Why Do We Need Longer Hamstrings?
- Storm Baynes-Ryan
- Nov 12
- 3 min read
Updated: Nov 12
Short Hamstrings Make You Weaker
WA new piece of research was published in September this year - it showed that (in young healthy men, so not 100% generalisable) that shorter hamstrings changed strength capacity, especially when the hamstrings were lengthening under load or creating stability.
What are the hamstrings?
They are the muscles in the back of the thigh. They come from the sit bones, and extend out to the knee, two in the middle side of the knee, and one on the outside of the knee.
What is their job?
Their main role is to bend the knee, in a straight line. In addition, they stabilise the knee when the heel is on the ground, and help to bring the thigh behind the body in association with the glutes.
Importantly, they also work like a bridle on the shin bone, controlling the direction of the shin and therefore foot. This clever programming allows the lower leg to adapt and adjust to varying surfaces, and creating tension, appropriate and adequate force and stability in the lower limb.
The turning of the shin inwards and outwards is important for the control of the leg at all speeds and for fine control. In practice I often find that when I test the hamstrings many people have good strength with a straight bend, but poor control when I ask them to hold against me when their shin is turned in or turned out.
Fun Fact
Now it will be really clear that when you "hamstring" an animal - it's the Achilles tendon, because the hamstring tendon is in the wrong spot.
What does this mean? When would I use this?
think about how you control a horse using your legs, - the turning in and out of your toes is controlled by your hamstrings.
When you are walking on uneven surfaces - the positioning and control of your shin bone and foot on the ground as your body moves over it
working in the yards - holding sheep in the race for drenching/vaccinating
shearing - your whole leg is turned in while the hamstring is lengthened.
Life - means we need coordination, organisation and strength of the hamstrings as well as length.
What Can I Do If My Hamstrings are Tight?
This research tells us that shortness and altered strength patterns are linked, but don't show us causation.
In practice, I find my clients get length back more easily if they have better strength. My theory is that tightening of a muscle is a protective pattern around weakness or pain or for some other reason (it's not always what we want, but that's outside of the discussion). I find people get better strength and length when they get stronger first.
The easiest way to start this is to try a hinge - going down as far as you can with a sensation of your back being arched, and stopping when your hip bones stop going backwards. Hold here for five breaths into the back of your ribs, repeat 3 times, once per day.
Here is a version I have created. Repeat for five breaths, three times daily for at least 3 weeks. If you get any pain more than 2/10 please stop and get professional advice.
*NOTE: this is generalised and not individualised advice. This exercise may not be appropriate for you. You undertake this at your own risk.
After this, there are many iterations, and I would suggest you get a personalised programme to improve your function.
What else you can do:
If you have concerns about your tendons, (think tennis elbow, Achilles tendon, front of knee pain, tennis elbow/golfers elbow, grumbling shoulders) and your pain is more than 3/10 and it's interfering in your daily life, it's a really good idea to get it managed earlier rather than later. Email me storm@thatfarmingphysio.com to make an appointment to make a plan together.
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You are always welcome to come and see me for any queries and concerns. To book an appointment, email me storm@thatfarmingphysio.com
Otherwise, try this
References
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