How to Fix Tight Hamstrings for Better Flexibility and Mobility

Tight hamstrings can make everyday movements feel difficult and awkward. Whether you're struggling to get through your daily routine or you're a fitness enthusiast whose workouts are suffering, tight hamstrings can hold you back. Fortunately, there are several effective ways to loosen your tight hamstrings and regain full range of motion. This article will teach you how to loosen tight hamstrings, allowing you to enhance your flexibility and mobility in daily life and during workouts.

One way to help you achieve your goals is with Pliability's mobility app. This tool offers easy-to-follow routines to help loosen tight hamstrings, enabling you to move without discomfort and resume the activities you love. 

What Causes Tight Hamstrings?

Tight hamstrings occur when the muscles on the back of the thighs become shortened due to injury, prolonged sitting, muscle overuse, or a history of inactivity. The hamstrings consist of three muscles, called the semitendinosus, semimembranosus, and biceps femoris, that enable hip extension (moving your thigh backward) and knee flexion (bending your knee).

Hamstring tightness gets in the way of these functions and interferes with your ability to walk, climb stairs, do squats, and perform other leg movements. Specific exercises can help stretch and strengthen tight hamstring muscles, reducing the risk of hamstring injuries.

Short-Term Causes of Hamstring Tightness

Hamstring tightness is a common issue, particularly in males whose pelvic structure can limit hip flexion and extension, resulting in tightness. Hamstring tightness is particularly common among physically active individuals, especially athletes who participate in sports that involve frequent running or jumping. It can affect people who do not engage in physical activity.

There are both acute (sudden) and chronic (long-term) causes of tight hamstrings, the most common of which include:

• Intense exercise or overexercising the hamstrings, such as doing heavy hamstring curls.
• Repetitive leg activities, such as long-distance running or cycling, expose the hamstrings to prolonged stress.
• Explosive leg movements, such as sprinting, place extreme stress on leg muscles.
• A prior hamstring injury.
• Occupations that involve sitting for long periods (which places the hamstrings in a foreshortened position).
• Being sedentary and engaging in little walking or physical activity.

Hamstring Fatigue and Tightness

If you’re running longer distances or at greater speeds than usual, your hamstrings will tire, as will your other muscles. They may struggle to cope with the increased exertion of your runs, which can cause them to ache and feel tight. Trying to run through this feeling will only make it worse.

Pay attention to how you’ve been training if your hamstrings feel fatigued. Doing more speed sessions or hill work is hard on the hamstrings, while running faster also places much more demand on the hamstrings. As such, the tightness could be the result of a sudden increase in your training load.

Why Your Hamstrings Stay Tight

If you aren’t working harder in training, maybe the issue is a change in your recovery. Your body finds it harder to get back to full strength after exercise if you’re sleeping more poorly, don’t get enough rest, or are suffering from more stress than usual.

Lastly, hamstring tightness can be caused by a lack of muscular strength. The hamstring muscles, like any, are more likely to tire more quickly if you skip the strength and conditioning work that should go hand in hand with running.

Hamstring Strains and Tight Muscles

One of the most significant concerns about having tight hamstrings is the risk of injury. Chief among them is a muscle strain (also known as a "pulled muscle"). A pulled hamstring muscle can occur when sudden stress, such as kicking or a fall, causes tiny tears in a muscle.

When your hamstring muscles are tight, they are more likely to experience tears. In addition to an uncomplicated strain, a person might experience a partial or complete rupture (tear) of the hamstring. These require more intensive treatment.

Hamstring Injury Grades Explained

The signs and symptoms can vary based on the location and the grade (severity) of the injury:

• Grade 1: These strains cause sudden pain and tenderness at the back of your thigh. There may also be pain with movement, but muscle strength should not be affected.
• Grade 2: This occurs when the hamstring is partially ruptured, causing more pain and tenderness. There may also be swelling and bruising, as well as the loss of strength in your leg.
• Grade 3: This is the complete rupture of the hamstring, causing extreme pain, tenderness, swelling, and bruising. There may be a popping sound or sensation at the time of the injury, accompanied by a loss of muscle strength, which can make it difficult to walk or stand.

