Individuals who engage in sports that entail running or sprinting have a higher likelihood of experiencing tightness or injury in their hamstrings. A range of exercises can mitigate tightness and decrease the chances of getting injured.
The muscles located at the back of the thigh, running from the hip to the knee, are known as the hamstrings. This group of muscles assists in our ability to walk, run, and jump.
In order to prevent strains and muscle tears, people should ensure that their hamstrings remain flexible since these muscles are engaged in everyday movements. Stretching is a beneficial practice for maintaining the looseness of hamstrings.
Furthermore, on occasion, tightness in the hamstring may be experienced by an individual as a result of sciatic nerve problems. It is advised that one consults with their doctor in order to identify the root cause of the tightness.
This article examines the benefits of seven hamstring stretches and delves into the optimal timing and frequency for their execution.
What are the Hamstrings? And what do they do?
The muscles located at the back of the thigh, known as the hamstrings, consist of three separate muscles: the Biceps Femoris (comprising a short and long head), Semimembranosis, and Semitendinosis.
The muscle groups are responsible for crossing both the knee joint and the hip joint. As a result, these muscles have a significant impact on extending the hip and flexing the knee. Additionally, they play a vital role in ensuring stability in the knee joint while in motion.
What factors increase the chance of hamstring injury?
There can be several different factors that lead to hamstring injuries.
Age and pre-existing injuries, such as previous ankle injuries, are non-modifiable factors that significantly affect the likelihood of experiencing a hamstring injury. Specifically, individuals with past ankle injuries are at a much higher risk of sustaining a hamstring injury on the same leg.
Factors that can be altered, such as aspects of your training or physical condition, have the potential to lower your chances of experiencing a hamstring injury.
Some of the factors that are included are:
lack of flexibility
Lack of sufficient strength and/or endurance in the muscles.
The absence of agility training leads to dyssynergic muscle contractions.
Not enough warm-up and stretching ahead of the activity.
running with bad form
Resume physical activity prior to complete recovery from a prior injury.
In order to prevent all these factors, it is common to incorporate different stretching routines or additional exercises into your regular training. For improving flexibility and warming up, refer to the warm-up drills provided. For agility training, engage in ladder workouts and hurdle drills. Lastly, if you are interested in strengthening routines, continue reading.
What causes most hamstring injury?
In general, hamstring injuries usually happen when there is a quick transition between positions that demand strong muscle contraction and put strain on the hamstring. When sprinting, athletes have to rapidly switch between eccentric and concentric contraction during the stretch-shortening cycle.
Multiple studies have demonstrated that muscle strain is caused by excessive strain during eccentric contraction, and the intensity of an injury is influenced by the speed and duration of muscle elongation.
Most hamstring injuries typically happen when an athlete is running at or near their top speed.
Internal tearing can occur when external forces are applied to the contracted hamstring muscle during deceleration after sprinting. Hence, it is crucial to decelerate gradually to avoid burdening the tendons, joints, ligaments, and muscles in the posterior thigh, which may result in injury.
One of the main causes of hamstring muscle injuries is the uneven distribution of power and strength between opposing muscle pairs.
6 best hamstring stretches
Engaging in hamstring stretches aids in maintaining muscle flexibility and mobility. It is important to note that such stretches should be painless and limited to a level of mild to moderate tension. Over time, flexibility will progressively increase, and individuals should exercise caution to prevent overstretching, which could lead to injury.
To loosen tightness in the hamstrings, one can utilize the following stretches.
1. Lying hamstring stretch
- Lie flat on either the ground or a mat with the legs fully stretched out.
- To stretch the right leg, hold the back of the right knee with both hands, pull the leg up toward the chest, and slowly straighten the knee until it feels as though it is stretching.
- Hold the stretch for 10–30 seconds.
2. Lying hamstring stretch using a strap
- Lie flat on either the ground or a mat with the legs fully stretched out.
- To stretch the right leg, bend the right leg and place the strap across the ball of the right foot.
- Hold the strap in both hands.
- Keep the left leg extended on the ground with the foot flexed. This should push the thigh and calf toward the floor.
- Slowly extend the right leg with the foot flexed. The right leg should be straight with a slight bend in the knee, and the bottom of the foot should face the ceiling.
- Gently pull the strap until there is a slight tension in the hamstrings.
- Hold the stretch for 10–30 seconds.
- Repeat two to four times.
3. Lying hamstring stretch using a wall
- Find an open doorway.
- Lie flat on either the ground or a mat, with the back flat and the left leg fully extended on the floor. The left leg should pass through the doorway.
- Lean the right leg against the wall next to the doorway.
- Adjust the distance between the body and the wall to achieve mild tension in the right leg.
- Hold the stretch for 10–30 seconds.
- Repeat three times.
4. Sitting hamstring stretch
- To stretch the right leg, sit on the ground with the left leg bent at the knee with the foot facing inward. This is called the butterfly position.
- Extend the right leg, keeping it slightly bent at the knee.
- Bend forward at the waist, making sure to keep the back straight.
- Hold the stretch for 10–30 seconds.
- Repeat two to three times.
5. Sitting hamstring stretch using a chair
- Sit with the back straight near the edge of the chair.
- Keep the feet flat on the floor.
- To stretch the right leg, straighten it with the heel on the floor and the toes pointing toward the ceiling.
- Bend forward at the hip and place the hands on the left leg for support.
- Make sure the spine is in a neutral position.
- Hold the stretch for 10–30 seconds.
- Repeat two to four times.
6. Standing hamstring stretch
- Stand upright with the spine in a neutral position.
- Place the right leg in front of the body with the foot flexed, the heel pushed into the ground, and the toe pointing toward the ceiling.
- Slightly bend the left knee.
- Gently lean forward and place the hands on the straight right leg.
- Keep a neutral spine.
- Hold the stretch for 10–30 seconds.
- Repeat two to four times.
