- The posterior thigh muscles can “get sore” when subjected to excessive tension, caused by muscle stiffness, poor hip mobility and rotational stability for example.
- Having stiff hip flexors can alter posture and increase the risk of overloading the posterior thigh muscles.
- To prevent injuries related to these issues, It’s crucial to focus on muscle flexibility, joint mobility and rotational stability control.
The hamstrings, also known as the ischiocrural muscles, play a critical role for runners but can cause discomfort when subjected to excessive tension. It’s not just about muscle strength, factors like mobility and hip stability are also influential. Understanding these dynamics is essential for preventing injuries and improving performance.
Muscle tension: a matter of balance
Muscle strain occurs when tissues are subjected to excessive “strain”, meaning they are stretched beyond their optimal limits. This often happens during running, a repetitive activity with little variation in load: body weight remains relatively constant, but the desire to increase speed can overstrain muscles. The goal is to keep tissues within an optimal range of length; if they stretch too much and tension becomes unsustainable, the risk of injury, whether minor or severe, rises.
The main causes of excessive hamstring tension include insufficient flexibility, limited hip mobility, and poor rotational stability. Let’s look at these in detail.
1. Insufficient flexibility
One common issue is excessive stiffness in the hamstrings compared to their ideal state, particularly for runners. To assess your flexibility, try this simple test: lie on your back and lift one leg straight up. You don’t need to reach a 90-degree angle; the goal is about 65-70 degrees, which corresponds to the natural position during running.
If you can’t achieve this range, it’s definitely time to take stretching seriously. Be cautious not to overdo it: the goal isn’t to gain gymnast-level flexibility but to achieve an adequate range of motion.
2. Limited hip mobility
The root of the problem may not lie in the hamstrings themselves, in the area where the pain is felt, but elsewhere, such as in hip mobility. Tight hip flexors can alter the ideal pelvic tilt. In this position, the hamstrings may overstretch during running, making them more vulnerable to strain.
3. Rotational instability
Rotational stability is a fundamental but often overlooked skill. While not directly connected to the hamstrings, it is closely linked to the muscles of the hips and feet. The hamstrings primarily function to flex the knee and extend the hip.
When rotational control is inadequate, the hamstrings are subjected to excessive torsional force, increasing the risk of injury. In such cases, simply strengthening the hamstrings is not enough, it’s essential to work specifically on improving rotational balance.
A comprehensive approach to prevention
Taking care of your hamstrings requires a holistic approach: flexibility, hip mobility, and rotational stability are the key elements to focus on. Check your posture, perform targeted tests, and introduce corrective exercises to keep your muscles healthy and efficient.