How to tackle tight hamstrings: Common causes and solutions to relieving tightness
Running with a tight hamstring is not much fun. You lose your rhythm, you can’t stride out properly without feeling held back, and speeding up or tackling hills can be a hammy horror. So, what causes this tightness and what can you do to relieve it and get back to your best?
What exactly is the hamstring?
The hamstrings are a group of muscles in the back of the thigh, rather than just one muscle. They attach to the base of your pelvis and extend down the back of the thigh and cross the back of the knee.
They have some key roles in running. They will flex (or bend) the knee. They extend the hip – if you envisage the hip swinging behind you, that’s extension. And they also work as a break, slowing the leg down just before your foot hits the ground.
What causes tight hamstrings in runners?
There are two main causes of hamstring tightness in runners: fatigue of the muscle or an underlying injury:
Hamstring fatigue
The hamstrings, like most muscles, will start to feel tight and achy when fatigued. This can occur during a run if the hamstrings are being challenged at a level they can’t cope with. If you keep running through this, the tightness will often get worse and force you to stop.
So you might be wondering, why are my hamstrings fatigued? The most likely cause is from how you train. Higher mileage and lower recovery can build fatigue, but increasing speed or hill work are commonly the culprits. The demand on the hamstrings increases steeply as you run faster, so if you’ve been squeezing in more speed sessions or pushing the pace of your runs, this can lead to a tight, fatigued hamstring.
If this isn’t the case and your training has been fairly stable, it could be lack of recovery has lead to fatigue. If you’re very stressed, busy or not sleeping well your body doesn’t adapt as well to exercise so that can also play a role in muscle tightness and fatigue.
Another key factor in fatigue is strength. A weak hamstring is more likely to fatigue when challenged. Strength work can really help with this, but in the first instance it may be best to focus on recovery so not to add to the fatigue.
Underlying injury
Sometimes hamstring tightness is caused by an underlying injury to the hamstring muscle or tendon, or due to referred pain from the lower back or sciatic nerve, which passes through the hamstrings.
Hamstring muscle injuries often occur during high speed running – and will these, you typically experience a sudden onset of pain in the muscle that stops you in your tracks. Soreness will usually linger for some time afterwards and the hamstring will feel tight and weak. This history of sudden onset with lingering pain is what differentiates it from tightness caused by hamstring fatigue.
Hamstring tendon injuries are usually located at the top of the hamstring where it attaches to the pelvis. Typically it’s a fairly well-localised pain that’s increased by stretching, sitting and running. It may also include stiffness in the morning and after prolonged rest.
Referral from the back or nerve: the lumbar spine and sciatic nerve can cause pain that radiates into the hamstring region. So if you have a combination of tight hamstrings and back pain it could be sciatica. That does often include back pain, but sciatica can present without that. Movements that stress the lower back or stretch the nerve can be painful, such as bending forward, prolonged sitting or driving. Symptoms can spread into the calf or include pins and needles or numbness.
What type of running is harder on the hamstrings?
Faster runs and hillier runs challenge the hamstrings more. So if you are experiencing tight hamstrings, it’s worth avoiding these types of running until your symptoms improve.
What is the best way to treat tight hamstrings in runners?
Hamstring fatigue
If fatigue is to blame the first step is to spend some time focusing on recovery. Have a recovery week with reduced mileage and cut out the speed and/or hill sessions during this time. Prioritise sleep and rest rather than squeezing more in. Some massage or gentle foam rolling may help too, but isn’t essential.
Allow time for the tightness to settle before gradually increasing your training distance or intensity again. Don’t rush straight back to hill repeats.
Targeted strength work for the hamstrings can really help provide a lasting solution to tightness by increasing the hamstring's capacity to cope with the demands of training. Stretching the muscle can also relieve symptoms so can be valuable, although it’s less likely to restore strength. Keep scrolling for exercise options.
Underlying injury
Treatment for hamstring injuries – whether it is a hamstring muscle or tendon injury or sciatic nerve pain – can vary, so it’s always best to see a health professional for their expert input on what the injury is and how to treat it. In most cases, strength work will help but it needs to be adapted, based on the injury and its symptoms. For example, for proximal hamstring tendon pain exercises like the deadlift or hamstring stretches are often quite aggravating, especially in the early stages.
