The hamstrings are a recognizable bogey for athletes, fitness enthusiasts, and office workers alike. Comprised of three critical leg muscles—the biceps femoris, semitendinosus, and semimembranosus—this anatomy is responsible for controlled movement at the hip and knee joint. The main purpose of this muscle group is to flex the knees and perform hip extensions efficiently.
We use these muscles daily with each step we take, whether to walk, run, or jump. Unfortunately, weakness, inactivity, and injury can cause muscular discomfort. Hamstrings are known to lose their flexibility over time—and become increasingly vulnerable to tearing, strain and stiffness as individuals age. Curious what can be done to fend off this change in elasticity? Read on for a list of three ways to quickly relieve hamstring tension.
Start Out With a Good Stretch
Traditional, safe stretches are one reliable way to relieve hamstring tension quickly. The goal is to keep these leg muscles loose and flexible. Find a comfortable position—either standing, seated, or lying down—to do so. The right position depends on your tolerance and the underlying level of tightness or pain you feel.
Keep in mind that hamstring muscle fibers spread not only up and down—they also run diagonally. Work in multiple degrees of movement, on one leg at a time. Start slow and remain steady while you hold the stretch. Don’t forget to breathe deeply and be mindful of your form.
Focus on Strengthening for Stability
Strengthening your hamstring muscles through exercise or physical activity is another valuable strategic approach. This method helps alleviate the feeling of tightness by generating natural muscle contractions and increasing load tolerance capacity.
Bridges, donkey kicks, crabwalks, and lateral walks are a few of the leading strengthening moves to incorporate into a fitness routine. Remember to be cautious when trying out a new exercise. Pay extra attention to your range of motion and keep the number of reps low.
Massage Muscles on the Regular: Tool Therapy
Last but certainly not least is tool-assisted self-massage therapy. Applying direct pressure to your hamstrings works wonders for tightness. The cycle of relaxation and contraction that occurs softens fascial tissues and stimulates increased blood flow to the affected area. Consistency is key to effectively engaging, extending, and stretching out the muscle.
On the lookout for a high-quality and effective hamstring massage tool? Look no further than Mobilization Magic to alleviate the tightness that’s holding you back from living your life. Developed by a professional physical therapist, this tool has the unique ability to stretch the fascial skeleton of the muscle sideways, which is important in releasing adhesions within the muscles which cause a lot of the problems people experience. Learn more about the benefits of the MM tool on our website today.