I know this video is several years old, but I was doing a TH-cam search on something to help my left hamstring issue. It had been chronic for 2 years! I am an advid long distance trail runner and road and tried everything. Then, I came across this video and did it 3 days in a row before I went on my next long run and WOW! It truly works! The kinetic chain from our feet on up is absolutely amazing to me!! My left hamstring would bother me on the hill repeats days and fast pick ups, but not anymore!! Thank you so much for having this video! Now I feel even more ready for my Sedona Race Feb 5! Happy feet, happy hams! Marie :)
I am a middle-aged, overweight, runner and I just came across this video. Tried the technique when I got home tonight, and the results were amazing to me. Knots and tension in my hamstrings that I'd stopped noticing were looser. This one is going in my toolkit. Thank you, Jill.
I have been trying to get rid of hamstring tightness for months. Massage, Chiro, probably too much (and incorrect) stretching. I have had plantar fasciitis in the past and used a Strassbourg sock a lot to help. I know Jill doesn't explain exactly why it works......but it worked for me!! I ran 30km yesterday and 10km today. Obviously my hamstrings were tight again, and my feet sore. I could actually feel part of my left hamstrings 'quiver' and release while using the ball. My left leg feels better now than it has in over six months. For me this will become a daily routine. Gotta love TH-cam. Sometimes you just stumble across the answer. Thanks heaps Jill.
Worked 80 hours this week and helped a friend move this morning. The hamstring in my left leg was so tight I couldn't bend my knee. Tried this one time and it Worked! Thanks!
I learned this trick five years ago when I started Crossfit and discovered how tight my hamstrings really were. I'd come back from a class and after my body cooled down I'd have lower back pain so bad I could hardly walk. When I mentioned this to an instructor, he did a diagnostic test of my flexibility and noted I had mobility problems galore, including really tight hamstrings that resulted in lower back pain and plantar fasciitis. Rather than a tennis ball he advised using a lacrosse ball as the latter is firm enough to resist your weight while soft enough to avoid being painful. But she nailed the way you roll the ball under the foot from the point under the toes to the arch and all the way to the heel. I usually do each foot for a solid 3-5 minutes after getting home from class and it makes a world of difference in avoiding or diminishing any pain after I cool down from a stiff workout. You can also roll on the ball placed below your lower back on the floor and it will also help.
I’ve had tight quads and hams for 45 years of my 73 year life. Used to race dirt bikes and play softball extensively. Leg cramps, massages, stretching, pickle juice, etc. etc. etc. never in 1 million years would I believe something so simplistic could be so effective.! This is without a doubt the most informative and interesting video!❤
You should try and strengthen your hamstrings and quads. A week muscle is a tight muscle. Good Morning, RDLs, and Leg Curls, lunges, and squats. Your quads might be tight because they are the antagonist to the hamstring agonist and vice versa.
Hi! I just wanted to thank you for this, I have been miserable for years with tight hamstrings affecting knees and getting worse, doctors were useless! this fixed it in thirty seconds! life is so much better thanks to this technique thankyou!
Hi, If you apply this type of pressure to your plantar fascia, I believe you will stretch it releasing some of it's arch supporting function. As a long distance runner some 40 years ago, after doing this as you suggested, I felt some of my old foot pains in the heel. I do think that this is an interesting technique but I would caution people to start seated and see if it helps before "putting all the pressure you can" onto that ball. I have flat feet as a child so I don't have much to lose in my arch. I'm a Physical Therapist and LMT, and that's my two cents. I would suggest a number of techniques to gain HS mobility. I wouldn't stop stretching. Add some helper PNF, warm up the muscle with external heat, stretch in a whirlpool, stretch in a pool with less body weight, stretch with come connective tissue massaging, release some trigger points. Eventually, the HS will elongate. But stretching will have to be done everyday to maintain gains.
would you recommend to do this exercise to someone with plantar fasciitis ? I have had hamstring problems but right I have plantar fasciitis in my left foot.
+Jon White You know that the Plantar fascia is not a muscle. It doesn't have a connection beyond the ankle which it never approaches or crosses. The hamstring is a muscle which originates in the ischium of the hip and crosses the knee to insert into the top of the tibia and fibula so no connection there either. As far as the calf muscles, the common insertion point is on the Calcaneus. The plantar fascia is on the bottom of the foot. It is a connective tissue which doesn't have a contractile function. It is not a living tissue like the muscle which has the ability to contract and relax. the fascia is a matrix of water, protein, and living cells which spit out protein and eats the fascia. So while the fascia can affect the mechanics further up the leg, the reverse is less likely.
