You’ve certainly heard about training for runners more than once. […]
Publish date 16.05.2023
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A long day spent at work, then training… you could use a good recovery. As a runner, you certainly think a lot about regenerating your legs, which have to work very hard during running – you probably want to strengthen them so you can perform even better.
You must remember that not only training is important but also recovery. One of the best forms of recovery for the legs will be a massage. You don’t have to go to a masseuse to get one. You can massage your sore legs after training by yourself in the comfort of your home.
What equipment will you need to perform it? How to massage your legs? Keep reading to learn more! Here we go!
Some people won’t start massaging their legs unless they know good arguments and advantages.
“Massaging legs is just a waste of time, what could be good about this?”
A lot. Not only does it have positive effects for the runner, but also for your health and body in general.
Advantages for the runner:
General advantages (good for a runner too):
There is no guarantee. As I mentioned earlier – one person will feel great results, and another will only feel good, and it will not be a great change. Nonetheless, it is worth spending even a few minutes to get such a massage. It is worth testing different methods and ways. Especially if you want to deal with sore muscles after a workout.
There are some contraindications for you to do a massage. What are they?
With such problems, you need to go to a physiotherapist or a doctor who can help you with your condition.
There are many types of leg massage for runners. This article will look at simple methods and exercises that you can do yourself at home. You will need your own hands for this, or a small piece of equipment, which you can even have at home already!
As you can guess, such a massage will not be as effective as one performed by a specialist, but it will certainly help you relax and additionally provide good recovery after training. Do not perform complicated massage techniques yourself. Such activity requires knowledge and experience. You certainly don’t want to damage tissues during a massage. Therefore, choose easy exercises and techniques.
If you really want a good and decent massage, then find a good offer on the Internet and get a masseur to “give you a wedgie.” 😉
Earlier I mentioned that it’s a good idea to get equipment that will allow you to perform the massage even better. Sometimes hands are not enough.
It is worth stocking up on:
These are your accessories. At the specialists, you’re sure to find even more, plus you’ll see professional equipment that helps you get a deep massage. You can get this kind of massage at the end of the running season or after a long and hard race. Take care of your body and give yourself a moment of relaxation and full recovery.
You can’t start massaging your legs right away. Beforehand, you need to do some important things that will make the massage really enjoyable and also effective.
First of all, the movements you make. Massage should not cause you pain, so you need to be sensitive when you decide to massage yourself. If the muscle is very sore and hurts when you touch it, then give up massaging, as you may only make it worse.
When you massage with additional accessories, use your hand to check how the muscles respond. Before you start, carefully touch the part to be massaged – can you feel how tight it is? Start massaging and every 1-2 minutes check with your hand if the tension has let go.
Tights work very hard and intensively during running training. Therefore, you need to take care of them. Doing only strengthening exercises may not be enough. You also need to help them recover after training and give them a massage to relax the muscles and speed up their recovery.
What equipment will be useful for massaging this body part? Foam or massage roller.
How to massage the thigh muscles?
Perform the same action while lying on your side – first on the left side, then on the right. Do not forget the front part of the thigh. To perform this massage, do forward support and massage with a roller or roller.
Correctly carried out massage should start from the ankle joint, then move up to the groin, ankle joint, and buttock. While doing this, you need to make the right movements:
Next on our list are the calves. You need to massage them thoroughly, too, if you want to feel relief in your legs and regenerate them.
To perform this massage you will need – a large and mini roller.
If you feel tension in your calves, in the area of the Achilles tendon, then use a small roller and:
How to use the large roller?
Remember to never massage along the Achilles tendon. Why? This tactic can cause inflammation.
Get a massage and give your calves flexibility. This will help you feel more comfortable while running.
You can massage your feet with the accessories I mentioned earlier.
How to perform the massage is very simple. Just put an object under your bare foot and gently run your foot up and down over it for a few minutes.
You can also massage your feet with your hands
Home massage is worth doing. At the very beginning of the article, I listed quite a few benefits. However, sometimes such an independent “treatment” may not be enough. Then you should make an appointment with a specialist – a massage therapist. Professional athletes need such professional massages the most. However, there are some cases in which even an amateur should benefit from a real massage.
A massage from a specialist certainly won’t hurt you. If you have any pains in your legs that bother you, let the person who will be performing the massage know about it in advance – they will avoid the area, or make such movements to help you – it all depends on the type and location of the pain and the diagnosis of the problem.
That’s it when it comes to leg massage at home. As you can see, it’s not that difficult and you can successfully perform it whenever you feel like it. Preferably after a workout, when your muscles are still warmed up. Go for a professional massage once in a while. Every runner should treat himself to such a pleasure once in a while.
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