Hamstring Stretches for Tight or Sore Hamstrings - Ask Doctor Jo
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- เผยแพร่เมื่อ 2 ต.ค. 2024
- Hamstring Stretches for Tight or Sore Hamstrings www.AskDoctorJo... These Hamstring Stretches are great for tight or sore hamstrings You can do them sitting, standing or lying down. Read Doctor Jo’s blog post about this video at www.askdoctorjo...
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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
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More Details About This Video:
The hamstrings are very important muscles, and they work with the knee, hips, and back. When they are sore or painful, they can cause many problems. Hamstrings can be strained, sprained, or even completely torn. Many times people will feel pain in the back of their legs, behind the knees, or in the butt area. There are several ways to stretch your hamstrings, and some work better for some people than others. You don't have to do all these stretches, just pick one or two that work best for you. When you are stretching, make sure to hold the stretches for at least 30 seconds and do them 3 times. This video will show you ways to stretch your hamstrings lying down, sitting, and standing.
First, will be the stretches on your back. This stretch is called an active assisted stretch because you are actively doing the stretch. Grab the back of your thigh, and bring your hip to about 90 degrees. Slowly start to straighten your leg until you feel a good stretch as seen in the video. Not everyone will be able to straighten their knee completely. Do three sets of 30 seconds on each side. If your legs start to shake and it is too hard to hold up, try using a belt or dog leash to help hold the stretch. This time you want to keep your leg straight the whole time. Try not to bend your knee, and gently pull your leg towards your head until you feel a good stretch.
Next, you will see some stretches sitting up. The most important part of this stretch is to keep your back straight. Many people try to curl their backs to be able to touch their toes. Your hamstrings are attached to what is called the ischial tuberosity, or your butt bone. So if you bend at your back, you are not going to get a good hamstring stretch. Try to bend at your hips. You can also do this stretch sitting on a couch or the side of a bed as shown in the video.
Finally, you can stretch your hamstrings standing up. You can prop your leg on a step or chair. It is still important to bend at your hips and not your back.
Hamstring Stretches for Tight or Sore Hamstrings:
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DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can't possibly diagnose you through the Internet. So don't use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won't help, and it could make things worse. If you experience any pain, stop immediately and see your healthcare professional.
Purchase a printable worksheet with the Hamstring Stretches in this video here: www.askdoctorjo.com/buy-hamstring-stretches-worksheet
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Thanks Doctor Jo I’m a basketball player n when I was changing speeds with dribbling the ball between my legs i felt some tightness on my hamstrings so i searched up your video it really helped
My calf muscles is very strong but thighs muscles is very weak and I have don't knee lock.
Stretching will help for my knee lock?
I play football in Australia and I have sore hamstring I can run on it but if kick ball on that foot it hurts
You explained and demonstrated the stretches perfectly. I did them and they made my hamstrings come alive again! 👍😎 Thanks for doing this video.
You're welcome.
my hamstring has been so sore recently so i followed this and my thigh feels so much better already, thank you soooo much
You're welcome.
This really helped my right hamstring is so sore from my workout and couldn’t walk with that leg being straight but this helped a lot
what if i feel all of these stretches in my calf and not my hamstrings?
Bad form
💀
I had the same problem, i guess i figguered it out a little bit, by stretching ur hamstring you need to stretch ur whole leg out, if you calves are even shorter than ur hamstring they will reach their full range of motion even before ur hamstring does. So it probably means you need to stretch up ur calves first before you can really work on ur hamstring
@@Fr-ron Thank you! This is very helpful
@@tomrago844 no problem, it also helps to put your toes away from you instead of pulling them towards you. That way you only focus on your hamstrings
Doctor Jo is a genius 😍😍😍
😎
I know, it seems like forever!! But it's not really getting a good stretch with anything less!! You can ease off of it a bit. Stretching should be a "good hurt," but never painful! Good luck!!