+Jon White hi I'm a physical therapist and a massage therapist. I'm only commenting on your statement. Problems in the architecture of the foot affects the muscles higher up while in general problem up the chain in the calf and hamstring will have little effect on the plantar fascia in a normal person.
+Jon White my first question in response is can you site this research? Secondarily, from an anatomical perspective alone there is no physical connection between the muscle groups you cited and the plantar fascia. This was my point in reviewing the anatomy. Finally from a biomechanics perspective in a closed chain those muscles are affected by the architecture of the foot and not the other way around. The plantar fascia holding the arch in place under body weight affects the functioning of the calf muscles. As a flat foot vs an arched foot will affect the forces of heel strike to toe off in gait on the calf muscles. I don't know what you know. I have 26 years of LMT, 16 yrs of PT, 40 yrs of running, and the combination of education, human dissection, and athletic experience which run counter to you opinion and I feel is reflective of the "research" in my fields. But you aren't going to believe me based on my saying so as I'm not inclined to believe you invoking "research"
Wow!! I've had tight hamstrings for most of my life. I'm in my 70's now and I've had problems hiking for years. This past winter it started impacting my cross country skiing. I was almost to the point of thinking I would have to give up the things I love doing. I have been to physical therapy a number of times but it didn't really help. I decided to look on the internet and see if I could find a stretching exercise that would work. I ran across this video and thought it didn't make any sense but decided to give it a try. Two days later I decided to take a hike and started walking at a fast pace to see how long it would take my hamstring to tighten up. It didn't. I hiked 4 miles without any problems. I've since resumed pain free hiking.
I can't believe how much this hurt. I searched the internet for relieve of my leg tightness and found your TH-cam video. I haven't slept throughout the night in decades. I always need to get up and stretch because the legs are so tight. My girlfriend thanks you also.
Worked for me. Before doing it, could not really touch the toes and after I could. Was not using a tennis ball but was using those solid recovery massage balls. Shall see how this translates with my running later. Thanks Jill!
I do this with lacrosse balls. Works wonders! I'm a barefoot runner and the techniques in this video not only help leg muscles, but also keep my muscles and fascia in my feet nice and loosened up so that they perform the way they should... AND pain free.
If someone can't explain the why then they shouldn't be listened to. This isn't a hamstring stretch but may help gently stretch the Achilles, soleus and plantar fascia which are factors to posterior leg tension.
In my opinion While applying pressure on the ball , Tibia bone moves forward slightly, which in turns to relieve tightness in posterior capsule of knees . In addition , calf (gastrocnemius) is a secondary knee flexor , and by pressing a ball It contracts isometrical , which further helps in to relieve tightness of the calf. And finally , this position which again produce isometric contraction of quadriceps and helps to relieve tightness in hamstring . Thus the Range in knee bending (flexing) improves ...
for those of you who question the validity of this treatment modality i would suggest you read Tom Myers and understand the Myofascial Meridian lines. Great post Jill.
Grimmsley Costello It relates to the hamstring in terms of making it look more flexible than it is when trying to reach your toes you get further by stretching the calves same as you can make up with your lower back if you stretch it to go further to the front you'll get closer to your feet without actually getting more flexiblt hamstrings but people would assume the hamstrings are just so flexible. It's basically "cheating" - don't say it's bad. Just that it's important to be aware of it to not go too far with that kind of stretch but not addressing the hamstring directly at all in the same time. So to original comment - yes it will as any other stretch increase range of motion as long as you practice it.
Thanks for the awesome video and information. I found I could use a small grip ball. It has a lot of squishy give to it. You can do it when you’re seated if balance is a problem.
Thanks! This helped reduce the tremendous pain Iʻve had in my middle toes that has had me limping for a week. I read that it was related to tight hamstrings causing tendon inflammation--whatever---the tennis ball stretch helped a lot.
It looks like you may be bending your knee as you apply pressure, but the video only shows from just above your shin down. should I be bending my knee? If so, only slightly or more? Thanks!