Other Related Conditions

Even if an actual injury doesn't occur, a tight hamstring can significantly restrict the movement of other muscles, including those in the knee, lower back, and quadriceps (thigh muscles). This can lead to symptoms such as:

• Low back pain: Tight hamstrings pull the pelvis backward, increasing pressure on the lower back muscles and the lumbar spine.
• Knee pain: The hamstrings are the primary muscles that bend the knee, and tightness in these muscles can limit the range of motion and function of the knee.
• Osgood-Schlatter disease: Tight hamstrings can increase the force placed on the tibia (shinbone) by the quadriceps, leading to swelling and a painful bump just below the knee.

Tight hamstrings can also negatively affect performance in sports that require jumping, sprinting, and kicking a ball.

Tight Hamstrings vs. Nerve Tension

A hamstring strain can easily be mistaken for nerve tension (caused when nerves are compressed or stretched). A hamstring strain is characterized by localized pain and muscle tightness that you can feel with your hand.

With nerve tension, there may be tightness due to an injury, but the pain may be felt along the entire nerve pathway, accompanied by tingling, numbness, or weakness.

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How to Fix Tight Hamstrings

The hamstrings play a crucial role in everyday movements and sports. This muscle group helps bend the knee and extend the hip, enabling activities such as walking, running, and jumping. The hamstrings also play a crucial role in eccentric contractions by helping to control the motion of the lower leg during rapid movements.

Tight hamstrings can hinder athletic performance, increase the risk of injury, and limit mobility and flexibility. Moreover, this muscle group can become tight due to inactivity, prolonged sitting, or overuse.

Addressing Hamstring Tightness: A Step-by-Step Approach

When it comes to fixing tight hamstrings, consistency is key. Quick fixes won’t provide lasting results. Instead, adopt a comprehensive routine targeting the specific roles of the hamstring muscles. The hamstring muscle group has three leading roles:

• To flex the knee
• To extend the hip
• To work eccentrically, like a brake to slow the leg down during the swing phase of running.

To address these specific roles, it can help to include the following exercises in your routine.

Start with Knee Flexion

The first step to relieving tight hamstrings is to target the knee flexion function of the hamstrings. This can be achieved with exercises such as the prone curl with a resistance band or a cable prone curl.

Prone Curl with Resistance Band

To perform this exercise:

• Put a resistance band around both ankles
• Lie face down on a mat or the ground
• Bend one knee to around 30 to 40 degrees
• Hold for 10 seconds, then repeat five times
• Progress by increasing the hold time. Once you can do five repetitions of 40 seconds, try a stronger resistance band

Cable Prone Curl

To perform this exercise:

• Safely attach the cable to your lower leg using an ankle strap
• Lie on your stomach on a gym bench
• Start with a lightweight and slowly bend your knee against the resistance from the cable. Then, straighten the knee again.
• Do three sets of eight to 12 repetitions on each leg. If this feels easy, gradually increase the weight.

Target Hip Extension

Once you’ve built strength in the knee flexion function of the hamstrings, move on to exercises that target hip extension. Start with double-leg bridges and progress to single-leg bridges.

Double-Leg Bridge

To perform this exercise:

• Start by lying down with your knees bent to around 90 degrees and your arms by your side
• Lift your hips as high as you can comfortably, then lower them slowly
• Do three sets of eight to 12 repetitions
  

If this feels easy, progress by placing your hands across your chest while holding a light weight on your abdomen or by using the single-leg bridge below.

Single-Leg Bridge

To perform this exercise:

• Start by lying with one foot on the floor, your knee bent to approximately 90 degrees. Lift the other leg up so that the hip is flexed to approximately 90 degrees
• Lift your hips as high as you can comfortably, then slowly lower
• Do three sets of eight to 12 repetitions on each leg
  

If this is too challenging, consider doing fewer reps or placing your arms by your side for added support. If this feels easy, progress by holding a lightweight on your abdomen or by placing the foot of the working leg on a step.

Fix Eccentric Strength

Finally, to fully relieve tight hamstrings, you must address eccentric strength. Eccentric exercises help improve muscle control and build strength to prevent future injuries. Kettlebell deadlifts and single-leg kettlebell deadlifts are great options to target the eccentric function of the hamstrings.

