How To Fix Chronically Tight Hamstrings
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- เผยแพร่เมื่อ 5 มิ.ย. 2024
- If you’ve been doing hamstring stretches for ages and are thinking to yourself “why are my hamstrings always tight, even after stretching??” ... chances are you’re not addressing the underlying cause of your hamstring tightness. In fact, stretching your hammies could even be making it worse! So, here’s how to sort out the four things that are likely to be the underlying cause of your hamstring pain or tension… once and for all.
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0:00 Intro
0:17 Underactive or Weak Glutes
1:11 Neural Tension
3:16 Short Hip Flexors
4:31 Not Stretching Properly, Knots, Fascial Adhesions
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1. UNDERACTIVE OR WEAK GLUTES
The first possible cause of chronically tight hammies is weak gluteal muscles. If the glutes aren’t strong or active enough, the hamstring muscles will be forced to become overactive and overworked. (The hamstrings become “synergistically dominant”.)
2. NEURAL TENSION
The second possibility is that what you’re feeling is actually coming from the nerves running down the back of your leg, not the hamstring. If the nerves are getting caught by adhesions along its path, it can feel very similar to hamstring issues. Especially if you feel some numbness, or pins and needles in your leg, or if you feel it more at the back of your knee and calf when you stretch your hamstrings.
3. SHORT HIP FLEXORS
The third possible underlying issue is tight hip flexors, like your Psoas or Rectus Femoris. Tight hip flexors tilt the pelvis forward, lifting up the attachment of the hamstrings up, adding tension to your hammies.
4. BEST HAMSTRING STRETCH & HAMSTRING MYOFASCIA RELEASE
Finally, it could be that the hamstrings are actually tight and short, but you’ve got some knots or adhesions in the muscle, or you’re not doing the right hamstring stretches (not isolating them properly).
Myofascial release of the hamstring muscles and isolated stretches of the hamstrings using eccentric contraction is what you need here.
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#bodyfixexercises #hamstrings #hamstringstretch
That fact that this guy 1) knows what he’s talking about, 2) has useful and thoughtful suggestions to fix problems, and 3 explains it all clearly and concisely, has me almost crying tears of relief. I didn’t think content of this calibre on this topic existed on TH-cam. I think these exercises could finally help me overcome the pain I’ve been having for almost 2 years. Thank you!!!!
Glad to help, Jake. I really hope you find some relief. Good luck with it. Thanks for the lovely comment. 🙏🙏🙏
Have the exercises helped? x
Yes. Not only is he knowledgeable he also explains clearly.
Thank you for the video.
I prefer to pull back off heels with rest of foot up and relaxed but present, when bridging. Bridging is from yoga and that's how yogis do it.
Agree 💯. I feel amazing knowing I've not paid $40 to some twit that doesn't nail it in factual fashion and delivered with such clear narrative. Legend of the month!!
For years I had yoga teachers look at me and say, “your hamstrings are tight” or “were you a dancer?” But never offer any solutions. This is my answer!!! Thank you so much!!
No worries. Hope it helps!
Been researching tight hamstrings for years, this video highlights aspects I've never come across so in other words this man is the best
Glad it was helpful!
100% agree with these… recently started going to physio and she gave me all of these 4 exercises over a period of 3 weeks… for the first time in almost 20yrs I can now touch my toes… I’m thrilled with the result over being able to do something so simple
🙌
you do each of these 4 DAILY?? like 2 time each side for 10 second all 4 exercises
This is probably the best video I have watched about tight hamstrings. Thank you for in-depth explanation and providing solutions🙌
You're very welcome!
Agreed, it's very good
Great info , Thanks for the examples how to recognize what the problem is, and the stretches on how to fix the problem.
You are welcome!👍
Omg. I've had this issue for 3 years and I've watched every fitness video on it on TH-cam. I can name every single Fitnesstuber, I've watched them all. NOTHING helped. Every month I would give it a new try to fix the issue, because it is inhibiting my workout. Today, I came back from the chiropractor with no sign of fixing this issue. On a whim, I just opened TH-cam and this video came up and thank god for it. It turns out, I've been dealing with #2 and #3 gives me incredibly tight sensations that I haven't felt before too. Hopefully I can finally fix it. Thank you so much for making this video!
