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Stiffness in hamstring
I hv very tight hamstring that I feel discomfort in laying straight. I had a sedentary lifestyle and stress in last few years. It is more than one year, although it has improved a little when I started stretching (7 days). Can you please suggest how to resolve this. Will muscles relaxant help ? How much should I stretch daily and for long would it take to relax completely?
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Hot fermentation and avoid stretching
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Do you have hamstring tightness on both sides or one side? Are you able to stretch your knee completely?
Next Steps
You can use Volini gel or spray provided you are not allergic if you have pain while stretching.
You should do hamstring stretch 20-30 seconds/ repetition. 3 repetitions per set. Three times in a day.
Health Tips
If the pain and stiffness persists or aggrevates you need to consult a Physiotherapist or Orthopaedist for further evaluation and treatment.
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Reduce your continued sitting, sit in a proper manner, take breaks. Tight hamstrings are basically weak hamstrings which are made to work more than they can tolerate.
Next Steps
add slow doses of strengthening exercises with stretching
Health Tips
we can do a teleconsultation if you want
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Ms. Komal Jagtap Gaonkar (PT)
Physiotherapist
14 yrs exp
Mumbai
There can be different reasons for tightness.
Most common is postural issue.
Need proper evaluation to be done for posture.
And need proper history as well.it not just your hamstring involved it is related to knee, back, gluteus.as we'll.
Use pain'relieving gel like volini gel or diclofenac gel.
Use hot water bag three times a day 10 min-15min.
Start doing exercises for back Strengthening exercises.knee strengthening exercises.
Back stretch .and quadriceps stretch.hamsrting stretching.
Static glutes.,Pelvic bringing.,Core strengthening. Calf stretching and hamstring stretch.
Next Steps
avoid long sitting or standing.
take a break inbetween your work.
Health Tips
please visit the nearest physiotherapy clinic or consult online with practo physiotherapists consultation.for better treatment advice.
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Dr. Jacob Roshan Mathew (PT)
Physiotherapist
19 yrs exp
Bangalore
Tight hamstring tilts your pelvis posteriorly, which is a flat back arch. And when you lie on your back, there is an increased arch. The ability of your back to move in that direction has reduced.
Now as you have crossed the growing years the ability to actually lengthen the muscle apart from some small changes is minimal. However that should not affect you if you are still able to perform pelvic tilts.
As mentioned earlier, take breaks every 40 minutes as we dont want to keep the hamstring in its shortened position and pelvic in flat arched position for too long.
You would benefit from postural education and an exercise program education.
Next Steps
You need a physiotherapist consultation to be able to identify and provide you the right stretches and strengthening program
Health Tips
Take breaks in between work
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.