How tight are you

MSE Forum

Howdy, Stranger!

It looks like you’re new here. Sign in or register to get started.

Quick Links

Categories

Free Money Tips Email!

Free Weekly MoneySaving email

Replies

Being thrifty is completely different and is a way of ensuring that you do have enough money available when it comes to saving or treating people in the right way.

While agreeing with the others, if you’re watching your savings quite obsessively (I like seeing them go up) and you’re just doing it for the sake of it, then that’s tilting to the wrong side of the line IMO

You need to decide what you’re saving for. And I don’t count «I want as much money for a deposit as possible» as a valid goal. Make it «I want £10/20/30k for a deposit» and then I think it’s a healthy way of living.

While agreeing with the others, if you’re watching your savings quite obsessively (I like seeing them go up) and you’re just doing it for the sake of it, then that’s tilting to the wrong side of the line IMO

You need to decide what you’re saving for. And I don’t count «I want as much money for a deposit as possible» as a valid goal. Make it «I want £10/20/30k for a deposit» and then I think it’s a healthy way of living.

I’m tight fisted, and I’ll be the first to admit it. Although I am getting better as I get older. My parents (despite earning good salaries) never had any money and there were always financial problems due to spending addictions. It sent me the other way and I have always been desperate for financial security.

I definitely have that now with savings and investments well into six figures, which has enabled me to ease back a bit. I think we all have a purpose in saving, whatever it’s for. Mine was for no purpose other than the one mentioned above.

We only have one life, so if you want it and need it, then buy it. but don’t WASTE it. It’s a distinction that sounds simple but much of the population struggle with it.

Tight is an opinion, a perception, and varies from person to person.

I’m tight fisted, and I’ll be the first to admit it. Although I am getting better as I get older. My parents (despite earning good salaries) never had any money and there were always financial problems due to spending addictions. It sent me the other way and I have always been desperate for financial security.

I definitely have that now with savings and investments well into six figures, which has enabled me to ease back a bit. I think we all have a purpose in saving, whatever it’s for. Mine was for no purpose other than the one mentioned above.

We only have one life, so if you want it and need it, then buy it. but don’t WASTE it. It’s a distinction that sounds simple but much of the population struggle with it.

Out of interest, how old were you when you begun being this way, or always? And how old are you now, if you don’t mind me asking?

How Tight Are Knee Sleeves Supposed To Fit?

HOW TIGHT ARE KNEE SLEEVES SUPPOSED TO FIT? Those colorful pieces of elastic that you see your favorite athletes wearing on their knees have become as common in fitness as weightlifting belts and compression socks. Not to be confused with knee wraps, a knee sleeve is a smooth-fitting piece of elastic material that slips on and up your leg. A knee wrap, on the other hand, is a long piece of durable cloth that is wrapped around the knee.

Check out our article to learn more of the difference between knee wraps vs. knee sleeves.

Able to provide support and improve blood flow through compression, knee sleeves can be an important piece of fitness equipment to any type of workout. The most common question we get is how tight should knee sleeves fit? Should they be loose or cutting off your circulation?

Let’s review some pointers on how tight knee sleeves are supposed to fit so you can find your ideal size.

Table of contents

1. GET MEASURED

The first thing you should do is measure the circumference of your knee. You can do so by using a body measuring tape or a traditional toolbox tape.

Stand up straight with both feet firmly on the floor. Starting with the left leg, slightly bend the knee. Take the tape and measure from the center of the knee cap to a little less than four inches down the shin. From this point, measure the circumference of your leg. Repeat this on the right leg to confirm. Once you have your number, compare it to the sizing chart below:

BE PREPARED FOR YOUR NEXT TRAINING, GET YOURSELF SOME KNEE SLEEVES!

2. KNEE SLEEVE TIGHTNESS DEPENDS ON THE SPORT

Next, identify what type of sport or physical activity will you need knee sleeves for. Tightness will vary based on whether you need to be agile or simply perform a one-and-two exercise.

Here are some of the most common sports to use knee sleeves and the general level of tightness:

2.1 Bodybuilding

Depends on the weight load. If you are following a lighter weight, higher repetition program, wear a comfortably tight knee sleeve. You can use the size from the chart above. However, if you are performing lower repetitions with a heavier weight load, especially during compound movements such as the squat, consider wearing a tighter knee sleeve.

