Tight hamstrings - what can you do yourself?

Last updated 17/03/2020 by The pain clinics - Interdisciplinary Health

Tight hamstrings - what can you do yourself?

Tight hamstrings (the muscles of the back of the thigh) can cause a variety of musculoskeletal ailments. The cause of tight hamstrings may be due to several factors, but the regular villain is a disproportionate force relationship between the quadriceps (the knee stretchers) and the hamstrings (the squats).

As with weaknesses elsewhere in the body, for example by a similar comparison between the abdomen and back stabilizers, this will result in one of the parties becoming stronger than the other. With regard to the abdomen / back ratio, it is often the pondus that loses against the back muscles, which in turn results in tight back stretchers (quadratus lumborum, erector spinae, paraspinalis lumbalis, etc.), and sometimes associated lower back pain.

There are several things you can do to loosen up in the hamstrings, but ultimately you have to recreate the muscle ration between the two muscles to get a long lasting solution. No direct quick fix here, unfortunately.

1. Get a foam roller - NOW!

A foam roller, also known as foam roller, is a great tool that allows you to work with the back (and outside) of your thighs. It is clinically proven that self-acting with such a foam roller leads to improved arterial function (increased blood supply) and improved movement of the legs.

Sports Massage Roller - Photo Prosource

You can click on the link below to read about the foam roll we recommend:

- Read: Buy foam roll?

2. Practice quadriceps

As we mentioned earlier, it is very important to train the antagonist (counterpart) to the hamstrings, and that is the quadriceps muscle. Quadriceps is a knee-stretcher, so an excellent exercise is knee-stretching apparatus, squats, outcomes or training with theraband.

3. Stretch out hamstrings

Form a regular stretching regimen. It's really hard to do, but if you hang notes on the fridge and put a post-it note on the mirror - then it can actually make all the difference whether you fail or succeed with your own treatment of hamstrings. You understand how to stretch the back of the thigh (we hope), so we will not have any illustrations of this - if no one wants it then, in that case we are very easily inclined to suggestions. Okay, stop running us down with comments that you want an illustration. Here is a picture:

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