So, you pulled your hamstring… which isn’t just painful—it’s frustrating. It limits your lifestyle, slows your workouts, and maybe even stops you from doing what you love. Here’s the thing, you can’t just sit there and wait for it to magically get better. With the right tools and instruction you can speed up your muscle recovery. Muscle scraping is one of our favorite pulled hamstring treatment options. There are a few ways to do this but muscle scraping isn’t the only thing you need to do! Join us as we give two different options on how to muscle scrape your hamstring. Plus we’ll dive into the full protocol to help your pulled hammy feel better faster.
What Muscle Scraping Does
Muscle scraping works by increasing blood flow and breaking up adhesions in your soft tissue. These two things helps your body kickstart healing. This can be especially useful for injuries like a pulled hamstring. When you pull your muscle your body suffers little microtears. These shorten and stiffen the muscle making it easier to irritate and strain. We need to take that less stretchy tissue and help lengthen it.

Full Recovery Protocol for Pulled Hamstrings
So, we mentioned to heal your hamstring you need to do more than just muscle scrape. You also need to lengthen and strengthen. This lengthening and strengthening of the hamstring retrains how the muscle moves.
We are using a bow style scraper. This helps you easily access the full hamstring muscle. The handles on the sides of the bow help you apply even pressure without being cumbersome. Make sure you scrape the entire muscle for about 30-60 seconds. If you find any gravely areas, hang out there for a moment. This is scar tissue and adhesions in the connective tissue. This is exactly what needs to be broken up.
Jefferson curls offer a full range stretch for the posterior chain. You want to keep this movement slow and smooth. It’s also great for your spine! You’ll want to complete 3 sets of 10.
This split stance romanian deadlift helps you rebuild strength and stability. You’re targeting each hamstring separately to make sure the muscle is putting in the work. Make sure you’re using light to moderate weight. This is not about maxing out! It’s about retraining that muscle to move well.
Watch the video with the full Pulled Hamstring Treatment
Already have a regular muscle scraper? Dr. Chloe demonstrates how to muscle scrape the hamstring and IT band using the Sidekick Echo tool.
Important Reminders
Everything should be done to tolerance.
– No scraping through pain.
– Don’t stretch to the point of strain.
– No ego-lifting during strength work.
This protocol is about healing, not crushing PRs.
Treat Your Pulled Hamstring the Smart Way
A pulled hamstring can take you out for weeks—or even months. But with smart recovery tools like muscle scraping, you can help your body bounce back faster.
We recommend you watch both videos. There is some valuable information in each! Try the protocol at your pace. And remember, the goal is better movement—not just less pain.
Want to try the tools we use in the videos?
Check out the Sidekick Echo and Bow Scraper
Need help figuring out where to start?
Message us – we’re here to help.
Our Sidekick links are affiliate links which provides us a small portion of earnings. Whether you use them or not, we highly recommend you check out Sidekick muscle scraping tools!