The hamstrings — a group of muscles located at the back of the thighs — play a crucial role in various lower body movements and help maintain proper posture. However, they are subjected to a huge amount of strain during physical activities. Any stiffness or tightness resulting from such activities not only causes discomfort and pain but leads to other issues as well.
The hamstring consists of three muscles: the biceps femoris muscle facilitates knee flexion, lateral rotation of the tibia and hip extension, while the semimembranosus and semitendinosus muscles play a role in the medial rotation of the tibia along with knee flexion and hip extension.
What causes tight hamstrings?
“Common causes of tight hamstrings include overuse due to repetitive activities like running or cycling without proper rest and muscle imbalances, which refer to weakness or tightness in other muscle groups like the quadriceps or hip flexors,” says Dr Prashant Dhanraj, senior orthopedic surgeon at Kamineni Hospitals, Hyderabad.
Inadequate warm-up before workouts can cause tightness in the hamstrings. In addition, poor posture while sitting or standing can put unnecessary strain on the hamstrings, making them stiff. Also, hamstring injuries like strains or tears can result in scar tissue formation and cause tightness.
Symptoms of tight hamstrings
According to experts, common symptoms of tight hamstrings include:
- Decreased flexibility, where an individual faces difficulty in fully straightening the legs or touching the toes.
- A feeling of tightness or tension along with mild to moderate pain in the back of the thighs.
- Tight hamstrings can contribute to poor posture and muscle imbalance, causing strain on the lower back muscles.
Adverse effects of tight hamstrings
If left untreated, stiff hamstrings can increase the risk of severe injuries like strains and tears. In addition, it could also cause postural imbalance (where musculoskeletal health is affected) and reduced range of motion (where limited movement and flexibility can affect athletic performance).
Treatment and prevention
“A combination of approaches is recommended for treatment, which include regular stretching exercises (static and dynamic stretches) to improve flexibility and strengthening exercises for the surrounding muscles like the quadriceps and glutes,” says Dr Dhanraj. “In severe cases, physical therapy, ultrasound or electrification may be needed. In addition, adequate rest and recovery between intense activities are essential to prevent overuse and promote muscle recovery.”
Some measures to avoid tight hamstrings include:
- A regular stretching routine
- Proper warm-up before physical activities
- Maintaining a good posture
- Gradually increasing the intensity and duration of physical activities
- Avoiding excessive or forceful stretching
“Cross-training involves participating in different types of physical activities that can prevent muscle imbalance, thereby decreasing the likelihood of having tight hamstrings,” adds Dr Dhanraj. “Adequate hydration and a well-balanced diet are essential for maintaining muscle health and flexibility. If self-care measures fail to alleviate symptoms, an orthopedic doctor should be consulted.”
Stretches to loosen tight hamstrings
The following stretches can help release stiffness in the hamstring muscles. However, one should exercise caution to not overstretch them. Each exercise can be done by holding the position for up to 10 seconds:
- Forward bend: Stand straight, keeping the feet at hip length apart. Exhale while bending and try to touch your toes. Inhale while coming back up.
- Sitting hamstring stretch: Sit on the floor, keeping your back straight with the legs extended forward. Then bend forward and try to touch the toes with both hands.
- Standing hamstring stretch: Stand straight by keeping the feet at hip length apart. Put one foot forward either on a stool or a bench. Then bend forward and try to touch the toes. Return to the original position (after 10 seconds) and repeat the same with the other leg.
- Lying hamstring stretch: Lie down on your back or your sides. Then raise one leg up to 90 degrees and slowly bring it down after 10 seconds. Repeat the same with the other leg.
Takeaways
- Overuse of the hamstring muscles during physical activities (like running or cycling) or an imbalance in other muscle groups can lead to tight hamstrings.
- Poor posture due to stiff hamstrings can cause strain on the lower back muscles.
- Adequate hydration and a well-balanced diet are essential for maintaining muscle health and flexibility. Mixing up the exercises can prevent muscle imbalance and decrease the likelihood of having tight hamstrings.
