Hamstring massage, stretching, myofascial release, rehabilitation exercises, and others are the most commonly used methods to treat hamstring strain and injuries. Massage, in particular, has been shown to significantly increase blood flow to the affected hamstring muscles. And this allows your body to eliminate metabolic waste products from these muscles easily, resulting in reduced discomfort and faster recovery.

What are the hamstring muscles?


The hamstring muscle comprises Biceps Femoris, Semitendinosus, and Semitendinosus. These muscles arise from a similar tendon that connects to the ischial tuberosity, a ‘boney’ portion under your bottom. The hamstring muscles are placed at the back of the thigh and stretch down to behind your knee to assist your knee joint’s principal activities, which include leg flexion and extension.

So if you have ongoing hamstring tightness, soreness, and discomfort from “shin splints,” “runner’s knee,” or an acute hamstring strain, you may benefit from a moderate hamstring massage treatment to help relieve pain and expedite healing.

What is a hamstring strain or injury?

A hamstring strain, often known as a strained hamstring, is a tear in one of the hamstring muscles located at the back of your thigh:

  • Semitendinosus
  • Semimembranosus
  • Bicep femoris

Overuse, lifestyle (especially if you sit a lot), and inappropriate stretching and strengthening are all causes of hamstring muscle tightness. Here are the three ways you typically injure your hamstring:

  • From sprinting – These injuries are more common on the bicep femoris, where the muscle joins to the tendon.
  • Improper stretching – Injuries to the hamstrings caused by inappropriate stretching frequently occur farther up the back of the leg, in the semimembranosus muscle.
  • Referred Pain – Referred pain originates elsewhere on the body but is felt in the back of the leg. This discomfort might increase the probability of hamstring injury.

Hamstring Massage Techniques You Can Do At Home 

Here are a few hamstring massage techniques to alleviate pain:

Self-Massage Routine

  • Sit or lie in a comfortable position allowing you to reach your hamstrings.
  • Begin with a Swedish massage method on your hamstrings, using mild pressure.
  • Then, knead your hamstrings from side to side with medium pressure.
  • Finish with a mild kneading technique, massaging the pain away in whatever methods seem comfortable for you.
  • Repeat for another 5 to 15 minutes.

With a Foam Roller

  • Take a roller.
  • Sit on the ground and position the roller near your glute at the base of your hamstrings.
  • Cross your opposing leg over the leg you’re about to massage.
  • With your hands, raise yourself off the ground. Then, with your leg lying on the roller, move your body forward and backward.
  • Repeat for another 1 to 2 minutes.

Using a Home Massager

  • Begin from a standing position.
  • Set your massage equipment to the lowest setting.
  • As required, increase the pressure.
  • Each session should last 5 to 15 minutes.

You may be wondering about other strategies to alleviate aching hamstrings than self-massage. There are, thankfully! Here are two additional at-home solutions to assist you in relieving some of that nagging pain:

  • Hamstring Stretches – There are several hamstrings stretches to attempt, but the most basic is a sitting hamstring stretch (or seated toe touch). This stretch can help you build flexibility in various locations, including your legs and lower back.
  • Rest, Ice, Compression, & Elevation (R.I.C.E.) – If your discomfort is severe, you should avoid massage for the time being and consult with a healthcare expert. They may advise you to use the R.I.C.E. approach.

What are the advantages of hamstring massage?

Hamstring massage might be advantageous on several levels, such as:

  • Flushing out excess fluids and edema from the tissue
  • Softens the scar tissue 
  • Relaxes spasming muscles
  • Increases blood flow

While massage can help with flexibility, it is not a one-stop shop for injury prevention. Instead, it can be used as a part of a comprehensive approach to helping someone decrease injury. 

So, just because you’re an athlete doesn’t mean you don’t need a hamstring massage! When patients experience lower back discomfort, their hamstring muscles may be tight or weak. A hamstring massage may be advised as part of the overall therapy of your lower back pain to help start your rehabilitation program and increase flexibility and mobility. If you experience lower back discomfort, you might want to read this information about the most frequent causes of lower back pain.

Hamstring Massage with Massage Rx

Massage Rx can assist you if you are contemplating massage after a hamstring injury. We’ll work with you to find the best solution for your unique situation and get you back into training and competitive form! 

We also offer the following sought-after services:

Do you want to know more? Contact us right now!