Looking to improve your squat? Check out our article on how to master the back squat.

2.2 CrossFit

Requires a high degree of agility including sprinting, jumping, and turning. Do not size down, you want a knee sleeve that gives you room to move, not restrict you. You can follow the size chart above, and you may even consider going one size up.

Interested in getting started with CrossFit? Here’s our complete guide to finding a reputable CrossFit gym.

2.3 Powerlifting

2.4 Running

2.5 Strongman

Again, this depends on the exercise and the weight load. Since some Strongman exercises require walking, a comfortably tight knee sleeve would be best. For Strongman exercises that force you to stay in place and use heavy loads, wear a tighter knee sleeve.

Still not sure what qualifies as a Strongman exercise and what makes for a powerlifting exercise? Read our article on the difference between Strongman and powerlifting.

In general, we would recommend investing in two pairs of knee sleeves, one that is comfortably tight and one that is a size down for when you are going heavy in the weight room.

3. KNEE SLEEVES FOR PAIN

KNEE SLEEVES FOR PAIN What if you aren’t involved in any of the sports mentioned above? What if you’re going through rehab and beginning with foundational exercises? Can you wear a knee sleeve for support?

A knee sleeve can be worn as a form of support but you don’t want to overdo it. Wear a size according to the sizing chart above and maybe even a size larger. But do not depend on the knee sleeve because your body will learn to use it as a crutch instead of getting stronger on its own.

We recommend only using a knee sleeve at the times of the day when the pain is the worst or when you are at rehab.

How Tight Should A Choker Be?(Potential Dangers)

Hey! I finally find the Answer!

How Tight Should A Choker Be?Are choker necklaces dangerous or bad?What problems can exist when wearing a very tight choker? If you want to know the answers, you come to the right place.

Versatile, stylish, and trendy. These are some of the adjectives that would be used to describe a choker. But there’s a catch; to avoid these three nice words being replaced by one word – tacky – you need to choose the right length for the choker necklace, and you must wear it with complementing outfits. And above all else, you need to make sure that the choker isn’t too tight. Actually, the choker necklace should never be too tight.

Today, we’ll look at everything you need to know about chokers, the risks around wearing chokers that are too tight and to wear chokers safely and appropriately.

But first, what is a choker?

A choker refers to a type of necklace designed to fit around your neck with a rather close fit. It is a versatile piece of jewelry, and it’s often made of different types of materials to match different looks. The choker necklace could also be decorated with different gems, charms, or pendants.

In the past, the choker necklace was used as a show of the high regard for high-end fashion, but this isn’t the case anymore, at least not 100%, and the and the choker is more often used to show off long/slender necks, and others just wear it because it looks good or brings out their jawline beautifully.

You will Learn in this Post

Are choker necklaces dangerous or bad?

Choker necklaces are not necessarily bad or dangerous, but the choker could be dangerous if it’s worn too tightly.

So, if you are looking for a choker necklace but aren’t sure about how tight it should be, we’d recommend that you choose a choker necklace that fits comfortably.

Just make sure that you find the perfect balance between a tight and a comfortable fit. This means that the necklace shouldn’t make it hard for you to breathe or leave tan lines; and if any of these happen, then it means that the choker is too tight and it could be dangerous.

Dangers of Wearing Chokers

There are several concerns around chokers, and if you are planning to add chokers to your jewelry collection or ensemble, there are concerns that you must be aware of.

It’s also important to note that while there are different choker necklace styles, their levels of tightness is crucial. That said, the point of the choker necklace is to fit around your neck snugly, without making you feel like you are choking or struggling to breathe.

If you are into chokers but don’t want to keep adjusting the length of the necklace, you may opt for the choker necklaces with a stretchy band. Such necklaces move freely.

However, you should know that the classic choker necklace styles lack the stretchy band, meaning then you must try out the choker necklaces to find the one with that perfect fit.

So, which are some of the dangers/ concerns around wearing chokers?

