8 Tips For Tight Hamstrings

Stephanie Duffey • Jul 06, 2020

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As a physical therapist, I hear complaints all the time related to tight hamstrings. In fact, the hamstrings get a bad rap for always being the problem muscle, but if we take a closer look, you’ll find that your hamstring tightness may just be a symptom of another issue. Here, I’ll break down my top 8 tips for relieving tight hamstrings and preventing future pain in this muscle group.
 
1. Don’t be a sloucher. 
Poor posture can be a huge contributing factor for hamstring tightness. When you arch your back, you’re actually putting more strain on your hamstrings to help hold you in that position. Instead, focus on stacking your ribs over your pelvis. Your hamstrings will thank you!
 
2. Be a belly breather.
Being a belly breather goes hand in hand with keeping good posture. When you stand properly, your diaphragm works more effectively, enabling you to breathe better while creating stability and activation through the core. 
 
3. Keep your core strong.
When you stay mindful of your posture and breathe through your belly, you’re activating your core. In addition to following tips 1 and 2, it’s also important to specifically target the core as a muscle group. Tight hamstrings could be compensating for a weak core, so make core part of your weekly training routine. Here are some of my favorite exercises to work those abs (Plus bonus side effect: You’ll look great in your swimsuit!)
 
4. Keep your glutes strong.
Remember in tip 3 when I said that your hamstrings could be compensating for a weak core? The same is true with your glutes. The more you train the glutes and core, the better off your hamstrings will be. So share the love with other muscles groups. Download my Runner’s Prehab Guide for some of my favorite moves for strong glutes. (These are great exercises even if you don’t run!)
 
5. Don’t be a “sitter.”
This one’s for all my peeps with desk jobs. When you sit all day, you put your hamstrings in a shorter, tightened position. Take advantage of this quarantine and break up your day by going for short walks so you don’t get stiff. It’s also a great way to take a mental break!
 
6. Remember the hammies in your strength routine.
Fun fact, tight muscles do NOT always equal strong muscles. If your hamstrings are tight, it could actually be a sign that you need to strengthen them. Try some of these moves for strong hamstrings.
 
7. Practice dynamic stretching before a workout
You’ve probably heard this before but it’s incredibly important to move while you stretch to prevent cramping and better protect your muscles. Try walking hips swings or some of these exercises to set yourself up for success before your workout.
 
8. Foam roll after a workout.
One of the best ways to release knots and trigger points is foam rolling. It’s an awesome recovery for your muscles after a run or workout and provides a deep release while preventing muscle tension and pain. Do your muscles a favor and show them some love after you make them work! Here’s my favorite foam roller.
 
Need help treating your tight hamstrings? Let’s chat!

Nutrition Tips for Runners Who Want to Feel Good, Run Fast, and Recover Effectively

By: Dr. Stephanie Duffey • Apr 21, 2020

 

Sweet dish — westerville, oh — empower physio & wellness
As we gear up for the spring and summer, many of you are probably excited to capitalize on the warmer weather and increase your mileage. One of the best things you can do to feel great during your runs and promote effective recovery is to fuel your body with quality food. So, if you want to run better, recover faster, and feel AMAZING overall, I’m here to share my well-researched nutrition tips.
 
As you read through these tips, please be aware that this guidance is mainly for endurance athletes or folks running longer distances (between 45 minutes-1 hour). If you’re running for 30 minutes or less, the timing and precision of what you consume is a little more flexible. 
 
Before we get into the details of what and when you should eat for optimal performance, it’s important to understand the three types of fuel your body expends.

TYPES OF FUEL

1. Blood glucose is sugar found in your bloodstream and it’s the first source of energy your body burns because it’s highly accessible.
 
2. Glycogen is glucose in storage form and your body uses it when you’ve already tapped in to all of your blood glucose.
 
​3. Fat takes the longest to break down and is the last source of fuel your body uses.
 
Now that you understand how the body accesses what it stores, we can get into the fun stuff: The food groups!

FOOD GROUPS

1. Carbs give you immediate energy and are used right away (so if you’re a high-endurance athlete, just say no to Keto). 60-65% of your diet should consist of high-quality carbs, but be sure they’re low in fiber so you don’t activate your digestive system. Additionally, know the difference between simple and complex carbs. Simple carbs (found in sports drinks, chews and gels) give you the immediate energy you need right before a workout. Complex carbs (think bread and pasta) take a little longer to break down so eat these a few hours before your run.
 
2. b provides endurance energy and (despite popular belief) is actually a good thing. If you’ve been buying low fat versions of food at the store, this is a public service announcement to stop doing that! Low fat items strip out fat and replace it with sugar. Instead, focus on quality and get a mix of saturated, polyunsaturated and monounsaturated fats.
 
Examples: Saturated fat
  • Butter, coconut oil, red meat
  
Examples: Polyunsaturated fat:
  • Seeds, fish
 
Examples: Monounsaturated fat:
  • Avocado, nuts
 
3. Protein is not used to give you energy during long runs. Instead, it’s critical to recovery. When you lift or run, your muscles tear and reform as stronger muscles. The more intense your workout is, the more micro-tears in your muscles. Aim for 20 grams of protein between 20-40 minutes after a workout to rebuild your muscles and 60-65 grams of protein broken up throughout the day.
 
​Examples:
Fish, chicken, beans, eggs, protein powder, quinoa and barley

TIMING (AKA: WHAT TO EAT BEFORE, DURING AND AFTER A RUN)

Before
Before a run, fuel up on simple carbs low in fiber 30-60 minutes prior. You can also eat a big meal containing carbs the night before a morning run.
 
Some of my faves:
  • Toast with peanut butter and jelly
  • Banana and peanut butter sandwich
  • Oatmeal and fruit
  • Pretzels and hummus
  • Whole grain waffles and syrup
  • 1 cup of low fiber cereal with milk
  • Granola bar
During
Unless you’re running for a duration longer than 60 minutes, you don’t need to fuel up during your run. If you’re an endurance athlete running a marathon, you’ll want to consume approximately 15-30g of carbs every hour. But you need to figure out what works for you PRIOR to race day so there are no surprises.
 
Some of my faves:
  • Gels: honestly, I prefer chews over gels so I don’t have a go-to gel
  • Chews: Clif Bloks, Shaklee energy chews
  • Sports drinks: Shaklee hydrate, Nuun (skip the Gatorade and other drinks with high fructose corn syrup!)
After
Be sure you eat carbs and protein immediately after you finish your run, ideally within 30-40 minutes. If you wait, you significantly reduce the glycogen that gets put back into muscle storage. This can limit your endurance on your next run…no good. Glycogen stores in muscle are super important for distance running!
 
Some of my faves:
  • Shaklee protein shake with fruit (banana with chocolate protein is my go-to because of the potassium in bananas)
  • Chocolate milk
  • Fruit and cottage cheese
  • Trail mix
  • Energy bar with a good mix of carbs and protein
 
If you’re looking for some great recipes for runners, be sure to check out Run Fast. Cook Fast. Eat Slow. ​ I’ve been loving this cookbook!