Why Shortened Hip Flexors May Cause Hamstring Tightness

Oftentimes, local muscular issues can be more of a symptom versus the actual cause of the pain and discomfort. A great example is when tight Pectoral muscles may cause the shoulders to “round” forward. This can be attributed to the Pectoral muscles being stronger relative to the muscles that lie between the shoulder blades and pull the shoulders back. In this post I will be discussing why the Hip Flexors can potentially cause symptomatic Hamstring tightness. I will discuss the mechanics of the Pelvis to illustrate what can occur.

Generally, for every muscle and its function there is an opposing muscle that has the opposite function(s). A few examples include:

•  The Biceps Brachii which performs the action at the elbow of flexion versus the opposing muscle, the Triceps performing extension at the elbow. 

• As mentioned above the Pectoral muscles help to perform shoulder horizontal adduction (as in a Pec deck type of exercise). I am just simplifying this action for the purpose of illustration. The Pectorals versus the Rhomboids and Middle Trapezius which assist in horizontal abduction (as in a Reverse Fly-type of exercise).

• Finally the Hamstrings versus the Hip Flexors such as the Rectus Femoris and Iliopsoas. Extension and flexion at the hip.

  
  

  

  
  

  

  
  

  

  
  

Specifically to the Hamstring and Hip Flexor dynamic, there is a constant state of “tug of war”. The Hip Flexors exert a force that flexes the hip (and also to bring the lumbar spine towards the thigh, like a full sit-up) and the Hamstrings exert a force to extend the hip (and actually extend the back when the Hamstrings distal attachment is fixed).

When the Hip Flexors become short and tight, it may cause the Pelvis to rotate “forward and downward”. An anterior rotation. This rotation can be exacerbated by weak Hamstrings trying to counteract hip flexion by pulling back against the force of the Hip Flexors.

This scenario may lead to an increase in lordotic curve, potentially causing lower back pain. This may also lead to the sensation of tightness of the Hamstring. I mention “sensation” because many times I have observed that the Hamstrings actually have good length and seem flexible. 

By understanding where muscles attach and their action/function it can help you potentially determine what motions may occur with specific structures, such as joints and spinal segments.

Take note of the attachments at the Pelvis and the Patella (knee cap). This understanding can potentially give you an idea of the influence on the knee and the Pelvis when this muscle shortens.

In essence what is most likely happening is that the Hamstrings are overworked and tired because of the constant work against the Hip Flexors. The Hamstrings are lengthened and weak. Hence, the good length of the muscle observed while the person may indicate the feeling of tightness in the Hamstring.

The most likely scenario is that this individual may have a profession where they are sitting for prolonged periods, with minimal stretching. This would lead to short and tight Hip Flexors. You compound this with a lack of strengthening exercises for the extensors of the hips and you eventually will get an imbalance between the Hip Flexors and the Hamstrings. 

Potentially the issue can be exacerbated at the gym and/or activities that focus on hip flexion without stretches or strengthening exercises to counteract the overuse of the hip flexion motion. For example running hills and exercises such as using the Roman Chair can potentially aggravate the condition.

Below I have added a few short questions that may help point to “Hamstring tightness due to tight Hip Flexors” (remember to have a professional assist you in assessing your issue):

1. When you stretch your Hamstrings do you get a good range but still feel that they are tight?

2. Are you sitting for prolonged periods throughout the day?

3. How often do you stretch your Hip Flexors? Do they seem very tight?

4. Are you performing activities that are Hip Flexor intensive? Are you performing strengthening activities to improve the balance of the Hip Flexors versus the Hip Extensors? (pic)

5. Are you encountering lower back pain?

   
   

   

   
   

Here are a few tips that may help in improving that sensation of Hamstring tightness. Admittedly the tips may seem counterintuitive but if you’ve tried many other methods, including doing more stretching of the Hamstrings without much in return, this may initiate a need to give these suggestions a try.

1. Increase the stretching of the Hip Flexors and Quadriceps, while decreasing the amount of stretching of the Hamstrings (remember the Hamstrings are already in a state of being lengthened and weak. It is counter productive to stretch an already lengthened and weakened muscle.

2. Increase the strengthening exercises of the Hip Extensors (pic)

3. If you have a sit down job, stretch the Hip Flexors throughout the day or at a minimum take a walk every 20-30 minutes to minimize the amount of shortening because of the sitting.

4. For a couple of weeks run on flat ground as opposed to on an incline.

5. Get a deep muscle treatment to relax the Hip Flexors.

Breaking down the mechanics of what is potentially happening with the Hamstrings can help illustrate the symptomatic tightness. Understanding this also may help with correcting the issue. Remember this is one scenario that I have seen clinically over time. This is just one of the most common ones.

One final reminder, to confirm this issue, always consult with a professional.