Really affective was planning on not going for my jog today but after I did a few of your exercises my legs feel alive
9 yrs later and still responding, legend
😎
Stretches really helped me out, thank you! I do pretty heavy resistance training 5-6 days a week and had been slacking on my leg workouts. I went back to do hamstring curls and it was super painful I actually cramped up.
This actually caused my sciatica nerves to flair up and send tingling down my legs, excruciating lower back pain and super painful! Upon trying these stretches I realized I couldn’t do them at all!! I was so unlimber I had no idea.
My advice is ease into these if you aren’t limber or it can actually hurt you a good amount. But once you start getting into them, major relief!
You're welcome!
This helped a lot ! Thank you!
+Alyssa Hernandez You're welcome! I'm glad it helped.
Do both during the same session. Warm up your muscles first with a gentle 2-3 minute warm-up. Then stretch the muscles out. Finally strengthen them after you have stretched them out!!
Warm up - Stretch - Strengthen - makes perfect sense, why was I not told this a long time ago....thank you dr. jo
Do we do the stretching and strengthening exercises on the same day or we first strech for a few day then strengthen them?
Dang I have the absolutely tightest hamstrings in existence.
+Iseekknowledge I hope these help!
Can't be worse than mine
Not a stupid question at all. It would more likely be from either tight IT bands, or a weak VMO (your inner quad). Those are the two issues that usually cause kneecap tracking problems.
Unfortunately, I am not really sure without getting to evaluate you. It is different for everyone. If you can, I would recommend going to see a physical therapist in person for an evaluation, and then they can help you figure out what to focus on.
my hamstrings is more tight..quads and calvs too..but ever i search for new videos to help me!
Your videos are really good. Simple, straight to the point and effective. Thanks doc!
Thanks, and you're welcome!
Thank you so much for your videos. I'm a 50+ year old yoga student who is more like a bull in a china closet...hamstrings are my major obstacle...your videos really help so much. :)
Great content 🙏, I have eaten so many pain killers and haven't got the relief which these streches gave me. Thank you Doc. You are a star 😎
You're welcome, and thanks.
Dr. Jo you are the best! Oh and bailey and molly are the best too!
Thanks! 🐾❤️
Are these good before soccer games in your opinion ?
Thanks, Doctor Jo!
You're welcome!
I like the way she explains, and she never misses a detail, thank you, Dr. Jo,
You're welcome.
I am surprised that she saw this and looked at a video from 7 years ago but she cares
Great, just what I need at the moment. Thank you !
You're welcome!
I never realized my hamstrings were tight after doing these excercises 😅😅😅
Ten years later and it’s still doing wonders for everyone 😭 thanks doc
You're welcome.
Thanks!! I hope the stretches help!!
Brilliant 👏 going to try this
Doc...30 sec is a long time when you're stretching...ooouch!
Try rotating your leg outward (external rotation of the hip), and then stretch with your leg straight. That should help get the outer hamstrings!! Good luck!!
This really helps me a lot! Before i can't even walk properly, it also really hurt. But after doing this stretches, most of my pains are gone! Thank you so much
You're welcome.
I have been doing that seated floor stretch wrong my whole life until today! I thought it was because I was hypermobile I never felt my hamstring stretching in that position, but it's because I was flopping over from my back and not from my hips. This is a true revelation!!! My hypermobility makes it hard to accomplish quality stretching, but thanks to your brilliant guidance, Dr. Jo, my hamstrings have been thoroughly stretched and I am so grateful ❤
Glad it helped!
One quick question: I’m going ice skating with my friends tomorrow and I have sore legs from doing the splits today. I’ve followed your stretching video and my hamstring has got better, but it’s not 100% yet. Is it a good idea to go tomorrow (I really want to but I don’t know if this will make my soreness worse)?
