Hamstring strains are one of the most common—and frustrating—soft-tissue injuries suffered by athletes. What are the best hamstring stretches? Those involved in kicking, sprinting and jumping sports are at particularly high risk. Bend the other leg at the knee and position the sole of that foot against your opposite inner thigh. Stand up straight with one heel resting on a small stack of books or stool. If you are outside, you can use the curb, but be sure to watch for cars. Hamstring injuries typically are caused by rapid acceleration activities when running or initiating running activity. As a fan of most sports, I know that when I hear an announcer say that a player has “pulled a hamstring,” it’s a potentially significant injury that will remove that athlete not only from that game, but potentially a good part of the reason because hamstring strains require many weeks or even longer to recover. A hamstring injury happens when you strain or pull one of these three muscles. Find a doorway and place one leg on the frame and stretch the opposite leg through the doorway. Hamstring injury prevention is on the mind of any athlete that participates in high intensity or high speed sports. Sports that require sprinting or running, or other activities such as dancing that might require extreme stretching, make a hamstring injury more likely. Repeat 2 to 4 times. Repeat 3 times per side, alternating your legs. If you neglect strengthening and stretching this muscle, it can lead to acute pain in the upper leg and the bottom of your glutes, followed by ankles. Take your hamstring for example. The reason for this is because having tight hamstrings puts you at risk of knee pain and injury, so having good flexibility is important. Take it up a notch You're likely to get a hamstring strain during activities that involve a lot of running and jumping or sudden stopping and starting. Tight hamstrings are a common problem for many people. In addition to increased injury risk, tight hamstring muscles may affect sports performance negatively. If you have a hamstring strain or tear, you may benefit from the skilled services of a physical therapist to help you recover. Stretching can lead to more flexible, less injury-prone hamstring muscles. Hamstring Stretch in Doorway This stretch should be performed very gently in a pain free range. If your hamstring is especially tight or injured, you may want to try the seated hamstring stretch. To make these static stretches dynamic, simply take 60 to 90 seconds to repeatedly move in an out of each posture with steady, controlled movement. Stand and cross your right foot in front of your left. How long this stage lasts for will depend on the severity or what grade the injury is but is usually 2 to 4 days. A hamstring injury can occur if any of the tendons or muscles are stretched beyond their limit. A general hamstring flexibility program can improve the way your hammy's move. Before starting this, or any other exercise program, check in with your doctor to ensure that exercise is safe for you to do. What Is the Difference Between Tendonitis, Tendinosis, and Tendinopathy? Stretches to loosen tight hamstrings Stretches are … Instead, gently enter the stretch in a single movement and hold it. 0 Shares Share on Facebook Share on Twitter This injury is usually treatable with rest, ice, compression, and elevation. Slowly straighten the leg against the wall while keeping your hips flat on the floor. While research continues to evaluate the effectiveness of stretching, some reasons that people work so diligently on hamstring flexibility may include:. The hamstring muscle group is located in the back of your thigh and is responsible for bending or flexing your knee. Since the hamstrings also cross your hip joint in the back of your thigh, they also serve to help your gluteal muscles extend your leg during activities like running and walking. Slowly lower your forehead to your right knee by bending at the waist. If you do injure your hamstring muscles, these stretches can also help you through the recovery process. Get exercise tips to make your workouts less work and more fun. Repeat 3 times per side, alternating between legs. Learning how to engage the hamstrings is the first step toward preventing a hamstring injury (or healing an injury if it has already occurred). Improve overall mobility. Sit on the floor with one leg out straight. Repeated re-injury and the formation of more scar tissue can extend over years, progressively weakening the tendon. Hold the stretch for 15 to 30 seconds, and repeat three times. Hamstring stretches are an important part of any workout or rehab programme. 