Many people experience posterior thigh tightness from time to time and often tightness and pain can become a recurrent injury theme throughout one’s lifetime. This often leads to people trying many different hamstring stretching and strengthening approaches, yet they still are left with chronic symptoms. Don’t be discouraged if this is you…
The solution to your problem may be related to a lack of hip strength, not the hamstring at all! Our hamstring is a 2 joint muscle that attaches posterior to the pelvis and below the knee to the tibia and fibula. Because of this alignment the hamstring can both bend the knee and extend the hip.
Our body’s
main hip extensors are the gluteus maximus muscles which are large and powerful muscles that perform the majority of hip extension. When we have weakness, delayed timing, or inhibition of the glutes, our hamstrings become the dominant muscle to perform hip extension and become overused. An overused muscle cannot recover from the demands of activity and movement and is susceptible to tension injuries and flexibility restriction.
Glute strengthening therefore is an effective means of treatment for hamstring pain when weakness is involved. Some simple ways to improve glute strength are step ups, bridges, lunges and squats. As you begin a strength program understand that strength changes occur over a 6 wk time frame. Start with reps of 10-20 and work up to 3 sets to fatigue (mild good burn). Add weight or resistance as needed.
As glute strength improves, the hamstring no longer becomes the dominant hip extensor muscle and healing can take place. If you continue to experience discomfort, feel free to contact an Alpine PT orthopedic specialist. You may be experiencing hamstring symptoms related to the spine, pelvis or hip
joint referral. We’re here to help you get back to the activities you know and love!
If you have any further questions about hamstring strains or exercise guidelines please contact Alpine Physical Therapy at 541-382-5500 or email info@alpinephysicaltherapy.com.