No worries, Baxter. Good luck with it!
@baxter987 update?
Thanks so much! I've been trying to stretch out my hamstrings for a few years now with no significant progress. I've been feeling improvements with just a few sessions of these exercises.
Also your explanation made me realise the underlying issues rather than just the surface level hamstring tightness
I'm so glad to help. Thank you very much for the Super Thanks, that's very kind of you!!
I just started working out in the gym after suffering with years of hip bursitis. everyone I train glutes the next few days my hamstrings are so so tight. I can tell that my hammies are taking over because my glutes are weak and my hip injury. Everything you said makes so much sense
Sounds like you've got it sussed. Well done!
surely the best video i found about tight hamstring and their postural aftermath, congratulations!! great job.
Thank you! 🙏
Thank you! And great pacing on the video; slow enough I could follow along but not a 40 minute slogger that I am skimming.
This video is gold. Thank you for sharing ❤
I have 3 of the 4 issues. Thank you for your advise. This is the best video I've seen. Most of the videos tell me to do the basic hamstring stretches. This video is specific and detailed. Especially #2. I tried #2 and felt the tension immediately subside when I raised my head. Again...thank you thank you thank you!
So glad it helped!🙌
Thank you for sharing these exercises about nerve tension! Your video has really highlighted other work I can do to recover from a hamstring injury
👍👍👍
Never got a convincing solution from PTs. Other videos are just basic strategies. Far and away the best explanation I’ve seen with really targeted stretches. Thank you
Glad to help! 👍🙌
Clearly explained and effective. Thank you :)
Glad it was helpful!
Incredibly helpful. I have 1,2 and 4. Can't wait to use these stretches. Just can't believe how helpful this is.
Glad it was helpful!
Very helpful indeed!! Many many videos out there,this one really stands out🙌
Thank you! Very nice of you🙏🙏🙏
Great video. Will try these out
Good luck with it!
Many of the channels have pretty much the same approaches but this man here has some great toughtfull tips that actually help a lot.Thank you good man!
Glad to help!
Thank you very much for your helping dear teacher
It's my pleasure
Really good explanations, thank you.
You are welcome!
Best video on hamstring injury
Thank you doc!!
Glad you enjoyed it!
Amazing video, great advice
Glad you enjoyed it,!
Wow, incredibly informative and helpful, all in just 6 minutes! The video demonstrations were excellent, showing both how to avoid the wrong way and the correct way to do the exercises. Thank you!
You're very welcome! 🙌💥
Amazing content! Thank you so much!!!
My pleasure!
I’ve had painful hips and walking and leg pain for weeks. This vid just fixed some of it! Thanks so much for the tips. Wouldn’t have thought it was hip and hamstring related 🙏
Glad it helped!
Fantastic video expertly explained thanks😊
So nice of you
Dude! I have always been comically unable to do any common hamstring stretch, even as a college athlete. The pain was always intense and right behind my knee. Traditional stretches simply hurt, while watching my friends bending in half casually. This video gave me hope. Thank you!
Good luck!
Hey! This my story 😂
Any update after performing the exercises
@@idukulawson1296 thanks for checking. I definitely felt improvements when I was diligent. But alas life got in the way with a 1 and 3 year old and I fell off the stretching bandwagon. But you have inspired me to go again!
Criminally under viewed video my man, great content!
Thanks man!
I hope you write a book on all the stuff you've posted, Stefan, it would be great. Thanks for helping people amigo
Maybe one day Chris!
Bravo Sir, an excellent instructional video.
Many thanks!
You are fantastic, best on TH-cam! thank you so much!
Wow, thanks!
This is probably the best video on TH-cam on tight hamstrings. Everything makes sense and im glad you also provided how to address it in every case. Thank you
Glad it was helpful!🙌
Thanks bunches.
Just found your channel and subscribed.
I’ll give these a go. 👍
Welcome aboard!
None of the professionals I have seen over 40 years have mentioned any of these solutions, none have even acknowledged the issues I have described as real.
Good luck with it John!
I'm def going try these, thanks!
Please do!
Great info , thank you!!!
No worries!
great video. well done
Thank you very much!
