Understanding Your Hamstrings: Keeping You Moving Strong
Whether you’re an athlete, a gardener, or you simply enjoy staying active, your hamstrings play an important role in nearly every step you take. Despite their importance, hamstring injuries are among the most common musculoskeletal injuries seen in people of all ages.
Understanding how these muscles work (and what to do when pain or injury occurs!) can help you stay active, recover more effectively, and keep you kickin’ for years to come — literally!
What is Your Hamstring?
The hamstring is made up of three muscles at the back of the thigh: the biceps femoris, semitendinosus, and the semimembranosus. These muscles begin at the pelvis and travel down the back of the thigh, attaching to the knee and the lower leg. They attach the hip and knee joints, and help coordinate movement between these two important areas. These 3 muscles are responsible for several essential functions:
- Bending the knee
- Extending the hip (moving the leg backward)
- Walking
- Running
- Jumping
- Climbing stairs
- Deceleration
- Changing direction while moving
The hamstrings also work closely with the gluteal muscles, quadriceps, calf muscles, and the core. When one of these areas is weak or not functioning properly, it compromises the efficiency of the whole system, and may increase the stress or workload placed on the hamstrings.
Common Hamstring Problems
There are common hamstring problems we see that stem from either extended periods of time where the hamstring is carrying an extra workload, from overuse, or from an injury.
Most well-known is perhaps a hamstring strain, often referred to as a “pulled hamstring.” A strain occurs when the muscle fibers in your hamstring are overstretched or torn, usually during activities like sprinting, jumping, or changing direction. Sudden pain in the back of the thigh or a popping sensation are both indicators that a strain may have occurred. Bruising or swelling in the area or difficulty bending the knee/walking are also symptoms that may point to a hamstring strain.
While strains often happen during activity, we also see those who are regularly running and cycling face another hamstring problem: tendinopathy. This can also be an issue for those who spend long periods of time sitting, such as at a desk, and involves the area of the hamstring that attaches to the pelvis. When the tendon becomes irritated or there is degeneration, you may notice deep pain near the sit bone, discomfort during exercise, running, or sitting, and stiffness with movements in the morning.
Tightness, weakness, and poor movement mechanics are all factors that lead to discomfort in the hamstring and reduced performance from the muscle group. Those with poor flexibility, previous injuries, muscle imbalances or weakness, or any who are suddenly increasing their activity levels are at risk of injury due to overuse or strain. The unique makeup of the hamstring involves the entire movement system, so successful treatment for injury often requires more than just rest alone.
What to Do When You Have Hamstring Pain
This is where physical therapy comes in! A physical therapist is specialized in evaluating the body’s entire musculoskeletal system as a whole. Though hamstring pain may be felt in the back of the thigh, the cause could involve the hips, pelvis, lower back, gait, or more. A PT can identify the cause of the issue and work with you to create an individualized program that reduces pain, restores function, and prevents future injuries. Whether your goal is returning to sports, work, exercise, or simply getting back to living pain-free, a PT can provide a progressive plan that helps you regain confidence and mobility.
The Bottom Line
Hamstrings are powerful muscles that play a critical role in movement, stability, and daily function. Because of their connection to the pelvis and the lower leg, their proximity and relation to other muscle groups, and the complex system they are a part of, injuries to the hamstring affect much more than just the back of the thigh!
If you’re experiencing hamstring pain, tightness, or have had a hamstring injury, PT may be the right option to reduce your pain and get you results. Early treatment often leads to better outcomes, so don’t wait for the symptoms to resolve on their own! Full Potential can start you with a free consultation or an evaluation to get you care that keeps you moving.
Creatine: What’s all the buzz about?
Creatine is a widely available supplement and unlike many supplements on the market, it is highly studied with a catalog of 2,500+ peer reviewed studies looking at its application to determine appropriate uses and to investigate potential side effects. It is available naturally in the meats we eat and also produced within our own bodies, especially in vegetarians/vegans. Available at most supermarkets/drug stores with the more formal name of creatine monohydrate, it is accessible and relatively cheap.
Why Are People Taking Creatine?
Overwhelming evidence behind it suggests improvements in strength/power, muscle growth, capacity for training, and performance in individuals participating in regular resistance training; especially athletes. However, research is mounting that other populations may benefit as well concerning these measures, including the general population, especially aging/elderly and those that would be classified as being frail. This makes sense as we know that these populations are particularly prone to sarcopenia, or as it is otherwise known, muscle loss, which often is followed by functional weakness and issues like falls, osteopenia/osteoporosis, and general physical quality of life decline.
Benefits Beyond the Gym
Another more recent discovery has been that brain function may be improved in a number of ways under supplementation with creatine. These include improvements in measured higher level cortical processing (example: complex decision making), memory, coordination, and mental health. Even for those not interested or concerned with physical performance, creatine may have positive effects for brain health. Although this area is not as well documented, high quality research continues to mount, demonstrating the potential benefits of creatine supplementation for this area.
Does it all sound too good to be true?
Well it gets better. There aren’t many documented negative side effects. The most common is gastrointestinal distress, which can often be offset by taking it with food. Certain kidney conditions may be negatively affected by creatine and there are genetic disorders that can make creatine metabolism potentially harmful, however these conditions are rare. Just because it is “natural” and widely used, does not mean everybody will handle it well. If in doubt, it is always a good idea to consult with your physician before taking any supplements.