I wouldn't think so, it's not in line with the muscles group this targets. (plantar muscles, gastroc and soleus, and hamstrings). Try rolling your butt and hip extenders with the tennis ball instead or sitting on it on the floor (targeting your piriformis muscle)
not possible to stretch the hamstrings without extending the hamstring itself. This most likely loosens the foot up and opens the calves a bit. Please dont spread disinformation, some people really suffer from tight hamstrings.
+Ryan Larivee there is fascia that runs from the tip of your toe (underneath your toes) right up the back of your leg, butt, spine, shoulders all the way over your neck over your head and ends at your eyes. This fascia can be seriously loosened up by using a simple tennis ball such technique such as the one being used here. For some people, its not the hamstring muscles that are causing the tightness, its the fascia being too tight. And as the fascia surrounds the muscles, its important to both stretch and use these tennis boll techniques interchangeably.
Thank you for posting this. I have an old foot injury that has caused my hamstring to tighten and cramp more often than I'd like. This exercise brought relief to both my foot and hamstring for the first time in a year.
My tennis ball collapsed. Got a second one and it just collapsed too. So I got 2 pairs of thick socks and used them instead. It seems to have done something positive so thanks for the tip.
awesome advice! I use tennis balls for all over body self acupressure massage as well together with foam rollers. the feet have all the body's reflex areas. Thanks for this video!
The gastrocnemius aids in knee flexion. She is creating dorsiflexion by having the tennis ball under hear foot ergo stretching the "calf" thus allowing for great ROM that's why that helps not the fascial release
I know this video is several years old, but I was doing a TH-cam search on something to help my left hamstring issue. It had been chronic for 2 years! I am an advid long distance trail runner and road and tried everything. Then, I came across this video and did it 3 days in a row before I went on my next long run and WOW! It truly works! The kinetic chain from our feet on up is absolutely amazing to me!! My left hamstring would bother me on the hill repeats days and fast pick ups, but not anymore!! Thank you so much for having this video! Now I feel even more ready for my Sedona Race Feb 5!
Happy feet, happy hams!
Marie :)
I am a middle-aged, overweight, runner and I just came across this video. Tried the technique when I got home tonight, and the results were amazing to me. Knots and tension in my hamstrings that I'd stopped noticing were looser. This one is going in my toolkit. Thank you, Jill.
I have been trying to get rid of hamstring tightness for months. Massage, Chiro, probably too much (and incorrect) stretching. I have had plantar fasciitis in the past and used a Strassbourg sock a lot to help. I know Jill doesn't explain exactly why it works......but it worked for me!! I ran 30km yesterday and 10km today. Obviously my hamstrings were tight again, and my feet sore. I could actually feel part of my left hamstrings 'quiver' and release while using the ball. My left leg feels better now than it has in over six months.
For me this will become a daily routine.
Gotta love TH-cam. Sometimes you just stumble across the answer.
Thanks heaps Jill.
I used to do this after my 12 hour shifts at the hospital because my feet hurt so bad. It made my feet feel so much better and really relaxed me.
"I know it sounds crazy but for some reason it works" the words of an expert
it probably doesnt
was exactly what I thought when I heard that.....
I found that distracting and I failed to hear the next couple of minutes of dialogue because I was focused on this sentence.
And I was so focused on my navel lint, I couldn't hear anything she said at all...
I've ordered a tennis ball online ....
Worked 80 hours this week and helped a friend move this morning. The hamstring in my left leg was so tight I couldn't bend my knee. Tried this one time and it Worked! Thanks!
I learned this trick five years ago when I started Crossfit and discovered how tight my hamstrings really were. I'd come back from a class and after my body cooled down I'd have lower back pain so bad I could hardly walk. When I mentioned this to an instructor, he did a diagnostic test of my flexibility and noted I had mobility problems galore, including really tight hamstrings that resulted in lower back pain and plantar fasciitis. Rather than a tennis ball he advised using a lacrosse ball as the latter is firm enough to resist your weight while soft enough to avoid being painful. But she nailed the way you roll the ball under the foot from the point under the toes to the arch and all the way to the heel. I usually do each foot for a solid 3-5 minutes after getting home from class and it makes a world of difference in avoiding or diminishing any pain after I cool down from a stiff workout. You can also roll on the ball placed below your lower back on the floor and it will also help.