It may be necessary to cut down your running or take a break if symptoms are too irritable. Once pain has settled your health professional can help you plan a graded return to running. It’s usually best to build distance first (eg, so you can comfortably run for at least 30 minutes) before increasing pace.
What else can cause hamstring tightness?
Some runners are less flexible than others, and in many cases they’ve always been this way. For example, many runners will say they’ve never been able to touch their toes and this isn’t necessarily a bad thing. In fact, having muscles that are a bit tighter can help running economy to some degree as they can work like tightly coiled springs as you run.
So if you’ve always been tight but it doesn’t limit your running or cause pain then it needn’t be a concern. If you’d like to address it, the ‘eccentric’ exercises below are a good option to build both strength and flexibility. Some runners also report that they find yoga helpful for improving their flexibility.
Running gait can also be a piece of the puzzle, if you run in a way that places more stress on the hamstrings. Over-striding is the main issue for most runners but running with increased forward trunk lean or excessive anterior pelvic tilt can also play a role.
These aren’t harmful in themselves – running with an anterior pelvic tilt is normal and in fact it’s very hard to run without one. But addressing over-striding may help reduce the demands on the hamstrings and this can be done by increasing cadence by around 5 to 10% by running to the beat of a metronome.
What are the best exercises for tight hamstrings?
Strengthening and stretching exercises should feel manageable and shouldn’t cause a lasting increase in symptoms. Before starting new exercises it’s best to seek advice from a health professional.
The hamstring muscle group has three main roles: to flex the knee, to extend the hip and to work ‘eccentrically’ – like a break to slow the leg down during the swing phase of running. It can help to include exercises to address these specific roles.
Knee flexion
Prone curl with resistance band
Put a resistance band around your ankles.
Bend one knee to around 30 to 40 degrees.
Hold for 10 seconds, repeat 5 times.
Progress by increasing hold time.
Once you can do 5 reps of 40 seconds, try a stronger resistance band.
Cable prone curl
Safely attach the cable to your lower leg using an ankle strap.
Lie on your stomach on a gym bench.
Start with a light weight, slowly bend the knee against the resistance from the cable then straighten the knee again.
Do 3 sets of 8 to 12 reps on each leg.
If this feels easy then gradually increase the weight.
Hip extension
Double-leg bridge
Starting lying down with your knees bent to around 90 degrees and your arms by your side.
Lift your hips as high as comfortable and then slowly lower.
Do 3 sets of 8 to 12 reps.
If this feels easy you can progress by placing your hands across your chest, holding a light weight on your abdomen or by using the single-leg bridge below.
Single-leg bridge
Starting lying with one foot on the floor with the knee bent to around 90 degrees. Lift the other leg up so the hip is flexed to approx 90 degrees.
Lift your hips as high as comfortable and then slowly lower
Do 3 sets of 8 to 12 reps on each leg.
If this is too challenging do fewer reps or place your arms by your side for more support.
If this feels easy you can progress by holding a light weight on your abdomen or by placing the foot of the working leg on a step.
Eccentric options
Kettlebell deadlift
Stand with your feet shoulder-width apart and hold a light kettlebell in front of you.
Bend your knees approximately 30 degrees.
Keep your back straight and lower the kettlebell towards the floor by hinging from your hips (this can take some practice but you should feel it in your hamstring muscles rather than your lower back).
Return to the start position by extending through the hips, keeping the knees slightly flexed,
Do 3 sets of 6 to 8 reps.
If this feels easy then gradually increase the weight.
Single-leg kettlebell deadlift
Balance on one leg holding a light kettlebell.
Bend your knee approximately 30 degrees on the weight-bearing leg.
Keep your back straight and lower the kettlebell towards the floor by hinging from your hips, extending your other leg behind you as you lower.
Return to the start position by extending through the hips, keeping the knee slightly flexed.
Do 3 sets of 6 to 8 reps.
If this feels easy then gradually increase the weight.
Note: this is a challenging exercise that requires good balance!
Stretches
Lie on your back with one foot on the floor with the knee flexed.
Straighten the other leg and use your arms to gently bring that leg up into a stretch position (this should feel like a comfortable stretch not a pain!). You can also wrap a resistance band around the foot of your raised leg for a deeper stretch, as demonstrated in the picture above.
Hold for up to 30 seconds and repeat 4 times on each leg.
If this doesn’t feel manageable try a shorter hold or fewer reps or speak to a health professional for an alternative.
For a deeper stretch start with the other leg straight out, resting on the floor.
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