There are 3 main muscles of the hamstring group.
Biceps Femoris
Semimembranosus
Semitendinosus
What movement do they do?
Bend the knee and extend the hip eg pull your knee behind your hip
What problems can occur if they are too tight?
When your hamstrings are too tight it can significant effects on your ability to function properly.
Firstly, your ability to bend is compromised with tight hamstrings. To bend correctly, you need to be a ble to flex your hips (click here for a correct demonstration) but your hamstrings are designed to EXTEND your hip. This is major contributor to people hurting their back when bending to pick something up off the floor- even if it isn’t heavy.
Secondly, having tight hamstring will lead to your calves working extra hard to compensate for the lack of hamstring movement. This is where achilles issues and plantar fasciitis may become present.
Where on the body can tight hamstrings cause pain?
Tight hamstrings are a massive issue as they can cause pain in the knee, leg, hip, ankle, foot and back. The positive is when your hamstrings are functioning well everything feels open and loose.
How do I know if my hamstrings are too tight?
Everyone knows the sit and reach test and thinks touching your toes is the benchmark.
For some people it is a significant achievement, but the end goal is to get your nose to your knees.
A lot of people simply struggle to sit with straight legs- if this is you, please start working on your hamstrings before you get injured.
Another important test is the straight leg test.
This is where you lie on your back and lift one leg as high as you can with your knee completely straight.
Healthy flexibility is your heel in line with your hip.
Ideal flexibility is your foot past the hip and
it’s time to get to work on your flexibility if your foot is not in line with your hip.
How do I make my hamstrings flexible?
The most effective and quickest way is with assisted PNF stretching. Within 30 minutes you are guaranteed to have your foot close to past your hips (if not past). Your can instantly feel the relief and you leave floating with new feeling legs.
If you would like to be able to bend easier and relieve those tight hamstring, you can book in here.
Otherwise, heads to the movement library and try this movement to help improve your hamstrings.
With a little bit of work, you can make lasting difference on your body.