Kettlebell Deadlift

To perform this exercise:

• Stand with your feet shoulder-width apart and hold a light kettlebell in front of you
• Bend your knees to approximately 30 degrees
• Keep your back straight and lower the kettlebell toward the floor by hinging from your hips. (This can take some practice; you should feel it in your hamstring muscles rather than in your lower back.)
• Return to the start position by extending through your hips, keeping your knees slightly flexed
• Do three sets of six to eight repetitions. If this feels easy, gradually increase the weight

Single-Leg Kettlebell Deadlift

To perform this exercise:

• Balance on one leg while holding a light kettlebell.
• Bend the knee of your weight-bearing leg to approximately 30 degrees.
• Keep your back straight and lower the kettlebell toward the floor by hinging from your hips, extending your other leg behind you as you lower.
• Return to the start position by extending through your hips, keeping your knee slightly flexed.
• Do three sets of six to eight repetitions. If this feels easy, gradually increase the weight.

Stretches Help Keep Hamstrings Flexible

Strengthening exercises are crucial for addressing tight hamstrings, but hamstring stretches can also help maintain the flexibility and mobility of the muscles. The stretches should not cause pain. A person should only stretch until there is mild to moderate tension.

People should avoid overstretching, which can cause injury. Flexibility improves over time. A person can use the following stretches to loosen tight hamstrings.

Lying Hamstring Stretch

Lie flat on the ground or a mat with your legs stretched out. To stretch the right leg, hold the back of the right knee with both hands, pull it up toward the chest, and slowly straighten the knee until it feels like it is stretching. Hold the stretch for 10 to 30 seconds. Repeat 2 to 3 times on each leg.

Lying Hamstring Stretch Using a Strap

Lie flat on the ground or a mat with your legs stretched out. To stretch the right leg, bend the right leg and place the strap across the ball of the right foot. Hold the strap in both hands. Keep the left leg extended on the ground with the foot flexed. This should cause the thigh and calf to press against the floor.

Slowly extend the right leg with the foot flexed. The right leg should be straight with a slight bend in the knee. The bottom of the foot should face the ceiling. Gently pull the strap until a slight tension is felt in the hamstrings. Hold the stretch for 10 to 30 seconds. Switch legs. Repeat 2 to 4 times on each leg.

Lying Hamstring Stretch Using a Wall

Find an open doorway. Lie flat on the ground or a mat, with the back flat and the left leg fully extended on the floor. The left leg should pass through the doorway.

Lean the right leg against the wall next to the doorway. Adjust the distance between the body and the wall to achieve mild tension in the right leg. Hold the stretch for 10 to 30 seconds. Switch legs. Repeat 3 times on each leg.

Sitting Hamstring Stretch

To stretch the right leg, sit on the ground with the left leg bent at the knee with the foot facing inward. This is called the butterfly position.

Extend the right leg, keeping it slightly bent at the knee. Bend forward at the waist, keeping your back straight. Hold the stretch for 10 to 30 seconds. Switch legs. Repeat 2 to 3 times on each leg.

Sitting Hamstring Stretch Using a Chair

Sit on a chair, near the edge of the seat, with your back straight. Keep one foot flat on the floor. Stretch the other leg out in front and rest it on a chair.

Slowly bend the trunk forward until there is an obvious stretch at the back of the thigh. Ensure the spine is in a neutral position and the shoulders do not hunch forward. Hold the stretch for 10 to 30 seconds. Switch legs. Repeat 2 to 4 times on each leg.

Standing Hamstring Stretch

Stand upright with the spine in a neutral position. Place the right leg in front of the body with the foot flexed, the heel pushed into the ground, and the toe pointing toward the ceiling. Slightly bend the left knee.

Gently lean forward and place your hands on the straight right leg. Keep a neutral spine. Hold the stretch for 10 to 30 seconds. Switch legs. Repeat 2 to 4 times on each leg.

