Lie on your back with your affected leg bent in towards you.
Make two cup shapes with your hands, and then place them behind your thigh.
With your finger tips, feel for the tender trigger points.
You may have to move your hands up and down a little.
Ensure you use the strength of your arms to pull your hands into the tissues.
When you find a trigger point, press into it.
Maintaining this pressure, repeatedly straighten and bend your knee.