Well, the primary concern around choker necklaces has to do with how often you wear it, and as mentioned above, how tight it is. For starters, you could forget and go to bed with the choker after a wild night out, which is why you need to always take it off before going to sleep, as you would any other necklace.

Sleeping with a choker can be quite dangerous because you could be injured, or worst, it would restrict your airways, and this could be potentially fatal.

But aren’t these risks part of the appeal around wearing choker necklaces? Well, yes, it is, and most choker wearers choose this accessory because of that dangerous feel and its provocativeness; you need to be careful and keep in mind that its attractiveness could be hazardous if you are not careful.

What problems can exist when wearing a very tight choker?

If your choker necklace is too tight to the extent that you feel a little out of the air and you instinctively want to remove it, you should do exactly that because that means that the choker is a little too tight.

If it’s too tight, it may leave some red marks around your neck.

In extreme situations, the choker could cause breathing difficulties because it’s too tight. So, in as much as chokers look very fashionable and the next best thing you could wear, you need to make sure that the necklace you settle on is loose and comfortable enough. Also, it shouldn’t irritate your skin.

Besides the risk of labored breathing and the red marks that form around the neck when the choker necklace is too tight, you also need to keep in mind that the choker shouldn’t be too tight because it would be unflattering.

Therefore, you need to make sure that the choker sits comfortably around the neck and able to move around easily. This way, the choker is flattering, comfortable, and safe.

How tight should a choker be?

The choker should be tight enough to fit and sit at the center of your neck without falling, but not too tight to make breathing difficult or make you want to pull it off the neck.

Generally, you should be able to stick one or even two fingers through the choker and still be able to breathe.

If you find yourself trying to loosen up all the time, it means that the choker is too tight and uncomfortable for you. Just make sure it doesn’t fall to the base of your neck because that isn’t how or where the choker is supposed to sit.

How to wear chokers safely?

Though versatile and flattering, choker necklaces can be hazardous if worn incorrectly.

It may seem like the simplest accessory around, but most people wear the choker incorrectly and in ways that make the accessory a hazard. But that doesn’t have to be the case anymore.

To make sure that you look and feel good with your choker on, here are some of the important safety tips you should bear in mind.

Find a choker necklace that suits you well.

Choosing the right choker for you means looking at things like the choker material, the length, width, color, and the style that best accentuates your neck and matches your personality.

Chokers are made of different materials, but you need to choose the choker necklace made of materials that feel comfortable against your skin while also complementing your outfit.

Some of the skin-safe/ comfortable choker materials include velvet, lace, ribbons, or even a simple strip.

But there also are chokers made of leather, beads, metal, or plastics. Out of these options, leather and fabric are the most comfortable materials.

The standard choker size is 16 inches, and it’s often the most comfortable length for most people. To be safe, measure the length of your neck, add 2inches or 5.1cm, then choose a choker.

The choker can be thin, delicate, structured, or thick.

The width you settle on depends on the look that you are going for. For that nice and simple, subtle look, opt for a simple chain choker made of natural materials.

And for a statement piece, opt for the thicker, embellished option.

You can either pick a neutral-colored choker or a statement color. Metals are versatile, as long as they match your skin tone; bright colors are ideal for statement pieces, while white, black, or navy are ideal if you are looking for a fabric choker.

If you are going for a simple and a more versatile look, a delicate chain or thin strip choker would be a good option for you.

But if you need a statement piece, then a cake with accents would be a good option for you.

The other important consideration that you need to bear in mind for your safety is the choker’s closure type. Choker necklaces often feature hooks, metal clasps, or knots; but you’ll need to identify the closure type that works best for you because you need to be able to take it off as fast as possible.

If these closures don’t seem like the best options for you, you could opt for the plastic tattoo chokers that can fit over the head and also around the throat.

Also, remember to always tie the choker around the neck loosely.

You should also try out the choker before you take it home to ensure that it fits and to choose your preferred closure type.

Next, check the tightness of the choker. The right-sized choker fits around the neck without falling, and you can rotate it easily. You know that the choker is the perfect fit if you can put two fingers under the choker comfortably.

And finally, remember to style it correctly.

Conclusion

If you need help choosing the right choker, we hope that this article helps you make the right decision.