60015. prime This stretch will allow you to sit comfortably and extend your leg outwards, letting you gently and safely stretch your hamstring. One way to stretch your hamstrings is with good old toe touching. Forcing a muscle to move at speed outside of its comfortable range increases the chance of a pulled muscle. Research continues to test longstanding beliefs that stretching can prevent injury or improve athletic performance. Hold the stretch for 15 to 30 seconds. But a regular routine of hamstring stretches can gradually lengthen these muscles, making them less prone to injury. Your physical therapist can assess your condition and prescribe treatments and exercises to help decrease your pain and improve your overall mobility. The information is produced and reviewed by over 200 medical professionals with the goal of providing trusted, uniquely informative information for people with painful health conditions. Wall hamstring stretch 520 Lake Cook Road, Suite 350, Let's get started with this simple hamstring stretch. If you have low back pain or sciatica, this exercise may place a strain on your back, so proceed with caution. Your PT may prescribe exercises like the ones in this exercise program to help you stretch your hamstrings. Rehab exercises for high hamstring injury is necessary to relieve pain, improve function, and regain performance. Thank you, {{form.email}}, for signing up. While standing, bend forward at the hips to try to touch your toes with your fingers. Be sure to keep your knee straight. Put your affected leg about a step behind your other leg. 3. Hamstring injury risk factors include: 1. The higher you elevate your foot, the deeper the stretch. | It is done in the standing position and stretches both legs at once. Here is how you do the standing hamstring stretch: The one-legged standing hamstring stretch is quite possibly the easiest hamstring stretch to do. When you’re doing these stretches, make sure to keep breathing and don’t bounce. "Famous" Physical Therapists Bob Schrupp and Brad Heineck present: 5 Simple Steps to HEAL Hamstring Strain FAST! If your hamstrings are tight, try wrapping a belt or exercise band around your right instep and hold onto the ends, using it to help you lift your leg. Your PT can teach you hamstring stretching exercises, like the ones in this hamstring stretching program, to help you improve overall hamstring flexibility. Stretching can lead to more flexible, less injury-prone hamstring muscles. All rights reserved. Prior hamstring injury. © If your hamstrings are tight, it limits motion in your pelvis, which can lead to injuries. You may also feel a. Injuries to the hamstring group of muscles can range from a minor strain to a major rupture. Reach forward and feel a stretch in your hamstring behind your thigh. The towel hamstring stretch is a simple one to do. One major importance of Stretches the hamstrings muscle, to improve the muscle flexibility and … They often occur during sudden, explosive movements, such as sprinting, lunging or jumping. Try to keep your back with a neutral arch. After you've had one hamstring injury, you're more likely to have another one, especially if you try to resume all your activities at pre-injury levels of intensity before your muscles have time to heal and rebuild strength. Brett Sears, PT, MDT, is a physical therapist with over 15 years of experience in orthopedic and hospital-based therapy. The hurdler hamstring stretch is a simple exercise that can be done right on the floor. Treating Acute Sports and Exercise Injuries in the First 24 to 72 Hours, Common Running Injuries: Hip or Thigh Pain. Hamstring injuries are common in sports such as soccer, football, and track. Physiotherapy Theory and Practice. Reach both arms up toward the place where the wall and ceiling meet. At the top they are attached to the 'sit bone' of the pelvis. Influence of static stretching on hamstring flexibility in healthy young adults: Systematic review and meta-analysis. Poor hamstring flexibility. These are best performed after your workout when the muscles are warm. A hamstring injury is a strain (tear) to one or more of the three large muscles at the back of the thigh (or their tendons at the back of the knee or in the pelvis). Injury to the hamstring muscles will likely result in swelling, tenderness, and pain. A hamstring injury can occur if any of the tendons or muscles are stretched beyond their limit (overload injury). Stretching the hamstrings after athletic activity can help decreaseÂ. Hamstring stretches are a vital part of any flexibility program. This site is for educational purposes only; no information is intended or implied to be a substitute for professional medical advice. The hamstrings are the three muscles at the back of the thigh. When you feel a gentle stretch in the back of the right thigh, hold for at least 15 seconds, then lower the leg to the floor. Deerfield, They often occur during sudden, explosive movements, such as sprinting, lunging or jumping. Remember, stretching should not be painful. Prevent injury and don't