Do You Really Have Tight Hamstrings?
Interestingly, many trainees and coaches make the mistake that squat depth is solely about tissue length. In essence the thought process is such that one generally assumes the reason why someone can’t get to depth is because of poor tissue length and quality. While true much of the time, on occasion, it’s a bit more complicated than that.
Eric Cressey and I had a little “skull-session” on this not too long ago, and he happened to bring up a very valid point. Namely, if we know that tissue length requires an increase in the number of sarcomeres in a muscle; and we compound this with the fact that recent research has suggested that (typical) stretching basically does nothing more than increase our tolerance to it (Weppler and Magnusson 2010); and we know that the vast majority of people don’t stretch nearly enough in the first place, how is it that modalities such as PNF stretching work so well?
In other words, if it were only about tissue length, then why are modalities such as PNF techniques (which utilize active firing of a muscle against resistance for a short period of time, followed by a 5-10 second stretch) so affective?
Two words: Neural inhibition.
As renowned physical therapist, Gray Cook, has noted on numerous occasions, we need to start thinking more along the lines of movement patterns, and less on individual muscles. For instance, will spending 30 minutes of a training session doing nothing but activating the glute medius improve one’s squat; or will improving the squat pattern help turn on the glute medius?
More to the point, what’s often seen as a weak this or tight that, can often be the result of a faulty motor pattern that the body has lost the ability to perform.
Using a common example, the toe touch progression is a simple (albeit highly effective) exercise to improve body awareness (or sensory awareness) for deep squatting. While often overlooked, it simply teaches relaxation of the tension in the lower back and how to shift weight from the heels to the toes (and vice versa) in a smooth and consistent manner.
You can also think of it as teaching your body that it’s okay to enter into deep ranges of motion while simultaneously convincing it to “release the brakes.”
Lets be honest, if you have a major disconnect at something as simple as touching your toes, squatting, even if it looks good to the naked eye, might not be the best idea.
Ask anyone who can’t touch their toes what the main culprit is, and 9 out of 10 will say they have tight hamstrings. What’s surprising is that most do not have tight hammies! Instead, what’s happening is that they’re demonstrating a faulty movement pattern by firing a muscle that should be lengthening in an attempt to not fall backwards.
Note:we could also talk about “neural tightness” here, but my head already hurts from using too many big words.
Popularized by Gray Cook, the toe touch progression essentially fools the body into allowing some length at the hamstrings. I’ve seen it happen almost on a weekly basis: Joe Schmo walks into the facility and explains how he hasn’t been able to touch his toes since stone washed jeans got him laid back in 1986. While there’s bound to be a tissue quality issue, I can usually (not always) have him touching his toes in a matter of ten minutes. Here’s how:
Grab a 2×4 or anything similar and place it on the floor. With the first progression, you’ll place your toes on the board, and your heels on the ground, which throws the body into a posterior weight shift.
Place a ball, rolled-up towel, or foam roller between your legs and squeeze. This does two things: 1) it forces you into a short-foot posture (no longer pronating), and 2) it forces the adductors – which are hot-wired to the core – to fire, and provide more stability. Through a process called reciprocal inhibition, the lower back can now sit back and relax for a bit.
With your knees slightly bent, reach up into the air, bend over, and try to touch your toes. As you reach a sticking point, squeeze the ball/foam roller as hard as you can. With each rep, you should notice yourself inching closer and closer to your toes.
Rave music, glow sticks (and shirts**) are optional. Perform ten repetitions and proceed to the next variation, which is…..
The same exact sequence, except this time, you’ll place your toes on the floor and your heels will now be elevated. Using the same protocol as above, perform ten repetitions.
Jesus, that’s a good beat.
So, with a little diligence, you should see a marked improvement in the movement pattern within a few sessions, if not a few minutes. So, again, do you really have tight hamstrings? For a few, maybe. But more often than not, it comes down to a faulty movement pattern that just needs to be re-grooved.
** Naiiiiiiled it!
Comments for This Entry
Rees
BumpinJanuary 4, 2012 at 1:30 pm |
Dwight Schrute
How would i correct this?January 7, 2012 at 9:06 am |
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Find out the truth about stretching!
[...] up Tony Gentilcore’s article “Do You Really Have Tight Hamstrings?” for more information on this [...]June 18, 2012 at 12:53 pm |
Guest
this basically changed my life... thank you !June 24, 2012 at 1:39 pm |
Eric
Did it really? Because I am thinking that this is exactly what's wrong with me.March 20, 2013 at 4:17 am |
Nafe
How many reps and how often should I do this to 'regroove' ? Is it a 'forever' thing? ThanksApril 1, 2013 at 5:18 am |
TonyGentilcore
I'd shoot for including the "corrective" drills at the start of each session, say 8-10 reps each. And I'd continue to HAMMER them with each training session until you get it. They say it takes upwards of 10,000 reps to perfect something. TIme to get crackin.....;o)April 1, 2013 at 10:01 am |
Kelly
This helped me SO much! I've been told forever that I have tight hamstrings. Nothing has worked: yoga, foam rolling, stretching, etc. I felt the difference after I did this ONCE. Thank you, thank you!April 20, 2013 at 3:33 pm |
TonyGentilcore
Great! Glad to hear it helped Kelly.April 23, 2013 at 9:09 am |
Meg
OH EM GEEEE .. I could not even touch my toes two seconds ago.. I did those two motions 10 times each and now I'm touching the FLOOR! .. This did blow my mind.. Apparently you don't even need hamstring flexibility to touch your toes!! THANK YOU!May 22, 2013 at 11:13 am |
TonyGentilcore
Well, you're welcome! More often than not it comes down to pelvic positioning and learning how to hinge properly. Glad it helped!May 24, 2013 at 6:21 am |
Laurie Harris
What kind of health professional should I see to diagnose my hamstring/glute pain? It showed up about 6 weeks ago during a 3 hour drive and has not subsided. Rather it gets worse any time I am seated for more than 5 minutes. The pain is on my right side only. I tried no workouts for a week right after and that didn't help. I resumed strength training and cycling 4-5 times a week and the only relief I feel is when I walk, work out or lay flat. Help!June 3, 2013 at 3:36 pm |
telles
you are a god in my book!!July 5, 2013 at 7:09 pm |
TonyGentilcore
Well, thanks......;o)July 9, 2013 at 8:01 am |
Jules
Am I correct in assuming it works the same for splits?August 2, 2013 at 3:50 pm |
TonyGentilcore
As in having the ability to do splits?August 6, 2013 at 7:51 am |
Julian
Hi Tony further to this is there a similar progression for increasing your split? Mine is at about a 42 degree angle which makes a lot of the movements I would like to do impossible.January 19, 2014 at 10:49 pm |
Kerrier
Two weeks ago I could touch my toes. I recently started working out and I did legs not I have major pain when I try to touch my toes or even sit straight up with my legs out in front of me. I don't know what to doOctober 31, 2013 at 7:43 pm |
Jonathan
This is incredible. I am blown away by how effective that was. I went from struggling to touch my toes, to having zero issues within the first session. Amazing.August 11, 2014 at 9:43 pm |
lety
wow!! it really worked... use the foam roller and did not think I could do it but I did. Thank you.October 1, 2014 at 11:59 pm |
The Pendulum Swing - Tony Gentilcore
[…] are someone who has “tight” hamstrings. You spend the first 5 minutes of your routine foam […]May 20, 2016 at 10:00 am |