Thanks for reading. For more fashion tips, please visit this page or visit this page for more.

Stephanie is a jewelry lover when she was a teenager. Her major was fashion design when she was in college. She is a jewelry designer at SOQ Jewelry and other design companies. Now she is also a writer for our website. She writes a lot of designs&brands posts with very actionable tips.

How Tight Should Running Shoes Be? Running Shoe Fitting Guide

Marathon Handbook is supported by its audience. When you purchase through links on our site, we may earn an affiliate commission. Here’s why you can trust us.

As runners, our most important piece of equipment is our running shoes, and boy, oh boy, are there a lot of options out there to choose from.

When selecting, the most crucial factor is the fit! I know, I know, we want the ones that look the coolest or match the colors of our favorite running outfits, but it doesn’t always work out that way.

We need to choose running shoes where the fit is perfect.

But how should running shoes fit? How tight should running shoes be? And is it worth going to a running shoe fitting?

If you’re new to running and trying to figure out which first shoes to buy or an experienced runner still on the hunt for the perfect running shoe, let’s see if we can help you find yours.

In this article, we are going to discuss:

If the shoe doesn’t fit…

Having the right running shoe fitting is crucial. How many stories have we heard or shared with other runners about black and blue toenails, lost toenails, blisters, hotspots, and foot pain?

Unfortunately, tons and tons.

The number one reason we end up with these awful foot ailments is commonly linked back to the fit of our running shoes. They are consequences of the too tight, too narrow, too loose, too wide, not enough room in the toe box, too much room in the heel running shoes!

We’ll get into the details of each of these fitting components soon, but it’s important to keep in mind that most of these issues can be avoided if the perfect fitting running shoes are found!

There is no one brand or model of running shoes that work for all of us, so we need to know how they should fit and feel on our feet to begin the quest to find the perfect ones.

Let’s take a look at how running shoes should fit:

rule number 1: Comfort Comes First

Rule number one when looking for running shoes is that they need to feel very comfortable. It may sound silly to mention this, but many of us end up buying shoes that aren’t that comfortable, to begin with.

This may be tolerable for a day-to-day workwear shoe, but for running, it just won’t do. Your running shoe fit needs to be just right to ensure peak performance.

How Tight Should Running Shoes Be?

You need to find a happy medium with the snugness of your running shoes.

You don’t them to be so tight around your foot that you can’t wiggle your toes. On the other hand, you don’t want them to be so loose that your heel pops out of the back while you run or your foot slides around uncontrollably.

Let’s break down the running shoe fit into its separate components:

How Tight Should The Toe Box Be?

In the toe box or the front part of the shoe, you want enough room to be able to wiggle your toes around. However, you don’t want your foot to slide from side to side.

Leave about a thumbnail’s worth of space between the tip of your longest toe and the front of the running shoe. This can vary between ½ an inch to 1 inch of space. The amount of space will depend on a few factors such as your personal preference and the type of terrain you are running in.

When running on the road, shoes can fit a tad snugger than when running on the trails. When trail running, steep downhills push your foot forward against the front of the running shoe, so having a bit of extra room is helpful as your toes won’t get as squished.

However, suppose the trail you are used to is quite technical. In that case, it helps to use the fit of a road running shoe as you want to have complete control over the movement of your feet and have your feet move in sync with your running shoes.

A snugger shoe is also appropriate for training intervals and speed on the road; however, when running long runs and recovery runs, your shoes can fit a bit looser for maximum comfort.

Have I convinced you to buy two pairs of running shoes yet? Or even more for those of us who run trail and road? It’s always a good idea to switch up your running shoes anyhow, as it forces you to change your foot strike and breaks up the impact.

Whether you decide to leave ½ an inch or 1 inch in the toe box, be sure the arch of the shoe lines up with the arch of your foot for a comfortable fit.

How Tight Should The Width Be?

The toe box and overall shoe width will depend on your feet.

If you have bunions or wide feet in general, you’ll need a brand and model that allows enough space for your foot type. After adequately tying the shoes, they should feel very comfortable. This can’t be stressed enough. If you feel your foot is being squished in any way, or there is any discomfort, this is not the size or perhaps model for you.