I’ve had tight quads and hams for 45 years of my 73 year life. Used to race dirt bikes and play softball extensively. Leg cramps, massages, stretching, pickle juice, etc. etc. etc. never in 1 million years would I believe something so simplistic could be so effective.! This is without a doubt the most informative and interesting video!❤
You should try and strengthen your hamstrings and quads. A week muscle is a tight muscle. Good Morning, RDLs, and Leg Curls, lunges, and squats. Your quads might be tight because they are the antagonist to the hamstring agonist and vice versa.
What a great little vid.. simple and effective. Thank you!
Hi! I just wanted to thank you for this, I have been miserable for years with tight hamstrings affecting knees and getting worse, doctors were useless! this fixed it in thirty seconds! life is so much better thanks to this technique thankyou!
This worked perfectly for me. I don't care how or why. Thanks Jill!
Hi, If you apply this type of pressure to your plantar fascia, I believe you will stretch it releasing some of it's arch supporting function. As a long distance runner some 40 years ago, after doing this as you suggested, I felt some of my old foot pains in the heel. I do think that this is an interesting technique but I would caution people to start seated and see if it helps before "putting all the pressure you can" onto that ball. I have flat feet as a child so I don't have much to lose in my arch. I'm a Physical Therapist and LMT, and that's my two cents. I would suggest a number of techniques to gain HS mobility. I wouldn't stop stretching. Add some helper PNF, warm up the muscle with external heat, stretch in a whirlpool, stretch in a pool with less body weight, stretch with come connective tissue massaging, release some trigger points. Eventually, the HS will elongate. But stretching will have to be done everyday to maintain gains.
would you recommend to do this exercise to someone with plantar fasciitis ? I have had hamstring problems but right I have plantar fasciitis in my left foot.
So do I :/
+Jon White You know that the Plantar fascia is not a muscle. It doesn't have a connection beyond the ankle which it never approaches or crosses. The hamstring is a muscle which originates in the ischium of the hip and crosses the knee to insert into the top of the tibia and fibula so no connection there either. As far as the calf muscles, the common insertion point is on the Calcaneus.
The plantar fascia is on the bottom of the foot. It is a connective tissue which doesn't have a contractile function. It is not a living tissue like the muscle which has the ability to contract and relax. the fascia is a matrix of water, protein, and living cells which spit out protein and eats the fascia. So while the fascia can affect the mechanics further up the leg, the reverse is less likely.
+Jon White hi I'm a physical therapist and a massage therapist. I'm only commenting on your statement. Problems in the architecture of the foot affects the muscles higher up while in general problem up the chain in the calf and hamstring will have little effect on the plantar fascia in a normal person.
+Jon White my first question in response is can you site this research?
Secondarily, from an anatomical perspective alone there is no physical connection between the muscle groups you cited and the plantar fascia. This was my point in reviewing the anatomy. Finally from a biomechanics perspective in a closed chain those muscles are affected by the architecture of the foot and not the other way around. The plantar fascia holding the arch in place under body weight affects the functioning of the calf muscles. As a flat foot vs an arched foot will affect the forces of heel strike to toe off in gait on the calf muscles.
I don't know what you know. I have 26 years of LMT, 16 yrs of PT, 40 yrs of running, and the combination of education, human dissection, and athletic experience which run counter to you opinion and I feel is reflective of the "research" in my fields. But you aren't going to believe me based on my saying so as I'm not inclined to believe you invoking "research"
Wow!! I've had tight hamstrings for most of my life. I'm in
my 70's now and I've had problems hiking for years. This past winter it started
impacting my cross country skiing. I was almost to the point of thinking I
would have to give up the things I love doing. I have been to physical therapy
a number of times but it didn't really help. I decided to look on the internet
and see if I could find a stretching exercise that would work. I ran across
this video and thought it didn't make any sense but decided to give it a try.
Two days later I decided to take a hike and started walking at a fast pace to
see how long it would take my hamstring to tighten up. It didn't. I hiked 4
miles without any problems. I've since resumed pain free hiking.
I can't believe how much this hurt. I searched the internet for relieve of my leg tightness and found your TH-cam video. I haven't slept throughout the night in decades. I always need to get up and stretch because the legs are so tight. My girlfriend thanks you also.
