Why Are My Hamstrings So Tight Even When I Stretch Them

This may be a hamstring problem, but it also may be another problem. 

So the first question I often get with this is: should I stretch my hamstrings for my knee pain?

Yes and No.

You may need to stretch your hamstrings but it’s likely not the only thing you need to do to fix your knee pain.

Who needs to stretch their hamstrings?

Everyone needs to stretch in general. Stretching the hamstrings should be part of an all encompassing stretching routine. Stretching only one muscle group is not the most beneficial way to address and prevent pain.

I have pain in my hamstrings. Should I stretch them?

Yes and no.

Yes you should stretch your hamstrings. This should be part of a whole body stretching program in addition to the whole body strength program that you are doing. 

You should also stretch your hamstrings if you’ve recently pulled your hamstrings during an athletic event, a workout, a run, or a walking program. Someone who has a pulled hamstring will feel a pinch or a pull in the back of the leg which then may also cramp up. Incorporating more gentle stretching to the routine can be one way to help a pulled hamstring.

Someone who has pain in the back of their leg and has not pulled their hamstring from an athletic event, running, walking or other exercise program likely doesn’t have a pulled hamstring. And may be suffering from another kind of pain, like Sciatica. And only stretching your hamstring in this case will not give you any benefit.

How do I know if it’s Sciatica?

Sciatica is a problem stemming from irritation of the nerves that make up the Sciatic nerve coming from the back and going all the way down the leg. The Sciatic nerve branches off and sends signals to just about every part of your leg, with a few spots reserved for other nerve branches higher up in the leg. Sciatica can happen to anyone and typically happens to someone who spends most of the day sitting because this puts pressure on the discs in the back, and the discs then put pressure on the nerves. Sciatica can, but often doesn’t, coincide with back pain.

How do I know if I’m getting a hamstring stretch or pulling on my Sciatica?

If you do a typical hamstring stretch: lay on your back and use a long rope or belt to lift your leg in the air to feel a pull in the back of the leg. Now flex your toes so you pull your toes toward your nose, then point your toes down like a ballerina pointing her feet. When you pulled your toes toward your nose did you feel a “bigger hamstring stretch”? And then did it go away when you pointed your toes? If the answer to those 2 questions is YES then you’re putting stretch on the sciatic nerve, not the hamstring.

How do I know that I’m stretching the Sciatic nerve and not the hamstring?

You can only make a change to a muscle, ligament, nerve, or tendon by moving a body part that muscle, ligament, nerve or tendon goes across. The sciatic nerve crosses the hip, the knee, the ankle and joints in the feet. The hamstrings cross the hip and the knee. If you point and flex your foot you aren’t changing anything at your hamstring because your hamstring doesn’t go all the way down to your foot. If you feel a “bigger hamstring stretch” when you point and flex your foot it’s actually a bigger stretch on the Sciatic Nerve.

So what does all of this have to do with “do I need to stretch my hamstring”?

Most people don’t need to only stretch their hamstring to feel better in regard to a cramp or pull in the back of the leg. If you had an injury to the hamstring like a pull from an athletic event you usually feel like someone kicked you in the back of the knee or butt, or you feel a pinch there. If you just have a feeling of tightness behind the leg it’s likely not the hamstring that’s irritated.

When in doubt, perform regular stretches for your whole body, regular strength training for your whole body and regular cardiovascular exercises to help your body feel better. Only stretching, or only doing strength, or only doing cardiovascular exercises is not the most effective way to address or prevent pain.

If you think the back of the knee pain you have may be Sciatica, based on this blog post, consult your local physical therapist to be sure and learn exercises and techniques to start feeling better now.

Ok to recap: It’s unlikely you just need to stretch your hamstring to make the pain inthe back of the leg go away. It may also be that you don’t have a hamstring injury at all but instead have Sciatica or irritation at the Sciatic nerve instead. Having an injury to the hamstring would prompt a progessive strength and stretching routine to rehab the hamstring, if you didn’t have an injury it’s more likely you have Sciatica symptoms from sitting so long at work, on the couch, etc. See your local physical therapist to get a program for Sciatica or a hamstring strain. For more information follow my page.

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