Use Yoga to Solve Marathoner Problems: Tight Hammies

PROBLEM: TIGHT HAMMIES

We asked for your biggest marathon problems. Coming in number 2: tight hammies.

Hamstrings often become tight, dry, and stuck together due to weak glutes (forcing these supporting muscles to compensate and do more work than they’re engineered for) and honestly, because we sit. A lot.

That combined with the fact that common stretching tactics like being hyper focused on touching the ground with straight legs, or throwing your leg up and yanking on those tissues with a strap are more likely to injure your hamstrings than increase the flexibility and fluidity needed for optimal function — and running.

Let’s unstiffen those hammies! And guess what? It doesn't matter if you EVER touch your toes.

TIGHT HAMMY CULPRITS

  • Poor circulation due to sitting all day

  • Weak glutes

  • Poor awareness

  • Straining instead of stretching

  • Improper alignment

TIGHT HAMMIES CAN SHOW UP AS

  • Shortened, stiff stride

  • Limited range of motion

  • Lower back pain

  • Piriformis pain

  • Limited glute performance / loss of power

  • Booty lock

SELF-TEST: WHAT’S GOING ON BACK THERE?

Optimal hamstring flexibility is NOT about being able to touch your toes. Check in with your alignment before you start!

SOLUTION: HAMMY TIME

Hammy time is a combination of active AND passive stretching. This will increase and sustain your flexibility and range of motion.

Active stretches are dynamic stretches that increase blood flow while lengthening the tissue. They allow you to increase the intensity on your own.

Passive stretches are more restorative stretches that rely on external forces such as gravity or props to ease the muscles that have worked hard for you by softening their surrounding connective tissues.

TIP: use active stretches BEFORE run, passive stretches AFTER run.

USE IT DAILY

A little bit of hammy time will go a long way if you use it daily.

Here’s our two quickest hamstring videos, under 8 minutes each — if you’re feeling time starved use at least one of them every day.

In addition, use the dynamic pre-run and passive post-run videos as often as you can daily and throughout your week!

HAMMY TIME

ACTIVE STRETCHING | BEFORE RUN

ALIGN YOUR STRIDE

PASSIVE STRETCHING | AFTER RUN

COMPREHENSIVE HIP + HAMSTRING RESET

Be sure to check out last week’s focus: weak glutes. And next week we’re getting into hips, booty lock, and piriformis pain. Keep sharing how you’re using yoga with #athletesforyoga! We’re always available for personal Reset recommendations — DM us!