Why Your Hamstrings After Running Stay Tight (Fix It in 8 Mins), by Run and Stretch on YouTube. 8 min 4 s.
- Video length
- 8 min 4 s
- Time to do it
- 8 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Walk for 2 to 3 minutes after your run until your breathing is easy. This cools you down before you hold any stretch.
Sit on the floor with one leg straight and the other bent. Hinge forward from your hips over the straight leg until you feel a mild stretch. Hold 20 to 30 seconds, then switch sides.
Stand with one heel on a low step and your knee almost straight. Keep your back flat and hinge forward from the hips. Hold 20 to 30 seconds on each side.
Lie on your back and loop a towel around one foot. Keep the other leg bent on the floor. Gently pull the leg toward you until the back of your thigh stretches. Hold 20 to 30 seconds, then switch.
In the same lying position, press your foot into the towel for 5 seconds. Relax, then pull the leg slightly closer. Hold for 20 seconds and switch sides.
Sit with both legs straight and your back tall. Reach toward your feet by hinging from your hips, not by rounding your back. Hold 20 to 30 seconds.
Stand tall and swing one leg forward and back 10 to 12 times. Keep the swings small and controlled. Switch legs.
Repeat the full routine for a second round if you have time. Rest 30 seconds between rounds and stop if any stretch feels sharp.
Tips and common mistakes
Breathe slowly and relax into each stretch instead of bouncing.
Stop at a mild pull, not sharp pain, especially behind the knee.
Stretch after every run and on rest days if your hamstrings still feel tight.
Keep your back flat during hip hinges to target the hamstrings, not your lower back.
Questions
How long should I hold each hamstring stretch?
Hold each static stretch for 20 to 30 seconds. Do one or two rounds per side, depending on time.
Should I stretch before running too?
Use dynamic moves like leg swings before a run. Save longer static holds for after running.
Can I do this routine with a hamstring strain?
Use gentle range only if you feel mild tightness. Skip it and get advice if you feel sharp pain, swelling, or pain when walking.
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.
