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  • Writer's picture Sporty Healthy Habit


The hamstring is a powerful muscle. It runs from your hip to your knee. These muscles help you extend the leg back and bend the knee. When it contracts, it's like a spring being released, and when it stretches, it's like threads being snapped together.

Hamstring muscle injury is a condition that mostly affects professional athletes. It is caused by an excess strain on the hamstring or sudden powerful leg activities. The condition mostly occurs in sports that involves running, jumping, and lunging.

Hamstring Training
Hamstring Training

Major symptoms of hamstring injury include intense pain in your thigh area and difficulty moving. It also causes muscle swelling, bruise scars on your thigh, and weakness in your leg.

If the hamstring injury is very serious, it might cause the ligament to completely tear from the bone. It can even pull out a bone fragment or avulsion. However, in most cases, hamstring injuries are mild and can be treated with exercise therapy and easy home remedies.

One simple way to help you recover from a hamstring injury is massage, specifically therapy with massage balls.

A massage ball can be used alongside a traditional massage to ease hamstring injury pain. Massage balls have unique characteristics that make them perfect for treating hamstring issues.

In this article, you will learn how massage can help you get rid of hamstring pain with ease.

Is massage good for a hamstring injury?

Massage is good for everyone, but it is especially beneficial to athletes due to the repetitive nature of their movements. Massage, for example, may help reduce inflammation, which may lead to a hamstring tear.

If you already have a serious hamstring injury, you should see a doctor. However, if you have mild hamstring pain, getting a massage will help you heal and relieve your distress. A sports massage is the best massage for you. This is a type of deep tissue massage that targets muscles and helps you heal faster.

Sports massage has been shown in studies to aid in the flushing of fluids in the tissue and to reduce swelling. It may also aid in loosening the tissue and aligning the new scar tissue that is formed as you heal.

A sports massage will help you relax your tight muscles after they have been spasmed.

Additionally, massaging your hamstring will help to increase blood flow in that area of the body. This will allow you to unwind and heal faster from your hamstring injury.

How do you massage a hamstring?

There are numerous ways to massage a hamstring. You can use a toning ball, a foam roller, or a massage ball. You can also use a yoga or Pilates ball in some cases.

To start, you should sit on the ball with your legs straight out in front of you to begin. Gently pull your legs towards your chest with your hands on the top of your thighs. As you pull your legs, gradually scoot your bottom closer to the ball. Now, push yourself back and lift your upper body off the ball. Hold this position for 2 - 5 seconds. Repeat ten times to complete a set. Relax a bit and perform another set.

How do you loosen a hamstring with a ball?

You can use a ball to help your hamstring heal in a variety of ways. However, for the best results, you should concentrate on loosening your muscle fibers. This will relieve the tightness and strain on the muscles that is causing you pain. One of the best exercise therapies for loosening your tissue is to use a massage ball to apply pressure to your hamstring while stretching one leg at a time.

To do this, you should;

  • Sit on a firm surface, such as a chair, rather than the floor, because your legs need room to move.

  • Place the massage ball beneath the hamstring.

  • Take your weight off your leg, relax, and gently press into the ball.

  • Begin gently stretching your leg on the ball by moving it back and forth. Take your time, and don't rush the process.

  • Repeat 10 - 12 times to finish one set.

  • After that, reposition the ball on your upper or lower hamstring and repeat.

  • When you're finished, stretch your legs and relax.

How do you get rid of hamstring pain fast?

The severity of your hamstring injury determines how you treat it. To ease mild hamstring pain fast, you can try any of the methods below:

  • Take a break from exercise to rest the leg.

  • Apply ice to the area where you are experiencing pain.

  • Put your leg in an elevated position for a couple of minutes.

  • If the pain is mild and you must exercise, you can reduce hamstring stress by running at a slow pace on a smooth surface. You can even shorten your stride slightly to lessen the intensity.

  • Extend your legs. You can achieve this by lying on your back with your buttocks and legs stretched out and against a wall for several minutes. Starting from the face-up position, you can get an assistant to help you move one of your legs against the ground and raise the other until you reach your maximum stretch capacity. You can do this for 40 seconds.

  • Perform deep tissue exercise to target the massage ball trigger point and loosen your muscles.

Hamstring Pain
Hamstring Pain


Hamstring injuries are common among athletes. To manage it, ensure to stretch before and after your workout. You should also include exercises that target the muscle directly in your workout routine to help your hamstring pain. When performing strenuous workouts, make sure to keep your pain to a minimum. Massage balls are a good alternative treatment for hamstring pain. There are several ways to use massage balls for hamstring issues, with direct pressure massage therapy being the most effective. When you do this, you will notice a difference in your performance and recovery time.

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