This post is for YOU!
When our hamstring fascia gets too restricted laterally (that biceps femoris fascia can often get stuck to the IT Band fascia), it can pull on the patella (kneecap), causing lateral knee pain.
If you have lateral knee pain, my recommendation is to use this technique in conjunction with my calf release for knee pain. You’ll want to find the lateral tightness more-so than the belly of the hamstrings. Note in the video where I place the ball. You’ll want to copy that!
If your entire hamstrings are really tight, this can pull on all the calf tissue causing “restless leg syndrome” (which I believe is just that fascia feeling cramped and getting tugged on).
Use that ball EVERYWHERE you find “tender” spots in the hamstrings: from just above the knee (make sure your knee feels safe the whole time!) all the way to below your hip, as well as centrally to laterally. It’s all up for grabs.
Once you’ve done this, then release your calves and you should get a LOT of relief.
If you have plantar fasciitis, the hamstrings can also play a role, especially if you have HEEL PAIN. This technique can be a powerful addition to my ONE stretch for everything calf related, including PF.
If you get hamstring cramps from sitting too long, this can be a very useful tool for helping your hamstrings chill out.
If you tend to get “pulled” hamstrings, or feel like you have “tight” hamstrings but they don’t cramp, try my quad release technique first. Often it isn’t the hamstrings that are the problem, so I like to rule that out first before going to whatever feels tight or is getting your attention (where the pain is is almost NEVER the problem).
Similarly, if you have low back pain, please try the quad technique FIRST. The hamstrings will often tighten up as a RESPONSE to what is causing the low back pain, especially with sciatica. It is not part of the problem, it is trying to fight a losing battle on your behalf to keep the pelvis balanced against forces far more powerful (typically the quads, ITB or adductors).
If you have sciatica and it is shooting down one leg through your hamstrings, resist the temptation to go where the pain is and DO NOT DO THIS TECHNIQUE. Do the quad release first.
Give this a try and let me know what you think below in the comments. Did it work for the pain you have? Share your story with me below!
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