Tight Hamstrings

i've been injured a lot in the past months: wrist tendonitis for three months and achilles sprain for 1.5 months. i've been avoiding walking, but i did some more walking today since my ankles have improved. my right hamstring is tight. i stretched it a few times, and it's still tight.

should i ice, rest, stretch? how can i tell if its overstretch? it's not swollen, and it doesn't really hurt, but it's noticeable. and i'm already very limited; i don't want another injury inhibiting my ability to walk.

advice would be much appreciated.

[dr_simran]

Hello Dear,

Many people suffer with tight hamstrings. Most of the time they will not cause a problem but can be more prone to bad tears

Massage can help in loosening tight muscles
The following exercises will help you-

1 Sit on the floor with both legs out straight.
Extend your arms and reach forward by bending at the waist as far as possible while keeping your knees straight.
Hold this position for 10 seconds.
Relax.
Repeat.
2 Sit on the floor with one leg out straight
Bend the other leg at the knee and position the sole of that foot against your opposite inner thigh.
Extend your arms and reach forward over the one straight leg by bending at the waist as far as possible.
Hold this position for 10 seconds.
Relax.
Repeat.
Refer http://physicaltherapy.about.com/od/flexibilityexercises/a/hamstingstretch.htm
Try the above and also you can consult a physical therapist for assistance.
Best

[boybinger]

thank you doctor. is heat or ice better? my instinct says heat will loosen it up, but they say ice is better initially.

[dr_simran]

Hi,
Alternate use of ice and heat can be done.Whatever gives you more releif should be taken into account more.
Best

[xctrackrunner]

Studies show that alternating heat and ice does not increase blood flow or ruduce inflamation (inflammation). I got this information from a very good active release therapist at the university in my town. Stretching, strengthing excercises, and working on inbalances works best. however, heat and ice alternating might feel good and certainly won't hurt.