Coping with achy stiffness behind your thighs could be a actual ache within the butt. Fortuitously, the very best hamstring stretches could be a balm for tight and cranky legs, offering candy, candy aid.
And that’s one thing a number of of us can have a good time. That’s as a result of tight hamstrings are “quite common,” Natalie Frizzell, PT, DPT, an train and sports activities bodily therapist with FX Bodily Remedy, tells SELF. There are a bunch of the explanation why—and in addition a bunch of various stretches you are able to do to assist. Under, vital intel on the causes and repercussions of tight hammies, the best way to loosen them up, and 10 bodily therapist-approved hamstring stretches that may just do that.
What’s the root reason for tight hamstrings?
There are many causes why tight hamstrings occur. A very widespread one is on a regular basis we spend sitting on our butts, bodily therapist and run coach Kimberly Melvan, DPT, CSCS, tells SELF. “Once you’re in that sitting place, it shortens the muscle groups,” she explains. So should you’re doing that for lengthy durations of time, stiffness can begin to creep in. Being inactive typically may also contribute. “Simply not utilizing them could cause them to tighten up”, Dr. Melvan provides.
Weak glutes are one other perpetrator, since that causes the hamstrings to tackle extra work to increase the hips, Dr. Melvan explains. When the hammies get overworked, they will tighten up.
Different contributing elements embody having weak hamstrings, a historical past of hamstring strains, flexibility points in different muscle groups, or motor management points within the hips or knee joints, Dhara Shah, PT, DPT, bodily therapist in outpatient rehab at Emory College Hospital and spokesperson for the American Bodily Remedy Affiliation, tells SELF.
Genetics could also be at play too; a few of us simply have tight hamstrings because of our DNA, Dr. Frizzell says.
Lastly, it won’t should do with the muscle groups themselves, both. Typically when you could have tight hamstrings, the muscle itself isn’t shortened, however reasonably there’s tightness within the myofascia, which is connective tissue that surrounds and interweaves a number of muscle groups, Dr. Shah explains. When a muscle is injured or put underneath further stress, myofascial set off factors—mainly, irritable spots within the muscle—can type and trigger ache. Your hammies may also really feel tight when there’s restricted blood circulation to them. “If muscle groups don’t get sufficient oxygen from applicable blood circulation, it will probably trigger ache or discomfort,” Dr. Shah explains.
Tight hamstrings don’t really feel nice, however can they put you prone to harm?
Right here’s the factor: “Tight hamstrings don’t at all times equate to harm or ache,” Dr. Melvan says. Some individuals might have tight hamstrings and be simply superb. However different instances, they will trigger issues in surrounding muscle groups and joints. “If you do not have sufficient movement in a single space, you will see points in one other space,” Dr. Melvan explains. “The again, hips, knees—all of these can have points if the hamstrings are tight.” That’s as a result of tight hammies can shift your motion patterns, change your posture, and restrict your vary of movement, she says. And these alterations can result in different muscle groups taking up extra stress than they’re designed to, finally upping the possibilities of ache and harm.
