Hamstrings getting tighter

Hanu · 11-07-2009, 10:11 AM

I've always been fairly flexible and can fairly easily touch my head to my knees when I sit down with my legs out-stretched.

Recently I have bought my training up a few knotches - I'm jogging, swimming, doing a lot more yoga etc.

I have an office job, but I have had for years, so I think sitting down all day isn't to blame, but in the last few weeks I have found it vey hard to do anything that strains my hamstrings. I used to find this the easiest thing.

My yoga teacher has suggested stretching in the morning and after runs as well as every little while at work. She also suggested that it could be because I was opening up my hamstrings. What do people suggest? I am worried I am going to get less and less flexible!

Thanks for your help.

InnerAthlete · 11-07-2009, 11:15 PM

Hello Hanu.

Mind if I tread lightly here?
We've experienced a rash of folks popping in for a quickie then getting bent out of shape that we've not provided the required answer they wanted. So I'd like to steer clear of that potential drama whenever possible

Obviously the body changes over the years. What effects us in our twenties in one way effects us in our 40's in another (and you've not mentioned anything about you so I cannot be more specific to your case, I'm sorry).

Secondly, I personally try not to get too attached to flexibility. The body is merely a tool for self exploration. Sometimes that exploration is facilitated by mobility, other times it is facilitated by stability, then other times it is facilitated by immobility

That having been said, movement in the sagital plane (only) tends to result in hip imbalance as well as very tight hamstrings. Running, cycling, walking, kicking your dog, these things all contribute to only using flexion and extension of the hip joint and so the body MAY respond by saying:

HEY YOU!!! How about some internal rotation, external rotation, adduction, and abduction? How 'bout a little traction here???!!!!

Frankly you do more harm with worry then you would likely do with tighter hamstrings. I'd be more worried about worry and less worried about hamstrings. Wouldn't hurt to opne your hip flexors as part of your routine if you are insistent on all that sagital plane movement.

gordon

Hanu · 11-08-2009, 09:52 AM

Thanks so much for that. Some of these terms I'm not entirely familiar with - how would I translate them to my work out? Sorry if that's a stupid question - just quite new to the fitness thing.....

Do you have any practical tips?

I understand the whole thing about not getting too caught up in one aspect, though. I just hoped it wasn't indicative of an injury or something.

Thanks very much

edit: Oh, and I'm 25 years old, if that makes any difference?

Xamilo · 11-08-2009, 10:22 AM

You should stretch after each workout, for at least 5-10 minutes. By doing so you are giving a great benefit to your muscles, decreasing after workout muscle soreness, increasing flexibility, etc.

Are you being conscious on your stretching or you're just stretching because you have to, because this makes quite a difference.

Stretching after each workout when your muscles are warm, benefits incredibly on elasticity.

You're way too young to think you've lost your flexibility for life

InnerAthlete · 11-08-2009, 06:23 PM

Practical tips? I suppose.

I am suggesting that you research the movements of the hips, many of which I've already listed. Google hip flexion and extension THEN understand it is only two of eight movements of the hip complex.

So when looking at your "workout" consider what you might add that does NOT focus on flexion and extension. Soccer tends to be a bit more balanced because the leg actions require internal and external rotation where running and cycling do not.

But if one is not thinking of their yoga practice as a counter balance to their living then one would merely be doing "more of the same" in that practice and heaping on to an already growing pile. An engine the runs constantly fails often. An engine that never runs may become stagnant.

Hanu · 11-09-2009, 10:27 AM

Okay, great. Thanks both of you.

I don't think I am doing enough of a warm down after my runs I never feel sore, so I always just think a walk across the sand is enough of a cool-down. I will definitely add some post workout stretching in there!

Also, I am very interested by the movement thing. I guess I have been fairly limited. I will have a think about how to get my hips moving in different ways.

Thanks!

Katrina · 11-09-2009, 11:53 AM

Hanu,

In addition to the suggestions already posted, I'd like to share what I do after I run. If I don't do a full yoga practice, I at least stretch my hamstrings, quads, hip flexors, calves, and the rotator muscles of the hips.