It actually worked for me ! Thanks Jill.
thank you Jill! i have had a hamstring injury and always feel tight, i felt immediate relief after doing this. :)
It really works?
Does this work with a baseball or would it be too hard?
i popped 3 of my tennis balls trying this.
+mikemilks coz you are FAT!
+mikemilks use a lacrosse ball. works wonders
+MrOnionCock I used LEGO
+mikemilks I use a lacrosse ball. It's still a tad softer than a baseball, but much firmer than a tennis ball.
+mikemilks Im going to try using a marshmallow
Worked for me. Before doing it, could not really touch the toes and after I could. Was not using a tennis ball but was using those solid recovery massage balls. Shall see how this translates with my running later. Thanks Jill!
I do this with lacrosse balls. Works wonders! I'm a barefoot runner and the techniques in this video not only help leg muscles, but also keep my muscles and fascia in my feet nice and loosened up so that they perform the way they should... AND pain free.
This is amazing 👏
...tried this, it works great! Thank you!
If someone can't explain the why then they shouldn't be listened to. This isn't a hamstring stretch but may help gently stretch the Achilles, soleus and plantar fascia which are factors to posterior leg tension.
EEEE
She doesn't call it a stretch. She says it's a fascia release.
Further going along with her lack of knowledge, this technique is inducing a stretch. Thus, even her title is a contradiction.
Why?
Giggitty2 I agree, burn the witch!! 😠
Pure gold! Pain disappeared!
I cant wait to try this. Thanks for your video.
In my opinion While applying pressure on the ball ,
Tibia bone moves forward slightly, which in turns to relieve tightness in posterior capsule of knees .
In addition , calf (gastrocnemius) is a secondary knee flexor , and by pressing a ball It contracts isometrical , which further helps in to relieve tightness of the calf.
And finally , this position which again produce isometric contraction of quadriceps and helps to relieve tightness in hamstring .
Thus the Range in knee bending (flexing) improves ...
THANK YOU
Someone's a Dr.
It does work. I just did it and the pain in my left calf, which I've had for days, stopped. Thank you!
I'm a dancer and I have very tight hamstrings and this helped me so much!
This worked for me! Thanks a bunch!!!
Thanks a lot Jill
Thx, just tried this, helps a lot
Coming back to this video, after practicing this for a week feel much much better. Thank you again so so much ❤️
.... good job on adding joint strain to relieve muscles
Thank you. This and foot stretches and strengthening finally relieved my pain from a hamstring tear that lingered for 10 years. Excellent video.
You are very Beautilful lady, Thank You
for those of you who question the validity of this treatment modality i would suggest you read Tom Myers and understand the Myofascial Meridian lines. Great post Jill.
It did work, thanks Jill
Very helpful!!! Loosen up my leg/running problem
I'm always finding ways to stretch my hamstrings and I will definitely try this one. Thank you!
Did it work for you?
Yes:)
This actually worked for me!its the first time I touched my toes in 6 years
Fantastic upbeat straight to the point advice. You're fab! will try it out with my dog's tennis ball .. If they let me ... Thanks!
Thanks for video keep going 🤠 greeting from Morocco
this stretch was awesome
Will this actually increase range of motion longterm? I'm not even close to touching my toes.
Grimmsley Costello Has everything to do with hamstringmyofascial connectionsall the best,a soccer physio
Grimmsley Costello It relates to the hamstring in terms of making it look more flexible than it is when trying to reach your toes you get further by stretching the calves same as you can make up with your lower back if you stretch it to go further to the front you'll get closer to your feet without actually getting more flexiblt hamstrings but people would assume the hamstrings are just so flexible.
It's basically "cheating" - don't say it's bad. Just that it's important to be aware of it to not go too far with that kind of stretch but not addressing the hamstring directly at all in the same time.
So to original comment - yes it will as any other stretch increase range of motion as long as you practice it.
Thanks for the awesome video and information. I found I could use a small grip ball. It has a lot of squishy give to it. You can do it when you’re seated if balance is a problem.
Great video by the way; very informative and practical
Facia fascia everywhere...it's sooo true. Same with IT bands and everywhere...thank you for this important reminder!
tight hamstrings were causing some behind the knee pain , did this release and immediate relief you are awesome
Thanks, Jill. It helped me. Aloha.
Thanks Jill
Can i use lego instead ??
Angus Young try nails. That would work better.
