What Causes Tight Hamstrings (and How to Fix It)

Mobility

Jan 19

Tight hamstrings are a common problem for many people, especially those who sit for long periods or engage in activities requiring much running or jumping. Not only can tight hamstrings be uncomfortable, but they can also lead to other issues, such as lower back pain and limited mobility. The good news is that there are ways to fix tight hamstrings, and with a few simple exercises and lifestyle changes, you can begin to see improvement in no time.

In this article, we'll explore the causes of tight hamstrings and provide some practical tips for how to fix them. Whether you're an athlete or simply looking to improve your overall health and wellness, this blog is for you. So, let's get started and learn how to say goodbye to tight hamstrings once and for all!

Causes of Tight Hamstrings

The hamstrings are a group of three muscles located at the back of your thigh that play a crucial role in the movement of your legs. However, many people experience tightness in their hamstrings, which can cause discomfort and limited mobility. In this blog, we will discuss the causes of tight hamstrings and effective ways to fix them.

Hamstring tightness can manifest for a variety of reasons. However, most will fall into one of the following four categories.

Lack of stretching and mobility work: Not stretching your hamstrings regularly can cause them to become stiff and tight. This is particularly true if you lead a sedentary lifestyle or have a job that involves sitting for long hours.
Overuse during exercise and sport: If you engage in activities that require repetitive use of your hamstrings, such as running or cycling, you may experience tightness in your muscles.
Injury: A hamstring injury, such as a strain or tear, can cause tightness and discomfort in your hamstrings.
Posture: Poor posture can put additional strain on your hamstrings, leading to tightness and discomfort.

How to Fix Tight Hamstrings

Fixing hamstring tightness typically involves a combination of stretching/ mobility, foam roller work, strength training, and heat therapy. Regular stretching of your hamstrings is the most effective way to improve flexibility and reduce tightness. Simple stretches such as forward folds, lunges, and Jefferson curls can help.

In addition, foam rolling and other self-myofascial release techniques can help tremendously to alleviate tightness in your hamstrings. Simply roll the foam roller along the length of your hamstring muscles to ease tightness and discomfort. Do this for 30-60 seconds on each leg before or after your lower body workout for the best results.

Incorporating regular stretching routines into your daily or weekly schedule can help gradually lengthen the muscles and increase flexibility. Simple stretches like the standing hamstring stretch or seated forward fold can target the hamstrings effectively. However, there are many people who struggle to stretch their hamstrings effectively in these positions. Strengthening the muscles surrounding the hamstrings, such as the glutes and core, can help provide support and alleviate the strain on the hamstrings.

The following exercises aim to accomplish two things, 1) to release tension in the hamstring muscles and 2) to strengthen the supporting muscles around your hamstrings to promote greater strength and mobility. Review each exercise and complete the full workout at the end of this article.

Pike to Squat

Recommended Volume: 10 reps

Exercise Instructions:

Stand with your feet roughly shoulder-width apart and bend your hips into a pike position to stretch your hamstrings.
Hold the pike stretch for 1-2 seconds, then bend your knees into a squat position and hold for 1-2 seconds before straightening your legs again.
Aim to keep your heels flat on the ground throughout the entire movement, however, it’s ok if they lift up a little in the beginning.

Muscles Targeted: Hamstrings, lower back, calves, and ankles.

Eccentric Hamstring Stretch

Recommended Volume: 5-10 reps

Exercise Instructions:

Place your right leg on a bench or chair and bend your knee until you can hinge forward from your hips.
Flex your toes towards your knee and straighten your leg slowly until your hamstring is fully lengthened. Keep your torso as close to your upper thigh as possible.
Once you feel a stretch in your hamstring, bend your knee and return to the starting position.

Muscles Targeted: Glutes, upper hamstrings, calves.

Standing Hamstring Stretch

Recommended Volume: 30-60 seconds

Exercise Instructions:

Stand with your feet together and your toes pointing forward. Bend forward at the hips as you lower your torso down toward the ground.
Keep your knees slightly bent as you bring your torso towards your thighs. Relax your neck and shoulders, then shift your weight forward over your ankles.
Lengthen through your spine as you inhale, then pull yourself deeper into the stretch as you exhale.

Muscles Targeted: Hamstrings, lower back, and calves.

Jefferson Curl

Recommended Volume: 5-10 reps

Exercise Instructions:

Stand on an elevated surface with your feet shoulder-width apart and tuck your tailbone into a posterior pelvic tilt.
Tuck your chin down towards your chest and curl your spine downward, vertebrae by vertebrae.
Once you reach your end range, reverse the motion until you are standing, lifting your head last.

Muscles Targeted: hamstrings, lower back, and upper back.

Seated Leg Lift

Recommended Volume: 3 sets of 5-10 reps

Exercise Instructions:

Sit with your legs straight out before placing your hands on the ground next to your knees.
Press your hands into the ground and lift your legs upward for repetitions.
You may feel a cramping sensation at the top of your thigh. Try to push through this feeling, and eventually, it will disappear.

How to Modify: To make this exercise more accessible, you can bring your hands closer to your hips. Bring your hands further out in front of you to make it more challenging.

Muscles Targeted: Quads, hip flexors, and lower abs.

Putting It All Together:

Directions: Perform 2-3 sets of the following hamstring mobility exercises, focusing on mindful movement and body awareness. Rest for 1-1.5 minutes between exercises.