6 Fast And Easy Hamstring Release Techniques + Massage
Top 6 Hamstring Release Techniques
How to know if you may need to address the Hamstring Muscles:
- Posterior pelvic tilt
- Inability to touch toes
- Hamstring strain, pull, or hamstring tendinopathy
- Lower back, hip, or knee pain
- Sacroiliac joint dysfunction
The hamstring muscle group consists of 3 muscles: Biceps Femoris, Semitendinosus, and Semitendinosus.
The most common finding in assessment to determine the need for hamstring stretching is inability to touch the toes, or the presence of posterior pelvic tilt in the standing position.
If these are found to be positive, then these hamstring release techniques may be utilized.
Are Your Hamstrings REALLY Tight?
How do you know if your hamstrings are actually tight, or if they just "feel" tight?
It may surprise you to know that hamstring flexibility tests are often misinterpreted. Watch the video to see how to properly assess hamstring length.
https://youtu.be/8iHTU5j2Bvo
Hamstring Massage Therapy Release Technique
The hamstrings as a whole are fairly easy to treat when using an elbow or fist contact, however, isolating each hamstring can be challenging due to the thick, ropey-type element to the muscles.
Especially when trying to find specific hamstring trigger points, the thumbs will provide a much more accurate assessment and treatment tool.
An important side note, when you want to massage pulled hamstring fibers (or in cases of hamstring tendinopathy), don't be too aggressive! These tissues are already irritated, and just need some support with light to moderate glides.
Hamstring Stretch - Waiters Bow Exercise
The waiter's bow stretch is one of best options for stretching the hamstrings because it has the added benefit of teaching how to bend from the hips instead of rounding the lower back.
In addition, this strategy will transfer to movements like deadlifts and traditional back extension exercises.
It's crucial to learn how to sit back with the hips instead of bending the knees. This allows the hamstrings to lengthen.
This lengthening effect (called eccentric contraction) will ensure the hamstrings maintain their flexibility over time with less effort.
Think "lengthening WHILE strengthening!".
Hamstring Stretch - Supine Hip at 90 Degrees + Knee Extension
The supine hamstring stretch is an excellent option for applying the muscle energy technique called reciprocal inhibition. This technique works by activating the opposite muscle/s of the one you want to stretch. Specifically in this example, you will activate your quadricep muscles to inhibit your hamstrings.
This will allow for a greater stretch through neurological inhibition of the hamstrings!
Tip: To target the bicep femoris (outside hamstring) rotate the thigh inward and bring the leg slightly toward the midline. For a semitendinosis stretch, do the opposite!
Hamstring Active Release Technique
Active release technique is a proprietary soft tissue therapy technique that can be effective for hamstring work.
The idea is to pin the muscle while either actively or passively taking it through its range of motion. According to the developers of the technique, this can assist with identifying and releasing adhesions and fibrotic areas of the fibers, but this is a questionable theory.
Regardless, it appears to be frequently helpful, especially when the person has progressed through basic massage and stretching techniques.
This video shows a great demonstration.
Hamstring Release Techniques - Post Isometric Relaxation (PNF version)
Post-isometric relaxation is another form of muscle energy technique that allows for achieving a greater range of motion than just stretching can accomplish alone. This technique alone is my go-to when asked how to loosen hamstrings fast.
By moving the hamstrings toward the stretch position, contracting them with a low level effort for 8-10 seconds, followed by a short rest (2-5 seconds), you will be able to move your hamstrings to a greater degree into the stretch.
Hamstring Release - Percussion Therapy Tool
Percussion massage tools are becoming more popular and for good reason. They can assist with improving results with massage therapy work, as well as self-myofascial release.
This technique combines reciprocal inhibition of the hamstrings (through quadricep activation) with percussion to the hamstrings to assist with relaxation.
There are a lot of options for choosing the best hamstring massager, but you can't go wrong with the Achedaway Pro or Theragun. Both of these massage gun hamstring tools are worth looking into.
Hamstring Release - Foam Roller Self-Massage
Self-massage for the hamstrings is easily do-able with a standard foam roller. The goal is to roll with a light-moderate level of discomfort that allows you to comfortably work on the tissues.
When you find areas that are particularly tender, hold those points for 10-15 seconds, then move to another area.
Continue this process until you treat the areas that you can access effectively.
FAQ
Q: How can I tell if I need to address my hamstring muscles?
A: If you experience symptoms such as a posterior pelvic tilt, inability to touch your toes, hamstring strain or tendinopathy, lower back, hip, or knee pain, or sacroiliac joint dysfunction, it may indicate the need to address your hamstring muscles.
Q: What are some signs of tight hamstrings?
A: Signs of tight hamstrings include difficulty touching your toes, a feeling of tightness in the back of your thighs, limited range of motion during activities that involve bending or straightening the legs, and discomfort or pain in the hamstrings.
Q: How do I properly assess hamstring length?
A: Properly assessing hamstring length can be done by following the instructions provided in the video link: https://youtu.be/8iHTU5j2Bvo.
Q: What is the best massage therapy release technique for the hamstrings?
A: The hamstrings, as a whole, can be treated with an elbow or fist contact during massage therapy. It is important to avoid being too aggressive, especially when massaging pulled hamstring fibers. Light to moderate glides are recommended to provide support and relief to the irritated tissues.
Q: How does the Hamstring Active Release Technique work?
A: The Hamstring Active Release Technique is a proprietary soft tissue therapy technique that can be effective for working on the hamstrings. For a demonstration, please refer to the accompanying video.
Q: Can percussion therapy tools assist with hamstring release? Which ones are recommended?
A: Yes, percussion massage tools can assist with hamstring release. Recommended options include the Achedaway Pro or Theragun, which are massage guns specifically designed to provide percussion therapy to the hamstrings and help with relaxation.
Q: What are the best hamstring exercises for tendinopathy?
A: The article does not provide specific information about the best hamstring exercises for tendinopathy. It is recommended to consult with a healthcare professional or physical therapist who can provide appropriate exercises based on an individual's specific condition and needs.
