How to Stretch Where Your Hamstring Meets Your Glutes

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Your hamstrings are located on the back of your thighs and connect to your glutes, which are your butt muscles. If you run, kick, or jump a lot and are feeling some soreness and pain in this upper-hamstring area, you might have hamstring tendinopathy. This condition makes it super uncomfortable to do your normal workouts or even to sit on hard surfaces! Stretching and exercising this area can calm those irritated and inflamed tendons. However, if you have persistent pain that interferes with your day-to-day activities, see a doctor or physical therapist.

How to Stretch Your Upper Hamstring

Do glute squeezes by lying down on your back, bending your knees, and squeezing your glutes for 45 seconds. Or, try clam stretches by lying on your side, bending your knees, and lifting your top knee toward the ceiling.

Method 1
Method 1 of 2:

Strengthening Your Muscles

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  1. Try to do your stretches every other day to help reduce pain and prevent injury. [1] If you’re dealing with an injury, get to a point where you can do your stretches without pain before resuming your normal workouts.
    • Set a reminder on your phone if you need help remembering to do your exercises.
  2. Gently lower yourself onto the ground and lay down on your back. Bend your knees and rest your feet so they’re flat against the floor. Squeeze your glutes as tightly as possible and hold that position for about 45 seconds. Repeat this stretch 5 times.
    • If it’s uncomfortable to lay on the hard floor, put down a yoga mat or foam mat for some extra padding.
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  3. Lay down on the ground and turn to one side, placing your top arm at your waist and stretching your lower arm out above your head. Rest your head on your arm. Bend your knees at a 90-degree angle. Lift your top knee toward the ceiling while keeping your feet together. Hold the stretch for 2-3 seconds, bring your leg back down, and repeat 5-10 times before switching to the opposite side. [2]
    • This exercise works your outer hips which in turn strengthens your glutes. It puts less pressure on your upper hamstrings and can relieve some of the tightness you’re feeling.
  4. Stand with your feet hip-width apart. Step back with one leg and lower your knee to the ground so that you’re kneeling at a 90-degree angle. Bend the opposite knee so that it just overhangs the toes. Gently push your hips forward while squeezing your glutes. Hold this stretch for 20-30 seconds before coming back to standing. Repeat on the opposite leg.
    • Do 2-3 sets and 8-10 repetitions.
    • If you have knee pain, put a cushion down for some extra padding between your knee and the floor.
  5. Get a chair and lay down on the ground so that your feet are facing the chair’s seat. Place your heels on the seat and position yourself so that your knees are bent at a 90-degree angle. Lift your hips from the ground so your thighs, hips, and chest are in a straight line and hold the stretch for 3-5 seconds before lowering yourself back to the ground.
    • Do 2-3 sets of 10 repetitions.
    • As you get stronger, try doing this exercise with one leg while extending the other leg into the air.
    • Make sure the chair is on a surface where it won’t slip when you put pressure on it.
  6. Stand on your left leg with your knee slightly bent. Bend forward at the hips and extend your right leg behind you, keeping your thigh and torso in a straight line. Bend over as far as you can without losing your balance. Extend both of your arms forward and hold the stretch for 5-10 seconds before returning your right leg to the ground and standing back upright. Repeat on the opposite leg. [3]
    • Do 2-3 sets of 15 repetitions.
    • If you have trouble balancing, place a chair in front of you. When you’re stretching forward on one leg, stabilize yourself by putting a hand on the chair if needed.
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Method 2
Method 2 of 2:

Treating Sore Upper Hamstrings

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  1. Get an icepack and put it over the most irritated area. Make sure there’s a layer between your skin and the ice pack, whether that’s clothing or a washcloth wrapped around the pack. Either sit on the icepack or lay on your stomach and rest it on your upper hamstrings—whichever is most comfortable for you! Ice the area for 10-15 minutes at a time for relief. [4]
    • Your hamstrings have several tendons that attach the muscles to the bottom of your pelvis. Some activities, like running and jumping, really strain the area where the muscle connects to bone.
    • Your hamstrings may also be irritated if you sit or drive for long periods of time.
  2. It may be uncomfortable to sit on a hard seat while your upper hamstrings are healing from overuse. Choose a softer seat whenever possible; if you need to, put down a chair cushion on a harder surface to make it more comfortable.
    • If you work in an office, try switching between sitting and standing throughout the day. This can help manage your discomfort while helping you move around a little more so your muscles don’t get stiff.
  3. While you’re recovering from a sore hamstring-gluteal situation, don’t give up on exercising. Avoid targeted movements that cause pain, as well as the activity that caused the soreness to begin with. Upper-body strength training, swimming, walking, rowing, and other similar exercises should be safe for you to do.
    • Keeping active helps your hamstrings and glutes from getting too stiff.
  4. This can be hard to do, especially if you’re training for a game or race. However, overusing these muscles when they’re sore or painful will make your recovery time that much longer. [5]
    • Most often, this type of upper hamstring pain is caused by running, kicking, or jumping. It’s often experienced by people who run long distances or on uneven terrain. Soccer players also experience it more often than other athletes because of all the kicking and jumping they do.
    • If you’re a runner, you may still be able to run while you’re recovering. Try slowing down your pace and jogging on flat terrain. Just pay attention to your body and stop if your upper hamstrings start aching or throbbing.
  5. If your pain is persistent or comes back easily when you start resuming normal workouts, you may have a more serious strain that needs extra help. [6] Most patients get relief within a few weeks of physical therapy sessions and fully recover after several months. [7]
    • If you’re in pain, don’t ignore it and try to push through! It’s better to get checked out by a professional rather than risk injuring yourself further.
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Expert Q&A

