Hamstring Bursitis From Running: Causes, Effects & Proven Remedies to Get You Back on Track

Hamstring bursitis is a frustrating injury many runners experience, especially those increasing mileage or doing speed work. The deep ache at the top of the hamstring can affect everything: sitting, walking, and most of all, running. The good news? With the right strategy, this injury is highly treatable and preventable.

In this article, we break down the causes, symptoms, and the most effective remedies, along with how Footworxco custom insoles help stop the injury from coming back.

What Is Hamstring Bursitis from running?

Hamstring bursitis occurs when the bursa, a small fluid-filled sac near the hamstring’s origin at the sit-bone, becomes irritated and inflamed. This usually happens due to tightness, overuse, or running mechanics that overload the posterior chain.

Unlike a hamstring tear, bursitis presents more as a deep, dull ache near the sit-bone, especially when sitting or stretching.

Common Causes of Hamstring Bursitis in Runners

1. Overuse & Training Load Errors

Many runners develop bursitis after a sudden increase in:

• Weekly mileage

• Intense interval training

• Hill repeats or sprint sessions

• Back-to-back hard running days

The bursa becomes irritated when the hamstring is forced to work beyond its capacity without proper recovery.

2. Muscle Imbalances

A major trigger for this condition is glute weakness. When the glutes aren’t firing properly, the hamstrings take over, leading to overload. Other contributing factors include:

• Tight hip flexors

• Pelvic tilt

• Weak core stabilisers

• Leg-length imbalance

3. Poor Running Form

Biomechanics play a significant role. You may be more at risk if you:

• Overstride

• Run with excessive forward lean

• Heel strike heavily

• Experience hip drop due to weak glute medius

4. External Pressure on the Sit Bone

Long periods of sitting, especially on hard chairs, can compress the bursa. Runners who alternate running with long cycling sessions may also experience aggravation.

Symptoms and Functional Effects

Typical Symptoms Include:

• Deep ache at the top of the hamstring (near the sit-bone)

• Pain when sitting or driving

• Pain when stretching the hamstrings

• Discomfort when running uphill or accelerating

• Sharp pain during sprinting

How It Affects Your Running

Hamstring bursitis from running can limit stride length, reduce power during push-off, and cause compensations like lower back tightness or glute stiffness. Over time, this changes running efficiency and increases injury risk.

Effective Remedies for Hamstring Bursitis

Healing hamstring bursitis requires a combination of reducing irritation, restoring strength, correcting mechanics, and addressing underlying alignment.

1. Immediate Recovery Strategies

A. Relative Rest

Full rest isn’t necessary, but avoiding hills, speed work, sprints, and long runs for 10 to 14 days is essential to calm inflammation.

B. Ice & Heat

• Ice for the first 48 to 72 hours

• Heat afterwards to relax muscles and improve blood flow

C. Anti-inflammatory Support

This may include NSAIDs (if medically appropriate) or natural inflammation-reducing supplements like turmeric and omega-3s.

2. Key Strengthening Exercises for Long-Term Fix

Strengthening is the most important part of preventing recurrence.

Focus on:

• Glute bridges or hip thrusts - restore glute activation

• Single-leg Romanian deadlifts - improve stability and control

• Isometric hamstring holds - safe early-stage strengthening

• Core stability exercises - maintain pelvic control during running

Aim for these exercises 3 to 4 times per week.

3. Smart Stretching & Mobility

In the early phase, avoid deep hamstring stretches - these irritate the bursa.

Start with:

• Gentle hip mobility

• Piriformis stretches

• Hip-flexor release

• Pelvic tilt drills

Introduce hamstring stretching only when pain improves.

4. Correcting Running Form

Improving biomechanics reduces pressure on the hamstring origin.

Work on:

• Increasing cadence to 165 to 180 steps per minute

• Landing under the centre of mass

• Maintaining an upright torso

• Reducing heel-strike impact

A gait analysis can identify specific issues.

How Custom Insoles Help Prevent Hamstring Bursitis

Poor foot alignment is a hidden cause of bursitis because it affects the entire kinetic chain - from foot to knee to hip to pelvic tilt.

Footworxco custom insoles help by:

• Correcting overpronation or flat-foot collapse

• Improving hip and knee alignment

• Reducing overstride impact at heel strike

• Enhancing push-off mechanics

• Offloading hamstring overuse by improving glute recruitment

For runners with leg-length differences or unstable foot mechanics, custom insoles play a major role in long-term prevention.

When to See a Professional

If symptoms persist longer than 3 to 4 weeks or significantly affect daily movement, consult a physiotherapist or sports medicine practitioner. Imaging (ultrasound or MRI) can help rule out hamstring tendinopathy or partial tearing.

Final Thoughts

Hamstring bursitis is highly treatable when addressed early. By managing training load, improving strength balance, correcting running form, and supporting alignment with custom insoles, runners can recover fully - and return stronger.