Unfortunately, I really don't know. It really depends on how sore you are. I think it would be fine as long as you don't get too crazy out on the ice :-)
Thank you soo much the pain I felt from these stretches was exhausting but than i listened to what you said using the hips and oh my the relief I felt after just ONE set was unbelievable THANK YOU!!!
You're welcome!
Life saver!!
De rien!
I had a question please answer, both my legs where broken as a kid and I don't know if this matters or not but I'm now 14 and I can barely stretch my hamstrings before it hurts too much and I can't stretch them and I do sit most of the day and I don't move or workout sine the the virus outbreak so is are they hard to stretch because I broke them or because I don't move much and sit alot , and actually why I'm doing this is cuz I want to open side splits and everyone I try I can't keep my knees straight and they bend so it prevents me from doing anything so please help Doctor.
Hey, just wanted to let you know this video helped me out when I was on the ground almost screaming in pain with a cramp. I was trying almost everything and pulled my phone out and youtubed this LOL, thank you!!!!!!
+JayTactical88 You're welcome! I'm glad they helped. Hamstring cramps can be super mean!!
I like your dialogue - 30sec ,3 times.. . 😂
Love you 🇮🇳
This helped so much I do this before I start playing basketball and after and I don't ever get those painful hamstring cramps anymore :)
+EmagTv I'm glad they helped!
Awesome video! Been so tight for years and it’s affecting my back and also knees
Thanks! I hope it helps.
Thank you for showing the couch and standing stretches which are better for me with some limited mobility. Thank you for this video,
You're welcome. Good luck.
i got injured while training on the field and your video helping me once again..... long time ago i watching the " tendon " one ... i knew i can count on you, doc. thank you so much.
You're welcome. Glad it's helping.
I had stopped running for 4 months.. thinking it was a ligament injury after a fall.. and waited for it to recover. just got to know that it was a tight hamstring and now found your video. Really hope I'm back to running soon. Hope to run a half marathon by the end of May 2022.
Thanks Dr Jo!
You're welcome!
Can you tell me why i can squat a lot of weight with no problem , but when i try lunges my hamstrings start hurting like hell and tighten up .I have to stop after doing one set . i weigh 260 pounds , Is it just too much weight placed on the one hamstring when trying lunges ? what can I do to do lunges successfully ?
+choff56 Since lunges require much more motion in the legs than squats, you do use your hamstrings more with lunges. Are you sure you are doing the lunges correctly? You could try using a target in-between your legs so you don't have to go down as far. Then you can work on strengthening them hopefully without the pain: www.askdoctorjo.com/content/knee-strengthening-exercises Good luck!
Just wanted to say thank you so much!! I just had a massage appt and was told to look up different stretches to deal with my weak points. I have 2 of yours saved and I really like your to the point style but also warm, with personality, & with an explanation over why you would do something one way over another- it helps!! Thank you for your time and for putting these together! :)
You're welcome, and thanks! Good luck.
Are you supposed to feel tension on the back side of the knee? I can feel it there and lower hamstrings the most.
The hamstrings cross the back of the knee joint, so tension is often felt there.
Hope this helps, I've got plenty of issues with my right leg, even keeping it straight is a challenge.
I hope it helps too.
my hamstrings been tight since the elementary and after this video they not tight no more thanks alot
You're welcome.
thank you sooooo dam much doctor 😍😍 your the best I love you 😂 that stretch on couch gave me life lol
You're welcome! I'm glad it helped.
The tendons in the back of my legs are so tight that it's excruciating to walk with my heels on the ground... I'm 13
I have the same problem but in my right leg only
Just cut them loose
Yo can u straighten u knees all the way? Cuz i cant im not sure if its my ham strings or not
So nice way you teach thanxx
You're welcome, and thanks.
I’ve noticed that my quads/hamstrings pull easily after covid. Anyone else experienced this or muscle fatigue after getting sick?
I sort of pulled my hamstring doing the splits and my hamstrings became suddenly really sore. Thank you so, so much for this video.
