Overview

The hamstring is a group of three muscles that run up the back of your thigh. Sports that involve a lot of sprinting or stop-and-start movement, like soccer and tennis, may cause tightness in your hamstrings. So can activities like dancing and running.

Keeping these muscles loose is important. Tight hamstrings may be more prone to strain or tearing. There’s also a difference between tightness and injury. If you feel pain in your hamstring, it’s best to see a doctor before attempting to treat your injury at home.

There are a number of exercises and stretches that you can do to help keep your hamstrings loose. It’s a good idea to warm up your muscles before stretching. Try taking a walk or doing some other activity so your muscles are warm.

在疼痛时切勿伸展或试图强迫伸展。进行伸展运动时正常呼吸。尝试将绳肌伸展到您的日常活动至少两到三天。

伸展运动是缓解紧密绳肌的最简单方法之一。它们几乎可以在任何地方完成，几乎不需要设备。

说谎的腿筋拉伸我

  1. Lie down on the ground with your back flat and your feet on the ground, knees bent.
  2. Slowly bring your right knee to your chest.
  3. Extend the leg while keeping the knee slightly bent. You may use a yoga strap or rope to deepen your stretch, but don’t tug on it too hard.
  4. 保持10秒钟，最多工作30秒。

重复您的另一腿。Then repeat this stretch with each leg two to three times total.

说谎的腿筋拉伸II

  1. Lie down on the ground with your back flat and your legs extended fully. For this stretch, you’ll also want to be near the corner of a wall or doorway.
  2. Raise your right leg, keeping the knee slightly bent, and place your heel on the wall.
  3. 慢慢拉直右腿，直到您感觉到腿筋伸展。
  4. 保持10秒钟，最多工作30秒。

重复您的另一腿。然后再用每条腿重复几次。随着您获得更大的灵活性，请尝试将自己更靠近墙壁，以使其更深地伸展。

Seated hamstring stretch I

  1. Sit on the ground in a butterfly position.
  2. 用膝盖稍微弯曲，伸出右腿。
  3. 然后在右腿上向前弯曲。
  4. You may hold your lower leg for support, but don’t force the stretch.
  5. 保持10秒钟，最多工作30秒。

重复您的另一腿。Repeat this stretch with each leg two to three times total.

座椅绳肌拉伸II

  1. Grab two chairs and place them facing one another.
  2. Sit in one chair with your right leg extended onto the other chair.
  3. Lean forward until you feel a stretch in your hamstring.
  4. Hold this stretch for 10 seconds and work up to 30 seconds.

用左腿重复，然后再与每条腿再次重复几次。

Standing hamstring stretch

  1. Stand with your spine in a neutral position.
  2. 然后将右腿放在您面前。稍微弯曲左膝。
  3. 将手放在弯曲的右腿上时轻轻倾斜。
  4. 确保保持背部伸直，以避免弯腰在腿上。
  5. Hold this stretch for 10 seconds and work up to 30 seconds.

重复您的另一只腿，然后再与两腿总共重复两到三倍。

瑜伽伸展也可以帮助紧密的绳肌。如果您要上课，请向您的老师提及腿筋肌肉紧绷。他们可能会进行修改，或者可以尝试的特定姿势可能会有所帮助。

Downward Dog

  1. Start on the floor on your hands and knees. Then lift your knees up and send your tailbone toward the ceiling.
  2. Straighten your legs slowly. Tight hamstrings may make this pose difficult, so you can keep your knees bent slightly. Just make sure to keep a straight spine.
  3. 深吸一口气，或者握住教练的长时间。

扩展三角姿势

  1. Start in a standing position. Then move your legs about three to four feet apart.
  2. 手掌朝下平行于地面。
  3. 将右脚朝左侧和左脚朝90度左右旋转。保持脚跟彼此保持一致。
  4. Slowly bend your torso over your left leg and reach your left hand to the floor or a yoga block for support. Stretch your right arm toward the ceiling.
  5. Hold for 30 to 60 seconds, or however long your instructor directs you to.
  6. Repeat on the other side.

泡沫辊s can help stretch out and loosen your muscles. Most gyms have foam rollers you can use. If you don’t belong to a gym, or if your gym doesn’t have foam rollers, consider buying your own if you regularly get tight hamstrings.

To roll out your hamstrings:

  1. Sit on the floor with your foam roller under your right thigh. Your left leg may stay on the ground for support.
  2. With your arms behind you, roll your hamstring, the entire back of your thigh, from the bottom of your buttocks to your knee.
  3. 在此运动中，专注于腹部肌肉。保持核心互动，向后伸直。
  4. Continue slowly rolling for 30 seconds to 2 minutes total.

Repeat with the other leg. Try to roll out your hamstrings three times each week.

泡沫辊s can also be used to relieve back pain and loosen various muscles in your body, including your glutes, calves, and quads.

如果您不想自己按摩腿筋，请考虑与持牌按摩治疗师进行预约。按摩治疗师用手操纵体内的肌肉和其他软组织。按摩可能有助于从压力到疼痛到肌肉紧张。

您的初级保健医生可能会帮助您转介治疗师，或者您可以搜索美国按摩疗法协会’s database to find practitioners in your area. Massage is covered under some insurance plans, but not all. Call your provider before setting up your appointment.

如果您的会议未涵盖，则有些办公室提供了滑动规模的定价。

物理疗法(PT) may be best if your hamstrings are chronically tight or strained. You may or may not need a referral to see a physical therapist. It’s best to check with your insurance provider before setting up an appointment. You can find local practitioners near you by searching the美国物理治疗协会’s database.

At your first appointment, your physical therapist may ask you about your medical history and the activities or sports you like to do. They may also perform tests to assess your hamstrings.

Your physical therapist will then guide you in a variety of stretches, exercises, and other treatments that are specific to your individual needs. The number of appointments you need will depend on your unique goals. You’ll also be expected to incorporate the stretches you learn into your daily routine.

在开始之前，您可以做一些事情来停止紧密度。您还可以向医生询问可能有帮助的特定调理练习。

  • 在进行不同的运动或其他激烈活动之前进行热身。至少10分钟的步行，轻慢跑或轻松的健美操可能有助于防止绳肌紧绷。
  • Regular hamstring stretches before and after your activities may also help prevent tightness. Try to take three to five minutes before and after your sports or activities to stretch.
  • Keep your body strong overall, not just specific to your activities.
  • 吃健康的饮食，喝大量的水燃料并补充肌肉。

Make an appointment with your doctor if your hamstrings are often tight and painful. The雷竞技app官网Healthline FindCare工具如果您还没有医生，可以在您所在地区提供选择。没有消失的疼痛可能是受伤的迹象。

可能表明受伤的其他症状是：

  • 突然的剧烈疼痛
  • 出现或撕裂的感觉
  • 肿胀或温柔
  • 瘀伤或变色
  • muscle weakness

You may be able to treat a mild strain at home using RICE (rest, ice, compression, and elevation) and over-the-counter (OTC) pain relievers. If you can’t take more than four steps without feeling tremendous pain, make an appointment to see your doctor. Severe strains may involve a complete tearing of the muscle. Some may even require surgery.

Don’t let tight hamstrings slow you down. With a little tender loving care and some regular stretching, you can keep your muscles loose and ready for action.

尝试将不同的伸展运动纳入您的日常活动，每周大约三次。轻松轻松地伸展。

If you feel pain or have other concerns, don’t hesitate to make an appointment with your doctor.

所有照片法院esy ofActive Body. Creative Mind.