Running Injuries | How to Battle Tight Hamstrings!, by The Run Experience on YouTube. 11 min 18 s.
- Video length
- 11 min 18 s
- Time to do it
- 15 minutes
- Difficulty
- Easy
- Steps
- 7
What you need
Steps
Cool down first. Walk for 3 to 5 minutes after your run so your heart rate drops and your muscles are warm before you stretch.
Do a standing hamstring stretch. Put one heel on a low step with the leg straight, hinge forward from the hips until you feel a stretch, and hold 30 seconds per side.
Try a lying hamstring stretch. Lie on your back, loop a towel around one foot, and gently pull the straight leg toward you for 30 seconds, then switch legs.
Add a seated stretch. Sit with one leg straight and the other bent, reach toward the straight foot, and hold 30 seconds without bouncing.
Strengthen with glute bridges. Lie on your back, feet flat, and lift your hips 10 to 15 times for 2 to 3 sets to support the hamstrings.
Do a few slow single-leg deadlifts. Stand on one leg, hinge forward with a flat back, and return to standing 8 to 10 times per side.
Finish with light walking or easy movement for 2 minutes, then drink water.
Tips and common mistakes
Stretch only to a mild pull, not to pain, and never bounce.
If a stretch causes sharp pain or numbness, stop and rest the leg.
Keep the routine regular, a few times a week, rather than one long session.
Warm muscles stretch better, so do this after a run or a warm shower.
Questions
How long should I hold a hamstring stretch?
Hold each stretch for about 30 seconds and repeat 2 to 3 times per leg. Breathe slowly and keep the stretch gentle.
Should I stretch before running?
Light dynamic movement like leg swings is better before a run. Save longer static stretches for after your run when muscles are warm.
When should I see a doctor?
See a doctor or physio if pain is sharp, lasts more than a week, or you cannot bear weight on the leg.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