How Tight Should The Heel Cup Be?

The heel cup or back end of the shoe should cradle your heel enough so it doesn’t pop out when you walk or run, but not so tight that it provokes discomfort in your ankle or on the sides of your heel.

8 Tips When Buying Running Shoes

#1 Try Them On

In an ideal world, an 8 ½ would be an 8 ½ across the board, all brands and models would follow strict sizing structures, and we could easily order online.

Unfortunately, that is not the case.

Always try on running shoes during a running shoe fitting before buying them, and never blindly order them online.

The only way you are allowed to do so is to have used the same brand and model for years, had success, and that the brand has made no changes to that particular model.

This is a rare case as most of us have yet to find the perfect fitting running shoes; therefore, we continue our quest to find perfection!

#2 Try Them On With Running Socks

Bring your running socks with you when you try on shoes. Your “at the office” socks will not do, and the thickness and feel will vary from your running socks.

#3 Shoe Shop In The PM

After walking around all day, our feet tend to swell up. This also happens when we run, so the best time to try on running shoes for the perfect fit is in the afternoon when our feet are at their worst.

#4 Lace Them Up

When trying running shoes on, ensure the lacing is complete. Shoes on display or still in the box are usually not laced up properly. Take the time to lace and tie them correctly. The knot should be loose enough where you can place your finger between the knot and the tongue of the shoe and there is not pain in the instep of the foot.

#5 Walk (Or Run) Around

To ensure the running shoes are actually comfortable, you need to move around. They could feel comfortable sitting or standing still, but you need to know how you feel when you are in motion.

Walking around the store, or jogging if they let you, will give you a better idea of the comfort level and fit of the running shoes.

#6 Go Big

If you are indecisive and between two sizes, get the bigger one. You’re better off with shoes a bit bigger than too small. You can always wear thicker running socks to compensate.

By taking all of this advice, you will most likely end up with running shoes that are ½ – 1 size larger than your usual day-to-day footwear. This is standard practice for all runners.

#7 Ask For Help

Knowledgeable staff can assist in your running shoe fitting.

They can also lead you in the right direction when choosing a model based on your foot posture. Still, studies show it’s recommended to stick to a neutral shoe unless you have a very severe pronated or supinated posture.

#8 Don’t Rush

This decision may make or break your next running goal, so make it carefully.

At the end of this journey, you’ll end up with a pair, or two, or three, of running shoes. But you won’t honestly know if you love them or hate them until you put in the miles. Trial and error is a big part of running in general, and this is just one more piece that you have to work at until you get it right.

If you find those perfect running shoes, stick with them, they’re hard to come by.

Check out some of the latest models in our guide to the Best Marathon Running Shoes of 2022 roundup!

Tight Hamstrings? The #1 Thing You Should Do Today (It’s Not What You Think)

Do you struggle with tight hamstrings?

If so, then you already understand just how frustrating hamstring pain and tightness can be!

From walking to bending to squatting, the hamstrings are responsible for countless day-to-day hip and knee movements. In fact, they’re one of the most important muscle groups in the body.

The only problem?

Because the hamstrings are so crucial to movement, they are also one of the most injury-prone areas in the body.

It doesn’t matter if you’re a top-level athlete or if you spend most of your day sitting at an office desk…

…you’re still susceptible to hamstring tightness and pain.

And, because the hamstrings are so crucial to everyday activities, that probably means the pain will manifest elsewhere in your body (and diminish your quality of life, too.)

Ready for some good news?

Your recovery starts right now.

In this article, I’ll explain why you’re dealing with tight hamstrings. Then, I’ll reveal the #1 thing you should start doing today — and the common mistake you should absolutely avoid to minimize further injury. (This one hack alone could save you years of physical therapy and healing.)

Let’s get started.

What causes tight hamstrings?

Before I reveal my proven method for relieving tight hamstrings, it’s helpful to understand why hamstring tightness is occurring. When we know what’s really going on in the body, then we can use the proper tools to alleviate pain and — just as importantly — prevent future injury.

The anatomy of your hamstrings

Your hamstrings consist of three long, thin muscles:

Tendons connect these hamstring muscles to bones in the pelvis, knees, and lower legs.

