What is the Treatment for Tight Hamstrings?

One of the most effective ways to prevent tight hamstring muscles is to stretch regularly.

A tool like the Prostretch Plus is an excellent tool to use to stretch out tight hamstrings. You should pay attention to the following factors as well:

  • Fitness Level – Your fitness level is determined by your strength, endurance and flexibility. The less flexible you are, the more likely you are to pull a tight hamstring muscle. Paying close attention to your fitness level will help you prevent a hamstring injury.
  • Strength Imbalances - Remember that a muscle strength and flexibility imbalance between the quadriceps and hamstring muscles can lead to tight hamstrings. It is important to ensure that the hamstring muscles of one leg are not weaker than the other leg. If you are not careful, the quadriceps muscles may overpower the hamstrings and cause an injury.
  • Warm Up and Cool Down – Make sure that you warm up adequately every time you exercise so that muscle fatigue does not combine with tight hamstrings and cause a hamstring injury. Stretching properly when you are finished working out is also critical in preventing tight hamstrings.
  • Fatigue – When you have pushed yourself beyond your limits, you lose coordination between muscle groups. You should take care that you do not become so fatigued that this lack of coordination results in a tight hamstring or pulled muscle.
  • Support Your Feet – Every time the heel of your foot hits the ground, a shock wave travels all the way up through your body to your head. A healthy body will absorb this shock, but if your feet are not properly supported, more of this shock moves through your body. Be sure that your shoes are providing adequate shock absorption and that your arches are properly supported. A product like Tuli’s Heel Cups is a great tool for providing that shock absorption and will aid in tight hamstring treatment and prevention.

If you have ever pulled your hamstrings, you should make tight hamstring treatment your main focus in helping you prevent another hamstring injury. Repeating that injury because you have tight hamstrings not only interferes with your everyday activities, but it puts you at risk for a repeat injury. To prevent future muscle pulls, be sure to resist the temptation to stretch too forcefully or too quickly.

To achieve a deeper stretch with less strain, you should:

  • Pick a particular stretch and rock slowly back and forth into the stretch several times instead of forcing it.
  • Concentrate on maintaining an even and steady breath.
  • After a few repetitions, hold the stretch for a while and see how far you are in the stretch.

Flexibility research has shown that there is very little benefit in holding a stretching position longer than 15 – 30 seconds at a time. This is why you will be more effective in your tight hamstring treatment plan by performing shorter holds with more repetitions instead of holding stretches for long periods of time.

If your muscles have tightened up while exercising, then that means the blood has been squeezed out of them. When this happens, your muscles are no longer working at 100 % capacity and your athletic performance will suffer. Regular sports massage, combined with hamstring stretching, is an excellent tool for tight hamstring treatment because it will not only reduce the likelihood of injury, but may also improve your sporting performance.

Sports massage can help loosen tight hamstring muscles and can be used in addition to a stretching program to help increase the flexibility of tight hamstring muscles. While tight hamstrings definitely need stretching, massage can help by stretching the muscles sideways (or transversely) which is not possible simply by stretching. In addition, massage will increase blood flow and relax muscles which will help hamstrings stretch more easily.

Using a massage therapy tool like the RangeRoller can be a helpful part of your tight hamstring treatment. A self-massage tool like the RangeRoller will assist in increasing your hamstring flexibility, mobility and functionality. It will also reduce the pull on your knees, hips and calves and will provide relief to your glutes and lower back. For tight hamstring treatment, it is best to use a massage tool horizontally along the length of the back side of your thigh starting at the base of your buttocks and work it to just below the back of your knee.

Click Here to learn about exercises you can perform to help treat or prevent Tight Hamstrings.