Here’s the short answer: tight hamstrings can contribute to knee pain…but it’s rare. In this article you’ll learn 5 reasons hamstring tightness probably isn’t causing your knee pain, and 3 signs your pain is from your hamstrings. Plus, I’ll show you 5 ways to mobilize and strengthen your hamstrings.

A number of studies have linked weak, inflexible hamstrings to different types of knee pain, including patellofemoral pain syndrome (runner’s knee) and osteoarthritis (OA) of the knee. That’s not to say tight hamstrings give you knee OA — it’s more complicated than that and a lot of factors come into play.

When the hamstrings are tight they pull the back of the shin bone up towards the bum. This effectively bends the knee (even if the knee looks straight from the outside. Walking or running on a constantly bent knee places excessive loads on the patella and leads to anterior knee pain.

Hamstring tightness can be caused by intense forms of exercise, long periods of inactivity before activity, or even dehydration. Proper stretching and warmups can help prevent tightness and pain in your hamstrings and knees.