Hamstrings: The Where, What, How, and Why

In this post I aim to discuss the Hamstrings, specifically where they are, what they do, how to stretch and strengthen them, and why they always feel so tight! I also want to do some troubleshooting for when you find your hamstrings are getting in the way of you feeling your best. Here we go...

Where, What, and How

Your Hamstrings are made up of 3 muscles, Semimembranosus, Semitendinosus, and Biceps Femoris (see graphic). They run from your sit bones (Ischial tuberosities) to behind your tibia (shin bone). The Hamstring's main action is the bend the knee (knee flexion), with a secondary function of moving the thigh backward (hip extension). If you put your hand on the back of your thigh while you bend your knee, you will feel them contract.

To strengthen a muscle, in this case the Hamstrings, you want to encourage their active movement, with or without resistance. Squeezing the heel toward the buttocks with create strength in the hamstrings. You can also use resistance bands, ankle weights, or the Leg Curl machine at the gym if you want to create more challenge, but just bringing the heel to the buttocks while engaging the Hamstrings will create strength.

To stretch a muscle, in this case the Hamstrings, you want to move a muscle in the opposite direction of its active movement. Because the Hamstrings have 2 actions, it will involve 2 movements to stretch: Knee extension and Hip flexion.

Knee extension is straightening the knee. Hip flexion is bringing the thigh forward, in front of the body (for example sitting). To stretch a muscle, you want to move the muscle's "endpoints" away from each other; in the case of the Hamstrings, the sit bones and the tibia. It is easier to think about the heel and the sit bones moving away from each other in this case, since you are both flexing the hip and extending the knee to stretch the Hamstrings. If your Hamstrings are tight, you may or may not be able to straighten the knee fully while also flexing the hip; as long as you feel the stretch behind the thigh, then you are doing enough to stretch the hamstring.

Why are my Hamstrings always so tight?

For many of us, the Hamstrings are in a constant state of contraction most of the day. They contract when we sit, drive, walk, or anytime we bend our knee, so unless you are constantly stretching them, they will most likely tighten more than lengthen through the course of a day. That doesn't mean that you can't have Hamstrings that feel good and relaxed, it just might take some action and attention. There is also the difference between a passive contraction (sitting) and an active contraction (walking). With a passive contraction, the muscle is in a shortened state, but is not working very hard, i.e. there is little effort exerted. With an active contraction, the muscle and it is shortened, but there is more effort and work done with the muscle; you are more effectively strengthening with an active contraction than a passive one.

Regardless, if your muscle is spending more time contracted than elongated, it will be harder to elongate as we age, which can lead to pain and other physical discomfort when you move from stillness (like getting up after sitting for a long period of time). A lot of lower back pain is caused by tight hamstrings, so unless you are working to stretch on a consistent basis, over time, you might notice more lower back discomfort.

How and What Revisited

Many times Hamstring discomfort is felt at the attachments of the muscle (at the sit bone or behind the knee), rather than where the problem actually is. A lot of time there is dysfunction in the belly of the muscle (the biggest part) but the discomfort is felt at either end. Many people will try to force a stretch, or foam roll where the pain is, but this won't actually get to the source of the problem or even help.

Foam rolling should be done along the full length of the muscle, not just where you feel the pull or pain. Sometimes using a ball (tennis or lacrosse) can be helpful to get into the meat of the "knot." You can alternate between the foam roller and a ball, where the foam roller is better for global rolling, and the ball can be more targeted. Don't roll the sit bone or behind the knee, you will just "piss off" the muscle attachments. Below are 2 ways to foam roll your Hamstrings. Choose the variation that works best for you.

The following stretches can be done daily to gently stretch the Hamstrings. The stretching sensation should be diffuse, never sharp; sharp means back off, diffuse means you can breathe and relax deeper into the stretch. The sensation should be around a 5 on a scale of 1-10, higher than a 3, but no higher than a 7.

Half Hanuman

In this pose, if you can't reach the floor, you can place blocks underneath your hands which are under your shoulders. Keep the spine straight so as to move the sit bone and heel away from each other. If the leg straightens fully (it might not) activate the Quadriceps (front of thigh) in order to support the knee; if you have hypermobile joints, this will keep you from hanging into the knee joint and hyperextending the knee beyond straight. Hold for 5-10 breaths then repeat to the other side.

Reclining 1-legged stretch with a strap

Place a strap (or scarf, or towel) around the ball of one foot and extend that foot toward the ceiling, holding onto the strap in your hands. As you reach your heel toward the ceiling, reach your sit bone toward the floor so that the back of the pelvis (sacrum) is flat on the floor and there is a little bit of space under the lower back; not a bit arch, the same lumbar curve you have when you are standing. Hold for 5-10 breaths then repeat to the other side.

Pyramid Pose

You can practice this pose with the back heel on the floor, foot rotated to the side 45 degrees, or with the foot parallel and the heel off the floor. Both variations are valid and are just a personal preference based on what is most accessible to your body. Your feet should be about 2.5-3 feet apart with your hands lined up on either side of the front foot. Plant your palms flat on the floor and reach the sit bones away from the front foot. It is fine if the front leg doesn't straighten completely, as long as you feel the Hamstring stretch. Both hips point straight forward and you are bringing the weight toward the back foot. Engage the front Quadriceps to support the knee if your leg is straight. Hold for 5-10 breaths then repeat to the other side.

Troubleshooting

Generally speaking, it is better to work with a straight spine, aka flat back, rather than a rounded spine when it comes to Hamstring stretching. Keeping the spine straight encourages the sit bone to move away from the heel which will assist in the Hamstring stretch; when you round the lower back, the sit bone moves toward the heel, so you lose the Hamstring stretch and instead get a lower back stretch. This isn't necessarily a problem (though it can be), but you are no longer targeting the Hamstrings.

If you feel pain or resistence in your Hamstring when you try to stretch it, especially sharp pain, or a lack of elasticity in the muscle, try foam rolling first. If there is a "knot" in the muscle, when you try to stretch, the area where the knot is won't move and you will just feel pulling at the attachments. Foam rolling (or rolling on a ball) can massage out the knot and realign the muscle fibers into a more parallel alignment (rather than the mangled mess of the knot) so that you can more easily stretch. If you have injured the muscle with a pull or a strain, you are better off not stretching, since that will just exacerbate the microtears of the pull. Rest and some gentle strengthening of the muscle will be best in this case.

If you are in a yoga class and are having the above sensations (sharp pain or lack of elasticity) here are some modifications you can use. Notice the knees are slightly or very bent: