The Long and Short of Legs

Many people struggle to lengthen their hamstrings, but working too aggressively can lead to injury. Here are some crucial tips for getting a safe stretch.

By Julie Gudmestad

By now it should be clear why my first recommendation to students with strained hamstrings is to stop stretching them immediately. Poses that put a lot of leverage on the hamstrings, like seated and standing forward bends, should be completely avoided during the healing process. Some other poses that normally pull on the hamstrings can be modified so they can be included in your practice without reinjuring the hamstrings. In Trikonasana, for example, don't lower your torso to your maximum; instead, place your hand on a block or a chair, removing the temptation to push too deeply into the pose. A similar modification with two blocks can be used for Parsvottanasana.

In Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose), don't hold on to your big toe; instead, use a belt to catch your foot, and don't pull on it forcefully. In Utthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Pose), rest your foot on a low ledge or piece of furniture so you feel no stretch in the back of the leg. In both poses, focus on strengthening the legs and lengthening your spine rather than on stretching your hamstrings. The bottom line in these modifications: Never elicit hamstring pain in any pose.

Patience, Patience, Patience

Once you stop stretching and reinjuring your hamstrings, the real healing can begin. Unfortunately, the hamstrings are notoriously slow to heal. Give them several weeks of rest at the very least. The healing progress is usually so gradual that you won't notice a day-to-day improvement. It's more likely that after a few weeks, you'll look back and realize that the pain and stiffness have decreased.

When you are aware that your hamstrings have improved and are less sensitive to movement, it's a good idea to add some mild strengthening to your healing regimen. Put on a heavy shoe, a boot, or a one-pound ankle weight and lie on your stomach. Keeping your thigh on the floor, lift your foot about a foot off the floor; this causes the hamstrings to contract as they flex the knee. Don't do more than 10 repetitions per session for the first week or so, then gradually increase to three sets of 10. (Aim for three sessions each week.) One pound is a very light resistance; if even this small amount of weight causes discomfort, you're not ready yet to begin strengthening. Wait another week or two and then try again. Remember that patience must be your mantra; sometimes the hamstrings can take three to six months to heal completely.

Strengthening is important to recovery not only because it increases circulation, which promotes healing, but also because strong, healthy muscle tissue is much less likely to tear in the future. So whether you are recovering from hamstring problems or simply want to prevent them, it's very important in your asana sessions to regularly include poses that strengthen the hamstrings, like Virabhadrasana I and II and Setu Bandha Sarvangasana (Bridge Pose). (To make sure you're engaging your hamstrings in Bridge, draw the tops of your shins back toward your tailbone.) If you want to supplement your yoga with other activities, walking and running are good hamstring strengtheners and also have the benefit of pumping life-giving blood through the muscle tissues. (Cycling is fine too, but it will build your hamstrings significantly only if your feet are clipped to the pedals.)

Page 1 2 3 4

See All Anatomy Articles »