When you think of a stretch for the hamstrings, you may think of one similar to this:
You may have been told to “keep your leg straight, point your toes towards you and lean forward”. If you were to do all of the above, you may also have experienced a burning, uncomfortable sensation behind your knee and down your leg. This is because what you’re actually doing with this stretch, is irritating your sciatic nerve!
The sciatic nerve is the largest nerve in the body, and starts in the lower back, running all the way down your leg and in to your foot. By keeping your knee straight and pointing your toes towards you when stretching the hamstrings, this is actually stretching the sciatic nerve from both ends – and nerves don’t need to be stretched!
Instead, try bending your knee and keeping your foot flat. This takes the pressure off the sciatic nerve and concentrates the stretch back on to the hamstrings. Then lean your chest forward towards your knee and stick your bum out slightly, as if to sit down. You’ll immediately feel a completely different stretch deeper in to the muscle belly and one that is comfortable to hold.
Try this next time you’re stretching and feel the difference yourself. Always remember that the goal is to stretch the muscle, not the nerve.