Standing Hamstring Stretch (One Leg)

The one-legged standing hamstring stretch is one of the easiest stretches to perform. Do it anywhere, at home, in the office, or outdoors. Stand up straight with one heel resting on a small stack of books, a yoga block, or a stool. If you are outside, you can use the curb, but be sure to watch for cars.

Keep your knee straight. Reach both arms up so your arms are about even with your ears. Reaching your arms up, rather than reaching down toward your feet, will keep your back straight. Bend forward slightly from your hips. Feel the stretch in your hamstring behind your thigh. Hold the stretch for 15 to 30 seconds, and repeat three times. Repeat with the other leg.

Standing Hamstring Stretch Using a Table

Find a table that is just shorter than hip height. Stand upright with the spine in a neutral position. Place the right leg on the table with the foot flexed so the toes point toward the ceiling. Stand far enough away from the table so that only the foot and part of the calf rest on the table. Bend forward at the waist until there is a stretch in the hamstring muscle.

To increase the intensity of the stretch, bend forward slightly, placing your hands on your leg or a table for support. Hold the stretch for up to 30 seconds. Wait 15 seconds between each repetition, then repeat the process three times on each leg.

Foam Roll Hamstring Stretch

Sit on the floor with your legs stretched straight in front. Place the foam roll flat under the hamstring of one leg and fold the other leg with the foot flat on the floor. Raise the buttocks off the mat while maintaining balance with the hands flat on the floor.

Move the body back and forth in long, sweeping movements, stopping just short of the back of the knee. Lightly twist the thigh to ensure the roller covers the right, left, and middle of the hamstring muscle. Switch legs and repeat the stretch.

Classic Hamstring Stretch (Static)

Physical therapist Heather Jeffcoat says the best hamstring stretches are those that involve stretching in multiple fascial planes, as life isn’t linear and requires movement in various directions. This classic hamstring stretch is one of her favorites. Stand in front of a step or chair. 

Place your left heel on the step with your leg straight and foot flexed. Keeping your spine straight, lean forward until you feel a stretch behind your left thigh. Hold for 30 seconds, then repeat on the other side. Increase the hold time as your hamstrings become more flexible.

Hamstring Stretch with a Twist (Static)

This is another one of Jeffcoat’s favorite hamstring stretches. Similar to the classic hamstring stretch, it involves stretching across multiple fascia planes. Stand in front of a chair or a step. Place your left heel on the step with your leg straight and foot flexed.

Keeping your spine straight, lean forward until you feel a stretch behind your left thigh. In this position, rotate your chest to the left, feeling the stretch deepen on the outside of your left hip and thigh. Hold for 30 seconds, then repeat on the other side.

Pyramid Stretch (Static)

Suppose you spend most of the day seated. In that case, Dr. George recommends the pyramid stretch, similar to the Pyramid Pose (Parsvottanasana) in yoga, as it effectively stretches the hamstrings, lower back muscles, and hips, areas that can become tight from prolonged sitting. Start standing with your feet together. Take a big step back with your right foot so that both feet are flat on the floor with toes pointing forward.

Reach your arms up and hinge at the hips to stretch down toward the floor, resting your hands on either side of your front foot if you can reach it. (If not, rest your hands on your shin or yoga blocks, which you can put on either side of the lower leg.) Allow your chest to hang in front of the left thigh. Hold for 30 seconds, then repeat on the other side.

Hurdler Hamstring Stretch

The hurdler hamstring stretch is a simple exercise that can be done right on the floor. Sit on the floor with one leg out straight. Bend the other leg at the knee and position the sole of that foot against your opposite inner thigh.

Extend your arms and reach forward over the straight leg by bending at the waist as far as possible. Hold this position for 10 seconds. Relax. Repeat with the other leg.

Towel Hamstring Stretch

Most people have towels to perform towel stretches, although a strap or belt can be used as an alternative. Lie on the floor on your back. Loop a long bath towel around your toes and hold the ends of the towel in both hands. Slowly pull on the towel to lift your straight leg. Be sure to keep your knee straight. The leg without the towel should remain flat on the ground.

Bring your leg up until a stretch is felt behind your thigh. You may also feel a stretch in your calf. This is normal. Hold for 15 to 30 seconds, and then relax. Repeat three to five times on each leg. The towel hamstring stretch should feel good as you perform the exercise; if it causes pain, stop immediately and try an alternative.