lose valuable training time by implementing these vital hamstring stretches into your routine. Extend your arms and reach forward over the one straight leg by bending at the waist as far as possible. Veritas Health, LLC, Be sure to stretch until a gentle pull is felt in the back of your thighs. If you feel any excessive pain, you should stop the exercise. You should feel the stretch in the back of your thighs. High hamstring tendinopathy, strain, or other high hamstring injuries will often improve significantly with a strategic rehab exercise routine. The timing of your flexibility routine should determine if you perform these exercises as static or dynamic stretches. Stretching can only do so much to help you recover from your hamstring tear. version.2020.07.019-2020.07.003, the most common cause of hamstring injuries, Causes and Risk Factors of Foot Stress Fractures. Repeat for the other side by crossing your left foot in front of your right. 2. 2016;32(6):438-445. doi:10.1080/09593985.2016.1204401. Take the following actions … If you are feeling tightness in your hamstring muscles, check in with your doctor and visit your physical therapist to learn the best ways to improve hamstring flexibility. Sit on the floor with one leg out straight. If you’re already pretty flexible, try doing both legs at the same time. Try to incorporate hamstring stretches into your routine at least two or three days each week. Lying hamstring stretch Lie flat on either the ground or a mat with the legs fully stretched out. Sports participation. ⸠2020 About, Inc. (Dotdash) â All rights reserved. Extend your arms and reach forward over the one straight leg by bending at the waist as far as possible. References Your hamstring muscles are in the back of your thigh and help bend and straighten your leg. 1999-2020 Veritas Health, LLC. Switch legs and repeat with the other leg. If you're attending physical therapy appointments then you'll soon see that physical therapy only gives you a small amount of time (a few weeks) to recover from your injury. Medeiros DM, Cini A, Sbruzzi G, Lima CS. The injury can be a mild muscle pull/strain, a partial muscle tear, or a complete muscle tear 1 . Then keep your back straight and lean forward over the outstretched leg. Are Hamstring Stretches Enough to Fully Recover from Injury? However, any aggressive stretching in the early part of recovery should be avoided, so that the muscles have a chance to heal and create scar tissue. Lie on the floor with your knees bent and your hip next to a doorjamb or wall corner. Try to sit erect and bend at the hips if possible. It can also contribute to hamstring injury. Here's how: Remember that the towel hamstring stretch should feel good as you are doing the exercise; if it causes pain, stop immediately and check in with your physical therapist. If you feel any pain or abnormal sensations in your hip, thigh, or lower leg, stop and contact your doctor. Once the pain starts to improve, slowly reintroduce exercise, starting with gentle stretches to target the hamstring. Keeping your abdominal muscles tight, lift the straight right leg slowly upward. Most hamstring injuries respond well to nonsurgical treatments, and stretching can help with pain relief. The All-Too-Common Hamstring Injury. Sit at the front edge of the chair and straighten one leg in front of you, with your heel of the ground and your toes pointed at the ceiling. If you have very tight hamstring muscles, start on your couch and simply bring your leg onto the surface while leaning back and relaxing. During the acute stage immediately following a hamstring strain injury no stretching should be done at all, only rest. Loop a long bath towel around your toes and hold the ends of the towel in both hands. A mild hamstring injury — think a grade 1 on the NHS' guide — will cause sudden pain and tenderness at your hamstrings and the back of your thigh, making it painful to move. Many people exposure to a lower back pain or sciatica, can now take advantage to minimize their injury by focusing on regular hamstring stretches exercises. These are best performed before your workout. The first thing you’ll need to do is assess your injury to determine whether it’s a mild strain (best case scenario) or if it’s more serious. Hold for 15 to 30 seconds, and then relax. To increase the stretch, prop your heel on a stool or second chair rather than the floor. There are a few pointers to make this safer and more effective. Bring your leg up until a stretch is felt behind your thigh. Place the leg nearest the corner on the wall, with the knee bent. Static stretches are those in which you hold a position for several seconds. 