Thigh pain, ankle pain and hip pain are possibilities when there is a trigger point on the Bicep Femoris. A trigger point on this muscle can cause pain along the entire rear outer side of the leg. But the pattern also overlaps with other muscle pain patterns. That is why using our app Painalog can help you identify the exact combination of muscles that are the cause of your pain.
You can download the app on Google Play Store or get it on App store and give it whirl for free for seven days. However if you are sure that it is the Biceps Femoris then read on to learn how to locate, self release and stretch the muscle.
STEP 1: How to Locate the Biceps Femoris Trigger Point #One
The Bicep Femoris is a muscle present in the thigh and is part of the hamstring group of muscles. To locate this muscle, stand up but keep a slight bend in your knee. Feel for a tendon on the back of the knee near the outer side and trace it upwards. This is the Bicep Femoris muscle.
STEP 2: How to Self-Release the Biceps Femoris Trigger Point # One
To self-release the Bicep Femoris, you’ll need a ball and an elevated sitting surface. The surface should be high enough to keep your feet from touching the ground. Locate the muscle on the outside back of the thigh and place the ball below the location before resting, as was shown in the earlier video. Since the leg is not on the ground, the entire weight falls on the ball leading to an effective self-release. Hold for 30 seconds and release.
STEP 3: How to Stretch the Biceps FemorisTrigger Point # One
To stretch the Bicep Femoris, you will need a doorway. Lie down on the ground and lift the leg you want to stretch so it is resting on the wall or furniture. Ensure your groin is as comfortably close to the edge of the doorway as possible. Make sure your hips and the back of your other knee are in full contact with the ground, keeping the leg you are stretching straight. If the stretch is too intense, move your hips away from the. You will feel the stretch in the back of your thigh. Slightly rotate your leg so your foot faces inward. Now you will feel it on the outside back of your thigh, where the Bicep Femoris is located. Hold for about 30 seconds and release. Remember to stretch the other leg as well.