Very clear explanation. Excellent exercises. I’m feeling the benefit within a week.
Great to hear!🙌
Excellent video, very educational!
Cheers!
Thanks for sharing your knowledge on this. Its much appreciated by all 💪
My pleasure!
Such an informative video! I’ve been doing it wrong. Thank so much for uploading it!
Glad it was helpful!
It's pleasant to listen an expert! Guy is really cool
🙏🙏🙏
This looks amazing. I will try
Good luck with it!
Thanks for sharing your wisdom and experience, highly appreciated! Health is wealth, God bless you! 🙏
👍🙏
As someone with EDS, I am grateful for this alternative information!
My pleasure! Hope it helps
thank you!
You're welcome!🙌
Hi from the UK, I want to echo all the positive comments, great job,well done you and thank you
Thank you very much!
very useful, thank you
You are welcome!
Great information. Thank you sir.
Very welcome!
I am trying these methods out starting tomorrow! I have been doing karate for all my life and have always been super flexible with my high kicks, but for the last two years my hamstrings got insanely tight to the point where I can't properly perform my kicks anymore. It makes me so sad and frustrated that sometimes it makes me cry... Thank you so much for the detailed explanation, I hope that these will finally fix my problem..
You got this!
Thanks, Stefan. This video is exactly what I needed, my super stiff hamstring , I will do in my vacation. I will fallow your suggestions. Thanks again. Happy new year 2024. Oscar , Canada
Hope it helps, Oscar!
Thanks
Welcome!!
Excellent
Thanks
Thank you, #2 cleared a pain in my foot immediately. Thought it was something I was going to have to live with from a fracture years ago.
Glad it helped!🙌
Had tight hamstrings all my life Never seen this perspective to fix them. Will be trying these out today.
👍 good luck with it
This.ia a great video, thank you, i've used all these exercises nefore but possibly done them incorrectly, ill try all 4 every day and see how I feel in 4-6 weeks
Good on you 👍👍👍
you are my new hero
😆✌️💪
The other podcasts stretching exercises have really helped with certain issues and will do these too for tight hamstrings . Thanks !!
Great to hear! No worries!
another quality instructional video... plain, simple, clear (unlike majority of other advice on yt!)
Thanks and well done 👍
Thanks Adrian! 🙏🙏🙏
amazing thank you
Glad you liked it!
best video in the internet about tight hamstring
🙏🙏🙏 cheers
You are the best 👌!
Cheers George!!
I think the last solution is exactly what I need, I've been doing the stretch wrong
Hi ,great content.i cant bend my knees over 90 degrees. Knee shape looks also unusual ,a general practitioner said that could be hamstring, it just doesn't feel right
Thank you so much
No problem!!
Interesting point on #1 about moving your feet forward. I was also told by my physical therapist to always engage my core before imitating the bridge position. This seems to accentuate the glutes more.
Great content, well delivered.
Liked and subscribed!
Welcome aboard!🙌
Best video!!! 😄
cheers!
Thanks for this grate video my hamstrings are so tight, my calves too! Do you have a video on tight calves too?
I've been absent on your channel lately but wow, I see this video has 12k likes!!! Congratulations!!!
Hey Elena!
I've got a video on Achilles but not calf tightness sorry
@@BodyFixExercises thank you, I will check it out!
Helo sir , whatever test you said worked on me so shouls i perform all the exercises for all the tests or find a single exercise for all
This is incredible. I actually think I have all four of these problems. Gonna do these exercises and see how I feel. Thank you ❤
You're so welcome!
You should listen to this guy. *He looks healthy*
😉
That neural tension one was uncanny. Had "tight" hammies my whole life, turns out, it's probably got a lot to do with neural tension. (I'm sure there's other factors too) but this definitely surprised me
👍
Gold!
🎉🙌🙏
Wow finally i get what's wrong with my leg pain
Awesome!!
I might have all 4 of em
(Not sure)
I felt a tear-ish feeling 3 years ago while sprinting full power, since then that feeling has come back like once half a year when I force my left hamstring a bit too much and then it takes a lot of time for it to heal moderately back.
Are my hamstrings just weak?
Great info and demos. TY! 👏👏👏😎
My pleasure!