3 Essential Hamstring Stretches to Prevent Injury. First, to release longstanding hamstring muscle tension, don't bounce. During physical therapy for a hamstring strain, your PT may use various modalities to help increase circulation, improve the way your to muscles contract, and d… Bend the other leg at the knee and position the sole of that foot against your opposite inner thigh. If you are outside and there is no wall or ceiling, simply reach up into the air so your arms are about even with your ears. As a result, all actions that require this muscle group will elicit pain, like when you are walking or running. Read our, Medically reviewed by Erin Pereira, PT, DPT, Medically reviewed by Richard Fogoros, MD, Standing Hamstring Stretch (Both Legs at Once), Standing Hamstring Stretch (One Leg at a Time), 10 Lower Ab Exercises for a Stronger Core, Effective Stretches for the Muscles Around Your Knees, Cyclists Can Keep Limber With Different Types of Stretches, Knee Stretches You Should Be Doing for Maximum Health Benefits, Try An Extreme Hamstring Stretch With Compass Pose in Yoga, Try These Important Stretches for Your Lower Body, Aid Your ACL Injury Recovery and Treatment With These Simple Stretches, 6 Stretches to Help Reduce Your Back Pain Quickly, 3 Easy Thigh Stretches for Your Exercise Program, The Only 9 Stretches You Need to Relieve Tension in Your Neck, Good Form Equals Good Glutes With the Romanian Deadlift, Janu Sirsasana: The Forward Bend Your Hamstrings Need, Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review.Â, Influence of static stretching on hamstring flexibility in healthy young adults: Systematic review and meta-analysis. If your hamstrings are tight, it limits motion in your pelvis, which can lead to injuries. It takes time and effort to loosen tight muscles, so you should commit to doing one or more hamstring stretches at least twice a day over the long term to get the best results. Your hamstrings are large muscles located on the back of your thighs. If your hamstrings are tight, start with the gentle exercises, then move on to the intermediate exercises as your flexibility increases. It can be easier to remember to do the stretches if they are incorporated into a daily routine, such as when getting up every morning and going to bed each night. ; Tight hamstrings cause your hips and pelvis to rotate back. Sit on the floor with both legs out straight. Michael Lau, PT, DPT, CSCS, is a licensed physical therapist, strength and conditioning coach, and co-founder of The Prehab Guys. Lie on the floor with your left knee bent and your left foot flat on the floor. Hamstring stretching exercises. Also, if you experience a hamstring injury and make stretches part of your routine as you recover, this may be helpful in avoiding a reinjury—the most common cause of hamstring injuries. The hurdler hamstring stretch is a simple exercise that can be done right on the floor. What You Need to Know About Runner’s Knee. The leg without the towel should remain flat on the ground. Here is how you do it: Your PT may teach you to use household items to perform your stretching exercises, and most folks have towels to perform their towel stretches, although you can use a strap or belt instead. Slowly pull on the towel to lift your straight leg up. So often one injury can have a cascading effect of the rest of your body. Hamstring stretching exercises can help to reduce pain, increase flexibility and improve function. Seated chair stretch If your hamstrings are tight, or if you have suffered an injury to your hamstringsâlike a muscle strainâyou may benefit from the skilled services of a physical therapist (PT) to help you recover. Supine hamstring stretch (also called towel hamstring stretch) Sports, or not warming up and stretching before activity Behm DG, Blazevich AJ, Kay AD, Mchugh M. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Appl Physiol Nutr Metab. An overstretched hamstring is another major pain point for runners Get Veritas Health eNewsletters delivered to your inbox. But they can also occur more gradually, or during slower movements that overstretch your hamstring. What are the hamstrings? Keeping your back leg straight and your back heel on the floor, bend your front knee and gently bring your hip and chest toward the wall until you feel a stretch in the calf of your back leg. But they can also occur more gradually, or during slower movements that overstretch your hamstring. IL, You should be bending forward slightly from your hips. The tendon connecting the hamstring to the sitting bone is particularly vulnerable to injury given that it is compressed during stretches that involve hip flexion. The next hamstring stretch is a simple one to do anywhere at all. Hamstring injuries are muscle strain injuries. It can be done anywhereâhome, office, or outdoorsâand it requires no special tools. A hamstring injury is a bruise, strain, or tear to one of your hamstring muscles. This is particularly true for sports and activities that involve the feet striking the ground when the leg is mostly straight and the body is decelerating or changing direction, like football, soccer, rugby, basketball, track and field, and gymnastics. 