Can I Still Run with Tight Hamstrings?

Quick Answer: it depends. Most runners suffer from tight hamstrings in one or both of their legs and more often than not it doesn’t stop them from running. You may see that and think that means it’s 100% fine for you to keep training if you deal with chronically tight hamstrings. Not quite. There’s obviously an increased risk for a more serious hamstring injury if you are a runner that deals with hamstring tightness on a regular basis. The key is making sure you understand why your hamstrings are so tight and taking the right steps to correct it!

Causes of Hamstring Tightness

As with most running related injuries, hamstring tightness occurs most often when the demand placed on a muscle exceeds its capacity. The response of the overworked hamstrings muscle is to get tight. How fun, right!

When we run, our hamstrings muscles are pretty much at work throughout the entire gait cycle. During the swing phase, the hamstrings are eccentrically contracting to control our leg as it goes out in front of us. The muscles then have to work concentrically to help with the push off phase to propel our bodies forward. Repeat this a thousand times over on your long run and it’s no surprise that the muscle can easily get overworked if the tissue cannot handle the demand.

Tightness in surrounding muscles can also contribute to hamstring tightness. For instance, tight hip flexors often pull the pelvis into an anteriorly tilted position which places a constant stress to the hamstrings muscle insertion. The constant pulling can create chronic hamstring tightness. Mobility restrictions in your low back, hips and/or lower legs can also be at play in runners dealing with hamstring tightness.

Understanding Hamstring Injury

To be clear, hamstring tightness is not the same as a hamstring injury. A lot of times the tightness in the muscle puts it at an increased risk for an injury. Chronic hamstring tightness in runners can lead to either a hamstring strain or a hamstring tear. This injury can range in terms of severity and may have a runner adjusting their training for anywhere between 2-12 weeks. If you suspect that you may have sustained a hamstring injury while running, it is best to consult a medical professional for your particular case.

Running Gait and Hamstring Tightness

A lot of runners can get away with easy runs without much problem despite their hamstring tightness but the second they start to bring in some speed, they feel more restricted. A big reason for that is because of how much more the hamstrings muscle works when running at faster speeds. Think about what we learned earlier: faster running speeds generally require quicker leg movements and more force production which increases the demand of the hamstrings.

There are certain running gait abnormalities that may exacerbate hamstring tightness during your runs. For instance, overstriding aggravates the hamstrings muscle tissue. If you are constantly reaching that leg out in front of you with every step, that puts an increased load on the hamstrings muscle. Another one is runners that have an excessive anterior tilt. This position already places the hamstrings muscle on a stretch (a disadvantaged position for any muscle) and then you’re asking the muscle to work on top of that. Runners that have chronic hamstring tightness should work with a running physical therapist for a gait analysis to see if HOW they run could be affecting their symptoms.

Strength Training for Tight Hamstrings

So many runners that I work with come in and tell me about how no matter how much they stretch their hamstrings, they can’t get rid of the hamstring tightness. I applaud their efforts but unfortunately it’s somewhat misguided to assume that holding a 60 second hamstring stretch is what you need.

Runners can improve the load capacity of their hamstrings muscles by adding in strength training to their routine. If the hamstrings are stronger, the muscle can handle more demand (i.e. more volume and intensity) without responding by getting tight. Some of my favorite hamstring focused exercises include:

• Stiff Leg Deadlifts

• Hamstring Bridge Walkouts

• Hamstring Curls

• Single Leg RDL

Adding these exercises in 1-2 times per week for any runner struggling with tight hamstrings could be exactly the trick you’ve been looking for!

Seek Out Professional Help

My #1 recommendation for any runner that has dealt with hamstring tightness is to schedule an evaluation with a running PT. They will work with you to get to the root cause of your issue and help guide you through a specific plan of care to get you back running at 100%! As I mentioned before, a running PT may also have you perform a run gait analysis so they can observe your running form in real time to help uncover any abnormalities contributing to your symptoms.

If you are interested in finally getting rid of your hamstring tightness (or any other running related injury) that you’ve dealt with for too long, schedule a free consultation call with us at Tempo PT to get started!