Post Run Massage tips, How to Work Out Your Own Post-Run Aches and Pains

Use these massage tips when you’ve just finished a hard race or training session and your legs ache like hell.

It would be great to have your own personal massage therapist to flush out your legs, but like most of us you don’t. So why not do it yourself.

You probably have to settle for the odd massage only when money and time allows, this was the case for Rich Poley an attorney and triathlete.

What he did however was study up, read textbooks, observe hundreds of massage sessions and consulted with certified therapists.

He developed a technique he could do on his own. Although there’s no substitute for a trained professional, his method will help you relieve tight and sore muscles and help you run better day to day.

Gliding

With your hands open and fingers relaxed, glide over your legs. Start at your feet and work up. Do ten strokes on each leg, hitting your calves, shins, hamstrings and quads.

Start light and then dig in with the palm of your hand, moving in circles towards your core.

Pressing

Start by squeezing each toe and then squeezing your Achilles tendon a few times. As you work up your leg intensify the pressure on your larger muscles like your calves and quads.

Squeeze your muscles with both hands, and press into them with your elbow or fist.

Drumming

Use the side of your hand, like a Karate chop, to drum your way up your leg. Vary your intensity and velocity, but don’t get carried away and bruise yourself.

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