Specifically, I'll do downward dog and/or a forward bend (but if you're really tight and your lower back tends to round when you bend forward, I'd suggest putting your hands on a wall or chair to get the natural inward arch of the lower back). Down dog is nice because your calves will get a good stretch. Also, a lunge and thigh stretch of some sort to say 'hi' to my hip flexors and quads. Working these into sun salutations with cobra for a nice back bend is excellent if you're spending a bit more time - I'm just giving you the bare minimum here. Then I'll do a standing figure 4 stretch or 'thread the needle' pose (same thing on the back) or pigeon to get the outside of the hips. I finish with a twist and usually another forward bend.

Learning optimal alignment for these stretches from a skilled teacher is key, because there is a big difference in the body between aligned and misaligned stretching - alignment is of enormous benefit, while misalignment can bring potential risk of injury.

One thing to keep in mind as you're stretching is to tone the muscles while you stretch. This means you're engaging what you're stretching - not clenching, but firming the muscles. Stretching passively can be perceived as a threat by the body, contributing to more tightness. Remember to breathe mindfully as you stretch - this can make all the difference!

It's fantastic that you're paying closer attention to your body. Enjoy the deepening of your practice!

Katrina

ozone · 11-11-2009, 03:55 PM

strenghten the contraction on your quads in forward bend to allow the hammies to open and stretch!

Hanu · 11-15-2009, 11:59 AM

Thanks so much. I still need to implement some of these suggestions, but by just being a bit more mindful, breathng into it a bit more and working with my body instead of getting frustrated I already saw a lot of improvement in my class today.

Thanks so much - this is a great forum!

11-07-2009, 11:15 PM	#2
InnerAthlete Mostly Good Egg Join Date: Dec 2005 Location: Seattle, WA Posts: 1,787	Hello Hanu. Mind if I tread lightly here? We've experienced a rash of folks popping in for a quickie then getting bent out of shape that we've not provided the required answer they wanted. So I'd like to steer clear of that potential drama whenever possible Obviously the body changes over the years. What effects us in our twenties in one way effects us in our 40's in another (and you've not mentioned anything about you so I cannot be more specific to your case, I'm sorry). Secondly, I personally try not to get too attached to flexibility. The body is merely a tool for self exploration. Sometimes that exploration is facilitated by mobility, other times it is facilitated by stability, then other times it is facilitated by immobility That having been said, movement in the sagital plane (only) tends to result in hip imbalance as well as very tight hamstrings. Running, cycling, walking, kicking your dog, these things all contribute to only using flexion and extension of the hip joint and so the body MAY respond by saying: HEY YOU!!! How about some internal rotation, external rotation, adduction, and abduction? How 'bout a little traction here???!!!! Frankly you do more harm with worry then you would likely do with tighter hamstrings. I'd be more worried about worry and less worried about hamstrings. Wouldn't hurt to opne your hip flexors as part of your routine if you are insistent on all that sagital plane movement. gordon __________________ Gordon Kaplan Certified Purna Yoga Teacher (CPYT) Yoga Alliance RYT-500 International Association of Yoga Therapists (IAYT) M.S. Kinesiology, Indiana University http://www.teamyoga.com http://www.yogamojodojo.com http://www.innerathlete.net/forum

11-08-2009, 09:52 AM	#3
Hanu trimshát Join Date: Nov 2009 Posts: 38	Thanks so much for that. Some of these terms I'm not entirely familiar with - how would I translate them to my work out? Sorry if that's a stupid question - just quite new to the fitness thing..... Do you have any practical tips? I understand the whole thing about not getting too caught up in one aspect, though. I just hoped it wasn't indicative of an injury or something. Thanks very much edit: Oh, and I'm 25 years old, if that makes any difference? Last edited by Hanu; 11-08-2009 at 09:54 AM. Reason: adding detail

11-08-2009, 06:23 PM	#5
InnerAthlete Mostly Good Egg Join Date: Dec 2005 Location: Seattle, WA Posts: 1,787	Practical tips? I suppose. I am suggesting that you research the movements of the hips, many of which I've already listed. Google hip flexion and extension THEN understand it is only two of eight movements of the hip complex. So when looking at your "workout" consider what you might add that does NOT focus on flexion and extension. Soccer tends to be a bit more balanced because the leg actions require internal and external rotation where running and cycling do not. But if one is not thinking of their yoga practice as a counter balance to their living then one would merely be doing "more of the same" in that practice and heaping on to an already growing pile. An engine the runs constantly fails often. An engine that never runs may become stagnant. __________________ Gordon Kaplan Certified Purna Yoga Teacher (CPYT) Yoga Alliance RYT-500 International Association of Yoga Therapists (IAYT) M.S. Kinesiology, Indiana University http://www.teamyoga.com http://www.yogamojodojo.com http://www.innerathlete.net/forum

