Tight Hamstrings

Mar 6, 20 6:33

Post #1 of 16 (2805 views)

Who's got em? I bet it's quite a few of us here. If tight hamstrings are an issue for you, what have you done to help - stretching, strength work, Trigger Point like tools, activation exercises prior to exercise, yoga???

For me, it tends to be more on my left side than the right side. I have a slight leg length discrepancy, and the majority of injures I've had are on my left side (Achilles, ITB, peroneal tendon, calf). I find that if I bike prior to running my hamstrings feel a bit better - probably due to blood flow and muscle activation prior to running. If I just get up on a normal morning and get into a run it takes 10-15 minutes for the hamstrings to loosen up to the point where I feel my gait isn't effected.

This could also be an age thing - turning 42 this year. I know that sitting doesn't do us any favors. I'm a teacher, so am on my feet quite a bit during the day - definitely not as much sitting as a 'desk job' would entail. I have been doing 2x a week body weight exercises, but not specifically targeting the hamstrings.

I'm curious to what others have done to help out with getting their hamstrings happier.

Blog: http://262toboylstonstreet.blogspot.com/
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Re: Tight Hamstrings [natethomas] [ In reply to ]

Mar 6, 20 6:37

Post #2 of 16 (2800 views)

I haven't figured out how to loosen the hammies well either. But I've found if I foam rollered or something along those lines before a run it helps loosen things up much quicker. Some of my best training runs were a result of working on some tight spots in my legs with the roller before the run.

Re: Tight Hamstrings [natethomas] [ In reply to ]

Mar 6, 20 7:52

Post #3 of 16 (2750 views)

Tight hammies were always a big problem for me. I'm mid 40s. The biggest help for me has been stretching them out. I sit down, lean over and grab both feet with straight legs together and hold for five mins. This long and deep stretching has made all the difference in the world. Do this once a day, every day, and you will get relief. If you are unable to grab your feet while keeping your legs straight, work up to it and grab your shins or whatever point is near your limit (but not past your limit).

Re: Tight Hamstrings [natethomas] [ In reply to ]

Mar 6, 20 9:16

Post #4 of 16 (2666 views)

nate, i have the SAME EXACT PROBLEM. slight leg length difference and my left hamstring going up to my glute always gives me problems.

the best solution ive come up with is simply stretching daily, especially after a run. the hyperice hypervolt works awesome to use on the spot as well, but if i quit stretching within a few days it becomes problematic.

80/20 Endurance Ambassador

Re: Tight Hamstrings [natethomas] [ In reply to ]

Mar 6, 20 9:22

Post #5 of 16 (2660 views)

This works very well for me, same idea as foam rolling it, but far more effective on a big muscle:

https://www.youtube.com/watch?v=BHIRV4DSLVU

I use a band wrapped tight around my leg when I do it, but it is also effective without. It is brutal, but the benefits are immediate. Key point is to straight all the way to flexing your quads, keeping the weight on the bar.

Re: Tight Hamstrings [natethomas] [ In reply to ]

Mar 6, 20 9:30

Post #6 of 16 (2649 views)

Great tips so far. I guess I may need to get in the habit of daily stretching and a bit more mobility work. That one with the weight bar looks good - I may get some looks at the gym if I try it. I wonder if any bar firmly attached would work just as well. I've got a 6' metal pry bar I used many years ago to break up an old walkway at a former house - maybe I could repurpose it, as it's just in a corner of the garage.

Blog: http://262toboylstonstreet.blogspot.com/
https://twitter.com/NateThomasTri
Coaching: https://bybtricoaching.com/ - accepting athletes for 2023

Re: Tight Hamstrings [damon.lebeouf] [ In reply to ]

Mar 6, 20 9:32

Post #7 of 16 (2644 views)

Is your longer leg the symptomatic leg? I’m currently struggling with extreme hamstring issues on my left, straight through to the glute as well. I also have a leg length discrepancy and the longer leg is the left by 5mm.

Re: Tight Hamstrings [Esquireking] [ In reply to ]

Mar 6, 20 9:36

Post #8 of 16 (2636 views)

my left leg is my longer one for sure, is my dominant leg, and is the problematic one. i know its longer because i wear flipflops all the time and my jeans at the bottoms are always tattered a bit on my right leg meaning it drags more than my left.

