Meet Your Muscles: The Hamstrings

Where are they?

The hamstrings are a group of muscles that run from the bottom of the pelvis down to just below the knee along the back of the leg. They are a group of three muscles that work together along the back of the thigh. They consist of the semitendonosis, semimembranousus, and biceps femorus. They are well-known, but often misunderstood.

What do they do?

Hamstrings help bend the knee and extend the hip. They’re used when walking, running, climbing stairs, and even standing up from a seated position. The semimembranousus and semitendonosis are responsible for extending the hip, or lefting the leg behind you. They also make the knee bend and can rotate the lower leg inwards. The biceps femoris is crucial in making the hip extend while walking or moving forward and rotates the lower leg outwards.

What makes them hurt?

Because many people sit for long periods, the hamstrings often become tight and shortened. Tight hamstrings can affect posture, contribute to low-back discomfort, and increase the risk of strains. Since they do so much for the legs and lower body, they are also prone to injury for athletes (particularly sprinters or runners), dancers, and anyone who uses their legs a lot, lifts heavy loads, or gets themselves into strange over-stretched positions.

How can massage help?

Massage helps reduce muscle tension, loosen tightness, and support flexibility in the hamstrings. Increasing circulation in this area allowing 'good stuff in' and 'flushing bad stuff out' helps keep the muscles healthy and supple which means easier movement and less chance of tears or injuries. This can lead to easier movement, better posture, and reduced strain on the lower back and hips.

What can I do besides massage to help them?

Regular movement throughout the day helps keep the hamstrings from tightening up. Standing, walking, or lightly stretching after long periods of sitting can be very helpful.

Gentle hamstring stretches, done slowly and without forcing, can improve flexibility over time. For tight hamstrings, heat treatments such as a heeatingpad or hot tub, combined with foam rolling or other self-massage tools can be helpful. Strengthening surrounding muscles, such as the glutes and core, can also reduce strain on the hamstrings. Staying hydrated and warming up before exercise are simple habits that support healthier muscles.