Why you should roll your Hamstrings
Tight hamstrings will place undue load on your knees, as they have to extend against the additional resistance of the tight hamstrings. This is how tight hamstrings can contribute to patellar tendonitis.
How to do it
Place the roller under your hamstrings and roll back and forth. Cross your legs over to increase pressure on the bottom hamstring.
If your hamstrings are always tight, regardless of how much you stretch and massage them, you have to look for the cause elsewhere. One common reason for tight hamstrings is weak gluteal muscles. If the gluteals are weak, the hamstrings have to take on additional workload, leading to tightness in process. Under these circumstances, you’re also more likely to pull a muscle in your hamstrings. Make sure to do these knee exercises to improve the strength of your gluteals and take load off the hamstrings.