As a physical therapist, I hear complaints all the time related to tight hamstrings. In fact, the hamstrings get a bad rap for always being the problem muscle, but if we take a closer look, you’ll find that your hamstring tightness may just be a symptom of another issue. Here, I’ll break down how to relieve tight hamstrings with my top 7 tips.
1. Master “the stack”
Your mom was onto something when she told you to stand up straight when you were a kid! Standing with your ribs stacked over your pelvis (aka “the stack”) puts your body in the most optimal position. Many people stand and walk with an arch in their back. This tips your pelvis forward and puts your hamstrings in a stretched position.
Over time, your hamstrings work so hard to pull your pelvis back to neutral that it makes them feel tight. In this case, your hamstrings are actually long…not short…so stretching them can actually do you a disservice.
To get into a good stacked position, exhale all your air— every last drop. This will align your ribs over your pelvis and engage your oblique muscles. Then, continue breathing from this position. You may feel hunched, but you’ll actually be standing up straight!
2. Be a belly breather
Being a belly breather goes hand in hand with keeping good posture. When you stand up straight with your ribs stacked over your pelvis, your diaphragm is set up to work super efficiently. This lets you breathe better while creating stability and activation through the core. All of this equates to happy hammies that aren’t too long, too short, or too overworked.
3. Keep your core strong
When you stay mindful of your posture and breathe through your belly, you’re activating your core. In addition to following tips 1 and 2, it’s also important to specifically target the core. Tight hamstrings could be compensating for a weak core, so make core work part of your weekly training routine. I recommend anything from a plank position to things like dead bugs, bird dogs, and bicycles. These exercises give you way more bang for your buck compared to crunches.
4. Keep your glutes strong
Remember in tip 3 when I said that your hamstrings could be compensating for a weak core? The same is true with your glutes. The more you train the glutes and core, the better off your hamstrings will be. So share the love with other muscle groups. Download my Runner’s Prehab Guide for some of my favorite moves for strong glutes.
5. Remember the hammies in your strength routine
Fun fact: Tight muscles do NOT always equal strong muscles. It could actually be a sign that you need to strengthen them. Wondering how to relieve tight hamstrings? Deadlifts are one of my favorite strength moves!
6. Practice dynamic stretching before a workout
Dynamic stretching is just a fancy word for stretching through movement. Before your workout, ditch those long hold stretches (especially for the hammies), and incorporate more movement into your warmup. Here’s a great dynamic stretching routine for your hammies. Check out this blog post for a full breakdown of the how and why behind dynamic stretching.
7. Foam roll after a workout
One of the best ways to release knots and trigger points is through foam rolling. It’s an awesome recovery for your muscles after a run or leg-heavy workout and provides a deep release while preventing muscle tension and pain. Do your muscles a favor and show them some love after you make them work!
Now you’ve got all my tips for how to relieve tight hamstrings! Let me know how it goes for you and if you need a personalized plan to combat muscle tightness, Contact us to get on the path to feeling your best.
