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!