Wondering why your hamstrings are so tight? It might be due to overexertion, lack of exercise, or even injury. Discover potential causes and learn effective stretches to relieve tightness and improve mobility.
Tried to take a step, but your tight hamstrings are screaming?
Going too hard at thegymor another type ofoverexertioncan cause tight hamstrings. Resulting in uncomfy, stiffness and limitedmobility.
If your hammies feel super tight, here are some potential causes. Plus, how to relieve tight hamstrings with the right stretches.
Wait, what do super tight hamstrings feel like?
Hamstringsare a group of three muscles that run down the back of your legs from butt to knee, including:
Since that’s a whole lot of syllables, we’ll just stick to hamstrings, or hey, maybe even hammies. you may count on thesemusclesto support you when youwalk,run, orjump.
So, when your hamstrings are tight, you’ll prob notice that any of these movements can cause strain or limit your movement. They might also feel stiff or not veryflexible.
According to onesmall 2019 study, hamstring shortening or tightness can also causepostureissues and muscle pain. Asmall 2015 studyalso found that increased hamstring stiffness could up the chance oflow back injury.
Sometimes, tight hammies can come with other symptomslike:
You prob won’t notice your tight hammies until you take a break for a bit. Like after lying on the couch or when you wake up the next morning afterworking out.
Getting down to it: Tight hamstrings causes
Too much exercise
Exercise— or another form ofphysical activity— can cause tight hamstrings, especially if it’s more intense than your usual. Whether you just went on ajogfor the first time in years (respect!) or you took yourtrainingto new heights, that’ll def do it.
Exercises that put a lot of strain on your hammies can cause tightness. Moves like hamstring curls or playing sports likesoccercan really get those muscles working.
Not enough exercise
That being said, you can also get tight hamstrings from just…sittingthere. (Relatable in the WFH-era.)
Think of your hamstring muscles like rubber bands. When you’re sitting at your desk all day, they’re slack. When you finally get up and they stretch out for the first time in a minute, they might start giving you trouble.
Hamstring tightness can also happen due toinjury. Recurringinjuriescan also make your hammies more vulnerable to tightness in the future.
These injuries can range from mild (a pull or strain) to severe (a complete muscle tear).
Oooh, ahhhh: How to relieve tight hamstrings
Hamstring stretches
Stretchingit out is a legit way to ease hamstring tightness. It doesn’t have to be complicated, either — justtouching your toescan do a lot to soothe those muscles.
Here are the most basic hamstringstretches you can do every day. If you feel any sharp pain, stop right there. Only go as far as you need to feel your muscles loosening up.
Supine hamstring stretch
Standing hamstring stretch
Seated hamstring stretch
Stretching can be especially effective when your muscles are warm: either after you work out or in a heated area.
Foam rolling
When in doubt,roll it out. Using afoam rollercan help stretch out and loosen your muscles. Most gyms have one on hand, but you can alsobuy your own.
Here’s how to do it
Keep it up at least 3 times a week to find relief.
Hot or cold therapy
A good ol’ hot or cold pack can help reduce swelling and pain. You can also hop in a warmbathto unwind and relieve tense muscles.
OTC pain relief
Aspirin, ibuprofen, and other over-the-counter (OTC) anti-inflammatories can help ease pain until your muscles heal. Topical pain relievers like Icy Hot also might help.
Massage therapy
Massage therapy is another solid option for chronic hamstring tightness. A licensed massage therapist can target the right muscles and soft tissues needed to loosen the hamstrings.
Manipulating the muscles and soft tissues in the hamstrings and surrounding area can relieve stress, pain, and muscle tension.
Physical therapy
If your tight hammies persist despite stretching and foam rolling, physical therapy could help.
A physical therapist can check for underlying causes like injuries or repeated movements. They can recommend specialized stretches, exercises, or techniques to treat the tension and tightness.
If the root cause is an injury, a period of rest may be necessary to recoup. A mild strain may only take a few days to recover from, while a tear could takeweeks or months. If you think your muscle is torn, call a healthcare professional.
How to prevent tight hamstrings
Regularly stretch
Stretching out your muscles on the reg can help reduce the risk of tight hammies in the first place.Pro tip: Add stretching into yourwarmupandcooldown. Aim for about 3 to 5 mins.
Yogacan invite some much-neededrelaxationinto your life, soothing everything from your mind to your muscles. Doing the poses can lower the risk of tightness ormuscle injuriesin general.
Get started by hitting up a class or trying the following:
Strengthen your leg muscles
Strengthening the leg muscles can help prevent tight muscles down the road. To get strong and keep hamstring tightness at bay, try the following:
Move your body
Time to move it, move it. Even if you have to sit at a desk all day, take frequent breaks to prevent tight, achy muscles.
Even doing 5 minutes ofexercisehere and there can help ease tension. Do somestretches, jumping jacks, or maybe take a walk around the block.
SOS: When to get help for super tight hamstrings
Most of the time, tight hams can be treated at home with some light stretching. The tension will also typically fade on its own over time.
If your hamstring tightness is chronic or prevents you from doing regular activities, though, seek support. A physical therapist can help you pinpoint the prob and reduce tension.
If the tightness occurs alongside other symptoms, you may want to seek help from a healthcare professional. These symptoms include:
These symptoms might indicate aninjuryor another underlying issue, especially if you’ve recently experienced an accident or fall.
Tight hamstrings can often be treated at home withstretching, light exercise, hot and cool compresses, and OTC pain relievers. If you’ve had an injury, you may need to rest up until the muscles heal.
Most of the time, the prob will resolve on its own. If it doesn’t, or if you also experience other symptoms like intense pain or swelling, call a healthcare pro. They may also refer you to a physical therapist.
