As a sports massage therapist, I see runners coming in frequently with hamstring muscle issues: strains, tightness, or just constant niggles. Sometimes the issue is in another area, knee, calf or back for example but when we drill down we find that the hamstring muscles are involved.
Today, we will have a close look at this muscle group and see how we can test our hamstring strength at home.
The Location and Action of The Hamstring Muscles
Your hamstrings are actually a group of three muscles located in the back of the thigh, the Biceps Femoris, Semitendinosus and Semimembranosus. They connect the hip and knee joints and are therefore involved in the actions of extending the hip (driving the leg backwards) and flexing the knee (bending your leg).
As they are connected to these joints you can understand how hip and knee issues can be connected to the hamstring muscles.
The Importance of The Hamstring Muscles in Running
Because the hamstring muscles cross both the hip and the knee, they help control your leg as it moves forward, slow it down before your foot hits the ground, and then help push you forward into your next stride.
Strength in these muscles is essential for good running mechanics and form. If the hamstrings cannot control your forward swing to slow it down as it hits the ground, you will overload the knees and hips.
During push-off, a lack of hamstring strength will restrict speed and impact up hill running. Other muscles will need to compensate for this weakness.
These muscles also help to stabilise the pelvis, to reduce the impact on the lower back and hips.
Symptoms of Weak Hamstrings
Your hamstring muscles may not be performing well not only due to strength but it can also be as a result of tightness.
Common signs of weakness or tightness include:
- Feeling tightness in the back of your thighs after speed work or a long run
- Struggling to hold the pace late in races
- Recurring hamstring strains after faster efforts
- Ongoing knee pain especially at the front of the knee (quads are over compensating)
- Tightness in lower back after runs
- Unstable performing single leg exercises
- Calf tightness or pain
Test Your Hamstring Strength at Home
You do not need a gym to get a good idea of your hamstring strength. Here are a few simple tests you can do.
- Single leg bridge test
Lie on your back with one foot on the floor and the other leg straight. Drive through your heel and lift your hips until your body forms a straight line from shoulders to knee. Hold the top position. A solid benchmark is holding for 30 to 45 seconds with good form on each side. If your hips drop, your hamstrings cramp, or one side feels much harder than the other, that tells you something.
- Hamstring walkouts
Start in a double leg bridge position. From there, slowly walk your heels away from your body one step at a time while keeping your hips lifted. Once your legs are almost straight, walk them back in. If you cannot control the movement or your hips collapse quickly, your eccentric strength needs work. - Toe Touch
Stand tall with your feet hip width apart, keep your legs straight but not locked, and slowly bend forward to touch your toes. Do not force the movement or bounce. Just let your upper body fold down naturally. If you feel strong pulling or restriction along the back of your thighs early in the movement, that often suggests tight hamstring muscles. If you can reach your toes easily but still feel tension during runs, that may point more toward weakness or fatigue rather than true tightness.
Hamstring Strains in Runners
Most hamstring strains occur during the late swing phase of running, when your leg is moving forward and the hamstring muscles are working hard to slow the lower leg before foot strike.
Common contributing factors include:
- Sudden increases in speed or intensity
- Poor hamstring strength, especially the ability to control the muscle as it lengthens under load (eccentric strength).
- Inadequate warm up before faster sessions. Always warm up this muscle group before a speed session or race.
- Previous hamstring injury
- Overstriding and poor running mechanics. I often see strains in runnerswho feel “tight” for weeks beforehand. That ongoing tightness is always a warning sign.
Hamstring Strains are normally grouped into 3 Grades:
Grade 1 (mild)
A small number of fibres are overstretched or slightly irritated. You may feel tightness, discomfort, or a mild pulling sensation in the back of the thigh, but you can usually still walk and move without major limitation.
Grade 2 (moderate)
This involves a partial tear of the hamstring muscle. Pain is more noticeable, especially when walking, running, or lengthening your stride, and you may experience tenderness, weakness, or some swelling and bruising.
Grade 3 (severe)
This is a complete tear of the muscle or tendon. It typically causes sudden sharp pain, significant weakness, and difficulty walking or bearing load, and requires proper medical assessment and structured rehabilitation.
For advice on hamstring rehab exercises see ‘The Essential Runner’s Guide to Hamstring Problems’
Hamstring Tendonitis
Hamstring tendonitis is very common among runners. It is caused by irritation or overload of the tendons that attach the hamstring muscles to the bone. It generally occurs either high up near the sitting bone or lower down near the knee.
In basic terms, it happens when the tendon is exposed to more load than it can currently tolerate. Instead of adapting smoothly, it becomes irritated, sensitive, and painful.
Unlike a sudden muscle strain, hamstring tendonitis usually builds gradually.
Treatment for hamstring tendonitis should focus on load management and progressive strength rather than just stretching or complete rest. The tendon becomes irritated when it is exposed to more load than it can currently tolerate, so the aim is to calm symptoms and then gradually rebuild capacity.
- Reduce the aggravating load. Temporarily cut back on speed work, hills, and long stride running, as these place high stress on the hamstring tendon. You do not usually need full rest, but continuing high intensity training often prolongs recovery.
- Avoid aggressive stretching in the early stages. Deep hamstring stretches and repeated toe touching can increase irritation, especially if the pain is high up near the sitting bone. Gentle mobility is fine, but forcing range of motion when the tendon is reactive can make symptoms worse.
- Introduce progressive strengthening. Tendons respond well to slow, controlled loading, so exercises like bridges, Romanian deadlifts, hamstring walkouts, and slow hamstring curls are useful. Focus on control, particularly during the lowering phase, to build eccentric strength that supports running.
- Sports massage can help by reducing excessive tension in the surrounding hamstring muscles, glutes, and calves, rather than applying deep pressure directly onto the tendon itself.
- Return to running gradually, if you have had to stop completely due to pain.
Start with easy, flat runs and rebuild volume before reintroducing hills or speed work. If symptoms flare during or after running, it usually means the tendon is not yet tolerating that level of load and progression should be slowed.
Strong Hamstring Muscles for Stronger Running Performance
Weak hamstring muscles may be the reason your running has lost power, you struggle to hold pace late in a run, or uphill efforts feel far harder than they should. A change in work routine can also play a role. If you are sitting for longer hours or travelling more, your hamstring muscles may adapt to spending more time in a shortened position, which can affect both strength and function. You might also have focused heavily on quad strength in the gym, creating an imbalance between the front and back of your thighs.
It is worth testing your hamstring muscles to see if weakness here is holding you back. Add consistent, progressive hamstring strength work into your weekly routine and you may find not only that niggles settle, but that your running power, pace control, and hill performance start to improve.
You will find more running related advice on our website, AchieveRunningClub.com. We also have a variety of running plans from C25k right up to marathon distance. When building your plan with us you have the option of adding in strength and conditioning sessions which will help mitigate against issues such as issues with your hamstring muscles.
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