How To Fix Chronically Tight Hamstrings
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- Опубліковано 31 тра 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 UA-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!
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
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!
Omg. I've had this issue for 3 years and I've watched every fitness video on it on UA-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 UA-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?
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
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!🙌
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!👍
surely the best video i found about tight hamstring and their postural aftermath, congratulations!! great job.
Thank you! 🙏
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!!
Thank you! And great pacing on the video; slow enough I could follow along but not a 40 minute slogger that I am skimming.
I'm def going try these, thanks!
Please do!
Very helpful indeed!! Many many videos out there,this one really stands out🙌
Thank you! Very nice of you🙏🙏🙏
Really good explanations, thank you.
You are welcome!
Great video. Will try these out
Good luck with it!
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!
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
👍👍👍
Amazing content! Thank you so much!!!
My pleasure!
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!
Clearly explained and effective. Thank you :)
Glad it was helpful!
Amazing video, great advice
Glad you enjoyed it,!
Great info , thank you!!!
No worries!
Thank you very much for your helping dear teacher
It's my pleasure
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! 👍🙌
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!
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!
Fantastic video expertly explained thanks😊
So nice of you
Excellent video, very educational!
Cheers!
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!
great video. well done
Thank you very much!
Best video on hamstring injury
Thank you doc!!
Glad you enjoyed it!
You are fantastic, best on UA-cam! thank you so much!
Wow, thanks!
Very clear explanation. Excellent exercises. I’m feeling the benefit within a week.
Great to hear!🙌
Bravo Sir, an excellent instructional video.
Many thanks!
Thanks bunches.
Just found your channel and subscribed.
I’ll give these a go. 👍
Welcome aboard!
This looks amazing. I will try
Good luck with it!
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 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!
Great information. Thank you sir.
Very welcome!
Thanks for sharing your wisdom and experience, highly appreciated! Health is wealth, God bless you! 🙏
👍🙏
very useful, thank you
You are welcome!
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! 🙌💥
thank you!
You're welcome!🙌
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!
Hi from the UK, I want to echo all the positive comments, great job,well done you and thank you
Thank you very much!
This is probably the best video on UA-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!🙌
It's pleasant to listen an expert! Guy is really cool
🙏🙏🙏
Criminally under viewed video my man, great content!
Thanks man!
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!
Excellent
Thanks
As someone with EDS, I am grateful for this alternative information!
My pleasure! Hope it helps
amazing thank you
Glad you liked it!
Thanks
Welcome!!
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 👍👍👍
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
You are the best 👌!
Cheers George!!
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!
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!
you are my new hero
😆✌️💪
best video in the internet about tight hamstring
🙏🙏🙏 cheers
Thank you so much
No problem!!
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!
another quality instructional video... plain, simple, clear (unlike majority of other advice on yt!)
Thanks and well done 👍
Thanks Adrian! 🙏🙏🙏
Best video!!! 😄
cheers!
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
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
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
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.
Gold!
🎉🙌🙏
Great info and demos. TY! 👏👏👏😎
My pleasure!
Great content, well delivered.
Liked and subscribed!
Welcome aboard!🙌
Any alternative for bridge? As doing bridge exercise have resulted in neck pain
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)
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!
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?
Is there a way to make the final exercise more difficult?
Wow finally i get what's wrong with my leg pain
Awesome!!
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!
What causes the electric shock at the knee cap area when my bent knee touches the ground.
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 😂
🤣
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
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?
(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!
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?
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
Can you do a high hip realignment video?
High hip? The actual hip, or the pelvis? I don't quite get you. Like when one side of your pelvis sits higher than the other side?
Brilliant - I’ll be trying these tonight! What about using a theraband to activate the glutes?
Yep you could do that too
From a physio, great video with good insights and explanation.
Cheers BPT! 🙏
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.
What if in the first possibility i still feel the hamstring cramp?? What exercise should i Do??
Oooooh, this part at 4:31 is helpful to me.
👍👍👍
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)
This guy made my day let's just say that lol😂🎉
🙏🙌👍😜
Hey great video :) I have a question. I have extremely tight and sensitive Hamstrings to the point I can't touch reach past my mid thigh, and now have an automatic bend in my lower back when I do forward flexion instead of at my hips.
I get tightness all the way down to my calves and it feels like my sciatic nerve, but if I do the slump test and lift my head it's still there. I'm just not sure what more I can do to fix it. Especially when I'm not 100% sure on the cause....nerve or tightness and how to fix it? Please help me solve my issue.
(I have an anteriorly Rotated pelvis, Slight Scoliosis, Hyper Extended Knees, I walk with medical rotation of my feet, pes planus, tight Quads, calves, QL, Errectors, no ab strength or glute strength).
Sounds neurological. I'd say you need a full examination of your spine and an MRI. Maybe a disc issue.
Nerve flossing might help but don't do it if it hurts or really pulls
@@BodyFixExercises Okay thankyou :)
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
👍
can i play badminton volleyball and football with tight hamstrings ??? like i have not that much pain and can i apply mustard oil on that area.. i am 26 years old
I've been suffering Achilles Tendonitus type pain for 2 years now, hopefully this might help me. I suspect I have shortened calf muscles due to sciatica/ruptured disc years ago. My heal doesn't touch the floor for a while in the mornings.
Definitely sounds short