HA!!!
Aren't you supposed to start with jacks?
💀💀💀💀💀
u sick fuck
yes! i’m a runner and tap dancer so it’s a lot of pressure on my feet! thanks!
i just did it and it works, thank you. less pain and i can reach much lower to the ground
Hey Jill, I really like your rug. Would it be available online somewhere? Peace.
I use a foam roller but this looks helpful, good video!
Does this mombojumbo work?
nice technique
I love you for sharing this
Does this work with a lacrosse ball?
Can you use a lacrosse ball for this?
I'll try it
How often should I practice this please
Very useful
thanks Jill. surprisingly this worked! this will be a part of my post Tennis match routine from now on. thank you much!
Thanks! This helped reduce the tremendous pain Iʻve had in my middle toes that has had me limping for a week. I read that it was related to tight hamstrings causing tendon inflammation--whatever---the tennis ball stretch helped a lot.
Thanks!
It looks like you may be bending your knee as you apply pressure, but the video only shows from just above your shin down. should I be bending my knee? If so, only slightly or more? Thanks!
Angela Lopez It won't matter if you're bending your knee when you're releasing the plantar fascia (arch).
Thank you ,verry much,!!
This worked really well for me, thank you!
is this helpful for sciatica relief as well?
I wouldn't think so, it's not in line with the muscles group this targets. (plantar muscles, gastroc and soleus, and hamstrings). Try rolling your butt and hip extenders with the tennis ball instead or sitting on it on the floor (targeting your piriformis muscle)
No and neither for hamstring tightness
thank you
I have plantar fasciitis. Can I do this exercise?
Hello do your knees have to be locked for this technique
not possible to stretch the hamstrings without extending the hamstring itself. This most likely loosens the foot up and opens the calves a bit. Please dont spread disinformation, some people really suffer from tight hamstrings.
+Ryan Larivee You really don't know shit about anatomy, do you hahahah?
MoBros stop, you're embarrassing yourself hahaha! Can't you see my reply was for Ryan?... I even +1'd your comment hahahah
+Ryan Larivee there is fascia that runs from the tip of your toe (underneath your toes) right up the back of your leg, butt, spine, shoulders all the way over your neck over your head and ends at your eyes. This fascia can be seriously loosened up by using a simple tennis ball such technique such as the one being used here. For some people, its not the hamstring muscles that are causing the tightness, its the fascia being too tight. And as the fascia surrounds the muscles, its important to both stretch and use these tennis boll techniques interchangeably.
Please feel free and do a video! If not then put a sock in it.
Well Ryan, that's great, but what the lady shows still works
Bravo! Flexibility is primarily neurological. Traditional passive Stretching inhibits performance & increases risk of injury.
Does this help in Planter flasciitis?
Thanks this worked
Can I use a lacrosse ball for this instead of a tennis ball?
Can you do the same thing for your back and shoulders?
Thank you for posting this. I have an old foot injury that has caused my hamstring to tighten and cramp more often than I'd like. This exercise brought relief to both my foot and hamstring for the first time in a year.
Hi! It is posible to use a hard foam roller instead ?
super interesting
Thank you!
Should we use hard tennis ball or soft tennis ball??
omg it really works thank you soooo much
How often should you do this?
How often should this be done?
My tennis ball collapsed. Got a second one and it just collapsed too. So I got 2 pairs of thick socks and used them instead. It seems to have done something positive so thanks for the tip.
Hahah that's funny
Lacrosse balls are great!
thats so mean wtf
interesting, thanks.
She is so pretty and gives nice information too.....
Jill can this be done while sitting on a chair?
awesome advice! I use tennis balls for all over body self acupressure massage as well together with foam rollers. the feet have all the body's reflex areas. Thanks for this video!
I used a tennis ball after my half marathon where I had bad pain on the bottom of my foot. Deffinitely helped me heal faster.
It does work thank u!
It worked, thank you :)
I use a baseball that does the same thing correct?
Can you use a Lacrosse ball?
My right foot and hamstring feels so much different (BETTER) from my left side by doing this technique. Thank you!!!
Does this make u flexible
The gastrocnemius aids in knee flexion. She is creating dorsiflexion by having the tennis ball under hear foot ergo stretching the "calf" thus allowing for great ROM that's why that helps not the fascial release
Could this be the one?