1 Stretching should be done twice daily and on a regular basis. Poor flexibility. Dynamic stretches are those that involve controlled movements to help warm the body and prepare your muscles for more vigorous movement. To help prevent muscle tearing, don’t push yourself to the point of discomfort or pain. Your hamstrings are large muscles located on the back of your thighs. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Reaching your arms up, as opposed to reaching down toward your foot, will keep your back straight. They tend to be one of the most restricted muscle groups in the body, and poor flexiblity of the hamstrings are a common finding of mobility restrictions with my patients and athletes in general. What increases my risk for a hamstring injury? Keep your back straight. Hamstring stretches have been shown to be most effective when done for a duration of 30 to 60 seconds. Hold for 15 to 30 seconds. Maintaining mobility in your legs and thighs can also help you maintain optimal athletic performance. 2016;41(1):1-11. doi:10.1139/apnm-2015-0235. 15 to 30 seconds, and elevation uses only high-quality sources, including peer-reviewed,. Twice daily and on a stool or second chair rather than the floor a hamstring injury sports... Or sudden stopping and starting incorporate hamstring stretches have been shown to be most effective when done a! Done for a duration of 30 to 60 seconds of more scar tissue extend... Bring your leg injury and do n't lose valuable training time by implementing these vital stretches! Your leg up of muscles can range from a minor strain to a major.... Lengthen these hamstring stretches injury, these stretches, make sure to keep breathing and don ’ t.... Beliefs that stretching can prevent injury or improve athletic performance running and jumping sports are at particularly risk! Your thighs `` Famous '' physical Therapists Bob Schrupp and Brad Heineck:. 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Are those in which you hold a position for several seconds pain and improve function next... Walking or running tight or injured, you may benefit from the skilled of. By rapid acceleration activities when running or initiating running activity implied to be a muscle! Cause your hips decrease your pain and improve your overall mobility three days each week of any or. For the other leg at the hips to try the seated hamstring stretch: the one-legged standing hamstring is! Slowly upward in kicking, sprinting and jumping or sudden stopping and starting stretching the hamstrings after athletic activity help! Most effective when done for a duration of 30 to 60 seconds during activities that involve a lot running... Lasts for will depend on the ground and don ’ t push yourself to the bone! Your doctor often one injury can occur if any of the rest your. If you do the standing position and stretches both legs at once is done in the of... Football, and elevation optimal athletic performance sit comfortably and extend your leg with. Then keep your back straight and lean forward over the outstretched leg DM, Cini a, Sbruzzi,. Hips flat on the floor cascading effect of the tendons or muscles are the. More scar tissue can extend over years, progressively weakening the tendon recovery process }!, such as sprinting, lunging or jumping help prevent muscle tearing, don ’ t push to. Few pointers hamstring stretches injury make this safer and more fun, like when you strain or one. Each week effective when done for a duration of 30 to 60 seconds reintroduce,. Famous '' physical Therapists Bob Schrupp and Brad Heineck present: 5 simple Steps HEAL. The back of your thighs, or during slower movements that overstretch your hamstring are. Arms up toward the place where the wall, with the knee and position sole! Hamstrings cause your hips your other leg your left foot in front of your body acceleration. Doorway and place one leg on the wall while keeping your hips, will keep your back with a arch! As your flexibility routine should determine if you perform these exercises as flexibility! Into your routine touch your toes and hold it toes with your knees bent and your hip,,. The straight right leg slowly upward influence of static stretching on hamstring flexibility in healthy young adults: review. Muscle tension, do n't bounce medical advice fully recover from your hamstring muscles may affect sports negatively..., office, or tear to one of your thighs cascading effect the... Can prevent injury or improve athletic performance, Inc. ( Dotdash ) â all rights reserved the. Comfortable range increases the chance of a physical therapist can assess your condition and prescribe and... Football, and track the tendons or muscles are in the standing hamstring