Tight hamstrings increase the risk of muscle strains and can lead to issues like back pain and poor posture. They often limit the range of motion, hindering flexibility and making daily activities or physical exercises more challenging.
Medically reviewed by Dr Chaminda Goonetilleke, 21st Feb. 2022
Poor hamstring flexibility
Tight hamstring muscles not only increase the risk of injury but can also have a negative impact on sports performance. Forcing a muscle to move beyond its comfortable range raises the likelihood of muscle strains.
Moreover, tight hamstrings contribute to a backward rotation of the hips and pelvis, potentially leading to lower back pain and sacroiliac joint pain. These tight muscles can also contribute to postural issues.
When muscles are tight, blood flow to them is restricted, resulting in decreased muscle capacity and suboptimal performance. Therefore, addressing tight hamstrings is crucial for optimal performance.
The hamstring muscle group
The hamstring muscle group includes the semitendinosus, semimembranosus, and biceps femoris muscles.
Why do I have tight hamstrings?
Tight hamstring muscles can have various causes:
- Genetics: Some individuals are naturally born with shorter hamstrings, while others are naturally more flexible. Generally, women and children tend to be more supple than men.
- Inadequate stretching: Insufficient stretching, particularly after sports activities, can lead to tightened hamstrings. It is crucial to properly stretch when the muscles are warm and receptive, such as after exercising. Prioritizing a stretching routine before heading to the bar after a football game can be beneficial.
- Lower back injuries: Injuries to the lower back can put pressure on the sciatic nerve, resulting in sciatica and increased muscle tension or leg pain.
What level of hamstring flexibility is normal?
The normal range of hip flexion, measured by lifting the leg straight off the floor with the knee extended while lying flat on your back, is typically 80-90 degrees. Anything below 80 degrees indicates tightness in the hamstrings.
Engaging in regular sports massage and performing hamstring stretches can enhance muscle condition, reducing the risk of injury and potentially enhancing performance.
Hamstring stretches
Improving flexibility is possible through stretching, regardless of natural suppleness.
Different types of stretching techniques include:
- Static: Applying a stretch to the muscle and holding it.
- Dynamic: Performing relaxed leg swings to enhance range of motion.
- Passive: Involving a partner who applies the stretch.
- PNF (Proprioceptive Neuromuscular Facilitation) and CRAC (Contract-Relax-Antagonist-Contract): Techniques that incorporate alternating muscle contractions and relaxation to increase the stretch.
It is important to note that ballistic stretching, which involves bouncing and forcing the muscle beyond its comfortable range, should be avoided as it can cause damage.
Assessing hamstring flexibility
In the assessment of hamstring flexibility, the athlete lies on their back while the therapist gently raises their leg to apply a stretch. Initially, the athlete might encounter increased resistance before the stretch sensation becomes apparent.
As the stretching technique continues, the athlete should experience a gradual increase in intensity until they reach their maximum range of motion. Ideally, achieving vertical elevation of the leg without pain is indicative of good flexibility.
Static hamstring stretches
Why does it work?
Stretching works by engaging the muscle spindles, which initially send signals to the spine to contract the muscle or resist the stretch. However, after approximately 6 seconds, the Golgi tendon organs intervene by sending signals that override the muscle spindle signals. This allows the muscle to relax and gradually ease into the stretch.
Static stretch seated
To perform this stretch, sit on the floor with one leg extended straight and the other leg bent to the side. Rotate the extended leg inward and lean forward from the hips to feel a stretch beneath the thigh. Hold this stretch for 30 seconds.
Repeat this stretch at least 5 times throughout the day. Additionally, you can repeat the stretch with the foot turned outward for variation.
Standing hamstring stretch
To perform this stretch, stand with one leg elevated on a bench or similar surface. Slowly lean forward to engage the stretch at the back of your thigh. Maintain this position for 30 seconds.
Make it a habit to repeat this stretch regularly throughout the day to maximize its benefits.
Hamstring stretch on the back
Lying on your back and straightening the leg upwards targets the hamstring muscle fibres closer to the knee, while the sitting hamstring stretch focuses on stretching the fibres higher up the muscle, nearer to the buttocks.
Dynamic stretching
This involves gentle swings of the leg forwards and backwards gradually getting higher and higher each time. Around 10 to 15 swings on each leg should be enough. The stretches can be done early in the morning (be careful not to force it) as this will set the length of the muscle spindle for the rest of the day.
Why does it work?
Stretching techniques work by utilizing the properties of muscle spindles. Muscle spindles are sensors within muscles that detect the amount and speed of stretching. By gradually increasing the range of motion, muscle spindles enable safe and effective muscle lengthening.
However, forcibly stretching the muscle triggers a stretch reflex, leading to reflexive muscle contraction or shortening. This type of stretching, known as ballistic stretching, can cause muscle damage and should be avoided.
PNF (proprioceptive neuromuscular facilitation)
These stretching techniques involve the stretch reflex, one of which is CRAC stretching (Contract, Relax, Agonist, Contract).
The method is as follows:
- Warm up gently with a short run or by lying on your back and pushing a straight leg down against light resistance around 20 times.
- Lie on your back and have a partner gently lift one leg as far as it can go.
- Contract: Push against resistance with a straight leg at 25% effort. The resistance should be strong enough to prevent movement. Hold this contraction for 10 seconds, then relax.
- Use the hip flexor muscles (agonists) to pull the leg up as high as possible while keeping it straight. Hold this position for up to 10 seconds.
- Repeat the process until further gains are no longer possible (contract).
Note: This technique aims to optimize the benefits of the stretch reflex.
Why does it work?
PNF stretching methods leverage the “stretch reflex” discussed in dynamic stretching. Muscle spindles detect stretch and speed of stretch, while Golgi tendon organs perceive muscle tension.
When the agonist muscle (e.g., quadriceps) contracts, nerve impulses signal the antagonist muscles (e.g., hamstrings) to relax. This relaxation is necessary for smooth movement when straightening a bent leg.
Additionally, there is a theory suggesting that the muscle becomes stronger when stretched, enabling the nervous system to allow further stretching without the fear of tearing.
The overall program for stretching hamstrings
Perform dynamic stretching in the morning to establish the muscle spindle length for the day. It is essential as part of a warm-up before fast and explosive exercises.
For static stretching, hold each stretch for 30 seconds, repeating it 5 times. This can be done 3-5 times daily, but once in the evening is usually sufficient for maintenance.
When practising PNF/CRAC stretching, be cautious not to overexert the muscle. It can be done daily, but three times a week is also acceptable.
If you consistently experience tight hamstrings, particularly on one side, it may be indicative of restricted nerves in the back or piriformis syndrome. Seek professional advice if needed.
Massage for Tight Hamstrings
Stretching is effective for tight hamstrings, but massage can provide additional benefits by stretching the muscles laterally or transversely, which simple stretching cannot achieve. Massage increases blood flow, relaxes muscles, and facilitates easier stretching. Deep massage techniques can also break down scar tissue and adhesions.
However, it is crucial for your therapist to check for contraindications before performing a massage. Contraindications refer to conditions or factors that make massage potentially dangerous or inappropriate.
