Hamstring Stretches

Written by Dr. Steve Chaney on . Posted in current health articles, Exercise, Muscle Therapy and Health

 What To Do For Tight Hamstrings

Author: Julie Donnelly, LMT –The Pain Relief Expert

Editor: Dr. Steve Chaney

 

You are about to begin your run, or maybe you have just finished running. Your hamstring feels really tight. Maybe it is even painful. It seems obvious that you need to stretch it, but that could be exactly the wrong thing to do!

You Need To Release Muscle Fiber Knots Before You Do Hamstring Stretches!

hamstring exercisesStretching can be dangerous if the muscle is shortened by spasms.  A spasm (also called a muscle knot or trigger point) is like tying a knot in the center of the muscle.  And while each spasm may only involve a few fibers; there can be multiple spasms throughout the muscle.

Each spasm feels like a bump when you slide your fingers deeply down the length of the muscle. These spasms normally form over an extended period of time, often from repetitive strain on the muscle fibers.

Muscle Spasms Are At The Heart of the Stretching Misconception

It is important that you think of a spasm as a knot in the muscle fibers in order to understand why it can hurt to stretch.

A muscle begins on a stationary bone, crosses over a joint, and then inserts into a moveable bone.  When the muscle pulls on the moveable bone, the joint moves, however, if the muscle has a “knot” in it you can cause micro-tears to the fibers as you stretch.

As you stretch, knots within the muscle get tighter, this also causes the fibers on either side of the spasm to overstretch.  Overstretching can cause fiber tears either along the length of the muscle or where the fibers attach to the bone.  In most cases this can be avoided by simply applying pressure to the muscle to release the spasm before you stretch.

What Do Hamstrings Do?

Your hamstrings are responsible for bending your knee.  Every time you take a step, sit down, or climb stairs, you contract your hamstrings.

The only time your hamstrings aren’t contracting is when you are standing up straight.  This means they are frequently repetitively strained and contain multiple spasms along the muscle fibers.  These tight muscles put a strain on the back of your knee and at the origination point (the bottom of your posterior pelvis).

What Causes Tight Hamstrings?

The hamstrings are a bit unique from other muscles because while they can certainly have spasms in the fibers from repetitive strain injuries, they are also overstretched because of two major muscles that rotate the pelvis down in the front.

The two muscles that cause tight muscles to be overstretched are the iliopsoas (a muscle on the front side of the lumbar vertebrae) and the quadriceps (front of the thigh).

As these muscles get tight, primarily from sitting, they cause the pelvis to rotate forward and down.  As your pelvis rotates down in the front, it rotates up in the back.

Since your hamstrings originate on the bottom of the posterior pelvis, as it is moving up, the muscle fibers are already overstretched – so you don’t need to stretch them further.  In fact, if you stretch them they could potentially tear.

What Should You Do Before Your Hamstring Stretches?

relieve muscle knotsIt’s actually a 3-step process.  The key is to release tension in the front of the body before you can safely stretch the hamstrings.

First you need to release the tension in your quadriceps, this will take the tension off the front of the pelvis. You do this by rolling out your quadriceps muscles which releases trigger points (muscle spasms).

hamstring stretchesNext, stretch your iliopsoas. A low lunge is a great way to stretch the iliopsoas. This causes the pelvis to rotate up in the front and down in the back. As that happens tension is removed from the hamstrings.

tight hamstringsNow you can release the spasms in the hamstrings. You do this by sitting on a trigger point therapy ball, ironing out your hamstrings. Stay on specific points of pain; these are the knots in the muscle fibers you need to release. The direct pressure forces out the toxins, draws in blood and causes muscle fibers to lengthen.

Releasing muscle knots in your quadriceps, stretching your iliopsoas and releasing muscle knots in your hamstrings MUST be done before you can safely perform your hamstring stretches.

Do yourself a big favor and take these short steps; you will notice a difference!

Wishing you well,

Julie Donnelly

 

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

 

About The Author

julie donnellyJulie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

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Comments (1)

  • Mary Riley

    |

    As a yoga instructor, I find I naturally gravitate to the low lunge at the beginning of class. Now I know why! How very helpful this information is regarding hamstrings. Thanks kindly!

    Reply

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A Simple Treatment To Make Your Eye Pain Disappear

Author: Julie Donnelly, LMT –The Pain Relief Expert

Editor: Dr. Steve Chaney

 

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So, I want to share this with you, and if you have any other good news stations/websites you love, please feel free to share it with me.

I think I’m off to the beach with a big umbrella and a thermos of ice-cold tea!  Living the e-a-s-y life!

Have a relaxing month!

 

Eye Strain And Eye Pain

 

eye pain reliefThis week I had a client come to the office with a situation that is pretty rare.  He described his pain as on his eyeball, which then referred to the entire top half of his skull.  It was like drawing a line that went under his eyes, through his ears, and around his head.  It was definitely a headache but concentrated on his eyes.  He was in desperate need of eye pain relief.

This client works in an industry that has the computer screen changing frequently and he’s needing to locate information on the new screen quickly.  He has experienced eye strain before, but other times just having the weekend off has resolved the problem.  This time the pain didn’t go away.

We don’t ever think about the muscles that move our eyes, but they can get repetitively strained just like any other muscle in the body.  This especially happens if you are watching something that has your eye moving back and forth rapidly, like a game on your computer or phone.

The muscles that are most prone to a repetitive strain injury are the ones on the top of the eye and on the outside of the eye.  I’m not an eye doctor so I can’t explain why these two muscles cause more problems than the others, but my experience has shown this to be the truth.

 

Eye Pain Relief

 

eye pain relief massageThe treatment is simple, but you need to do it cautiously.  If you wear contacts, you’ll need to remove them. The pressure is VERY light.

Put your fingertip directly onto your eyeball and press down GENTLY.

Slide your finger from the top of your eyeball to the outside of your eyeball.

If you find a point where it is tender, that’s the spasm that is putting a strain on your eyeball.  Just leave your fingertip on that point for 30 seconds.

You may even get a light show while doing this, with different shapes and colors.

You’ll find that this simple treatment will soothe tired eyes at the end of the day.  But remember, the pressure needs to be light and gentle.

Why stay in pain when it’s so easy to find the muscular source of the problem and eliminate it?

 

 

Treat Yourself to Pain-Free Living (https://julstromethod.com/product/treat-yourself-to-pain-free-living-hardcopy/) is filled with over 100 pictures pain free living bookand descriptions proven to show you how to find and self-treat muscle spasms from head to foot!

Join the 1000’s of people worldwide who have discovered that tight muscles were the true source of pains they thought were from arthritis, fibromyalgia, and other serious conditions.  You have nothing to lose, and everything to gain by releasing tight muscles.

 

Treat Yourself to Pain-Free Living is your step-by-step guide to pain relief!

 

 

Wishing you well,

 

Julie Donnelly

 

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

 

About The Author

julie donnellyJulie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

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