Are Tight Hamstrings A Problem?

By Dave Elger, Okinawa Running and Wellness Coach

Back in the 1970s, a British runner by the name of Brendan Foster won a bronze medal in the Montreal Olympics and once held the world record for 2 miles (8:13). In his prime, Foster’s hamstrings reportedly were so tight it was all he could do to reach the middle of his shins when attempting a simple toe touch. I remember teammates from my old college cross-country days that couldn’t do much better.

Hamstrings are those muscles that flex the knee (bringing the heel up behind) and extend the hip (move the leg backward), two primary movements involved in running. They contract with every step so you can imagine why most runners develop tight hamstrings.

Are tight hamstrings a problem? For some runners, like Brendan Foster, apparently not, although who knows how fast he could have run with better range of motion. For others, tight hamstrings do lead to problems. A tight, shortened group of hamstring muscles can actually pull the pelvis out of its normal alignment contributing to swayback, or an exaggerated curving of the lower spine. Another problem is the added stress tight hamstrings put on low back ligaments and muscles while bending. According to spine-health .com, "patients who have low back pain tend to have tight hamstrings, and patients with tight hamstrings tend to have low back pain."

Since they span the hip and the knee, the hamstring muscles are stressed at different points while running, increasing the likelihood of injury. In fact, hamstring strain or tear may be the most common injury in all of sport.

Tight hamstring muscles can also throw off a runner’s biomechanics by affecting the way the foot plants or by increasing knee flexion during running. It also causes the quadriceps muscle to pull harder, placing additional stress to the knee area. Any of these problems could lead to knee pain.

This does not mean that runners need the flexibility of a gymnast. Recent studies have actually reported an inverse relationship between flexibility and running economy. In other words, less flexible runners are more efficient. That may explain why Brendan Foster was able to run so well despite his extreme tightness.

While stretching is a good idea for everyone, particularly for those with back pain, the best advice would be a moderate approach, avoiding exercises that require an extreme range of motion beyond what would be considered normal. Spend a few minutes a day stretching your hamstrings, particularly if you have nagging low back discomfort or aching knees, and see if you don’t improve.

While there are a few different protocols recommended for stretching hamstrings, all include advice to avoid flexing the spine, not to stretch beyond the point of discomfort, and not to bounce. Here is an example of a hamstring stretch that I find effective.

Lie on your back and raise one leg over your head by contracting your quadriceps, assisting with your hands placed behind your calf or a rope or strap looped around your foot. Pull gently and hold for a few seconds, then lower your leg. Repeat 10 times on each side. Perform several times a week. You must be very consistent with stretching exercises for them to make a difference.

(C) 2006 Dave Elger all rights reserved. http://www.daveelger.com
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Dave Elger is a well respected authority within the running community having written hundreds of articles on the topics of running and wellness. If you would like to contact Dave you may do so here on this site by leaving a comment, or by sending him an email at dave{@t]daveelger.com.  He also supports the Okinawa Running club at http://www.okinawarunning.com
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