Interested in Learning More?
I have personally begun to suggest more and more of my clients look into creatine supplementation due to the vast potential for positive results and the relatively few negative implications from taking it. If you are interested in a deep dive into creatine, I suggest you check out the following article which can be accessed online. You might just learn something and who knows, maybe you’ll even give it a try!
Back to Doing What He Loves
“As a result of my physical therapy, I can confidently return to prior activities with similar to prior intensity. I enjoyed the flexible scheduling, helpful exercises, and variety of approaches. Full Potential helped my problem improve 90%!”
*The M22 challenge is an unconventional and grueling 22 mile triathlon including 2.5 miles of running up Sleeping Bear Dune, 17 miles of biking, and a 2.5 mile kayak or paddle board race. Go Ethan!!
Your Physical Therapy Questions Answered
Q: I’ve been doing water exercises now that it’s summer and I’m in the pool. Is that any different or better in any way than regular exercise?
A: Yes! There are some big differences between water and land exercises, but they are both beneficial. Water exercises provide many of the same benefits — improving cardiovascular fitness, strength, flexibility, and endurance — but it does so in a unique environment that can make movement easier and more comfortable for many people.
Because water’s buoyancy supports part of your body weight, there’s less stress on your joints, bones, and spine. This makes things like water aerobics an excellent option for people with arthritis, chronic pain, recovering injuries, or anyone who finds high-impact exercise uncomfortable.
At the same time, water creates resistance in every direction you move. That means your muscles are working throughout the exercise without the need for heavy weights, helping improve strength and muscular endurance while placing less strain on the joints. It also provides a gentle challenge to your balance and core muscles, as your body is constantly making small adjustments to stay stable. For some, this helps improve coordination and reduce the risk of falls.
One thing to keep in mind is that water exercise isn’t necessarily “better” than land exercise, it’s simply different. Weight bearing activities like walking, jogging, or resistance training on land are especially important for maintaining bone density, something water exercise alone doesn’t provide as effectively.
For many people, the ideal fitness program includes both. And ultimately, the best exercise is going to be the one you can do consistently! If being in the pool helps you stay active, that’s a tremendous benefit to your health and a better choice than an exercise that you aren’t as prone to stay consistent with!
Q: I heard someone say “Sitting is the new smoking.” Is this true?
A: While catchy, not entirely accurate.
The saying is meant to highlight that spending long periods of time sitting is linked to higher risk of health problems, including heart disease, type 2 diabetes, and premature death. Sitting is not as harmful as smoking, though.
The real issue is not that sitting itself is dangerous, but that sitting for long, uninterrupted periods where very little to no activity is done can be. Our bodies are designed to move. Regular movement helps keep our muscles, joints, heart, and circulation healthy.
If you have a desk job or spend a lot of time in the car, you don’t have to avoid sitting altogether. Try to break it up with standing, walking, or stretching every 30 to 60 minutes. Even a few simple movements can help reduce stiffness and get your muscles working again.
It’s also important to remember that while healthy, a daily workout doesn’t erase the effects of sitting all day. Both regular exercise and reducing prolonged sitting are important for your health!
So maybe instead of “sitting is the new smoking,” it’s more like “sitting is your body’s traffic jam – the longer you’re stuck, the worse you feel!”
Ask a PT
Welcome to our “Ask a PT” feature! This is your go-to spot in the newsletter to get real answers to everyday questions about the body, movement, and feeling your best. Whether you’re dealing with an injury, wondering how to stay active, or just curious about how physical therapy works, our team of physical therapists is ready to help. Each month we’ll share responses, tips, and answers based on questions from you, so if there’s something you’ve been wondering about, don’t be shy! Send it in – we’d love to hear from you!
Voted Holland’s Best Physical Therapy Clinic in the Community’s Choice Awards for the 10th Year in a Row!
We’re thrilled to share some incredible news — Full Potential has been named Holland’s Best Physical Therapy Clinic in the Community’s Choice Awards for the 10th year in a row! Thank you Holland!
A decade of this recognition is something we don’t take for granted. It’s a milestone that fills us with both pride and gratitude, because it reflects the continued trust and support of the community we’re so honored to serve.
Our Journey
What began as founder and PT Vince Hanneken’s personal journey to helping others has grown into something much bigger — a team committed to helping people move better, feel stronger, and get back to the lives they love. Every patient, every story, and every success along the way has played a part in shaping who we are today.
Why This Award Matters
Winning this award year after year isn’t just about consistency (which of course, is a backbone of physical therapy!), it’s about connection. It’s about the relationships we build, the care we provide, and the belief we share that every individual has the potential to improve and thrive.
Thank You, Holland!
This achievement belongs just as much to our community as it does to our team. Every visit, every referral, every kind word, and every vote has helped make this possible, and we are truly thankful to be supported by such an incredible network of support. To our past patients, we thank you for continuing to take the time to support us in the big ways and the small: by going to bat for us in nominations and voting, recommending us to your friends and family, and by continuing to choose us for your PT needs. We appreciate each of you!
We’re excited to celebrate this moment, and even more excited to keep doing the work that makes it all possible.
Thank you for 10 years of allowing us to give our best to Holland
