Mobility, running

Myofascial Release – Tight Hamstring Treatment

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If you experience tight hamstrings or chronic hamstring pain or if you just want to improve flexibility, then this tight hamstring release treatment is for you. This is a great myofascial release that really targets the hamstrings and is often far more effective than foam rolling or stretching.

What can this hamstring release treatment help you with?

  • back pain while squatingLess low back pain and risk of back injury
  • Improved flexibility
  • Decreased hamstring pain
  • Decreased risk of hamstring injury
  • Endorphins released, increased blood flow + You feel better!

Before you start – How do you know if this hamstring release treatment has helped improve your mobility?

Here’s how: Keeping your knees straight, bend down towards your toes – mark or remember how far down your leg the tips of your fingers get (you can even get someone to do a little mark with a pen!). After you have done this quick tight hamstring treatment, re-test and see the difference.

Hamstring myofascial release

Here is how to release your hamstrings:

Position: Sitting on a hard surface – such as a hard bed, bench or a chair. Preferably your feet should be off the ground. Place a hard ball (I use a lacrosse ball as they are hard and grippy, so it isn’t going anywhere!) under the hamstring, starting higher up as shown.

hamstring tight MFR - self muscle release

Action: Putting your weight through the leg then, as tolerable, flex and extend the knee (straighten and bend). By doing this you are gliding the muscle over the ball, stretching out the muscle, kneading out knots and breaking down adhesions.

Hamstirng, thigh self myo-fascial releaseRepeat: Straighten the knee out 10 times and then move then ball to the next tight spot (likely closer down towards the knee, in the middle of the muscle) and repeat so that you work out all those tight spots throughout your hammies. Do this on both legs so that things are evened out and then you are good to go!

Give it a go and let me know what you think and if you want more self-treatment ideas, check out our content-packed Ebook