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  • Question
    How long does it take a strained hamstring to heal?
    Kevin Stone, MD
    Board Certified Orthopaedic Surgeon
    Dr. Kevin Stone is an orthopaedic surgeon and the founder of The Stone Clinic, a leading orthopaedic surgery, sports medicine, and rehabilitation clinic in the San Francisco Bay Area. With over 30 years of experience, Dr. Stone specializes in knee, shoulder, and ankle repair, using biologic reconstruction and joint replacement. He holds a BS in Biology from Harvard University and a Doctor of Medicine (MD) from the University of North Carolina at Chapel Hill. Dr. Stone completed his residency in Internal Medicine and Orthopaedic Surgery at Harvard University and in General Surgery at Stanford University. He then completed a fellowship in Orthopaedic Research and Surgery at the Hospital for Special Surgery and Tahoe Orthopaedics. He lectures around the world as an expert in cartilage and meniscal growth, replacement, and repair and holds over 40 U.S. patents on novel inventions to improve healthcare. Dr. Stone is a physician for Smuin Ballet and has served as a physician for the U.S. Ski Team, the U.S. Pro Ski Tour, the United States Olympic Training Center, and World Pro Ski Tour.
    Kevin Stone, MD
    Board Certified Orthopaedic Surgeon
    Expert Answer
    It can take a long time, unfortunately. For some people, it can take up to a year for a hamstring injury to heal.
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  • Question
    How would a doctor help with a strained hamstring?
    Kevin Stone, MD
    Board Certified Orthopaedic Surgeon
    Dr. Kevin Stone is an orthopaedic surgeon and the founder of The Stone Clinic, a leading orthopaedic surgery, sports medicine, and rehabilitation clinic in the San Francisco Bay Area. With over 30 years of experience, Dr. Stone specializes in knee, shoulder, and ankle repair, using biologic reconstruction and joint replacement. He holds a BS in Biology from Harvard University and a Doctor of Medicine (MD) from the University of North Carolina at Chapel Hill. Dr. Stone completed his residency in Internal Medicine and Orthopaedic Surgery at Harvard University and in General Surgery at Stanford University. He then completed a fellowship in Orthopaedic Research and Surgery at the Hospital for Special Surgery and Tahoe Orthopaedics. He lectures around the world as an expert in cartilage and meniscal growth, replacement, and repair and holds over 40 U.S. patents on novel inventions to improve healthcare. Dr. Stone is a physician for Smuin Ballet and has served as a physician for the U.S. Ski Team, the U.S. Pro Ski Tour, the United States Olympic Training Center, and World Pro Ski Tour.
    Kevin Stone, MD
    Board Certified Orthopaedic Surgeon
    Expert Answer
    Well, they'll be able to diagnose the problem accurately and explain what kind of exercises you can do to repair the injury. They also may be able to give you a PRP injection to help stimulate healing at the site of the injury.
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  • Question
    Will a massage help with a damaged hamstring?
    Kevin Stone, MD
    Board Certified Orthopaedic Surgeon
    Dr. Kevin Stone is an orthopaedic surgeon and the founder of The Stone Clinic, a leading orthopaedic surgery, sports medicine, and rehabilitation clinic in the San Francisco Bay Area. With over 30 years of experience, Dr. Stone specializes in knee, shoulder, and ankle repair, using biologic reconstruction and joint replacement. He holds a BS in Biology from Harvard University and a Doctor of Medicine (MD) from the University of North Carolina at Chapel Hill. Dr. Stone completed his residency in Internal Medicine and Orthopaedic Surgery at Harvard University and in General Surgery at Stanford University. He then completed a fellowship in Orthopaedic Research and Surgery at the Hospital for Special Surgery and Tahoe Orthopaedics. He lectures around the world as an expert in cartilage and meniscal growth, replacement, and repair and holds over 40 U.S. patents on novel inventions to improve healthcare. Dr. Stone is a physician for Smuin Ballet and has served as a physician for the U.S. Ski Team, the U.S. Pro Ski Tour, the United States Olympic Training Center, and World Pro Ski Tour.
    Kevin Stone, MD
    Board Certified Orthopaedic Surgeon
    Expert Answer
    Yes, soft tissue massages are especially helpful when it comes to hamstring injuries. They can reduce any pain you're experiencing and help speed up the healing process.
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      Tips

      • If you’re experiencing a lot of discomfort, an over-the-counter NSAID (non-steroidal anti-inflammatory drug) can help provide relief. If you take other medications, always check with your doctor to make sure a pain-reliever is safe for you. [8]
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      Warnings

      • If you have pain or irritation that doesn’t go away after several days, schedule a visit with your doctor. They can help you come up with a treatment plan or may suggest you go see a physical therapist. [9]
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      Things You’ll Need

      Strengthening Your Muscles

      • Yoga mat
      • Chair
      • Cushion

      Treating Sore Upper Hamstrings

      • Ice pack
      • Chair cushion

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      References

      1. ↑ Kevin Stone, MD. Board Certified Orthopaedic Surgeon. Expert Interview. 19 November 2020.
      2. ↑ https://youtu.be/nw8rIKZ0oII?t=407
      3. ↑ https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/127/single-arm-single-leg-romanian-dead-lift/
      4. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4396672/
      5. ↑ https://intermountainhealthcare.org/services/orthopedics/services/hip/hamstring-muscle-tendinopathy/
      6. ↑ Kevin Stone, MD. Board Certified Orthopaedic Surgeon. Expert Interview. 19 November 2020.
      7. ↑ https://runnersconnect.net/high-hamstring-tendinopathy-injuries-a-pain-in-the-butt/
      8. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4396672/
      9. ↑ https://intermountainhealthcare.org/services/orthopedics/services/hip/hamstring-muscle-tendinopathy/

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