Standing Forward Bend

The standing forward bend is an easy hamstring stretch that allows gravity to help deepen the stretch. If your lower back is sore, proceed with caution or choose a different stretch. Stand up straight with your arms overhead. Fold forward from the hips, reaching your hands toward the floor. Your hips should be stacked over your ankles. Touching your toes is not the goal of this stretch.

Only go as far as you can without overly bending your knees (they can be ever-so-slightly bent, but don't bend them to try to go lower, because your hamstrings will not get the stretch). Notice your quadriceps, the muscles at the front of your thighs. Engage your quadriceps to deepen the stretch in your hamstrings. Hold for 15 to 30 seconds. Bring your upper body back to a standing position.

Seated Hamstring Stretch

The seated hamstring stretch can be performed almost anywhere. To do this stretch: Sit on a flat surface with the affected leg outstretched. Bend the opposite knee and place the sole of your foot against the inside of your other thigh.

Slowly bend forward at your hips until you feel a pulling sensation along the back of your thigh. Relax and repeat for three repetitions. Repeat on the opposite leg.

90/90 Hamstring Stretch

You can also stretch your hamstrings lying down. To do the 90/90 stretch: Lie on your back. Bend your right knee and place your hands behind your knee. With your knee pointed toward the ceiling, slowly straighten your knee until you feel a stretch along the back of your thigh. Switch legs and repeat.

Benefits of Hamstring Stretches

While the effectiveness of stretching is sometimes debated, stretching your hamstrings may have the following benefits:

Improves Flexibility

Stretching can help improve flexibility in the targeted muscles. The hamstring muscle group is located at the back of the thigh. It is responsible for bending or flexing the knee, as well as helping the gluteal (butt) muscles extend the leg during activities like running and walking, so tightness is familiar.

Supports Athletic Performance and Recovery

Stretching may also improve overall mobility, which can enhance athletic performance and activities of daily living, as well as decrease delayed-onset muscle soreness (DOMS) when performed after intense activity. Using a foam roller is another effective way to temporarily relieve tight muscles and improve flexibility, in conjunction with hamstring stretches.

Eases or Prevents Lower Back Pain

Chronically contracted hamstrings pull on the pelvis and flatten the normal arch of your lower back. When this happens, the muscles become overstretched and weakened, resulting in lower back pain. But, research has demonstrated that properly stretching your hamstrings helps to ease and prevent back pain.

Is Walking Good for Tight Hamstrings?

If your hamstrings are tight, you may think it’s best to skip physical exercise. In reality, Shawn George, DO, an internal medicine doctor specializing in kinesiology at Yorktown Health Vernon Hills, says that exercise, including walking, is suitable for tight hamstrings when done in moderation.

“Walking strengthens blood flow to muscles, which both stretch them and makes them less stiff. Improved circulation raises the temperature of the muscles until they become supple and less tight,” he says.

Why Sitting Makes Hamstrings Tighter

Dr. George notes that inactivity can cause the hamstrings to become even tighter. “Sustained sitting creates added stiffness in the hamstrings because it keeps the muscles in restricted positions for extended durations,” he explains.

Since the hamstrings are immobilized and unable to stretch, they become tight and inflexible over time. To avoid this, he recommends standing or walking intermittently during long periods of sitting, such as when spending the day at your desk.

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Tips for Stretching Your Hamstrings

Always start with a light warm-up before stretching tight hamstrings. This could include a few minutes of brisk walking, jogging in place, or any activity that increases your heart rate and warms up your muscles. Dynamic stretching can also be incorporated during your warm-up.

Pay Attention to Your Form

Proper technique is critical when stretching tight hamstrings. First, focus on your posture and alignment to target the intended muscle group. Avoid locking your knees or rounding your back. Stay relaxed and avoid bouncing or using jerky movements, as this can lead to injury.

Commit to Each Stretch

When targeting tight hamstrings, hold static stretches for at least 30 to 60 seconds. Gradually increase your hold time as your flexibility improves.

