Hamstring injury is common among athletes. Research shows it’s more common in a younger demographic (ages 16 to 26) participating in running activities with rapid shifts in motion, like sprinting, football, and track and field. However, a runner at any age can be susceptible to a hamstring injury, particularly if they have sustained previous injuries, have lost muscle strength or flexibility, or recently changed running mechanics.
Whether young or old, a sprinter or a marathoner- taking care of your hamstrings is essential for minimizing the risk of injuries and maintaining optimal performance. As a physical therapist, here are some of my favorite hamstring stretches for runners that’ll help boost tissue health and extensibility.
Disclaimer: This post was written by JayDee Vykoukal, Doctor of Physical Therapy. It has been reviewed by Chrissy Carroll, MPH, USAT Level I Triathlon Coach, RRCA Running Coach. This post is for informational purposes only and does not constitute medical advice or individual training advice. Consult a doctor or PT for any running injury.
How can hamstring stretches benefit runners?
The hamstrings are a group of three muscles (semitendinosus, semimembranosus, and biceps femoris) located at the back of your thigh. Generally, this group of muscles originates from your hip bone and inserts (attaches) below the knee. These muscles are critical in allowing your body to flex the knee while extending your hip. They also provide the power you need to push forward with each stride on a run.
As such, keeping these muscles strong and healthy is essential for runners. In fact, strength training is going to be the most beneficial thing you can do for your hamstrings (yes, even more so than stretching). If you’re not doing that yet, start incorporating hamstring exercises into your routine.
That said, stretching can also be somewhat useful because runners often have tight hamstrings due to the repetitive strain placed on them while running. As a result, regular stretching of the hamstrings may help runners reduce post-workout muscle soreness (though the research is not clear on this). It may vary based on the individual. At the very least, it subjectively feels awesome.
In addition, dynamic movement of the hamstring (not static stretching) may help warm up the muscle for running, potentially preventing injury and enhancing performance.
Static vs. dynamic warmup
When it comes to stretching, there are two main types: static stretching and dynamic movements. Static stretches involve holding a stretch in one position for an extended period (typically 30-60 seconds or more), while dynamic warm ups involve moving a muscle through a range of motion in preparation for an upcoming activity.
Both static and dynamic stretching can be beneficial for runners, but they serve different purposes.
- Dynamic stretches are better suited for pre-run warmups as they involve more movement. They help by increasing blood flow to the muscles and preparing them for higher-intensity exercise.
- Static stretches are more suitable for after a run or workout when the muscles are warm and pliable. They help to relax the muscle fibers, boost blood flow, and improve flexibility.
9 hamstring stretches for runners
There are plenty of effective ways to stretch the hamstrings. Remember, choose static stretches after a workout and dynamic movements before a workout. Find the ones that feel best for your body and perform them consistently.
Static stretches
Each static hamstring stretch below is essentially the same leg position, with the only difference being the position of your body. Thus, find a comfortable position or two that works for you, or mix it up daily.
Remember never to force a stretch or push yourself beyond your limits, as this can lead to injury. Always stay relaxed while stretching. Focusing on deep breathing (rather than holding your breath) is key to helping relax the muscles.
1. Supine Hamstring Stretch
This classic stretching position is great for staying relaxed. It’s also easier to target the hamstrings without getting the back involved since it will remain natural while resting on the ground.
- Lie on your back and extend one leg straight up towards the ceiling.
- Place your hands or a towel, belt, or resistance band around your foot or thigh.
- With a straight knee, pull your thigh gently toward your chest until you feel a stretch at the back of your thigh.
- Never force the stretch, and always stay relaxed while breathing deeply.
- Holds for 60 or more seconds for 2 to 3 sets on each leg as needed.
2. Seated Hamstring Stretch
The seated hamstring stretch is an excellent way to isolate one leg at a time. You can also add a few other classic hip stretches while seated.
- Sit on the floor with one leg extended and the other bent at the knee with the foot touching the opposite inner thigh.
- Reach forward towards your toes, keeping your back relatively straight and knee locked.
- Only reach as far as is comfortable; this may be the thighs or calves for some people.
- Hold for 60 or more seconds for 2 to 3 sets on each leg as needed.
3. Standing Hamstring Stretch
The standing hamstring stretch is perfect for runners to do if they’re hanging around outside after a group run (no need to get onto the ground!).
- Start by standing with one foot in front of the other (you’ll feel the stretch in the leg that is behind).
- Place your hands on your hips or out in front of you for balance.
- Then, bend at the waist, keeping your back relatively straight as you reach for your toes.
