Welcome to the Podiatry Blog of Dr Richard Blake of San Francisco. I hope the pages can help you learn about caring for foot injuries, or help you with your own injury.
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Showing posts with label Hamstring Stretches. Show all posts
Showing posts with label Hamstring Stretches. Show all posts
The above article documents the long held belief that static stretching (holding a stretch for a certain length of time) helps with hamstring tightness. The hamstrings, calf/achilles, quadriceps, and iliopsoas are the most common muscle/tendon complexes that a podiatrist has their patients stretch. I have added a video I made on hamstring stretching.
"I wish I had a dollar" as the old saying goes "for everytime a patient with hamstring injury is doing stretching, but does not know the difference between upper and lower hamstring stretching". This is especially important when the hamstring injury is in the upper part by the buttock.
Here are two methods for stretching the lower part of the hamstrings (the big muscle group in the back of your thigh). Stretching of the hamstrings, quadriceps, and calf/achilles is a vital part of most pre and post workout regimens. The young man on the left is using improper technique, whereas the young lady on the right using stress-free perfect technique. Watch the video below to see if you can pick up on his problem.
The following video is of a variation of hamstring stretches for the patient with chronically tight hamstrings who has trouble ever getting loose. That being said, one of the common causes of chronically tight hamstrings is a version of sciatica. This great hamstring stretch can irritate the sciatic nerve, and you really do not want to do that. Have a physical therapist or physician verify that you do not have sciatic nerve tension causing hamstring strain before starting this stretch. Also, make sure you are properly doing the normal upper and lower hamstring stretches for one month several times per day to workout some of the tightness. The link to these stretches are below. Also, start with 10 minutes of heat followed by 5 minutes of ice for 1 month three times per week before attempting more time. Never stretch through pain, ever!!!
The basic principles of Contract Relax Stretching are introduced in the above video. A specific demonstration of partnered hamstring stetching is shown. Contract Relax stretching technique can be used on any tight muscle/tendon group. The muscle is fatigued by alternating contractions against some resistance allowing for better stretching. This is the same basic principle of stretching that warming up a muscle/tendon will allow for a deeper stretch. In the partnered hamstring stretch demonstrated, the patient contracts the hamstring against the resistance of the partner's shoulder. Isometrics are normally done to a slow count of 6 with increasing strength as the count continues. During the stretch part, the partner gently and gradually stretches the hamstring to its endpoint. The same basic stretching principles as in the video link and text link below are followed including deep breathing, no pain while stretching, alternating sides, no bouncing, etc. Contract Relax Stretching can also be done solo to achieve better flexibility by creating a contraction followed by a stretch alternating program. For example, solo or unpartnered contract relax for the achilles can be an alternating program of 5 one-sided toe raises, followed by a 30 second stretch, repeated 5 times. I hope this introduces this powerful stretching technique to you, especially used in hard to stretch muscle/tendon groups.
