I've been running for a few years now and sometimes I got some pain and aches especially in my legs. Self massage could take care of the tightness that comes with day to day training or working more likely for people who sit a lot.
Here are some creative tips on using an ordinary tennis and golf ball:
Tennis ball has diameter of 67 mm
- It's good for calves, hamstring, hips & glutes, upper and lower back & neck.
- For hamstrings place the ball on a chair and sit on it. Then roll forward. You can also put the ball on the floor. This movement is good for calfs and lower back too.
- For hips and glutes put your body weight on the top of the tennis ball and knead it in circles.
- For upper back lean against the wall and move your self up and down and side to side.
- For neck you can use a chair that's high enough or the floor. Place the ball into groove between your spine and the side of your neck and work on both sides.
Golf ball has diameter of 42,7 mm
- It's good for hands, forearms and feet
- For hands and forearms this can be done in sitting or standing position. Rub and roll around.
- For feet (loosening up the plantar fascia) place the ball on the floor and roll around the problematic area. You can do this while sitting. If you need a little more pressure just stand up.
How long shall I do self massage for?
I would say not more then 10-15 minutes per day. Focus on spot which required attention then move on. Avoid already inflamed area as that can lead to longer recovery.
How hard I could go?
It's matter of easing up gradually rather then going hard. Build the pressure slowly like you would do a work out with warning up. Don't forget to check with your hands how your muscles are reacting during the massage. If any pain or injury it would be beneficial to see a professional massage therapists. The only way to progress is by listening to your body.
I had to undergo some intensive physical therapy sessions a few years back because of a sports injury I sustained. My physical therapist actually told me about this. Many of these techniques actually do work and I use them after doing physical therapy or on any given day when I feel sore or run down. Great ideas and good luck!
ReplyDeleteHannah Holland @ Berkeley Community Acupuncture and Massage Therapy