Stretch Your Hamstrings Before Running
Runners are often plagued with recurrent hamstring strains and overuse. Tight hamstrings can cause a variety of musculoskeletal dysfunctions including lumbar dysfunctions, patello-femoral syndrome and sacro-iliac dysfunctions.
Proper stretching prior to and following any physical activity is crucial to avoid sprains and strains of joints and muscles. Hamstring stretches are often performed with increased strain in the lumbar spine (into flexion) and therefore inefficient for an appropriate hams stretch.
Described below is an excellent technique for stretching the hamstrings and at the same time addressing trunk stability.
- Sit on the edge of a chair with the feet unsupported.
- Place one hand on your lumbar spine to help maintain a neutral lordosis (avoid lumbar flexion).
- Gently draw in the lower abdominals (TA’s)
- Slowly extend the knee to the comfortable end-range.
- Hold for 20 seconds and repeat 3-5 times.