The Hamstrings often become scarred or adhered following strains /repetitive over-usage injuries like sprinting. Scar tissue and adhesions in the lower portion of the Hamstring can produce pain behind the knee, and the upper portion tends to referee pain to the sit bone.
The Hamstrings originate at the bottom of the pelvis and then follow separate paths; the Semimembranosus and Semitendinosus attach to the Tibia, while the Biceps Femoris inserts on the head of the Fibula.
The Hamstrings work together to flex the knee and extend the hip. Semimembranosus and semitendinosus are hip internal rotators, while the Biceps Femoris is a hip external rotator.
Place one foot up on a low bench. Place the massage stick along the back of your thigh with your palms facing forward.
From the starting position, roll the stick up and down the posterior (back) thigh. Roll for 30–60 seconds, and then switch legs.
To work more on the individual muscles, work more medially (Semimembranosus/Semitendinosus) or more laterally (Biceps Femoris).