Hamstrings… Stretching vs 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!
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 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 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.
