starts at the hip and runs into the medial portion of your knee. Your semimebranosus is the most medial, or inner, hamstring muscle.

Primary Function

The two primary functions of your hamstrings are knee flexion and extension. Knee flexion involves moving your heel toward your butt, while hip extension involves rotating your upper thigh counterclockwise. Both of these movements require you to shorten the hamstrings muscles. Muscles that are too tight, or lack the ideal range of motion, will limit how much pull you can get from these muscles. For example, running requires your front leg to stretch forward to strike the ground and pull. If you hamstrings are tight, your stride won't be as long or as strong, which will reduce your overall speed.

Secondary Function

The secondary function of your hamstrings muscles is external rotation and internal rotation of your knee. Both your biceps femoris muscles assist with external rotation while the semitendinosus and semimembranosus assist with internal rotation. When these muscles become imbalanced, your foot can rotate inward or outward. This puts your body in a position to be injured because your lower leg and ankle will not be situated correctly at their respective joints. This also limits the force you can create with your hamstrings because some force must be actively used to correct your movements.

Static Stretching

To address any range of motion imbalances, static stretching of the hamstrings is required. A typical static stretch of the hamstring involves extending your knee and hip to mechanically elongate hamstrings. Normally, this means bending over at your waist while keeping your legs straight. This will ensure flexion and extension issues are dealt with. To deal with internal rotation and external rotation, you can rotate or move your feet in relation to your body to cause the stretch to shift from your biceps femoris muscles to the semiteninosus and semimebranosus muscles and vice versa. When you feel the stretch in the back of your thigh, you should hold the position for 30 seconds to 60 seconds to force the muscle to adapt. No movement should occur when you reach the stretched position.

Active Stretching

Active stretching of the hamstrings addresses the plastic component of your muscles. Your muscle tissue can only stretch and shorten at certain speeds without injury occurring. This is a problem when running fast because you need to constantly elongate and shorten your hamstrings. An active stretch tries to mimic this type of action by bringing a muscle to the stretched position for two to three seconds and then is immediately relaxed. This is done in a controlled manner and performed 10 times for each leg. This improves your range of motion while the muscles are working and improves your ability to contract and relax your hamstrings muscles at faster speeds.