Do you find yourself running through Oconomowoc and constantly feeling the need to stretch your hamstrings? Maybe you stretch before, after, or even during your runs. If you’ve ever wondered, “why are my hamstrings so tight after running?”, you’re not alone.
There are many reasons your hamstrings may feel tight, especially if you’re a runner. Tightness does not always mean your hamstrings are actually too short. Sometimes, it can be a sign that they are working harder than they should.
Here are 6 reasons you might not expect:
1. Glute weakness
Your glutes are the primary muscle to move your leg behind you when you run. If your glutes are not strong enough, or your hips do not move well, your body may find another way to get the job done.
Your body loves to compensate. In this case, your hamstrings are the secondary muscle for bringing your leg behind you and may be required to work harder. This can cause tightness due to fatigue.
2. Cadence
Cadence is how many steps you take each minute when you run.
If you take long steps and land too far in front of your body, this can put more stress on your hamstrings. It can lead to more tension and discomfort, especially when your leg is reaching its longest position.
When it comes to running, changing your cadence may be the thing that helps you! It is typically one of the first things I look at when I do a running analysis.
3. Sciatica
Sometimes, what feels like a tight hamstring may actually be coming from your sciatic nerve.
Your nerves need to move freely as you run. If a nerve is not moving well, it can sometimes cause feelings of tightness, pulling, cramping, or discomfort.
So, if stretching your hamstrings never seems to help, this may be another reason you are left wondering, “why are my hamstrings so tight after running?”
Take a look at another blog post on how to address sciatic discomfort!
4. Poor hamstring strength
Running puts a lot of stress on your hamstrings. Forces up to 6 times your body weight can be absorbed by your legs. Cross-training and working your muscles outside of running can help make your hamstrings stronger and better able to handle that stress.
There are many ways we can train your hamstrings. Here are a few:
Eccentric control
This means slowly controlling your muscles as they get longer. This is very important during the part of your running stride when your leg is moving forward.
A great example of an exercise that works this part of your hamstrings is a Nordic hamstring curl. See below!
Concentric strength
This is when your hamstrings shorten as they work. One example is bending your knee and bringing your heel toward your butt.
Hamstring curls are a simple way to train this. You can do them lying on your stomach or sitting down.
Plyometric training
Plyometrics teach your muscles to work quickly and powerfully. This is exactly what your hamstrings need to do when you run.
If you never train your hamstrings to handle quick movements, they may have a harder time handling the repeated stress of running.
5. Calf weakness
Your calves help push you forward when you run. They also help bend your knee.
If your calves are not strong enough, your hamstrings may have to work harder to help.
Over time, this extra work can lead to more stress on your hamstrings and that feeling of tightness.
6. Poor pelvic control
Your hamstrings attach to the bones at the bottom of your pelvis. When you run, your pelvis needs to stay controlled as your body moves.
If your pelvis moves too much while you run, your hamstrings may have to work harder to control your leg.
This can happen because of weakness, poor control, or a lack of movement in other areas.
One simple way to get an idea of your pelvic control is to try a single-leg glute bridge or a single-leg squat. Pay attention to how stable you feel. Do you feel strong and controlled, or do you wobble and have trouble keeping your body steady?
If you are constantly asking yourself, “why are my hamstrings so tight after running?”, it may be time to look at more than just your hamstrings. Stretching may feel good for a little while, but it does not always address why the tightness is happening in the first place.
So, what should you do about tight hamstrings after running?
The answer is different for every runner, and sometimes stretching alone isn’t enough. I know from my own experience how helpful it can be to have someone look at the bigger picture and create a plan to help you get back to doing what you love. That’s what we want to do for you at Resilience—figure out why you’re having the problem and help you get back to running with confidence. If you’re tired of asking “why are my hamstrings so tight after running?”, come see us and let’s figure it out together.
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