Roll your hamstrings to get rid of the trigger points

---

Related Articles

• Hip flexor myofascial release

• IT Band myofascial release
• TFL (tensor fasciae latae) myofascial release

• Piriformis/gluteus myofascial release

• Chest myofascial release
• Upper back myofascial release

• Lower leg myofascial release
  

• Foot myofascial release

It is very common that tennis players have tight hamstrings. You use them when running and jumping on court as they are assisting to bend your knee and extend the hip. And if you are one of the few that stretch the hamstrings regularly, and despite all the stretching they still remain tight, you need to do myofascial release.

When you finish your tennis practice, then you probably sit down, or drive in your car, or go to work and sit again. The sedentary life style and sitting for prolonged periods are detrimental for your hamstrings. They get short and stiff and form trigger points frequently.

The trigger points prevent the hamstring muscles from lengthening and proper function. Hamstrings with trigger points don’t respond to stretching or warm-up well which increases the risk of strains, pulls or tears.

If you learn how to get rid of the trigger points in your hamstrings, you can prevent future injuries to happen and you will increase the functionality of your hamstrings and all the muscles working together with them.

Tight hamstrings can strain your gluteus muscles because they work together, and if the hamstrings don’t work well, the gluteus gets overworked. Also, tight hamstrings change the angle of your pelvis, flattening your low back and you can get serious chronic low back problems. When you lose the curvature in your spine, your upper back is affected too and you can get pains in your upper back and neck as well. You see how everything is interconnected.

Myofascial release for hamstrings

First version is with a foam ball (or any solid, firm ball about 6 inches in diameter). Get down on the ground and place the ball under your left hamstring. Put your right foot somewhere where you can use it for balance and leveraging your weight. Move all your body weight on the ball and support yourself with the hands for balance. Roll around slowly to find sore spots (trigger points) and when you find one, stay on it until the pain goes away. Keep breathing and move systematically through the entire length of your hamstrings from the knee up to the hip.

Second version is seated on a firm chair or bench, using a tennis ball. Put the tennis ball under your hamstring, find a trigger point, put all your body weight on it and roll the trigger point away.

Trigger points in the hamstrings are deceitful. You don’t know about them until they cause you serious troubles. Pay good attention to any stiffness in your hamstrings and preventively always look for the trigger points. Your hamstrings will remain healthy and fully functional and your performance on the court will improve as well.