A tight hamstring can be a huge obstacle in your exercise routine. If you’re trying to get back to your workout as quickly as possible, it’s not a good idea to stretch it right away. You need to rest your hamstring, and then you can slowly begin to develop flexibility through a daily stretching routine.
Hamstring strain: exercises to avoid
A hamstring strain can severely reduce your ability to exercise or even walk. Tense or very sore muscles reduce your coordination and range of motion and put additional pressure on the ligaments and tendons. To heal the hamstrings, the first step should be at least a day or two of rest until most of the pain dissipates. Late-onset muscle pain is a common symptom of overtraining and a strong indicator that you need to take a break.
Once the pain and stiffness begin to decrease, your muscles will have healed enough to begin restoring flexibility. If the pain persists for a few more days, see a medical professional for a more serious injury.
Rest a day or two before you begin stretching your hamstrings.
Hamstring Stretches
If your job requires sitting for long periods, your hamstrings are compressed most of the time. This decreases your flexibility and increases the chances of stress. Reconstructing flexibility with hamstring stretches can help heal stretched muscles and prevent future injury.
Incorporating a daily stretching routine is the best remedy for stiff hamstrings, once the initial pain has decreased. Begin your stretching and exercise routine very slowly after a hamstring pull, with light resistance training and low-intensity cardio like walking.
There are several hamstring injury exercises that can increase flexibility in injured muscles. Do these stretches every day, and you’ll see more flexibility in your hamstrings over the course of a few weeks to a few months.
Supine hamstring stretch
Start by lying on your back. Bend your left knee and place your foot on the ground, then slowly raise your right leg straight up in the air, with the sole of your foot toward the ceiling.
Support the raised leg vertically against the corner of a wall or door frame for added stability, and then press your heel up until your leg is flat against the wall. You should feel your hamstrings stretch when your foot pulls up. Hold this position for 15 to 30 seconds and complete two to four repetitions with each leg.
Modified fence stretch
Start by sitting on the floor with your legs stretched out in front of you and your toes pointing towards the ceiling. Then bend the left knee and place the sole of the left foot on the inside of the right thigh.
As you exhale, slowly slide your hands down your right leg, keeping your head and spine aligned and straight. You will feel a deep stretch in the right hamstring and calf. Gently hold this position without bouncing for 15-30 seconds and complete two to four repetitions with each leg.
Other remedies for strained hamstrings
Other lifestyle options can help alleviate hamstring and hamstring pain. Massage therapy has a similar benefit in that it promotes blood flow to the muscles so that they can rebuild after exercise.
Also, limiting your workout to make sure you’re not over-training can prevent a pull and keep you well for your next workout.
