Tight Hamstrings: Symptoms, Causes, And Treatments

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Medical News TodaySubscribeWhat to know about tight hamstrings

Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS — Written by Aaron Kandola on July 7, 2020

Symptoms
Causes
Treatments
Prevention
When to seek help
Summary

Symptoms of tight hamstrings can include stiffness and limited mobility. People may also notice cramping, pain, swelling, and bruising. They are usually the result of exercise or other intense forms of activity.

Muscle tightness is common and generally not a cause for concern. In most cases, the symptoms will go away on their own after a couple of days. Most hamstring injuries respond well to nonsurgical treatments, and stretching can help with pain relief.

Tight hamstrings can make it difficult to walk or stand comfortably, which might affect daily functioning.

In this article, we discuss some possible causes of tight hamstrings and the treatment options.

Symptoms

A person wearing red clutches their tight hamstring. — Intense forms of physical activity may cause tight hamstrings.

The hamstrings are a group of muscles that run down the back of the leg. There are three hamstring muscles:

biceps femoris
semitendinosus
semimembranosus

They support bodily movements, including walking, running, and jumping. Tight hamstrings can affect all of these movements and limit mobility. They can feel stiff and less flexible. In some cases, tight hamstrings might occur with other symptoms, such as

cramping
pain
swelling
bruising
tenderness
redness

The hamstrings are more likely to feel tight after resting — for example, the morning after exercising. Having tight hamstrings can also increase the risk of injury.

Causes

A common cause of tight hamstrings is exercise or another form of intense activity.

Exercises that put substantial strain on the hamstrings can lead to tightness. For example, performing hamstring curl exercises or playing sports such as soccer will target the hamstring muscles.

The tightness will usually occur after starting a new exercise routine or suddenly increasing workout intensity. Some people experience tight hamstrings after long periods of sitting or inactivity. For example, sitting at a desk for several hours might lead to tightness.

In other cases, the tightness might be due to injury, possibly a recurring injury that makes the hamstrings more vulnerable to tightness. The tightness could also be a sign of a sprain or strain in the area.

Treatments

Tight hamstrings are usually not a cause for concern. In most cases, they are treatable with stretches and exercises.

Most hamstring stretches are easy to perform. They should not cause any pain or further discomfort. It is important to avoid performing any stretches if the hamstrings feel too sore.

There are various options for stretching the muscles, including lying, seated, or standing hamstring stretches. Using a foam roller can also help loosen the muscles.

People with tight hamstrings can incorporate some hamstring stretches into a regular routine several times per week, either as part of a workout or at a separate time.

Click here to learn more about the best stretches for tight hamstrings.

If tight hamstrings become a regular issue, physical therapy is a useful option. A physical therapist will check for any underlying problems, such as injuries. They will then recommend a range of suitable stretches and exercises.

Massage therapy is another option. A qualified massage therapist will target the muscles and soft tissues in the legs to loosen the hamstrings.

In some cases, an injury might be causing muscle tightness in the hamstrings. A period of rest from the strenuous activity will be important for recovery in these cases.

Using hot or cold packs can reduce inflammation and pain from the injury. Anti-inflammatory medications might also help.

Prevention

Regularly stretching the muscles could reduce the risk of tight hamstrings. A person can do this by including stretches in their normal workout routine.

Another option is to take up yoga or another flexibility-based activity. Regularly practicing these stretches might lower the risk of tightness or muscle injuries.

While some studies suggest that stretching can prevent hamstring injury risk, other research has found that stretching is ineffective as an injury prevention measure.

Strengthening the leg muscles might help prevent tightness in the future. Some exercises that target the leg muscles include:

squats
hamstring curls
deadlifts
calf raises
lunges
single leg deadlifts
box jumps

Avoiding long periods of inactivity may also help prevent tight hamstrings. People can try to break up periods of sitting for hours in one place by taking regular breaks to stretch, go for a short walk, or get a drink.

When to seek help

Most cases of tight hamstrings are treatable at home. The tightness will usually go away on its own, but stretching can help loosen the muscles.

When tight hamstrings occur frequently or limit mobility, it can be worth seeking help. A person can talk to a physical therapist for advice on how to reduce the tightness.

It is worth seeing a doctor if the tightness occurs with other symptoms. These might include:

intense pain
muscle weakness
difficulty walking or standing
swelling

If these symptoms occur after acute trauma, they may indicate an injury. An injury might occur after a sporting accident or a fall.

Summary

Tight hamstrings are usually not a cause for concern. They can be uncomfortable and limit mobility, but these symptoms will usually pass on their own. It can help to stretch the hamstrings regularly or perform leg strengthening exercises.

It is worth seeing a physical therapist if tight hamstrings are a regular problem. They can check for underlying problems and provide suitable stretches or exercises.

Bones / Orthopedics
Rehabilitation / Physical Therapy
Sports Medicine / Fitness

How we reviewed this article:

SourcesMedical News Today has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Are your hamstrings working double duty? (2019). https://www.health.harvard.edu/staying-healthy/are-your-hamstrings-working-double-duty
Erickson, L. N., & Sherry, M. A. (2017). Rehabilitation and return to sport after hamstring strain injury. https://www.sciencedirect.com/science/article/pii/S2095254617300522
Foam roll self massage. (n.d.). http://hpsm.ca/my-hpsm/exercise-tutorials/foam-roll-massage/
Hamstring injury. (2018). https://www.nhs.uk/conditions/hamstring-injury/
Hamstring muscle injuries. (2015). https://orthoinfo.aaos.org/en/diseases--conditions/hamstring-muscle-injuries/
Jo, S. (2010). What exercises can I do to help alleviate tight hamstrings? https://www.acefitness.org/education-and-resources/lifestyle/blog/870/what-exercises-can-i-do-to-help-alleviate-tight-hamstrings/
Lauersen, J. B., et al. (2013). The effectiveness of exercise interventions to prevent sports injuries: A systematic review and meta-analysis of randomised controlled trials. https://bjsm.bmj.com/content/48/11/871.info
Mindful stretching guide. (n.d.).https://uhs.berkeley.edu/sites/default/files/wellness-mindfulstretchingguide.pdf
Muscles of the lower extremity. (n.d.). https://training.seer.cancer.gov/anatomy/muscular/groups/lower.html
Overview of sports injuries. (2016). https://www.niams.nih.gov/health-topics/sports-injuries/advanced
Ruan, M., et al. (2018). Stretch could reduce hamstring injury risk during sprinting by right shifting the length-torque curve. https://journals.lww.com/nsca-jscr/fulltext/2018/08000/stretch_could_reduce_hamstring_injury_risk_during.10.aspx
What are sprains and strains? (2015).https://www.niams.nih.gov/health-topics/sprains-and-strains

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Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS — Written by Aaron Kandola on July 7, 2020

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