How do I relieve tight hamstrings after running?
Tight hamstrings after a run usually ease with an easy cool-down, gentle stretching or mobility work, and good recovery. If the tightness keeps coming back, it often points to strength, load or mechanics that a physiotherapist can assess.
Why hamstrings feel tight after running
- A sudden jump in mileage, speed work or hills
- Weak hamstrings or glutes doing more work than they can handle
- Long hours of sitting before or after runs
- Low back or nerve irritation that feels like tightness
What often helps
- A 5 to 10 minute easy jog or walk to cool down
- Gentle hamstring stretches or leg swings, without forcing it
- Strength work such as bridges, Romanian deadlifts and hamstring curls
- Sleep, hydration and spreading out hard sessions
When to get it checked
See a physiotherapist if you felt a sudden pull or pop, see bruising, or the tightness lasts more than a couple of weeks or limits your running.
At Performance Sports Therapy in Gloucester, our physiotherapy team can help you find the cause and build a plan.
Related: why does my knee pop when I squat, what exercises help lower back stiffness after a workout, shin splints or a stress fracture: what are the signs.