Hamstring injuries are often treated as isolated muscle strains—just a simple pull at the back of your thigh from overexertion, right? Not quite.
More often than not, the real culprits behind recurring hamstring pain lie above the hamstrings—in your hips and core. While you may feel the pain in your thigh, the problem could very well be a weak glute, a stiff hip, or a disengaged core that’s been silently placing excess load on your hamstrings for weeks or even months.
In this blog, we’ll uncover the deeper relationship between the hip, core, and hamstring muscles, why these areas must function in sync, and how their dysfunction could lead to ongoing hamstring problems. These insights stem from the latest discussions at the CME event on “Hamstring Injuries and Prevention” held by Move and Shine Orthopedic Wellness Clinic.
Understanding the Kinetic Chain
The human body works in a kinetic chain—meaning each joint and muscle group relies on others for movement, balance, and power. The core, pelvis, hip joints, and hamstrings form a tightly connected chain that controls how you walk, run, bend, and jump.
If one part of the chain underperforms, the others must compensate. This compensation creates overuse and strain, which in many cases, manifests as hamstring injuries.
“Think of your hamstring as the middle manager. When the core slacks off and the hips aren’t helping, the hamstring is forced to work overtime.”
— Ms. Martina Johnson, Orthopedic Physiotherapist and CME speaker.
The Core-Hip-Hamstring Connection
Let’s explore how this system functions—and malfunctions.
1. The Role of the Core
Your core is more than just abs; it includes deep muscles like the transverse abdominis, obliques, diaphragm, and pelvic floor. These stabilize your spine, pelvis, and overall posture.
A weak core causes:
- Pelvic instability during walking or running
- Excessive lumbar lordosis (swayback), which shortens and tightens the hamstrings
- Lack of shock absorption, passing on load to the hamstrings
“Core strength is central to preventing lower body injuries. It helps absorb forces and stabilize motion so hamstrings don’t do all the work,” said Ms. Sonika Sudan, Physio to the Indian Hockey Team.
2. The Role of the Hips
The hips control leg motion and act as a bridge between the upper and lower body. If the glutes (especially gluteus maximus and medius) are weak, the body over-relies on the hamstrings for hip extension—especially during walking, sprinting, or climbing stairs.
This muscular imbalance is a prime recipe for:
- Overloading the hamstring tendons
- Incomplete hip extension, making hamstrings work harder
- Improper gait mechanics
Additionally, tight hip flexors (like psoas major) due to long hours of sitting can pull the pelvis forward (anterior tilt), overstretching and weakening the hamstrings even more.
3. Hamstrings: The Victim, Not the Villain
It’s important to note that hamstrings often get blamed for being “tight” or “weak.” But in many cases, they’re actually overworking to compensate for weak hip or core muscles.
This chronic overuse leads to:
- Strains
- Tendonitis
- Repeated injuries without obvious trauma.
Real-World Example: A Vicious Cycle
Imagine an athlete with poor glute strength and a weak core. During a sprint, they generate power through hip extension. Since the glutes aren’t firing well, the hamstrings must take over. After repetitive overuse, the hamstring is strained. The athlete rests, feels better, and resumes training. But since the core-hip issue remains unresolved, the next sprint causes another injury.
This is exactly the cycle that many individuals unknowingly repeat.
Signs You Have a Core-Hip Dysfunction Behind Your Hamstring Injury
- Chronic tightness in hamstrings even after stretching
- Recurrent hamstring strains despite rest
- Anterior pelvic tilt or exaggerated lower back curve
- Inability to balance on one leg or perform single-leg movements efficiently
- Weakness during glute bridges or clamshells
- Poor posture, especially while standing or running.
How to Break the Chain: Rebalancing the System
1. Strengthen Your Core
Don’t just do crunches. Instead, focus on functional core training, such as:
- Planks and side planks
- Dead bugs and bird-dogs
- Pallof presses
- Stability ball exercises
These improve spine and pelvis control, directly easing the hamstring workload.
2. Activate and Strengthen Glutes
Try:
- Glute bridges
- Hip thrusts
- Resistance band clamshells
- Single-leg Romanian deadlifts
“Glute strength not only improves performance but shields hamstrings from excess tension during dynamic movements,” added Dr. Pradeep Kocheeppan, Orthopedic Surgeon and CME speaker.
3. Release and Stretch Tight Hip Flexors
Spend time undoing the effects of sitting:
- Kneeling hip flexor stretches
- Foam rolling quads and hip flexors
- Hip mobility drills like deep lunges and 90/90 rotations
4. Re-train Movement Patterns
Use physio-guided drills to correct gait, posture, and running mechanics. This can include:
- Agility ladder drills
- Sprint mechanics work
- Posture correction using mirrors or video feedback
5. Integrate the Entire Chain
Finish your rehab or strengthening with compound movements like:
- Squats
- Lunges
- Deadlifts
- Kettlebell swings
These teach the body to engage hips, core, and hamstrings as a unit—preventing overload and injury.
Prevention Is Better Than Isolation
Hamstring injuries rarely exist in isolation. They’re often symptoms of deeper, systemic movement dysfunctions involving weak core muscles, lazy glutes, and immobile hips.
The next time you feel tightness or pain in the back of your thigh, ask yourself:
- How strong is my core?
- Are my glutes activating properly?
- Is my posture supporting efficient movement?
By addressing the body as a whole—rather than just treating the site of pain—you’ll not only recover faster but prevent future injuries altogether.
Specialised Orthopedic Care
Move and Shine Clinic offers specialized care for athletes and active individuals through its sports injury management program, which combines orthopedic expertise with performance rehabilitation. From ligament tears and rotator cuff injuries to muscle strains and overuse syndromes, the clinic provides a clear diagnosis followed by a customized recovery roadmap. What makes this program exceptional is its focus on not just healing but getting athletes back to peak performance safely. The in-house sports physiotherapists, strength coaches, and orthopedic doctors collaborate closely to retrain the injured area, correct biomechanics, and prevent re-injury. Whether you’re a professional player or a weekend runner, Move and Shine ensures that your return to sport is strong, confident, and sustainable.
Conclusion
“At Move and Shine, we believe in integrative care. A hamstring injury is never just about the hamstring—it’s about how the whole system moves,” emphasized Mr. Udhaya Prakash, Senior Physiotherapist and CME speaker.
Your hips and core aren’t just background players. They are central to every step, sprint, and stretch you take. Heal the system—not just the symptom—and your hamstrings will thank you for it.
