Introduction
It is natural for your hamstrings to feel a bit tight and stiff after training. Use of a foam roller can really help to ease the discomfort. Foam rolling can help relieve tension and soreness felt in the hamstrings. The hamstrings are an extremely important part of the body as they help to propel the body forward during explosive movements. The hamstrings can become tight which causes pain and tension in the legs, therefore, leading to pain in other parts of the body including the back.
Foam Roller Rules
Move foam roller slowly over the desired muscle
When you find a tender spot, work the area a bit longer
Try to move with your breath, the rhythm is relaxing
Don’t foam roll-over injuries or broken skin
If the pain is severe stop; foam rolling can hurt a little but should not hurt a lot
How to Foam Roll Hamstrings
Both legs at the same time:
Sit on the ground and place the foam roller under your thighs.
Extend both legs out in front of you.
Place your hands on the ground behind you for balance and push up so that your weight is supported by your hands.
Apply pressure on the foam roller and slowly roll back and forth until you find a trigger point. Holding and focusing on any sore spots that you find will relieve the trigger point.
One leg at a time:
Sit on the ground and place the foam roller under your thighs.
Bend one leg to 90 degrees with the foot flat on the ground, the other leg should be extended forwards.
Place your hands on the ground behind you for balance and push up so that your weight is supported by your hands.
Apply pressure for the whole duration of rolling down the hamstring. Holding and focusing on any sore spots that you find will relieve the trigger point. Remember to switch legs.
When do I know that my hamstrings need foam rolling?
Before training: it can improve flexibility and potentially improve performance.
After training: decreases the amount of soreness felt, reduces the onset of DOMS (delayed onset muscle soreness) and improves flexibility post training.
Hope you enjoyed this week’s hamstring foam rolling blog. Take a read, have a go and let me know how you get on!
Take care,
Liv
BSc Hons Sports Therapy MSST
MSc Strength and Conditioning
07761887778
@injuryrecoverycentre
References
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