One way to deal with knots in your hamstrings is to have a professional massage therapist work them out through deep tissue massage. A less expensive alternative is to do self-massage with a technique called self myofascial release (SMR). The National Academy of Sports Medicine (NASM) recommends SMR exercises to break up knots or adhesions in muscles. SMR may be done daily.
SMR for Upper Hamstrings
Knots in the upper hamstrings can be rolled out by concentrating on the area below the ischial tuberosities, more commonly known as the "sit bones." This is the point where the three hamstring muscles--the biceps femoris, the semimembranosus and semitendinosus--originate. Sit on a foam roller with the knees bent and the feet flat on the floor. Hands are placed on the floor with the arms straight for support. Roll back and forth under one hamstring at a time in the small area below the sit bones where the buttocks and back of the legs meet, as recommended by M-F Athletic Company. Stop rolling an hold any tender spot, or adhesion, for at least 30 seconds.
SMR for Lower Hamstrings
Use a soft medicine ball or a foam roller to do SMR on the main portion of the hamstrings. The ball should be rolled all the way down the hamstring with the knot, or both legs if you suspect knots in both sides. Start at the top of the hamstrings and roll down toward the knee in the direction of the muscle fibers. SMR for the hamstrings is done seated on the floor with the legs straight. A ball or roller should be placed under one hamstring below the buttocks. The hands will support the body. You can cross the opposite leg over onto the leg being rolled if you wish to add pressure. Roll down to just above the back of the knee. Never use SMR on a joint. Hold any tender spots for 30 seconds.
Active Hamstring Stretch
The National Academy of Sports Medicine (NASM) recommends stretching after SMR to elongate muscles. Stretching the hamstrings after SMR will further smooth and stretch an area that had a knot, but won't be as effective unless the knot was broken down with SMR or massage prior to stretching. An active hamstring stretch is done lying on the ground with the legs straight on the floor. The knee of the leg that has a knot should be bent up toward your chest and held up with your hands on the back of the leg. The hamstring can be stretched from there by raising the leg straight up toward the ceiling. The stretch is held for two seconds and then the knee is bent again. It helps to tighten your quad muscle so the hamstring will relax more. NASM suggests five to 10 reps per leg.
References
- "NASM Essentials of Personal Fitness Training: Course Manual;" Michael Clark, Scott Lucett, Rodney Corn; 2008
- "OPTP Newsletter"; Self-Massage for Myofascial Release; March 2007
- Multiple Uses of Biofoam Rollers; M-F Athletic Company; n.d.
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