Having been a runner for many years, and a multi-sport enthusiast for a couple of years I have found that my hamstrings have gotten unreasonably tight. To the point where sitting at work, or in a car is uncomfortable and sometimes painful to my lower back. I understand that this is a common problem among runners and triathletes (and other repetetive sports participants). My question is whether there is any way to fix this? I know my strides would be longer and my aero position would be much better aside from having much more torso power. Any specific stretches that anyone has found to be effective?
Bikram Yoga was recommended to me, and I have found it to be very helpfull. It is a basic yoga class taught in a heated room (105 - 110). The heat helps your muscles stay warm for deep, safe stretching.
Hamstring stretch and save the lower back at the same time: sit at the end of a stable chair, feet a little more than shoulder-width apart, place hands flat on the floor, now stand to the degree that you feel em stretch, hold for 20 secs, recover, repeat ad-noseum. I’ll never be able to stand straight up but I have gotten looser.
You should definitely look into yoga of one kind or another. Many people say you should go to a class to get the right instruction when you’re a beginner, but I’ve never done that. I have a power yoga video that I do from time to time (not as much as I should). I feel so great after. You will never stretch on your own as much as you do with a yoga session. Go take a class at your club or get a video to do at home. It’s the best thing for tight hamstrings.
As a lifestyle thing, Yoga is great. I really enjoyed my years studying Iyengar and definitely got a lot out of it.
However, it’s a whole big system, and if what you really want is to gain some flexibility in specific areas, then pick up a copy of ‘Stretching Scientifically’ by Thomas Kurtz at Stadion.com. It’s the best little book on stretching I’ve ever come across with more science than you’ll probably need.
It is quite complete in describing principles of flexibility.
There were things there I had not found in Yoga and it put flexibility in a new light for me.
I’m a strong believer in daily full body stretch routines. Amazes me how many athletes ignore this. A good book as starting point is “Stretching” by Bob Anderson.
I had a similar problem, and found a yoga stretch that worked. Hard to describe but here goes…
Lie on your back in a doorway. Legs in one room, torso in the other. Slide over close to one jamb, and lift the leg closest to it straight up. That side of your butt should be planted firmly against the face of the frame, and you will lay the upwardly extended leg straight against the face of the frame as well. The other leg is still extending striaght into the other room. I hold each for three minutes. It’s a good idea the first few times to leave the “resting leg” bent while you extend the other upward against the frame, then try lowering the resting leg until it is flat on the floor. You’ll see what I mean.
Not only did this cure my hamstring problems, but what I believed were incurable shin splints almost completely disappeared as well. Good luck!
There are many bad stretches, but only a few good ones.
For hamstrings, the best is the two-man stretch that you see on baseball and football fields, pre-game. Next best thing is to lie on your back and put the stretching leg up on a door frame, while extending the lower leg flat on the floor. Don’t stretch hard, but let the stretch happen, and concentrate on relaxing all the muscles in the hip and thigh. After 30-40 seconds, dig the heel in and tighten the hamstring isometrically for about six seconds, then resume stretching for 20. Repeat this several times.
The secret to a good stretch is relaxing the stretching muscle, as well as the surrounding area. You simply cannot accomplish this with a “conventional” hamstring stretch, either sitting or standing.
There is a guy named Bob Pritchard who provides what he calls “microfibre reduction”. He’s treated many Olympic caliber swimmers over the years, and can dramatically improve range of motion in just a week or so. The improved ROM can be maintained with a regular daily stretcing programme.
I’m sure is you go to dogpile.com and search, you’ll find more about him.