| Article written on June 4th, 2016 at 12:53pm | Follow Garrett on Facebook, Twitter, and Instagram |
Recently, I have had the conversation with several of my clients on the topic of tightness. Where I think most are going wrong is defining tightness and their intervention to it. Just because we feel “tight,” doesn’t mean we have to stretch. In some situations it may actually exacerbate the problem.
With “tightness” being so subjective, we often fall victim to stretching every single time with little to no resolution in the symptom. Essentially that is what it is, a symptom not the actual problem.
A deeper look at hamstring tightness…
The hamstrings in particular are a group of muscles that commonly feel tight. The first step is to assess hamstring length to determine if the muscles themselves are shortened. Shortened is the objective way to describe a truly tight hamstring. Here is a video to help you self-assess hamstring length…
After completing the self-assessment, the inability of the knee to extend within 30 degrees of full extension is a positive finding determining you have a shortened (“tight”) hamstring. A negative test means your symptoms are subjective and there may be something else that is causing this feeling.
Negative tests are the ones where looking for the root cause needs to be investigated. The origin can vary and may include pelvic malalignment, fascial restriction, lack of gluteal activation, and even hamstring weakness. Stretching in these cases can exacerbate your symptoms, rather than solve the problem. Luckily I created videos to help you investigate further.
The role of pelvic position on hamstring tightness…
First let’s look at the pelvis’ role in hamstring tightness. If you have malalignment or rotation at the pelvis than it may alter the length/tension relationship surrounding the hips. Hip flexor tightness is actually a predisposing factor to hamstring tightness as it often causes an anterior pelvic position which places stress on the hamstrings. Learn more below…
How a fascial restriction can cause hamstring tightness…
The fascial system is an interconnected matrix of tissue that spans throughout the body. The hamstrings are contained with the superficial back line (SBL) which runs from the bottom of the foot, up the back of the body, to the skull. This means that tightness elsewhere throughout the fascial line may be perceived as a hamstring issue. This includes the plantar fascia, calf, sacrotuberous ligament, erector spinae, and sub-occipitals, to name a few. Learn more below…
Gluteal inhibition and it’s affect on hamstring tightness…
The gluteals and hamstrings are important muscle groups when working together. Oftentimes from improper use, long hours sitting, and lack of attention, the gluteals become inhibited. When this happens, the neuromuscular connection becomes disrupted and the muscles don’t fire to their fullest extent leading to increased stress and tension through the hamstrings. Therefore, gluteal inhibition can predispose the hamstrings to unwanted tension. Learn more below…
Summary
For years, we have recommended stretching when tightness is present. The issue that arises is that tightness can be a feeling and not a true objective measure. When that’s the case, stretching can further exacerbate the problem and be far from a successful intervention. My hope is that this post allows you to dig deeper into your hamstring tightness and saves countless hours spent stretching.
By: Garrett McLaughlin, MS, ATC, CSCS, ART
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