Consider tight hamstrings knee pain | Can tight hamstrings Cause knee pain?

How do Tight Hamstrings relate to Knee pain

The hamstrings is biarticular, it will affect the health of the knee, hips and even the back. Many athletes who are trapped in their hammers can get into a lot of trouble. For example, when exercising with heavy weights, they will not be able to lower their hips to more than 90 degrees. Then when exploding out of the squat, the full length of the muscle mass is not used. This can get into a rough circle, ending with a weak and hard hamstrings.

If the hamstrings are too tight and do not allow full extension of the hips, the quadriceps will take off from the unsuitable hamstrings, placing a heavy load and strain on the knee. All four quadriceps come together to form a single tendon above the knee that connects the top and sides of the patella, before attaching through the patellar ligament to tuberculosis. So, if the quadriceps group works without requiring extra time, it will affect the knee. Muscles usually begin to shrink or lose weight (medical term for this is atrophy) when not in use or when its nerve supply is disrupted.

One researcher found that when the hamstrings muscle is smaller compared to the quadriceps muscle (the group of muscles that make up the front of the upper leg), it showed more signs of meniscus of the knee and a decrease in cartilage or swelling. In addition, when the inner quadriceps muscle was larger than the outer part, the researchers found one thing.

What would cause the hamstrings muscles atrophy

Again, we have to examine the lower back. We have seen a link for many years between low back pain and knee arthritis. The back muscles that supply your hamstrings are the most irritated nerves in the back.

We believe, and research supports, that irritation of the lower back nerve can cause the hamstrings to weaken and temporarily weaken, making them unable to support and protect the knee. Let’s focus a little more on this spine, hamstrings, and knee joint.

When you straighten your hamstrings, where do you usually feel? Is it in the middle of the thigh or behind the knee?

Interestingly, if you feel a tightness or pull behind the knee, it is not true that hamstrings is hard. It’s your scientific nerves.

This is important information as many stretch their muscles in the hope of improving muscle flexibility to support good leg function and performance. However, simply holding the hamstrings straight will not improve your mobility if the scientific nerve causes a barrier behind the knee. In fact, it can contribute to the greater risk of injury with a hamstrings if left untreated. So it pays to understand what structure hinders your ability to move, and what you can do to adjust it.

Back Problems Can Cause a sharp Hamstrings and Knee Pain

If something has irritated the lower back, you may feel pain, tightness, numbness, or other issues anywhere in the legs, as well as a hamstrings or knee. How is this possible? Because, as we have said, the nerves that run from your spine to the lower back supply the lower parts to your fingers and, therefore, irritation can be heard anywhere in the nerve distribution chain.

If your back doesn’t hurt? When your back is a source of pain, you may or may not have discomfort in your back, so not having back pain does not relieve you from back pain that can cause symptoms in your leg. In other words, your back may feel quite comfortable, but, as the video below shows, your hard hammers and knee pain may be due to, for example, the tightness in your back.

If your hamstrings are strained for a long time or you also have knee pain, make sure your doctor checks the lower back muscles that supply your hamstrings muscles as well. It’s not knee pain, after all. Unfortunately, it’s also worth mentioning, just because it shows meniscus tears, unless there’s been a definite traumatic injury, this doesn’t mean meniscus tears are the source of your knee pain. If Trying to strengthen your hamstrings did not improve the stiffness of your hamstrings and your knee pain, it is time to focus further on your kinetic-back chain can be a real problem!

Best stretches for tight hamstrings knee pain

There are several exercises and stretches that you can do to help keep your hamstrings loose. It is a good idea to warm up your muscles before stretching. Try walking or doing other activities to keep your muscles warm. Never stretch when you are in pain or try to force a stretch. Breathe normally while doing stretching exercises. Try to incorporate hamstrings stretching into your routine at least two or three days each week. Stretching is one of the easiest ways to reduce pressure with a hamstrings. They can be made almost anywhere and require little or no equipment.

1. Lying hamstring stretch

Lie down, lift one straight leg straight and use your hands to pull your leg toward you, making sure your foot on the floor stays upright. Stretching of the hamstring should be done after exercising. Stretching the hamstring before running can stress tendons that cause injury

  • Lie flat on the ground or on a mat and the legs are completely spread out.
  • o straighten the right leg, hold the back of the right knee with both hands, pull the leg up toward the chest, and slowly
  • stretch the knee until it feels like it is stretching.
  • Hold the stretch for 10-30 seconds.

tight hamstrings knee pain

Lying hamstring stretch II

  • Down low with your back flat and your legs fully extended. For this stretch, you will also need to be close to the corner of the wall or door.
  • Raise your right leg, keep the knee slightly bent, and place your heel against the wall.
  • Slowly lower your right leg until you feel a stretch on your hamstring.
  • Hold for 10 seconds and work up to 30 seconds.
  • Repeat with your other leg. Then repeat the stretch for each leg several more times. As you get more flexible, try moving closer to the wall by stretching more.

