No, Your Hamstrings Aren’t Tight

The truth behind this infamous muscle group.

One of the biggest misconceptions about running injuries is that they’re caused by inflexible muscles that need to be stretched. The reality is, muscles, like your hamstrings, aren’t even tight in the first place! This sensation is the result of many factors that pull your body out of alignment and into imbalance, overuse, and ultimately, injury.

There is very good news, however. The fact that hamstring ‘tightness’ doesn’t exist within the muscle fibers suggests that it is less of a mechanical issue and more of a sensory one. Components of the nervous system and accessory tissues may make you feel ‘inflexible’, but there are several strategies we can use to diminish this sensation.

This is so critical because I worry that hamstring tightness is instilling fear in too many runners. Hear me loud and clear: You’re not naturally cursed with tight hamstrings! Even though we’re all built differently, every ‘apparently healthy’ individual has the capacity to run freely and safely. All it takes is a few cross-training exercises and lifestyle adjustments to ease the tension and find freedom.

But… They Feel Tight!

If your hamstrings feel tight, it’s not because this muscle group is shorter or harder than the rest. This is completely rooted in other factors outside of the tissue's length or elasticity. I certainly won’t deny that they can feel tight during running. I’ve been there before. Just know that this is not the hamstring muscle’s fault.

“Muscle tightness is not so much a physical condition, but rather sensitivity that comes from inflammation.” — Physiotutors

The sensation is more commonly housed in surrounding tissues like your fascia, being caused by a multitude of factors. Here are a few reasons why your hamstrings may be bothering you:

• Overload (caused by muscle weakness)
• Muscle imbalance
• Lack of correct activation
• Previous injury
• Increased sensitization (from stress, diet, sleep, etc…)
• The list goes on…

Fortunately, there are strategies we can implement to alleviate this sensation and get back on the roads. Each one occurs when we make a paradigm shift from “How can I lengthen my muscles?” to “How can I achieve stronger tissues and better alignment?”.

Three Proven Remedies for ‘Hamstring Tightness’

Before covering the solutions, let’s address a couple of hamstring myths. Surprisingly, stretching is not the answer here. As this ‘tightness’ is not rooted in short muscles, it is counterproductive to attempt to lengthen the tissue more. Additionally, foam rolling is a lackluster solution. There is strong evidence that it is physically impossible to break down adhesions in our tissues with this technique. Although it can decrease the pain sensation, this effect is merely temporary.

Here’s what can work…

1) Postural Adjustments

You may roll your eyes at the ‘9–5 syndrome’, but there are some true red flags that come with this lifestyle. This is because prolonged posture can place someone at risk for chronic hamstring tightness. To circumvent this, focus on changing your posture more frequently. I recommend setting a 30-minute timer to stand up and walk around. It feels excessive at first, but it will boost your productivity, energy levels, and overall health over time.

Your next posture is always your best posture.

2) Resistance Training

I know what you’re thinking: Doesn’t resistance training lead to tighter muscles? The answer is yes, but in the long run, no. You may feel sensations of tightness 1–2 days after a workout, but consistency will pay off. Completing eccentric exercises, like the Romanian Deadlift, will work to increase muscle flexibility over time. This is because it requires eccentric strength at an end range that will cause tissues to adapt and lengthen (formally called sarcomerogenesis).

It seems counterintuitive, but strength training will be much more productive than static stretching at eliminating the tight sensation you feel in the hamstrings.

3) Multi-Plane Movement

Oftentimes, our injuries are due to muscle imbalances and overuse issues. Runners are frequently stuck in the sagittal plane, and consequently, often suffer from injuries related to this pattern of movement. By incorporating strength and stability exercises in multiple planes, we can begin to improve deficits in imbalance and lower the risk of overuse complications.

Exercises such as glute bridges, hip abductions, fire hydrants, rotating lunges, and side planks can go a long way to boost resiliency within your tissues. If you’re looking for something a little more ‘dynamic’, I’d recommend picking up a mini loop band. This will help to add an additional resistance component to your jump squats, skater lunges, and whatever else you can dream up. The key here is to get creative, and don’t be afraid to move in all directions (yes backward too)!

4) Bonus: Bringing Mindfulness to Alignment

Sometimes the remedy to tight hamstrings is simpler than implementing a new workout regime. Some issues may be alleviated by building awareness to moving in better alignment. This should be done in running, along with all other activities of your life.

Ask yourself…

“Are my knees over my toes while walking?”

“Do I lean on one hip when standing?”

“How is the weight being distributed through my feet?”

“Do I favor one side during physical activity?”

“Am I crossing the same leg when sitting every day?”

This practice will not only decrease injury risk, but it will bring internal awareness to your everyday life. Talk about mindfulness at its finest.

‘Hamstring tightness’ is not what we once thought it was. Consequently, our paradigm of lengthening muscles to reduce injury is drastically outdated. If your hamstring muscles are giving you grief, don’t fret. There are multiple solutions to this running symptom. By incorporating strength work and mindfulness into your every day, you can change what has held you back for too long.

If you remember one thing, hold onto this. Your tissue length was never the issue. You are not the problem! This ‘hamstring tightness’ is the effect of life and the chronic, overuse nature of running. The best part is, we can fight back. Now’s the time to put away your yoga strap and go strive for increased strength and alignment!

-DavidLiira.Kin