Take a look at this great visualization of the hamstring muscles. You can see:

1. The semitendinosus muscle is at the back of the thigh, where it rests between the two other hamstring muscles. The semitendinosus starts at your pelvis and extends to the tibia (the shin.) It’s the longest of the hamstring muscles.

2. The semimembranosus reaches from the pelvis to the back of the tibia. This muscle is located at the end of the thigh, allowing it to extend so that the tibia can rotate and the knee can flex. The semimembranosus is the largest of hamstring muscles.

3. The biceps femoris is located on the outer part of the thigh. This muscle extends to the top of the fibula bone by the knee. The biceps femoris allows your knee to flex and rotate and for your hip to extend. There are two parts to the biceps femoris:

6 Common causes of tight hamstrings

Do you feel pain or stiffness in the back of your legs? This may be due to tight muscles. However, there are a variety of factors that can cause hamstring pain and discomfort. Let’s take a look at a few of the most common:

1. Genetics

If you’re experiencing tightness or soreness in your hamstrings, it might be due (at least in part) to genetics. Some people are born with short hamstrings, while others are born with longer and looser ones! Generally speaking, women are born with more mobility than men.

However, no matter your genetics, specific muscle activation techniques can be used to relieve hamstring tightness. I’ll get to these in a sec.

2. A lot of exercises (and not a lot of muscle activation)

You don’t have to be a pro athlete to realize that exercise can tighten your hamstrings. Anyone who’s ever gone for a long jog or hike has likely experienced the tightening effects!

Now, a word of caution…

Many “experts” will tell you to stretch before and after a workout to loosen up your muscles.

Stretching often does more harm than good — especially when you’re trying to “stretch out” an injury. So, what are you and your tight hamstrings to do?

Again, I’ll share more about this powerful practice below.

3. Weakness in the lower back

There is a direct correlation between tight hamstrings and lower back pain.

Pain or weakness in the lower back may cause pain or weakness in the hamstrings (and vice versa.)

The reason for this is simple.

Take a look at the diagram of the hamstring muscles one more time. You can see that the hamstrings originate at the pelvis. So, if the hamstrings are tight, they will pull on the pelvis and cause it to tilt. Ergo a posterior tilt.

This tilt pulls your pelvis out of alignment, so your lower back must try to compensate in other areas and movement, ultimately causing tight hamstrings.

Our goal should always be to have a neutral and healthy spine for optimal mobility in the body.

4. Neural tension

Sometimes, hamstring tightness isn’t caused by a physical imbalance in the body but a physiological one. More specifically, neural tension is:

“An abnormal physiological and/or mechanical response from the nervous system that limits its normal range of motion or stretch capabilities.”

When neural tension occurs, it usually has nothing to do with physical tightness in the hamstrings. Instead, the nervous system is signaling a pain response.

With the right Muscle Activation Techniques, we can “fire up” the muscles to re-establish the communication pathways between the nervous system and the muscles — and eliminate pain for good.

5. Previous hamstring strain

A significant factor in predicting a hamstring injury is whether or not you’ve injured your hamstring before. Treatment for tight hamstrings or a hamstring injury is crucial. If you do not give your body enough time to rest and heal — or, worse yet, try to “stretch out” the injury — you’re likely to re-injure yourself.

6. Tendinosis

Tendinosis is a chronic condition where collagen deteriorates in the tendons. Collagen is a structural protein that is necessary for healthy muscle functioning and movement. When the collagen breaks down in the tendons, it’s usually from overuse.

Tight hamstrings may be due to one or a combination of the above factors. Whatever the reason, be kind to your body. More severe injury may occur if you don’t allow time for proper rest and healing. Then, incorporate the Applied Yoga Anatomy and Muscle Activation techniques I share later in this article. You’ll leave the pain behind for good, so you can get back to living and loving your life.

What problems can tight hamstrings cause?

Maybe you’ve got tight hamstrings, but you don’t have any pain. If that’s you, you might be wondering: “What’s the big deal about tight hamstrings, anyway?”

