Addressing Limited Range Of Motion In The Hamstrings
Range of motion is not the most exciting thing to think about when it comes to your fitness and physical well-being. The costs however of having limited range of motion can have immediate or long term effects on your workouts, as well as your daily life. The human body is a highly complex system whereby muscles attach to various bones at insertion points, and then are used by the body to initiate movement. When muscles are overly tight however, it can impede the movement, or range of motion possible. In this article we’ll take a look at some of the common sources for limited range of motion.
Tightness In The Hamstrings
The hamstrings are one of the most common sources for limited range of motion. When unaddressed, tight hamstrings can lead to improper movement patterns both in daily life and during traditional resistance training, as well as isometrics and plyometrics. The hamstrings are not a muscle, but rather a term to refer to multiple muscles in the back of the legs. These muscles are continuously used throughout the day during walking, stepping and virtually all sports in one form or another.
Tightness in the hamstrings can be identified in a few ways. A basic test for range of motion can be done by lying on your back and using a stretch band wrapped around the foot. By pulling back on the band with the leg straight, you can get a good idea for how tight your hamstrings are. The closer you can pull your leg toward your head, the greater your flexibility with respect to the hamstrings. If you can only pull your leg until it is pulling straight up overhead, or you cannot even pull it that far, you have considerably limited range of motion in your hamstrings, and a program of myofascial release and stretching is probably appropriate.
Another test that can identify range of motion restrictions with respect to the hamstrings is the Overhead Squat Test. This test entails performing a squat, feet about shoulder width apart, with the arms extended overhead and the palms of the hands facing forward. It is necessary to have someone watch you perform this test and/or videotape the squat in order to identify certain movements indicative of tightness in the hamstrings.
There are a few things to look for when doing the Overhead Squat Test. If your knees tend to turn inward as you do the squat (what is otherwise known as knee valgus), you may have tightness in the short head of the Biceps Femoris. If upon doing the squat your lower back tends to round, tightness in the hamstrings can again be a major contributor.
Having someone familiar with the Overhead Squat Test is ideal. There are many things to look for in this single test, however the two mentioned above are both great overall indicators of tightness in the hamstrings.
Working On Your Flexibility And Range Of Motion In The Hamstrings
Once you have identified that you have tight hamstrings, and thus restricted motion, you can begin to take steps to increase flexibility and range of motion. A technique called myofascial release can be used before stretching. Myofascial release helps to relax or free up something called myofascial adhesions. Doing this before stretching can help one get a better and more effective stretch. Balls and foam rollers can be used for myofascial release, but for the hamstrings I personally prefer a foam roller.
There are multiple ways to stretch the hamstrings, but my personal favorite is a supine hamstring stretch using a stretch band. The reason I like this stretch is because it allows you to get a great stretch in the hamstrings without involving the back. The stretch is actually the same as the test I indicated above for testing flexibility. You simply lie on your back, secure one end of the band around your foot, and then straighten your leg out. As you begin to pull the band up toward your head, you will eventually feel the muscle become tight. Never pull a stretch anything beyond mild discomfort.
If you do the supine hamstring stretch with a band for at least 3 sets of 30 seconds each, with each leg, and you do it on most days of the week, you should start noticing increased flexibility and range of motion over time. This will allow your body to move through a more full range of motion in everyday activities as well as various resistance lifts, isometrics, and plyometrics.
Paul Owens is a personal trainer in the Cleveland area. He is a Certified Personal Trainer through the National Strength and Conditioning Association, and the National Council on Strength and fitness. He is also a Corrective Exercise Specialist through the National Academy of Sports Medicine. He can be reached at http://www.clevelandpersonaltraining.com
