dacarte3 said...
Astroman we need you again!
I have knots and lumps in the hamstrings. It almost rides along the hamstring tendon.
I did work out a little and did some squats last night, I don't know if that contributed.
Had a lot of hammy knots- they contribute to tight lower back and hip tension too.
Since hamstrings are hard to self access, use your friend called gravity. Makes sense to start with light pressure. Tennis balls are generally to soft for adult body weight under your hamstring. Foam rollers sometimes work on hamstring fascia, but not so much on deeper knots.
This is where a LaCross ball comes in handy ($3 at any sporting goods dept). Sit on a hard surfaced flat chair, sturdy table, or top of stairwell with lacross ball under affected hamstring area with leg at 90 degree (leg hanging to floor. Hold any position that seems lumpy for 20 sec at a time, push down if you can. Then roll around on it a few inches. Then extend leg out guiding the ball to make a rolling motion along the hamstring- repeat. Then do hammy stretches. If successful, then lower your leg workouts and slowly ramp up like doing PT for an injury.
If the lacross ball doesnt work, then I go extreme and use the looped end of a theracane under the hammy with similar movements as above.
The more chronic the effected area, the more repeating necessary- just as a PT would do.
This stuff always helps, but if it doesnt eliminate the knot or adhesion then I seek dry needling as a last resort.
Post Edited (astroman) : 9/19/2017 8:46:12 AM (GMT-6)