What does it even mean to have tight hamstrings?

The word tight typically refers to a muscle thats constantly contracted (or engaged) and lives in that shortened state. But thats not often the problem for peoples hamstrings. If you carry tension in the back of your thighs, its likely from over-lengthening the hamstring, says Emmi Aguillard, DPT, a physical therapist at Finish Line Physical Therapy in New York City. Think of it like a rubber band that is stretched too far. A lot of us who spend a ton of time sitting during our 9-to-5 job develop tension in the hip flexors that pull the pelvis forward, locking our body in an anterior pelvic tilt or super-arched back, she explains. This creates a lengthening on the backside of the hips, putting tension on the hamstring.

So, while you might think you need to stretch the hamstring to counteract that tight feeling, that might not your best bet, considering its already over-stretched.

What causes tight hamstrings and what are the symptoms?

As mentioned, if you spend most of your day with your booty in a chair, you increase the risk of that stiff feeling in the hamstrings, says Aguillard. Same goes if youre big into running, dancing, or even yoga.

Core instability or weakness could also lead to discomfort in the legs. If the body isnt getting enough support and control from these other muscle groups, the brain feels unstable and responds by tightening up a muscle with which it has a strong neurological connectionoftentimes thats the hamstrings, says Aguillard. All the stretching in the world wont change this, but I think youd be surprised with how much you might start to feel a change after working on some core or glute stability.

In addition to inactivity and weakness, some people might also feel tight hamstrings if they have sciatica (or pain in the sciatic nerve, which runs from the low back down the leg), low back pain, or hip or knee pain, says Aguillard.

It goes without saying (but doing it anyways) that if you feel pain, pulling or tearing in any muscle, you should consult a doctor, stat. But to make the back of your legs feel better from everyday use of overtraining or use, try these tips to relieve tight hamstrings below.

1. Start With A Hamstring Stretch

To get a good, safe stretch through the hamstring, Alicia Ferriere, DPT, also a physical therapist at Finish Line Physical Therapy, recommends doing one leg at a time and working in multiple planes of motion. The hamstring doesnt just run up and downthe muscle fibers run at slight diagonals, so its important to adjust your stretching accordingly, she says.

How to: Start by standing or kneeling on your left leg and stretch your right foot out in front of you. Press your right heel into the ground to activate the hamstring. Then reach forward and down. After a few-second hold, reach to the right and then to the left. When youre done with all three, switch sides.

2. Massage Your Hamstrings On The Reg

16. Dumbbell Good Morning

How to: Stand with your feet shoulder-width apart. Hold two dumbbells in your hands, bend your arms, and place them behind your shoulders. Keeping your knees slightly bent and your torso straight, slowly bend from your hips until your upper body is parallel to the floor. Hold for a moment, then return to start. That's one rep. Complete 15 reps.