Well, one of the main problems with tight hamstrings is the increased risk of additional injury. This further injury may take the form of:

1. Muscle strain/tearing

If you’ve ever had a torn muscle, you know just how painful it can be! When your muscle is tight, and you force it to move further than it can currently go, straining or tearing is more likely to occur. Unfortunately, this can happen when inexperienced yoga teachers and instructors encourage you to over-stretch.

2. Popliteus injury

The popliteus is a muscle located at the back of the knee. It’s what helps to unlock the knee from a straightened position. If your hamstrings are tight, it may cause an extra strain on the popliteus muscle or tendon. This strain happens because straightening your knee is much more difficult with tight hamstrings.

3. HIp and pelvis rotation (AKA: back pain)

Pain in the back is a significant risk if your hamstrings are tight. As I mentioned above, tight hamstrings can cause the hips and pelvis to rotate out of proper alignment. The shortness in the hamstrings tilts the pelvis backward, which flatten the back. This flattening in your back may be the reason for the pain that comes along with tight hamstrings.

Speaking of back pain and tight hamstrings, I want to quickly explore this correlation further. So many of my students come to me with chronic back pain. However, once you better understand the correlation, healing is possible.

The vital correlation between tight hamstrings and lower back pain

We’ve already explored how tight hamstrings cause the pelvis to tilt backwards, which strains the back and causes pain. But what’s really going on in the joints and muscles?

The ischial tuberosities are the parts of the pubic bone that the hamstrings pull on when they are tight. Adjacent joints move at the same time because they are “coupled” together in movement.

When the pelvis tilts back, the vertebrae in your lower back flex forward. When this happens, any lifting or bending forward motion uses flexion from the lower spine.

This is not how the spine functions in a natural state. Flexion in the lower spine puts a strain on ligaments around the vertebrae and can make bulging disks worse. This is why tight hamstrings can cause back pain — and possibly even back spasms.

How to treat tight hamstrings and relieve back pain

Now that we’ve thoroughly covered the reasons for and problems resulting from tight hamstrings, it’s time to dive into the good stuff…

…how to treat tight hamstrings!

There are many healing avenues from which to choose. The right way forward depends on your unique needs. Most hamstring injuries can heal on their own with proper time, rest, and Muscle Activation Techniques.

Start with RICE

If you’re dealing with a new hamstring injury or pain from repetitive use, it’s crucial to rest and recover. Here’s a tried-and-true method with which to begin:

1. Rest

Resting your leg is most important, especially if your pain/injury is severe. Take it as a signal from your body to press the “pause” button.

2. Ice

Ice will help to reduce the pain and swelling associated with tight hamstrings or a hamstring injury. Use ice for 20-30 minutes at a time every three to four hours until your pain is gone. Depending on the severity of your pain, this may be necessary for a few days.

3. Compress

An elastic band wrapped around the injury can help to reduce the swelling.

4. Elevate

Elevation helps to reduce blood flow and reduces swelling, too.

Cure tight hamstrings with these Applied Yoga Anatomy + Muscle Activation Techniques

Besides the immediate rest actions mentioned above to reduce hamstring pain and swelling, there is also yoga for tight hamstrings. Yoga can help bring mobility back into your muscles and heal hamstring tightness.

But here’s the thing…

Stretching will only lead you to more pain.

Because flexibility inevitably leads to instability. And where there is instability, injury is sure to follow.

Now, I know many of you are thinking:

“Wait a minute — I thought you just said yoga can reduce hamstring pain and swelling?”

Yes, yoga absolutely can support you on your healing journey! However, the yoga world is obsessed with stretching — and that’s a paradigm that needs to change.

The problem is, stretching muscles is synonymous with forcing muscles to go beyond their capacity to lengthen or shorten. This is the #1 mistake most people make when using yoga on their healing journey.

When we look at relieving tight hamstrings from an Applied Yoga Anatomy + Muscle Activation™ perspective, we realize our goal is to improve muscle function.

I’ve written a complete guide to Applied Yoga Anatomy + Muscle Activation™. I recommend giving it a quick read first. Then, proceed with the following yoga poses with the awareness to create profound healing in the body, starting today.

Applied anatomy yoga flow for tight hamstrings

Hold each of the following poses for 7-10 slow breaths, then repeat on the other side of the body.

