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3 Strategies (that aren’t stretches) to Mobilize your Hamstrings
Why might my hamstrings feel tight?
“I have tight hamstrings” is a common complaint among our clients, regardless of sport or activity. A muscle might feel tight for a couple of reasons:
- The “tight muscle” sensation may actually come from nerve mobility issues rather than the muscle. To visualize the anatomy of a nerve, imagine a string branching off from the spinal cord and traveling, in this case, down the back of the glute, hamstring, calf, and into the foot. That string needs to be able to glide through the surrounding tissues smoothly. If it doesn’t, pulling it taut can cause the area to feel tight or painful.
- The muscle needs more strength to meet the demand placed on it. Tight muscles are usually weak muscles. In the case of the hamstring, often people have good strength through a small range of motion, but once the hamstring is moved into a lengthened position, its capacity doesn’t match the demand of the activity. To address this, we want to strengthen the hamstring through its full range of motion, especially in lengthened positions.
3 strategies for improving hamstring mobility
Many people stretch their hamstrings endlessly with seemingly no improvement in their symptoms. Try these strategies–that aren’t stretches–to mobilize the nearby nerve and gain length plus strength.
1. Mobilize the sciatic nerve. Stand with your toes up on a towel roll and hold a light (~10#) weight in your hands. Perform a forward fold that is more rolling than hinging. To do so, imagine unstacking your vertebrae one at a time, starting with your head. Let the weight hang straight down toward the floor. Take a deep breath at the bottom, then reverse the process to return to standing. Do not hold the position at the bottom for an extending period; keep it moving. Do 5-10 reps.
2. Strengthen the hamstrings through a large range of motion with RDLs. Perform a hip hinge, keeping the knees unlocked but not bending. Back stays straight. Stop when you feel moderate tension in your hamstrings. Go slow (3 counts down, 3 counts up) and use weights that make 3-4 sets of 6-8 reps 7/10 challenging.
3. Strengthen the hamstrings through a large range of motion with half kneeling sliders. Use a paper plate to slide on carpeting or a towel to slide on hard flooring. Start in a half kneeling position between two chairs, front foot on the plate or towel. Keeping a very slight bend in the front leg, slide the front foot out to a point where you feel a moderate (not too strong) hamstring stretch. Use the chairs as needed to help you slide your leg back to the starting position. Do 3-4 sets of 4-5 reps to start.
Conclusion
- The sensation of tight hamstrings may actually be caused by limitations in nerve mobility or hamstring strength.
- Doing exercises that strengthen the hamstrings in a lengthened position may be more helpful than stretching.
- Nerve mobilization exercises are easy and also help to alleviate posterior chain tightness.
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Our Mission:
Here at Peak Endurance Performance & Physical Therapy we help active adults in the Madison Area get back to the activities they love without pain or limitations. We see people of all ages, ability levels, and individuals trying to get back to a multitude of movements including: getting back into running, women postpartum, CrossFit athletes, climbers, gymnasts, wrestlers, overhead athletes, and your recreational weekend warrior. If you’re looking to get back to the activities that give you meaning, relieve stress, and make you feel like you again, feel free to reach out below and we’ll see if we’re the right fit for you.
Disclaimer
The information provided in this content is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. If you are experiencing pain or any symptoms, please consult your healthcare provider promptly. Never disregard professional medical advice or delay in seeking it because of something you have read or seen in our content.
