Your Hamstrings Are Not Tight

Ok, you’re hamstrings might actually feel tight, but that doesn’t mean that stretching them will automatically be your answer.

Stretching Your Hamstrings But Seeing No Progress? Here’s Why.

I’ve lost count of how many people have told me they’ve been stretching their hamstrings forever—but nothing changes. When I hear that, a little flag pops up in my head. Why? Because it’s probably not just “short” hamstrings.

Tightness Isn’t Always About Muscle Length

The feeling of tightness isn’t always because a muscle is too short. Instead, it’s about how your brain interprets what’s happening in your body.

Your nervous system constantly monitors your muscles and joints. If it senses instability, stress, or irritation, it can create a sensation of tightness as a protective response.

The Nerve Connection

One of the most common culprits? Nerve irritation from the lower back.

Imagine an episode of I Love Lucy where Lucy is working the switchboard at an old-school phone operator’s station. You’re trying to call your mom about Thanksgiving plans, but by the time the message reaches her, it’s completely garbled. Why? Because Lucy has somehow set the switchboard on fire and is running around in chaos.

That’s exactly what can happen when nerves get irritated.

Instead of transmitting signals smoothly, the nervous system scrambles the message. What you experience as tightness might actually be a miscommunication due to neural irritation—not a flexibility issue.

Could this be your problem? The Straight Leg Raise Test

This test allows us to differentiate between actual hamstring tightness and nerve immobility.

• Lie on your back with both legs straight out.

• Lift one leg and hold it up with your hands.

• Straighten your knee fully and keep it locked out throughout.

• Point your toes up toward your shin and keep them in that position.

• Pull your leg so your foot moves further up in the air.

• When you feel a stretch in your hamstring, release your toe and point it towards the ceiling.

• How does that change your symptoms?

If the stretch sensation changes significantly when you adjust your ankle position, your issue is likely related to sciatic nerve mobility limitations rather than actual hamstring tightness.

Treat Yourself! Nerve Gliding

If your tightness stems from neural tension, nerve glides can help reduce irritation and “grease the gears” of movement.

Try the Sciatic Nerve Glide:

• Lie on your back in the same position as above

• Hold your leg up in the air and use your hands to support the leg

• Slowly straighten your knee to extend your leg toward the ceiling until you feel a mild stretch or tension—not pain.

• At the same time, point your toes (plantarflexion) to reduce nerve tension.

• Now, gently reverse the motion:

  • Bend your knee back to the starting position.

  • Pull your toes toward you (dorsiflexion) to increase nerve movement.

Repeat this motion 10–15 times, staying within a comfortable range.

Look out for any symptoms like tingling, increased tightness, or discomfort. If you experience pain, back off the range and move more gently. This helps mobilize the nerve without over-stressing it.

Stop Stretching, Start Moving

If you’ve been stretching your hamstrings for months with no relief, it’s time to shift your approach. Rather than forcing a muscle to lengthen, address the underlying reasons for the tightness—nerve irritation or neural tension.

Your Next Step

Start incorporating nerve glides into your routine and track how your symptoms change over the next few weeks. If you still struggle with chronic tightness, it may be time for a deeper assessment. At OLO Physical Therapy and Wellness, we specialize in helping active adults move and feel better. Book a consultation today, and let’s get to the root of the issue!

Cheers!

Joe