- Hold for 60 or more seconds for 2 to 3 sets on each leg as needed. If you are short on time or want to do both legs simultaneously, you can keep your legs uncrossed.
4. Wall hamstring stretch
This stretch is great for targeting the hamstrings on both legs simultaneously. Plus, it feels great to rest in this position after a hard workout.
- Begin by lying on your back near a wall with your butt as close to the wall as a possible
- Raise one leg and place it vertically against the wall, then the other.
- Slowly scoot closer to the wall until you feel a stretch in your hamstrings.
- Alternatively, have a stretching partner be your “wall” and ask them to hold and stretch your legs for you.
Dynamic stretches
Dynamic stretches are great for addressing multiple muscle groups at once while warming the body up for a run or other high-intensity activity. Here are five to try before your next run or leg workout.
1. Walkouts or Inchworms
Walkouts or inchworms provide a full-body active stretch (and strength, too) for your hamstrings, back, and shoulders. Plus, your core muscles will warm up nicely.
- Start by standing tall with your feet hip-width apart.
- Keeping your legs straight, slowly reach down to touch your hands to the floor
- Then, with palms flat on the floor, slowly walk your hands forward until you reach a plank position.
- Hold for 1 to 5 seconds before walking your hands back towards your feet and standing up.
- Repeat 5 to 10 times as needed.
- To increase the intensity, add a jump or overhead reach (or both) to the end of each repetition.
2. Single Leg Deadlifts
Deadlifts are a great way to work on balance, hamstring strength, and hamstring flexibility.
- Begin by standing on one leg.
- Keep the leg off the ground straight as you bring your body forward to hinge at the hips; your leg should be straight behind you as you reach your hands for the floor
- Slowly return to the starting position and repeat
3. High kicks
High kicks are a great way to loosen up the hamstrings and warm up the hip and core before running.
- Start by standing tall with your feet hip-width apart.
- As you walk forward, raise one straight leg as high as possible and reach it toward your nose. You can also add a twist by aiming for your opposite ear.
- Alternate legs and repeat this movement while walking forward (or stepping in one place) for ten kicks per side.
- Repeat for 2 to 3 sets total. Attempting to increase your range as your legs warm up.
4. Alternating lunge and triangle pose
This feel-good dynamic stretch combines lunges and yoga poses for a full-body move. Your entire lower body will feel ready to go afterward.
- Begin by stepping forward into a lunge position, bringing the knee down toward the ground while feeling a nice stretch in the front of the hip (in the leg behind you).
- Next, bring yourself back up and straighten your front leg while keeping your feet in place.
- Lean your body over your straight front leg until a stretch is felt in the hamstring (in the front leg).
- Slowly alternate between the two positions while focusing on deep breathing.
- Repeat 10 to 20 times until the hips feel warm.
- Continue for two to three sets on each leg.
5. Alternating toe taps
This move puts a dynamic twist on a classic toe-touch stretch.
- Begin by standing tall with your feet hip-width apart and arms out wide in a “T”.
- Hinge forward at the hips as you touch your opposite hand to your toes in a gentle twisting motion. If you cannot reach your toes, choose a different region of the leg that’ll give you a gentle hamstring stretch while reaching (knees, calves, ankle, etc.).
- Return to the starting position and repeat on the opposite side.
- Repeat 10 times on each side for 2 to 3 sets.
How often should runners perform hamstring stretches?
As with any stretching routine, the frequency depends on your individual needs and goals. However, a general guideline for runners is to stretch at least three times per week. Incorporating both dynamic movement (pre-run) and static stretching (post-run, when muscles are warm and pliable) into your routine can help maintain flexibility in the hamstrings.
Runners who are notoriously stiff might find stretching daily, even multiple times per day, more beneficial. On the other hand, runners who are very flexible might not need to stretch quite as often but should still aim to incorporate hamstring stretching a couple times per week.
If you feel tightness or discomfort in your hamstrings during running and daily activities, it may be a sign that you need to warm up more before a run or stretch after. It can also be a sign of injury if it’s an ongoing issue. It’s essential to listen to your body and adjust your routine as needed.
When to Seek Help
Sometimes, stretching is enough for dealing with stiff or achy hamstrings. Unfortunately, sometimes there may be an underlying issue to address, such as faulty running mechanics, muscle imbalances, tight hip flexors, or a muscle or tendon injury or inflammation.
If stretching and rest do not relieve discomfort in your hamstrings, it may be time to seek help from a physical therapist or other healthcare professional. They can evaluate your movement patterns and provide targeted exercises and stretches to address any underlying issues contributing to hamstring tightness.
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