You're welcome. Good luck.
same
8 years late but still this was so helpful. I am very inflexible but I am so determined to get flexible like I used to be ❤️ that’s this was helpful
Glad it was helpful.
1:10
*best thing is i was already lying down because of how sore my legs are*
Thaaaank you!!! I am a gymnast and I was practicing some skills on my trampoline when I felt some tightness and then I just searched some stretches and this helped me so much!
+Creative Constellations You're welcome! I'm glad they helped.
Would doing these help you do the splits?
I play football and I haven't been exercising for the past few weeks because of an upper hamstring injury towards my lower glutes, the stretches are helping thanks Doc
You're welcome.
When I run my hamstrings get hurt quite often and this instantly got rid of it wow 🤩
Thanks, your the best! I recently had back surgery and I found I couldn’t get on my motorcycle. I’m 74 and in relatively good shape but my range of motion is bad.
You're welcome, and thanks!
I am in drill team and I have been dealing with a torn hamstring since April. We do a lot of kicks and splits, will this help me to to that point ?
Hey Dr. Jo, was just wondering if you could help me out. I was doing a heavy farmers carry up a sand berm followed by broad jumps up the same berm. On the first broad jump I felt my lower back twing and now it hurts to move anywhere, especially any movement involving the hips. I've noticed my hamstrings are very tight and Ive tried stretching them and foam rolling and it seems to help slightly but still is almost unbearable to move. Any tips?
Omg this is what I needed thank you so much the hamstring stretch with the belt exercise was perfect I feel so much better thank you again.
You're welcome.
What if your doing them but your in pain doing these and you can barely get your leg up or even start for some of these
I've had horrible back pain when walking. A doctor told me once during a work physical I had very tight hamstrings and I could end up with a back injury. I'm hoping this helps.
My leg is suffering from nerve dmg from slipped disc. Meds are working but I'm now getting tightness in my hamstring and calf. How can I relieve the tightness in leg but protect my back?
As usual great advice
Thank you
Thanks, and you're welcome.
Hi doctor jo I am breastfeeding 🤱 mother while doing exercise pain started in my left thigh down and then my left hip also stated paining as I can’t use any medication( consulted doctor) it’s really hard to be in pain and also nerse my baby could you please suggest me .. can I do these exercises or anything else
For the seated exercise 4:06, I am not flexible enough to keep my back completely straight, what should I do? I am worried that this will hurt my spine. Thanks.
I've been doing hamstrings stretches and I noticed when I fully extend my leg the back of my knee starts to hurt. What should I do if that happens. Thanks in advance!
Is these all stretches same effect.can i do any 1 for hamstring.i have low back pain my pt give lay down n up leg 90° hamstring stretches.can i do stand stretches for low back pain
Hi do you know any good neck and back stretches aswell? I have a sore neck and back since I’m 6”8 I tend to be bending my neck down a lot and being this tall puts more strain on my back then it does for a normal person, and my posture isn’t great
This was some awesome hamstring stretch advise...THX Dr. Jo
You're welcome.
Hey, after doing this hamstring stretch, I feel my lower back muscle is a little pumped. Not painful but a little different, anything to worry about ?
omg you saved my hammys!!! haha i was so cramped and felt better after trying all of them, my fav was the last one (:
I'm glad they helped!
Mam can you help problem with sciatic nerve pain?? ,there is some kind of pain between the toes ,hamstring ,and lower back simulataneosly
I can’t touch my toes even if I curve my back 😂😭
What if your hamstrings are so tight and in spasm that you can't stretch your leg up more than 60°? What exercises should one do? Thank you
My hamstring has been hurting for a week and I kept doing the same stretch that did not work so I watch this video and did mainly the standing up stretches and my hamstring feel so much better. Thank you so much for making videos of different stretches so that if someone doesn’t like one stretch, they can choose another.
You're welcome. Glad you found one that helped.
