1. Beginning Basics
When preparing to do sports massage for hamstring strains, it is important to warm up the area thoroughly, as it can be extremely sensitive. The warmer the area, the deeper you will be able to work. Often, the best warm up technique is to apply a heat pack for 5 to 10 minutes; however, remember that you should never work or heat up acute injury. Make sure that there is no heat or inflammation in the area before beginning. When applying a heat pack, make sure that it begins at the gluts and ends at the back of the knee.
2. Start With a Stretch
Once the area is warm, have your client lay face up so that you can perform some sports massage stretching techniques for the hamstring. Draw the affected leg up, bending the knee so that the foot is flat on the table and then support their knee with your hand. Lift the leg, drawing the thigh as close to their torso as you can, within the client's tolerance, and then hold. After a moment, instruct the client to push against your hand with their knee as you firmly hold the leg in place. After 5 to 10 seconds, have the client relax as you push the leg a bit further towards the chest. This fantastic sports massage technique for the hamstrings is a great way to begin, as it releases tight muscles quickly and gently.
3. Getting Down to Business
Once your client is thoroughly warmed up, you can begin using deeper sports massage tricks for the hamstrings. Have your client lay face down and grip the ankle, bending the knee to 90 degrees. Place the heel of your upper hand at the top of the femur, pressing firmly into the gluts. Begin to rock the leg towards you and away from you, using the femur and the pressure of your hand to massage the muscles. Slowly move down the femur as you rock the leg, working from gluts to knee.
4. Double Duty
Have your client's lower leg rest over the inside of your outer elbow so that you can work the hamstrings with both hands. Place one hand on either side of the thigh. From the position you can place the heels of your hands on each side of the leg, pressing together firmly as you move up the leg. Get a bit deeper and apply cross-fiber friction to the hamstrings with both thumbs, pushing them together across the leg and pulling them apart quickly and with firm pressure as you move up the leg. Finally, work with the muscle, using both thumbs to work up the leg with heavy pressure, beginning at the middle of the leg and slowly working your way out.
