Hamstrings: The Benefits of Stretching & Strengthening

Whats better for Hamstrings... Stretching or Strengthening?

Ever wondered which is better or which one you should do following a hamstring injury?

In this blog, I’ll talk about something I’ve seen recently in the clinic with patients trying to return to sport after the break earlier this year.

When sports returned a few months ago, we had more presentations of hamstring pain, niggles and strains. Which makes sense, considering most hamstring injuries occur in the first few weeks of returning to sport!

The hamstrings are used in our daily lives and even more so in sporting settings.

Hamstring strength, size, length and endurance relates to a person’s ability to jump, land, change direction, sprint and stop from sprinting.

The hamstring group consists of the Biceps Femoris (on the outside) and the Semimembranosus and Semitendinosus (on the inside).

As you can see these are big, long muscles. The hamstring muscles are also responsible for providing stability to the knee and protecting the knee and hip from a number of injuries such as knee ligament strains or tears.

Should I keep stretching my tight hamstrings?

One patient said to me “I keep stretching my hamstrings but they still feel tight”.

The feeling of hamstring tightness doesn’t always mean that the hamstrings need to be stretched. Sometimes the tightness is a response to over-stretching and it is actually the body’s protective mechanism from further stretch/stress on the muscle.

Some have so much hamstring weakness, the hammy tightens quickly to prevent injury and pull you up before injury.

Other people naturally have tight hamstrings. The hamstring is also made up with a high percentage of tendon. Tendons are like springs, they store and release energy really effectively for speed and explosiveness.

Have you ever stretched a slinky? Did it ever work the same again?

NO!

We need to stop continuing to stretch out the hamstrings and transition to a strengthening based approach.

The hamstrings need to be strong throughout their range of motion and supported by good mobility and strength through the hips, lower back and calf.

Let’s strengthen your hamstrings!!

Strengthening your hamstrings with home or gym based exercises will help you run faster, improve explosiveness, improve power and endurance all while helping out posture as well as preventing hamstring and lower limb injuries.

Here are some great exercises to start your hamstring strengthening journey!

Hamstring bridge

Perform with your on your back with your heels away from your glutes. Push your hips toward the roof to straighten your hips.

Hamstring slider

You’ll need a surface with less friction for this one.

Lay on your back with your heels away from your glutes.
Bend your knees and bridge your hips.
Then slowly extend your legs, sliding your heels away from you bringing your butt and legs to the floor.

Nordic Curl

One of the hardest hamstring exercises and not for the beginner.

This one is performed on your knees with your feet anchored (we’re lucky to have a Vald nordbord).
Lower yourself toward the floor while keeping your hips and back as straight as you can.

What’s important is that we need to determine what hamstring exercise is best for you based on your activity and goals.

We need to work out the intensity to perform that hamstring exercise to avoid overload or injury and when to progress it, not just do the same thing, in order to become stronger over time.

That’s what Physiotherapists are great at doing.

If you’re feeling like your hammy’s are tight or not performing at their best, come in and visit us in the Clinic!

Happy Hamstring Strengthening!!

Kyle Wells

Kyle Wells is a Physiotherapist at Fighting Fit Physio.

He has a special interest in arthritis, neck pain and tendinopathy. Just to name a few.

Kyle loves cross fit and has an exceptional eye for technique and performing exercise correctly.

He use exercise to improve patient results and get them moving better for the long term.

Kyle Wells

Kyle Wells is a Physiotherapist at Fighting Fit Physio.

He has a special interest in arthritis, neck pain and tendinopathy. Just to name a few.

Kyle loves cross fit and has an exceptional eye for technique and performing exercise correctly.

He use exercise to improve patient results and get them moving better for the long term.

Brenda Samosa

05:52 07 Nov 24

I had a really bad shoulder and had been seeing a different physio for 3 months (from a different place) I got told Tyson was good. After just a few sessions the movement was coming back. I’m 66 and was worried I would have to stop surfing. But with a lot of help from Tyson I’m back in the waves ( thank you so so much)

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08:16 30 Oct 24

Steve Harris

22:33 15 Oct 24

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05:33 19 Sep 24

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Ryan Brockett

04:20 18 Sep 24

Shout out to Max from fighting fit physio. He helped me out massively straight after shoulder surgery and back into work and sports in no time. Couldn’t recommend anyone better!

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08:31 31 Jul 24

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Professional & very thorough, you know that patient outcomes are of the highest priority.
I highly recommend this business.

Riley Wilson

08:27 14 Jul 24

Be AWARE they’ll immediately try to commit you to multiple follow up sessions after your initial consultation. This happened to me and then I later found out that as it just so happens, they have a cancellation policy that says you have to pay 100% of the consultation fee for cancelling. They failed to tell me this when they were pushy in committing me to 6 sessions after my consult, so that was a really nice little surprise.

I was already uncomfortable with how pushy they were in having me commit to so many sessions, so when I heard about the policy I just cancelled all together. So, I can’t speak further to the quality of their service throughout therapy phase. FYI this was also a few months ago now, it’s possible (though unlikely) they may have changed the policy. Just ask the question.

Megan Shelley

06:51 03 May 24

Fighting Fit Physiotherapy is hands down the best physio I've encountered. Having tried multiple physios for various injuries, I always find myself coming back to them. Their expertise consistently exceeds expectations, helping me get back to my sport faster than I thought possible. Their personalized approach and attention to detail make all the difference. I could not recommend a better or more exceptional physio team!

Gina Matthews

08:41 24 Mar 23

Can't recommend this place high enough. I was in so much pain with my knee an had been for months through advise an exercises I'm now looking forward to returning to gym an back riding my horses in endurance thank you so much

Courtney Halse

01:36 29 Nov 22

Kyle was knowledgeable, personable and professional. He saw me through my second pregnancy and continued to work with me until 6 months post partum on issues with my back. Would recommend anyone to go and see him.

Also shout out to Georgia on the front desk. She makes you feel welcome and brings a sense of warmth to the place!

Alli Davenport

08:07 04 Nov 22

After hip replacement surgery in February I wanted toget back into weight training legs, I started with Mitch 18 weeks ago and after a lot of hard work and sweat I am able to safely train again, I cannot thank Mitch enough for his support,encouragement and knowledge. The staff are friendly and helpful and I always looked forward to my session's

Robert Parkinson

10:50 15 Aug 22

This is the second time I have been treated by the team at FFP.
As a health professional myself I have been impressed with the level of care I have received from all members of the team.
The personalised treatment and rehabilitation programs have produced excellent results and I have completed both programs pain free and feeling stronger than before my injuries.
During the program there was constant communication and follow up and they were very accommodating with my work schedule.
All in all it was a very holistic experience and I would highly recommend the service.

Kiri Canavan

07:30 08 Jun 22

Tyson was amazing! We came up with an 8 week plan at my first consultation with weekly check ins and updates to exercises. 8 weeks later, I am pain free and able to train harder than ever. Highly recommend and the staff are all fantastic and super accomodating!

Whats better for Hamstrings... Stretching or Strengthening?

Ever wondered which is better or which one you should do following a hamstring injury?

The hamstrings are used in our daily lives and even more so in sporting settings.

Should I keep stretching my tight hamstrings?

One patient said to me “I keep stretching my hamstrings but they still feel tight”.

Have you ever stretched a slinky? Did it ever work the same again?

NO!

Let’s strengthen your hamstrings!!

What’s important is that we need to determine what hamstring exercise is best for you based on your activity and goals.

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