11-09-2009, 11:53 AM	#7
Katrina pañcaashát Join Date: Jul 2009 Location: BC Canada & New Orleans Posts: 50	Hanu, In addition to the suggestions already posted, I'd like to share what I do after I run. If I don't do a full yoga practice, I at least stretch my hamstrings, quads, hip flexors, calves, and the rotator muscles of the hips. Specifically, I'll do downward dog and/or a forward bend (but if you're really tight and your lower back tends to round when you bend forward, I'd suggest putting your hands on a wall or chair to get the natural inward arch of the lower back). Down dog is nice because your calves will get a good stretch. Also, a lunge and thigh stretch of some sort to say 'hi' to my hip flexors and quads. Working these into sun salutations with cobra for a nice back bend is excellent if you're spending a bit more time - I'm just giving you the bare minimum here. Then I'll do a standing figure 4 stretch or 'thread the needle' pose (same thing on the back) or pigeon to get the outside of the hips. I finish with a twist and usually another forward bend. Learning optimal alignment for these stretches from a skilled teacher is key, because there is a big difference in the body between aligned and misaligned stretching - alignment is of enormous benefit, while misalignment can bring potential risk of injury. One thing to keep in mind as you're stretching is to tone the muscles while you stretch. This means you're engaging what you're stretching - not clenching, but firming the muscles. Stretching passively can be perceived as a threat by the body, contributing to more tightness. Remember to breathe mindfully as you stretch - this can make all the difference! It's fantastic that you're paying closer attention to your body. Enjoy the deepening of your practice! Katrina __________________ Freedom and Awakening. One breath at a time... http://www.YogaWithKatrina.com www.Twitter.com/KatrinaAriel

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11-07-2009, 10:11 AM	#1
Hanu trimshát Join Date: Nov 2009 Posts: 38	I've always been fairly flexible and can fairly easily touch my head to my knees when I sit down with my legs out-stretched. Recently I have bought my training up a few knotches - I'm jogging, swimming, doing a lot more yoga etc. I have an office job, but I have had for years, so I think sitting down all day isn't to blame, but in the last few weeks I have found it vey hard to do anything that strains my hamstrings. I used to find this the easiest thing. My yoga teacher has suggested stretching in the morning and after runs as well as every little while at work. She also suggested that it could be because I was opening up my hamstrings. What do people suggest? I am worried I am going to get less and less flexible! Thanks for your help.

11-08-2009, 10:22 AM	#4
Xamilo pañcaashát Join Date: Nov 2009 Posts: 57	You should stretch after each workout, for at least 5-10 minutes. By doing so you are giving a great benefit to your muscles, decreasing after workout muscle soreness, increasing flexibility, etc. Are you being conscious on your stretching or you're just stretching because you have to, because this makes quite a difference. Stretching after each workout when your muscles are warm, benefits incredibly on elasticity. You're way too young to think you've lost your flexibility for life

11-09-2009, 10:27 AM	#6
Hanu trimshát Join Date: Nov 2009 Posts: 38	Okay, great. Thanks both of you. I don't think I am doing enough of a warm down after my runs I never feel sore, so I always just think a walk across the sand is enough of a cool-down. I will definitely add some post workout stretching in there! Also, I am very interested by the movement thing. I guess I have been fairly limited. I will have a think about how to get my hips moving in different ways. Thanks!

11-11-2009, 03:55 PM	#8
ozone dashan Join Date: Nov 2009 Posts: 19	strenghten the contraction on your quads in forward bend to allow the hammies to open and stretch!

11-15-2009, 11:59 AM	#9
Hanu trimshát Join Date: Nov 2009 Posts: 38	Thanks so much. I still need to implement some of these suggestions, but by just being a bit more mindful, breathng into it a bit more and working with my body instead of getting frustrated I already saw a lot of improvement in my class today. Thanks so much - this is a great forum!