Match Your Activities

Stretches should be in multiple planes, and the speed of stretching should match your activity. For example, if you’re kicking a football, you should do quick, ballistic stretches. If you’re prepping for yoga, do slower, deeper stretches..

Progress Gradually

If you’re working on increasing flexibility in your hamstrings, progress slowly and don’t force your body into uncomfortable positions. Overstretching can lead to injuries.

Stretch Both Sides Equally 

When you’re stretching one side at a time, be sure to stretch both sides equally (i.e., for the same amount of time with the same degree of focus and intensity). This helps maintain balance in your muscle development.

Don’t Forget the Surrounding Muscles

Although the hamstrings are essential to stretch, you also have to release the glutes, the calves, and the feet.

Stay Consistent

Regular stretching is more effective than occasional intense sessions. Incorporate stretching into your daily or weekly routine for long-term flexibility benefits.

Try Adding Props

Yoga blocks, straps, or other props can help you achieve proper alignment and make stretches more accessible, especially for beginners. Using blocks to assist your stretching routine allows you to back off of the stretch, keeping your nervous system calm.

This will enable you to do the stretch while your body’s not in a state of panic. Props make stretching more achievable.

Listen to Your Body 

And most importantly, listen to your body. Slight discomfort is normal with stretching, especially if you’re new to it, but sharp pain or severe discomfort is not.

If you have any existing injuries or are experiencing pain while stretching, consult with your physician or a physical therapist for guidance. They can help you design a program that is safe and effective.

Managing Chronically Tight Hamstrings 

Stretching can provide temporary relief from tight hamstrings. Flexibility exercises should be performed at least twice a week to maintain these improvements. In addition to static stretching, other interventions can help manage chronically tight hamstrings.

Dynamic stretches are exercises that stretch the hamstrings through repetitive movements. They are often performed as part of a warm-up before workouts.

When to See a Specialist for Tight Hamstrings

If you have chronically tight hamstrings, you may need treatment from a healthcare provider specializing in allied health, such as a physical therapist or massage therapist. This is especially true if the tightness is related to an injury or is causing other physical conditions.

Interventions may include:

• Massage therapy (such as deep tissue massage and sports massage)
• Manual therapy (the kneading and manipulation of joints and muscles)
• Kinesiotaping (used to relieve pain, reduce swelling, and support joints and muscles)
• Dry needling (the insertion of thin needles into myofascial trigger points to decrease tightness and ease pain)
• Muscle flossing (the movement of a muscle wrapped tightly with a large rubber band)

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Mobility, balance, and body awareness are critical for athletic performance. Whether you play soccer or baseball, do CrossFit, or lift weights, improving your mobility and flexibility will enhance your stability and body control, helping you to avoid injuries and perform better. Pliability is an app designed to help athletes boost their mobility and flexibility.

With a library of videos and daily updated programs, Pliability helps users recover, reduce pain, and enhance their range of motion. The app also features a body scanning tool that identifies mobility issues and targets them specifically.  If you’re looking to improve your performance, Pliability can help you move better.

How Tight Hamstrings Impact Mobility and Athletic Performance

Tight hamstrings can negatively impact your mobility, balance, and athletic performance. These large muscles on the backs of your thighs play a key role in helping you walk, run, and jump. When your hamstrings are too tight, it can lead to restricted movement and poor performance. Tight hamstrings can also affect your balance and body awareness.

As with any injury, it’s essential to address the issue as soon as possible. Pliability can help you relieve tension in your hamstrings and improve your mobility, thereby avoiding further injury and allowing you to return to your regular athletic routine.

Why Pliability Works to Fix Tight Hamstrings

Pliability utilizes active recovery protocols that incorporate both dynamic and static stretching to relieve tension in tight muscles like the hamstrings. With Pliability, you can find immediate relief for tight hamstrings to help you get back to your regular athletic routine. The app’s programs are designed to improve flexibility, enhance mobility, aid recovery, and reduce muscle and joint pain. 

One of the best features of Pliability is its body scanning tool, which targets mobility issues such as tight hamstrings. This will help you get back to your regular athletic routine. The app also includes an extensive library of videos that demonstrate effective techniques for improving flexibility and relieving muscle tension. 

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