Hamstring Stretches for Runners
Improve Flexibility, Prevent Injuries, and Boost Performance
Running is a high-impact activity that demands a great deal from your muscles — especially your hamstrings. These powerful muscles at the back of your thigh play a major role in your ability to stride, stabilize, and sprint. But when they’re tight or imbalanced, they can lead to pain, poor performance, and even sidelining injuries.
At Fieldwork Health, we work closely with runners of all levels — from weekend warriors to competitive athletes — to improve hamstring flexibility, manage injuries, and enhance overall movement health. This article explores the importance of hamstring care, the most effective stretches for runners, and how our remedial massage therapists and physiotherapists can support your training goals.
Understanding the Hamstrings: Why They Matter for Runners
Your hamstrings are made up of three muscles — the biceps femoris, semitendinosus, and semimembranosus. These muscles run from your pelvis down to the back of your knee and are responsible for:
Bending the knee
Extending the hip
Decelerating the leg during stride
During running, hamstrings are heavily involved in both propulsion and braking. If they’re tight, underactive, or overworked, your risk of injury skyrockets.
Common Issues Runners Face with Tight Hamstrings:
Hamstring strains or tears
Knee pain, especially behind or around the joint
Lower back discomfort due to pelvic misalignment
Compensatory injuries in calves, glutes, or hips
Reduced stride length and running economy
Prevention is always better than cure — and a consistent flexibility and recovery routine makes all the difference.
5+ Essential Hamstring Stretches for Runners
Incorporating hamstring stretches into your daily routine — especially before and after your runs — can:
✅ Improve range of motion
✅ Reduce injury risk
✅ Enhance running efficiency
✅ Promote faster recovery
Each of the following stretches can be performed 3–4 times per week, or daily if you’re actively training or managing tightness
1. Standing Hamstring Stretch
How to Do It:
- Stand tall and place one foot on a low bench or step.
- Flex your foot so toes point upward.
- With a straight back, hinge forward from the hips until you feel a gentle stretch behind the thigh.
Pro Tip from Fiedwork Physios: Don’t round your back — focus on moving from the hips to target the hamstring properly.
2. Seated Forward Fold (Paschimottanasana)
How to Do It:
- Sit on the ground with both legs extended.
- Inhale to lengthen your spine, then exhale as you fold forward, reaching toward your toes.
- Keep knees straight but avoid locking them.
Great For: After runs or during cooldowns to restore length and calm the nervous system.
3. Lying Hamstring Stretch with Strap or Towel
How to Do It:
- Lie flat on your back and wrap a yoga strap, band, or towel around one foot.
- Gently pull your leg upward while keeping the other leg flat on the floor.
- Hold, then switch sides.
Why It Works: Isolates the hamstring without involving the lower back. Excellent for tight or injured runners.
4. Wall Hamstring Stretch (Passive Stretch)
How to Do It:
- Lie on your back near a doorway or wall corner.
- Extend one leg straight up against the wall while keeping the other leg flat through the doorway.
- Adjust distance from wall to increase or decrease the stretch.
Perfect For: Long holds and gentle release after intense training sessions or long runs.
5. Dynamic Hamstring Sweep (Active Stretch)
How to Do It:
- Step one foot forward with toes up and heel on the ground.
- Sweep your hands down toward your toes as you bend your back knee.
- Return to standing and repeat.
When to Use: As part of your warm-up. This prepares the hamstrings for movement without overstretching cold tissue.
🤲 How Fiedwork Health Helps Runners Thrive
We combine the power of physiotherapy and remedial massage therapy to offer runners a comprehensive care approach.
Physiotherapy for Runners
Our physiotherapists work to identify the root cause of hamstring tightness and create targeted rehab plans.
What’s Involved:
Biomechanical running assessments
Custom strength and mobility programs
Dry needling, manual therapy, and joint mobilisation
Education around training loads and recovery strategies
Whatever it is, the way you tell your story online can make all the difference.
Remedial Massage Therapy for Hamstrings
Our qualified remedial massage therapists focus on releasing tight, overworked muscles to restore balance and promote healing.
Benefits Include:
Improved blood flow to injured or fatigued areas
Myofascial release to reduce tightness
Relief from delayed-onset muscle soreness (DOMS)
Complement to physiotherapy plans
Massage can also help prepare the body pre-race and aid faster recovery post-race.
🏁 Ready to Take the Next Step?
Whether you're dealing with lingering hamstring tightness, training for your next race, or simply want to improve your flexibility and movement, Fiedwork Health is here to support you. Our team of experienced physiotherapists and remedial massage therapists tailor every treatment to your individual goals and needs.
You don’t have to wait for an injury to take action. Prevention is the key to performance.
📞 Book Your Appointment Today
Contact us at Fiedwork Health to schedule a physiotherapy assessment or remedial massage therapy session. Let us help you stretch smarter, run stronger, and recover faster.
EMAIL: Info@fieldworkhealth.com.au
PHONE NUMBER: 08 6468 6825