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Trouble Stretching the Hamstrings

Oct 13, 2011 | By Linda Tarr Kent
Trouble Stretching the Hamstrings
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Insufficient flexibility in your hamstring muscles is a common issue that raises your risk for problems including strains, pulls and tendinitis. Poor hamstring flexibility may also cause lower back pain. Hamstring injuries are slow to heal, so dealing with your inflexibility issues up front is your best bet. Consult a doctor if you suspect you have an injured hamstring.

Causes

If stretching one of your hamstrings suddenly becomes painful or difficult, do not attempt to self-treat. Visit a doctor to determine whether you have a hamstring injury. Swelling and tenderness, muscle weakness, numbness, redness in the hamstring area and inability to put weight on your leg are symptoms of an injury. In general, though, tight hamstrings can have a variety of causes aside from the obvious, such as lack of stretching or overdoing it during a workout. The reason may be genetic. Women also tend to have longer and more naturally supple hamstrings than men. Low back problems that put pressure on your sciatic nerve also may cause your hamstrings to tighten. Other possible reasons include wearing the wrong athletic shoes, muscle imbalances and being seated for extended time frames. Sitting too much shortens the hip flexors on the front of your pelvis, which in turn pulls on your hamstrings.

Before a Workout

Use dynamic-mobility exercises as part of your warm-up routine prior to a workout such as running if you are not injured but are having problems with hamstring flexibility, recommends Peak Performance Online. Perform 10 to 20 repetitions of each move on each leg. First, do forward-backward swings with your knee flexed. Stand on one leg, and flex the hip of your other leg, raising your knee to waist height until your thigh is parallel to the ground. Your knee will be flexed to 90 degrees. Then swing your leg down and back, straightening your knee so it’s extended behind your body. Gradually increase your speed and range of motion. Then perform forward-backward leg swings with your knee extended instead of bent. Bring your leg up in front of you for 10 to 20 repetitions. Keep your knee fully extended throughout the second exercise.

After a Workout

Use static stretching exercises to improve flexibility. These are best performed after a workout instead of before, according to the American Council on Exercise. Start with a strap stretch. Lie on your back, raise one leg and place the center of a yoga strap or flexibility band around the arch of your foot. Keep your other leg on the floor and slowly raise the leg you are stretching as high as you can do so comfortably while holding the strap. Alternately, stretch with your foot on a chair. Stand with your feet flat on the floor in front of a chair. Place one leg on the chair with your hips square to the chair’s front and both legs straight. Lean forward over the leg on the chair as you exhale. Do not round your back. If you are having difficulty with such stretches, try contracting the opposing muscle group, in this case your quadriceps muscles, recommends “Stretching for Dummies,” by LaReine Chabut and Madeleine Lewis. This can help relax your hamstrings and promote a deeper stretch.

Considerations

Make sure you are holding your hamstring stretches long enough for them to be effective. The best time frame is 30 seconds, according to Fitness magazine. Holding your stretch less than 20 seconds won’t improve your flexibility, whereas holding your stretch much longer raises injury risk. Stretch your hamstrings two to three days a week. If your tight hamstrings are caused by poor footwear, back problems or muscle imbalances, you need to address these problems as well. Develop a program to correct back issues or muscle imbalances under the guidance of a health care provider.

References

Article reviewed by DawnF Last updated on: Oct 13, 2011

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