Thanks for the explanatory video! For example: if I don't feel any cramps on my hamstrings during the glute test, do I still need to do glute exercise? Same question goes for all of the 4 exercises you mentioned 😅
Yes you do
I did the three tests and i definitely failed each one😂 I had no idea to point my toes . Thank you, you can feel the difference." I hope this does after a while..
Good luck!
I pulled a hamstring 28 years ago behind the knee and sometimes get sciatic nerve irritation as it is at times very tight. Is the nerve flossing exercise good for release of the adhesions in the lower hamstring? Great video by the way.
Yes, flossing can great great for that. Always start gently
Hey man! I've got a question. Every time I try to do that third stretch, with the knee bent- I get not only an absurdly intense stretch on the front of my leg- but I almost always IMMEDIATELY lose balance. Uncontrollably. And if I were to have enough balance, the stretch would still be too intense. I've never had issues with balance until about a year ago when my body started getting really tight feeling. Do you know why this might be happening?
Any idea why my calf, and sometimes my foot, (the leg that is up in the air) cramps up when I do the single leg lifts?
Any alternative for bridge? As doing bridge exercise have resulted in neck pain
From a physio, great video with good insights and explanation.
Cheers BPT! 🙏
I’ve been stretching my hamstrings forever with no change. But after trying ur stretch at the end I now realise I have never stretched my hamstrings 😂
🤣
What causes the electric shock at the knee cap area when my bent knee touches the ground.
(Never touched my toes before, all my life) Stretched everyday trying touch my toes and never could as i wake up back to beginning again. This made me realise i have neural tension. Thankyou
I’ve never been able to touch my hamstrings either. Hopefully practicing these exercises changes all that
Good luck with it!
Thanks for the video. Is it normal to feel exercise number 3 (a) in the quads towards the knee? I`m a reasonably fit 59 year old (143lb low body fat) but i cant get either leg to go beyond your nerve flossing angle shown in the video. The hamstrings are more piano strings :)
No, in exercses 3A most people feel the stretch in the upper thigh, where the psoas attaches, not where you describe. It could be your lower Rectus Femoris (3B), just lower down that most people feel it. Or it could be a slight amount of Quadriceps Tendinopathy (I have a video on that too)
I experience popping in my lower hamstring/upper calf muscle. Stretching too hard caused this. What do you recommend? Thanks
It pops every time you stretch?
@@BodyFixExercises thanks for responding. It pops when I bend my knees in and out. For instance, if I sit and extend my leg out it pops.
I have the biggest problem with #2,
I am in my second trimester of my first pregnancy so I wonder if that is the most contributing factor. Before getting pregnant I felt much more stretchy, but i recently realized some things are more painful than normal and my lower back hurts when I squat anything as heavy as my own bodyweight. I'm hoping that is all that's going on.
Brilliant - I’ll be trying these tonight! What about using a theraband to activate the glutes?
Yep you could do that too
Dang. I’ve always had laughably poor hamstring flexibility. If I keep my spine extended I can barely touch my knees.
I feel the stretch behind my knees and calves, which I never thought about until you pointed this out. Doesn’t seem like it’s coming from the hamstrings at all.
Going to work on the nerve flossing and see if that helps.
I have a disc hernia in L5S1. All this time I thought my lack of hamstring flexibility was coming from having too tight hamstrings and too little flexibility. Just did the chair test and realised that it is indeed a nerve problem and not a lack of flexibility
can be hard to tell the difference without testing it
This guy made my day let's just say that lol😂🎉
🙏🙌👍😜
I really liketo thank you for your guidance, it is so well explained. My thigh doesn't hurt at the back of the thigh but at the front of the thigh, so can I do these exercises?
It depends where it hurts. (If it's down the bottom of the thigh, above the knee it could be Quadriceps Tendinopathy. I have a video on that)
Oooooh, this part at 4:31 is helpful to me.
👍👍👍
Is there a way to make the final exercise more difficult?
My hamstrings are actually pretty okay, but the nerves are the problem. I am doing the nerve flossing for 3+ weeks now, and I feel my ROM improves, but the nerves are still the limit, not the hamstrings. How long should it take to fix this completely so that the nerves are free completely?