A common misconception among patients is that their hamstrings are “tight” or “short.” In many cases, this isn’t quite what’s happening. Instead, the hamstrings are often overworked, picking up the slack from surrounding muscles that aren’t working as efficiently as they should.
The “Office Worker” Analogy
It sounds a little silly, but we like to think of the hamstrings as “office workers.” When surrounding structures such as the glutes, abdominals or quads aren’t working as efficiently as they should, the hamstrings are left to pick up the slack and become overworked. Rather than continuing to overwork the hamstrings, increasing strength capacity in the surrounding muscles can help stabilise the hip and distribute load more evenly.
Signs of Hamstring Overload
- Increased fatigue during physical activity
- A persistent feeling of “tightness”
- Lower back discomfort
- Difficulty activating the gluteal muscles
Common Causes
Poor Glute Activation and Strength
The glutes are the main driver of hip extension and external rotation. Weakness here can cause poor control into hip extension, resulting in overcompensation from the hamstrings.
Poor Pelvic Control
Reduced strength through the abdominals and gluteal muscles can cause the hamstrings to work as secondary stabilisers, leading to overuse, fatigue and an increased risk of injury.
Anterior pelvic tilt lengthens the hamstrings, which can create a feeling of “tightness” as they contract from an already lengthened position while trying to stabilise the hip. Posterior pelvic tilt, on the other hand, shortens the hamstrings and increases compression, which can create a feeling of stiffness.
Neural Tension
Entrapment of the sciatic nerve, which runs from the lower back down the back of the leg, can increase hamstring tension.
Previous Injuries
A build-up of scar tissue or protective muscle guarding can alter muscular behaviour over time.
Sitting for Prolonged Periods
This can increase tension, particularly when combined with a slumped or poor sitting posture.
Will Stretching Help?
While stretching can provide some temporary relief, the evidence on whether it meaningfully changes muscle length or prevents injury is mixed, and the relationship between stretching and injury prevention remains genuinely debated in the research. Stretching is unlikely to permanently “lengthen” an overworked muscle in the way many people assume, and stretching an already overworked muscle can sometimes further increase fatigue and reduce stability in the short term.
That said, stretching and foam rolling do appear to have genuine psychological benefits, helping people feel more relaxed and in tune with their body. If you find these relieving, there’s no reason to stop, just be mindful that they’re unlikely to be a complete fix on their own.
Exercises to Help
Below are a number of activation exercises we commonly use for people experiencing the issues described above.
1. Sciatic Neural Glides
Helps alleviate neural tension.
2. Banded Clamshells
Improves gluteal activation.
3. Captain Morgan Hold
Improves lateral hip stability.
4. Bird Dog
Improves deeper core activation.
How BeFit Can Help
If you’re experiencing persistent hamstring tension or fatigue, our Sports Physiotherapy team can help you understand the root cause of your symptoms and build a tailored management plan to get you moving in the right direction.
Book an appointment at BeFit Training Physiotherapy — no referral needed.
Edgecliff: (02) 9327 7749 | Coogee: (02) 7205 2805
References
Takeuchi K, Nakamura M, Fukaya T, Konrad A, Mizuno T. Acute and Long-Term Effects of Static Stretching on Muscle-Tendon Unit Stiffness: A Systematic Review and Meta-Analysis. J Sports Sci Med. 2023;22(3):465-475.
Witvrouw E, Mahieu N, Danneels L, McNair P. Stretching and Injury Prevention: An Obscure Relationship. Sports Med. 2004;34(7):443-449.
Australian Physiotherapy Association. Clinical guidelines. physiotherapy.asn.au.