80/20 Endurance Ambassador

Re: Tight Hamstrings [Esquireking] [ In reply to ]

Mar 6, 20 9:37

Post #9 of 16 (2634 views)

Yes - the left is a tiny bit longer and seems to be the side an injury will pop up on. I've done glute and hip flexor exercises in the past to help out. Of course when things seem fine I usually stop the exercises and then a new injury sometimes pops up.

The thing I should really do is make time each day to do 10-15 minutes of stretching and exercises to mitigate any future issues - hard to prioritize and fit in when things seem pretty ok, though.

Blog: http://262toboylstonstreet.blogspot.com/
https://twitter.com/NateThomasTri
Coaching: https://bybtricoaching.com/ - accepting athletes for 2023

Re: Tight Hamstrings [natethomas] [ In reply to ]

Mar 6, 20 9:39

Post #10 of 16 (2632 views)

I’ve been fighting injury after injury constantly on that longer left leg. The last year + has been constant hamstring problems.

Re: Tight Hamstrings [natethomas] [ In reply to ]

Mar 6, 20 9:55

Post #11 of 16 (2609 views)

The thing that has worked wonders for me is the Theraworx foam muscle cramp reliver. I bought it for my wife's foot cramps and tried it on my legs, it's been a game changer for me. I suffered from cramps in my calf's and hamstrings along with the super tight hips, after using Theraworx I can now do bricks going from the bike/run to swim with no cramping issues. Previously I could never hit the pool after a hard bike or run without cramping, now life is good and I don't have to swim first and delay my other workouts. I always apply it before my workouts and it has improved my ability to pump out more intense workouts on back to back days without having cramp issues, for the $20 cost of the product I could not be happier.

Re: Tight Hamstrings [natethomas] [ In reply to ]

Mar 6, 20 9:58

Post #12 of 16 (2609 views)

Salt baths seem to help as well

https://www.strava.com/...tes/zachary_mckinney

Re: Tight Hamstrings [natethomas] [ In reply to ]

Mar 6, 20 12:08

Post #13 of 16 (2535 views)

Beware - stretching tight hamstrings may make them much worse, depending on the context.

I’m no expert, but recently for the first time started experiencing severe tight hamstrings, especially after running. Stretching wasn’t helping and it was an odd experience as I’d never felt anything from my hamstrings full stop.

After some research I diagnosed myself as having over lengthened hamstrings, ie due to rapid quad growth the quads were tight and pulling on the hamstrings. There is a lot of advice on how to handle this, which effectively boils down to stretching and rolling quads and hip flexors to release the ‘pull’ on the hamstring.

Within 10 days of incorporating the new stretching routine daily I was back to normal.

Maybe this is common knowledge, but as a relative newbie and a complete layman on physiology it wasn’t anything I was aware of and before finding out was vigorously stretching my hamstrings thinking that was the issue.

Re: Tight Hamstrings [natethomas] [ In reply to ]

Mar 6, 20 14:48

Post #14 of 16 (2460 views)

Try doing some RDL's, single leg RDL with light to moderate weights and straight leg march in the weight room, and try not to roll or stretch too much. Light stretching sessions and/or yoga on the hammy do ok, but adding separate weighted eccentric activation and dynamic stretching exercises can be quite effective.

Matt Leu, M.S. Kinesiology
San Pedro Fit Works, Los Angeles, CA
Endurance Athlete and Coach
Consistency/time=results

Re: Tight Hamstrings [natethomas] [ In reply to ]

Mar 6, 20 15:02

Post #15 of 16 (2445 views)

Everyone has a leg length discrepancy. And, our bodies adapt to the demands placed in them. So “tight” hamstrings is something you developed as a part of your life. Why is it a problem? What do you need more hamstring flexibility for? Doing anything for the sake of lengthening the contractile unit is a relatively useless endeavor.

Re: Tight Hamstrings [natethomas] [ In reply to ]

Mar 7, 20 10:22

Post #16 of 16 (2282 views)

Stretch your quads, back, glutes, and calves, etc.

I don't know about you, but for me, tight quads put a lot of strain on my hamstrings.

The surrounding muscle groups were at least partially culpable for my tight hamstrings.

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