I have moderate proximal hamstring tendinosis, are these the correct exercises to help relieve me of pain? I am in constant pain, especially when I sit. Thanks.
Thanks so much for your videos. I have tight hips and some neck and back issues and these are really helping me loosen up some tight muscles without hurting my back. 💞👍
You're welcome.
I cant tell what muscle is the problem i have no injuries but i cant fully straighten both of my knees at all standing or sitting how do i fix this or know whats wrong
I like Dr. Jo’s videos. No beef or extra annoying talk. Some initial intro and then she goes right into it. Also super cool exercises. I used a lot of her exercises when I had a knee injury.. thanks!
Thanks, and you're welcome!
Another video that will greatly improve my hip pain. I am a senior and I should have started stretching years ago.
Thanks for the numerous informative videos.
You're welcome! Good luck.
Fantastic and easy to do stretches. Thank you so much. I feel better already! Can’t wait to see the effects after a few days of practice.
Thanks, and you're welcome. Good luck.
Dr Jo,the video is quite old and I don't know if I put my comment here you will reply will reply?!
My legs are so tight, I can barely bring them up ,is it possible to have so one force them back, or could they rip
Urgent: Can Hamstring cause swelling in forward feet (feet fingers n surrounding areas)...?
I feel pain(i think turns ) when i strect my leg with pulling toes towards me while laying down . What's going on with me please #AskDoctorJo ?
Would you recommend doing all the 4 stretches in the morning and at night or 2 stretches with 3 reps are enough?
I have really bad arthritis in my knees and these really helped me a lot, thank god I found your channel
Thank you for the hamstring stretches Dr. Jo! I just subscribed 👌😊 very helpful
You're welcome, and thanks!
My legs are so messed up that I didn't feel it in my hamstring but in my shin. My legs aren't even straight
Hi, in your experience are the hamstrings and the trochanteric bursitis problems related as I have developed the latter but have had the tight hamstrings for much longer. Before lockdown I was a daily swimmer and the hip pain kicked in and I wondered why. Thanks; just found your channel and appreciate your input xx
You're welcome. It's possible. Muscle imbalances in one area can cause pain in another.
Hi Dr Jo, I had my knee replaced 6 weeks ago. My hamstring is very tight after many years of not working properly. Your tips are very helpful.
Oh gosh thank you my left lag is just awful I can’t even put my leg straight and it really sucks bc I have a jazz class next. It literally hurts so much and it keeps getting worse bc of my jazz and tumbling classes. Thank you so much
You're welcome. Good luck.
After playing on the field for like 3 days in a row, I feel a lot of pain in the hamstring region and that affects my movement a lot. Is this because my Hamstring region is weak or something? Should I practice these stretches and strengthen them?
Please share your insights Jo, Thanks
yes, it can be due to weakness or tightness in your hamstrings so a program of stretching and strengthening can help. However it can also be caused a weakness in your gluteus. If you have weak glutes then your legs take more of the burden. That's something I'm trying to fix in myself. It just depends on what you're doing.
I have tight hamstrings and i started stretching today how long does it take for me to see my improvement
These work great for me after some bad pain…. Wish I could remember to stretch when I finish running
Some seriously life changing stretches, the P.E. class ones are horrible.
I can't even straighten my legs LMAO
GOOD MORNING DOCTOR JO...I HAVE BACK PROBLEM AND I ALWAYS LOOK FOR UNDERSTANDABLE AND TECHNICAL VIDEOS ABOOUT MY PROBLEM IN TH-cam DUMP.AT THE MOMENT, I FEEL LIKE I FOUND A GOLD MEDAL IN IT.YOUR VIDEO IS THE BEST BEGINNING OF THIS MORNING HERE.I KNOW THAT I AM AS HEAVY AS THE GROUND PULL ME AS LIGHT AS MY WINGS FLUTTER.YOUR SHARINGS WILL BE THE WIND FOR THEM.THANK YOU SO MUCH.
You're welcome. Good luck.