Hamstring strains and pulls can be extremely painful. After being checked out by a physician, sports massage can often aid in recovery by helping to reduce the tension and inflammation within the muscles of the impacted area. Sports massage may also help to reduce the incidence of scar tissue forming in the area of the tendons as well. The techniques involved in the massage session are relatively simple and can be administered with ease.
Instructions
1. Apply just enough oil to the hands to allow an even coat, but not so much as to make the hands too slippery to grip. Using an upward movement, begin at the area slightly above the back area of the knee and stroke upward along the hamstring until reaching the top of the strained area. Make sure the strokes are firm but not light. The upward action works with the direction of blood flow, which is what you want to stimulate. This action will help relax the patient and prepare the hamstring for more aggressive massage techniques. Continue the stroking for five to ten minutes, depending on the severity of the strain.
2. Use the fingers of both hands to slowly knead the muscles in a manner similar to kneading bread dough. With the fingers of one hand, move the muscle toward you, while moving the other portion of the muscle away with the fingers of the opposite hand. Alternate the forward and away movements for three to rive minutes, taking care to move up and down the hamstring. During this phase, use more pressure than with the stroking.
3. Perform what is known as a stripping technique. This involves applying deeper pressure directly on the muscle, using the thumb and fingers. Hold the pressure for at least a count of ten, then release and continue along the line of the hamstring. This is to identify any knots in the muscle and apply pressure to smooth them out the knots. Apply at least three rounds of this process, then alternate with the stroking action outline in the second step. Continue for five to ten minutes.
4. End the session with a repeat of the light stroking used in Step 1. This will help to calm the muscles and aid in relaxation.
Tags: five minutes, will help, with stroking