1. Downward Dog: Adho Mukha Svanasana

Come into this posture and with your knees bent generously. First, focus more on keeping a straight spine with your tailbone tilted up to the sky. With your heart-melting back towards your legs, start to bend into one knee and then the other.

After a few moments of “pedaling” out your legs, begin to straighten both knees, pulling your heels towards your mat. Hold the position, breathing into your hamstrings.

Read about Downward Dog and its benefits here.

2. Triangle: Utthita Trikonasana

While in your triangle pose, be mindful of your foundation. Ground the outside edges of your feet into the ground to stabilize the lower half of your body. Keep a micro bend in your knee so you do not overextend your joint. As you open up your wingspan and stack your shoulders, feel free to bring the ground up to you with help from a block.

Read more about how to safely practice Trikonasana/triangle pose.

3. Standing Wide-legged Forward Fold: Prasarita Padottanasana

Step your feet as wide as your wingspan, placing ankles underneath your wrists. Again, using a block to bring the ground up to you is a great way to ease into this pose. But, with tight hamstrings, you may find that you need to shorten your stance significantly until you find more space.

4. Side Lunge: Skandasana

With skandasana, use a block underneath your bum for more support if the stretch is too intense. Use your hands for help in front or behind as well.

5. Pyramid: Parsvottanasana

Like Triangle Pose, keep a micro bend in your knee to protect your joint in this pose. Stand with fingertips on the ground, behind your back, or on blocks directly underneath your shoulders.

6. Standing Splits: Urdhva Prasarita Eka Padasana

Walk your hands slightly forward. If your hands do not rest comfortably on the ground, grab two blocks for support underneath. Lift one leg towards the sky as you release the crown of your head towards the earth.

Ground into the standing leg. Focus more on the sensations in your hamstrings and quadriceps than lifting your leg as high as you can.

7. Standing Forward Fold: Uttanasana

Release your raised leg and both arms to the mat, tilting your tailbone up to the sky. Pull your navel in towards your spine. Keep a slight bend in both knees, and slowly work to straighten your legs.

8. Half Splits: Ardha Hanumanasana

With your legs in position, inhale to lift your heart. Flatten your back, then on the exhale, drop your chest towards the front leg. Be mindful to keep your hips in alignment. Imagine that you’re tugging the front of the mat to meet the back.

9. Seated Forward Fold: Paschimottanasana

If it’s challenging to find a flat back while seated, sit on the edge of a folded blanket. Inhale to lift both arms overhead. On the exhale, with a flat back, reach forward.

Let your hands fall wherever they fall naturally. Inhale again to flatten your back. Lift your heart forward. On an exhale, pull your navel towards your spine as you release your head and upper body towards your legs.

10. Reclined Big Toe: Supta Padangusthasana

Start lying on the floor. Bend into one knee and press your thigh into your chest. Ground the leg that’s on the floor. Take your yoga strap and place it around the lifted foot. Place both sides of the yoga strap into the hand on the same side of the body. Begin to straighten your leg, keeping your foot flexed and heel reaching towards the sky.

11. Corpse: Savasana

Stretch your legs out along with your arms beside your body. Let your limbs fall heavy into the floor with your palms facing the sky. Snuggle your shoulder blades underneath your body to create a shelf for your heart. Rest in Savasana for 3-11 minutes, soaking in the nutrients of your practice.

To sum it up

What causes tight hamstrings varies for each individual. Genetics may play a role in the tightness of your muscles. If you’re experiencing tight hamstrings and lower back pain, fixing your posture will benefit your health in the long run, too.

Whatever the case, treatment for tight hamstrings is possible. Follow the simple remedies and yoga poses for tight hamstrings above, and you’ll be well on your way to healing.

Just remember…

The answer is not to “stretch out” tight hamstrings. Instead, practice these yoga postures for tight hamstrings with awareness using the principles of Applied Yoga Anatomy + Muscle Activation™.

If you’re truly ready to heal your body and start living without pain, you won’t want to miss my free webinar on easy Muscle Activation Techniques.

As the saying goes… “The greatest wealth is health.”
Hop over to the free webinar to get simple, straightforward tips to nix pain for good — and start focusing your energy on more of the things that matter.