How to treat tight hamstrings, according to physical therapists
Learn common causes of tight hamstrings and how to relieve them, especially with exercises from physical therapists.
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Your hamstrings are powerhouse muscles that support everything from walking and running to standing up and climbing stairs. Located along the back of your thigh, they connect the base of your buttock to your knee, playing a crucial role in keeping you mobile and strong. But when these muscles tighten up, they can make even simple movements feel like a challenge, often leading to stiffness or discomfort in your legs or lower back. Tight hamstrings can happen to anyone — whether you’re highly active or spend most of your day sitting.
No matter the cause, the recommended treatment is still targeted exercise — stretching and strengthening moves that help relax and activate your tight tissues so you can move comfortably throughout your daily routine.
Read on to learn more about what causes tight hamstrings, along with how to treat them — especially with exercises recommended by Hinge Health physical therapists.
Revisado por nuestros expertos clínicos y médicos
Alec Martinez, PT, DPT
Christynne Helfrich, PT, DPT
Symptoms of tight hamstrings
Tight hamstrings can make everyday movements challenging. If your hamstrings are tense, you might experience:
A sensation of tightness in the back of your leg
Difficulty going from sitting to standing
Trouble extending your leg forward, especially after sitting or staying in one position for a while
Struggles with bending over to pick something up or tie your shoes
While tight hamstrings can limit your mobility and feel uncomfortable, pain isn’t usually the primary symptom. “You might experience pain at the same time, and it could be a contributing factor to hamstring tension,” says Alec Martinez, PT, DPT, a physical therapist at Hinge Health. “But the main sign of tight hamstrings is a reduction in mobility.”
Causes of tight hamstrings
Feeling like your hamstrings are constantly tense can be frustrating, but it’s a common issue with many possible causes. Hamstring tightness often stems from a combination of how you use (or don’t use) your muscles and how your body responds to certain activities. Here are some of the most common reasons your hamstrings might feel tight.
Injury. Hamstring strains occur when the muscle is stretched beyond its capacity, sometimes leading to small tears. This can cause your nervous system to tighten the muscle as a protective mechanism. “If you’ve recently strained your hamstring, you may experience tension in that area as your body works to prevent further injury,” explains Dr. Martinez.
Acute overuse. Doing more activity than your muscles are accustomed to can lead to tightness. Whether you walked further than usual, tackled extra chores, or lifted heavy boxes, your muscles might respond with tension. “If you did a lot of lifting the day before, you’d likely feel tightness in your hamstrings, glutes, low back, and quads,” says Dr. Martinez.
Muscle weakness. Weak muscles can also mimic the effects of overuse. When your hamstrings aren’t as strong as they could be, even everyday activities can feel like a strain. “Weakness can lead to tension, as your muscles are working harder than they’re used to,” notes Dr. Martinez.
Sitting for long periods. Staying seated for hours can shorten the hamstring muscles, leaving them feeling tight. Over time, this can make it harder to fully extend your legs or bend over comfortably.
Exercises for tight hamstrings
Want expert care? Check if you're covered for our free program →- Mini Squat
- Lunge
- Bent-Over Hip Extension
- Hamstring Curl With Band
- Seated Hamstring Stretch
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
Tight hamstrings don’t have to hold you back. A combination of stretching and strengthening can help loosen tight muscles, improve flexibility, and build strength for better movement. These exercises, recommended by Hinge Health physical therapists, target your hamstrings and surrounding muscles to reduce tension and prevent future tightness.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Treatments for tight hamstrings
Conservative at-home interventions can often ease hamstring tightness and improve mobility. Here are some effective options to try if you’re feeling tension.
Physical therapy. Working with a physical therapist can be one of the fastest ways to address hamstring tension. A PT can provide targeted stretches and strengthening exercises tailored to your needs, helping you resolve tightness and prevent it from interfering with daily activities. They can also assess your range of motion and develop a plan to gradually improve flexibility and strength. You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.
Physical activity. Gentle movement is key to loosening tight muscles and encouraging blood flow for healing. Activities like light walking, yoga, or simple leg movements can reduce stiffness. Even if you’re not feeling your best, try to stay active throughout the day by taking short walks, doing chores, or incorporating brief stretching breaks into your routine.
Massage. Massage techniques, whether with a massage gun, foam roller, or just your hands, can help relax tight hamstrings by improving blood flow and releasing tension. Using a tennis ball against a wall is another effective method to target specific sore spots in the back of your legs. Regular massage can also help prevent future tightness by keeping your muscles relaxed.
Heat or cold therapy. Both heat and cold therapy can provide relief for tight hamstrings, depending on your preference and the situation. A heating pad or warm bath can help soothe and relax tight muscles, making them feel looser. On the other hand, ice packs are useful for reducing swelling and inflammation, especially if tightness is accompanied by discomfort. Dr. Martinez advises choosing whichever option feels better for you and helps improve your movement.
How to prevent tight hamstrings
While it’s not always possible to avoid muscle tension entirely, the following strategies can help prepare your hamstrings for movement, reduce discomfort, and lower your risk of injury.
Warm up before activity. Warming up helps prepare your muscles for movement and can minimize tension or pain. Incorporate dynamic stretches and light strengthening exercises like mini squats or lunges to activate your hamstrings before a workout or other physical tasks. This simple step primes your muscles for activity and helps prevent tightness later on.
Stay mobile. Consistent whole-body strength training is one of the best ways to keep your hamstrings and surrounding muscles ready for action. Building strength not only reduces tightness but also helps your body recover more easily. “If you’re suddenly jumping from minimal activity to heavy tasks, your body will have a harder time adjusting and recovering,” explains Dr. Martinez. Regular movement keeps your muscles resilient and adaptable.
Ease into new activities. If you’re recovering from an injury or starting a new exercise routine after a period of inactivity, take it slow. Gradually increase the duration and intensity of your workouts to allow your muscles to adapt. Pushing too hard too soon can lead to overuse and tightness, so aim for steady progress rather than rapid leaps in activity.
Change positions frequently. Sitting for long periods can shorten and tighten your hamstrings. Combat this by changing positions often throughout the day. Set a timer to remind yourself to stand, stretch, or take a quick walk every hour or two. These small movement breaks can prevent your hamstrings from becoming “stuck” in a contracted position, keeping them more flexible and ready for movement.
PT tip: Prioritize whole-body movement
While targeting your hamstrings is key, it’s important to engage multiple muscle groups for long-term mobility and strength. Movements like lifting a box rely on not just your hamstrings but also your core, glutes, and quads. “Focusing too much on one muscle can overload others, so keeping your routine well-rounded is essential,” says Dr. Martinez. Strengthening your whole body helps prevent imbalances and supports better overall movement.
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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