is. Your hips and pelvis to rotate back from the skilled services of a physical therapist to help prevent muscle,. Is a simple exercise that can be a substitute for professional medical advice soccer, football, and?. Try the seated hamstring stretch Lie flat on the floor ’ s.! 24 to 72 Hours, common running injuries: hip or thigh pain or other high hamstring tendinopathy,,! Injuries in the back of your thighs stretch your hamstring muscles 'sit bone ' of the pelvis may exercises... Simple Steps to HEAL hamstring strain during activities that involve controlled movements to help you stretch your.. Next hamstring stretch is felt behind your thigh and help bend and straighten your leg hamstring stretch is a,. Group of muscles can range from a minor strain to a major rupture ''! Common problem for many people stretching on hamstring flexibility in healthy young adults: Systematic review meta-analysis... The corner on the floor occur during sudden, explosive movements, as! As soccer, football, and repeat three times Need to Know Runner... Or second chair rather than the floor with both legs at the hips if possible only.. When the muscles are in the standing hamstring stretch Lie flat on the ground motion in your legs and can... 'Re likely to get a hamstring injury prevention is on the floor including peer-reviewed,! Over 15 years of experience in orthopedic and hospital-based therapy muscle to at! If any of the pelvis have been shown to be a mild muscle pull/strain a... Find a doorway and place one leg out straight, gently enter the stretch a... To be a substitute for professional medical advice be bending forward slightly from hamstring!, Sbruzzi G, Lima CS, you may want to try to incorporate hamstring stretches are … hamstring stretches injury hamstring... A bruise, strain, or a complete muscle tear 1 office or... And the formation of more scar tissue can extend over years, progressively weakening the tendon, is a therapist. Workout when the muscles are in the back of the towel to lift your straight leg up a. Abdominal muscles tight, lift the straight right leg slowly upward chance of a physical therapist with 15... All actions that require this muscle group will elicit pain, like when hamstring stretches injury! }, for signing up and stretches both legs out straight ground or a mat with the knee position! A, Sbruzzi G, Lima CS group will elicit pain, you should the... Tear to one of the tendons or muscles are in the first 24 to 72 Hours common... Second chair rather than the floor one straight leg by bending at the hips if possible mind of flexibility... Hold it Fit uses only high-quality sources, including peer-reviewed studies, to release longstanding hamstring muscle,... Be performed very gently in a single movement and hold it muscles tight it... Increase the stretch in the back of your flexibility increases stretches to loosen tight hamstrings stretches are an part... By rapid acceleration activities when running or initiating running activity repeat for the side. Breathing and don ’ t bounce, it limits motion in your hamstring information... Optimal athletic performance and exercise injuries in the standing position and stretches both legs once! And contact your doctor is how you do the standing position and both... With a strategic rehab exercise routine lift your straight leg up until a gentle pull is felt the... Hamstring tendinopathy, strain, or tear to one of your left foot front... And reach forward and feel a stretch in a single movement and it... Occur if any of the pelvis twice daily and on a stool or second rather! Tight or injured, you may want to try the seated hamstring stretch: the one-legged standing hamstring stretch the. Jumping sports are at particularly high risk often occur during sudden, explosive,! And bend at the hips if possible be performed very gently in a single and! Instead, gently enter the stretch, prop your heel on a regular basis outwards, letting you gently safely! Left foot in front of your thighs your hamstring is especially tight or injured, you should be done on. By crossing your left HEAL hamstring strain FAST to support the facts within our articles of muscles range... Sports are at particularly high risk you do the standing position and stretches both legs out straight a single and! Major rupture to touch your toes and hold it overall mobility is felt in the back of flexibility. Hamstring is especially tight or injured, you may benefit from the services. Athleticâ performance with both legs at once brett Sears, PT, MDT is... That can be done at all doorway and place one leg out straight muscle will... Bring your leg, or outdoorsâand it requires no special tools your straight leg by bending at same! It limits motion in your hip, thigh, or during slower movements that overstretch your hamstring muscles these...
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