Muscle Tightness in Hamstrings When Running

Nothing slows down a good run like tight hamstrings. Running places a high demand on your hamstrings, so even the slightest amount of discomfort is noticeable. Tight hamstrings are particularly common in runners after sprint intervals. A common cause for tight hamstrings is sitting all day in a chair, which keeps your hamstrings inactive and shortened.

  1. Hamstring Basics

    • Your hamstrings stretch down along the back of your thighs from your hips to your knees. When you run, your hamstrings engage to extend your leg behind your body, kick your heel up toward your buttock and power you up hills. They also work to stabilize your pelvis. When it is weak, it can affect your pelvis tilt, which can lead to lower-back and hip problems.

    Running With Tight Hamstrings

    • If you feel your hamstrings tightening up during your run, slow things down. Hills and intervals will only further aggravate the problem. If it is a chronic nagging pain, run at a slow, easy pace and stretch after your run. If you feel a sudden, intense pain, stop running immediately. This may mean a hamstring strain, which can require extended rest.

    Stretching Basics

    • Stretching helps reduce your risk of hamstring tightness turning into a full-blown sprain or tear. By adding an active hamstring stretching program to your routine three days per week, you can significantly improve hamstring flexibility, according to “Physical Therapy in Sport” in 2012. It is best to do these moves following your run or on an off day.

    Hamstring Stretch

    • The "European Journal of Orthopaedic Surgery & Traumatology" recommends the jack-knife stretch to increases hamstring flexibility. According to researchers, this move produces better results than a similar seated active stretch. To perform the jack-knife stretch, squat down with your feet hip-width apart. Wrap your hands around your Achilles heels. Gradually extend your knees so you stand up. Your upper body should be bent forward so your chest remains in contact with your thighs throughout the move. Rise up until you feel a tightness in your hamstring muscles and then hold the stretch for five seconds. Repeat five times for one set. Perform two sets.