Semitendinosus, Semimembranosus

Semitendinosus & Semimembranosus Release (Inner Hamstring)

This technique targets the Semitendinosus and Semimembranosus, the two muscles that form the inner (medial) half of your hamstring group. Tightness in these muscles is often associated with knee pain on the inner side of the leg and limited hip mobility.

⚙️ The Setup:

Gear: Use a firm massage ball (lacrosse ball or similar).

Position: Sit on a hard, sturdy surface like a chair, bench, or table. A soft couch will absorb the pressure and is less effective.

Placement: Place the ball under your thigh, shifting it toward the inner (medial) edge of your leg—closer to your other leg.

👣 Step-by-Step Release:

1. Find the "Inner Cord"

Sit on the ball so it presses into the inner fleshy part of your hamstring.

The Check: Feel behind your knee. You will feel two distinct cords (tendons). You want to be lined up with the inner cord (the one closest to your other knee).

Relax your leg completely and let your weight sink onto the ball.

2. The "Pin and Extend" (Active Release)

Once you find a tender spot on the inner side, keep the ball still.

Kick (Extend): Slowly straighten your knee until your leg is fully extended.

Twist (Internal Rotation): While your leg is straight, turn your toes slightly inward (toward your other foot). This puts a specific stretch on these inner muscles.

Relax: Lower your foot back down. Repeat 5–10 times.

3. The "Cross-Fiber Grind"

Keep your knee slightly bent and your foot relaxing on the floor (or dangling).

Shift your thigh side-to-side over the ball.

Imagine you are trying to separate the inner hamstring from the groin muscles (adductors) next to it. This "un-glues" the muscles so they can slide freely.

4. Work the Line

These muscles run from your "sit bone" (ischial tuberosity) all the way down to the inner knee.

Move the ball down the leg in 1-inch increments and repeat the steps.

Note: You will likely find the most tension in the bottom third of the muscle, closer to the knee.

⚠️ Quick Tip: The "Groin" Warning

Be careful not to roll too far to the inside (toward your groin/inner thigh). That area contains the Adductor muscle group and sensitive arteries and nerves.

Rule of Thumb: If you can feel the hard bone of your femur (thigh bone) under the ball, you are likely too far "in." Stay on the thick slab of muscle on the back-inner corner of your leg.