2. Hamstring Stretches While Standing

Stretching the hamstring while standing can provide more stretching, so it must be done with caution and proper posture, especially for beginners. Once learned, stretching can be done anywhere and does not require a chair or other support equipment. Stretching a standing hamstring may also be more effective when lying down, sitting, or getting up can be difficult because of an injury or during pregnancy.

Standing straighten the hamstring

Perform a stretch while standing near a step, ladder, or face raised by following these steps:

  • Extend one foot out by placing the heel on a slightly raised surface, such as a ladder or a road.
  • To keep the spine straight, tap on the waist to bring the chest towards the thigh.
  • The other leg that is not stretched will also bend slightly at the knee.
  • Hold this stretch for 10 to 30 seconds.
  • Repeat 3 times for each leg. Aim to do this exercise twice a day.

At all times, it is important to avoid the common mistake of rotating the lower back while bending forward. Instead, bend the front to the hips. Because this technique is difficult for most people, stretching hamstrings that include bending the front is often done well under the guidance of a physiotherapist or other spine specialist.

3. Seated hamstring stretch

Stretching while sitting is softer than lying on your back. When using a sitting position, the level of stretching must be adjusted according to the level of pain. An important part of this technique is to prevent rotation of the lower back; instead, turn the front to the hips.

Seated hamstring stretch

Sitting to straighten the hamstring

To straighten the hamstring while sitting, follow these steps:

  • Sit down in the butterfly position.
  • Extend your right leg with your knee slightly bent.
  • Then bend forward at your waist above your right leg.
  • You can hold your lower leg for support, but do not force the stretch.
  • Hold for 10 seconds and work up to 30 seconds.
  • Repeat with your other leg.

Repeat this stretch with each leg two to three times total.

4. Hamstring Stretches While Lying on the Back

Most patients with low back pain or leg pain will benefit from hamstring stretching exercises that are performed while lying on their back. These hamstring positions are very stressful.

With a towel in hand and a good place to stretch, follow these steps:

  • Lie on the back, tie a towel behind one thigh and hold the thigh by holding each end of the fabric. If fabric is not available, hands can be used to hold the thigh. Place the other foot flat on the floor.
  • Slowly stretch the knee until the stretch feels behind the thigh, trying to get under the leg parallel to the ceiling.
  • Always extend the leg and straighten the knee only until the stretch is straight.
  • Hold the position previously for 10 seconds, and slowly work up to 30 seconds.

Try to stretch for each leg, one at a time, 4 to 5 times for one complete set. Aim to do 2 sets daily.

5. Yoga

Yoga stretches can also help with a thin hamstring. If you are taking a class, tell your teacher that your hamstring muscles are stiff. They may have adjustments that you can try or special methods that can help.


  • Start on the floor with your hands and knees. Then lift your knees up and send your tail toward the ceiling.
  • Stretch your legs slowly. Thin fibers can make this difficult, so you can keep your knees slightly bent. Just be sure to keep the spine straight.
  • Take a few deep breaths or hold them for a long time as your teacher directs you.

Benefits of Stretching Hamstring

Stretching the hammer can keep the hamstring loose and easy. Flexible hamstring have many advantages, such as:

Prevention of lower back pain; Thin fibers reduce the mobility of the pelvis, which can put pressure on the lower back. Strengthening and straightening the hamstring can prevent them from becoming too hard and provide extra support for the spine and pelvis.

Injury reduction; Keeping the hamstring loose will reduce the chance of stretching or tearing muscle fibers during strenuous physical activity, such as running.

Increase flexibility; Stretching the hamstring can increase flexibility and improve range of motion on the hips. Both of these benefits will help people to perform daily tasks, such as climbing stairs and bending, with ease.

Improving posture; When the hamstring is too hard, the muscles rotate the pelvis back. This can lead to a natural bow in the back, which can lead to poor posture and posture. Keeping the hamstring loose can help people stay upright and stand tall.

When using a stretch hamstring

People should focus on stretching the muscles in their bodies, as well as the hamstring, every day. Even a few minutes of daily stretching can improve a person’s overall mobility.

If a person experiences permanent harshness on their hammers, they should consider talking to their healthcare provider. Permanent stiffness on the hamstring may suggest that the muscles are increased. In these cases, straightening will not help, and the person should focus on strengthening their hamstring.