After a run, massage is a fantastic technique to relax tense calf muscles. Increased circulation, decreased stress hormone levels, reduced soreness and stiffness in the muscles, and restored range of motion are all benefits of massage therapy. Running athletes can benefit most from massage since it lowers the risk of injury, improves flexibility, and breaks down tissue adhesions.
Massage can assist in both restoring muscle balance and alleviating inflammation in the calf muscles that are a result of running. The muscles are made more flexible and less prone to damage with the help of massage. Moreover, massage improves circulation, which might lessen the development of lactic acid in the muscles brought on by running.
Massage can help relieve sore calf muscles and has psychological advantages as well. Running enthusiasts who frequently have pre-race jitters may benefit from massage therapy because it can lower stress and anxiety levels. Endorphins are hormones that naturally elevate mood, and massage can assist to enhance their levels.
For a comprehensive in-depth guide on the causes of tight calf muscles when running, how to treat them and prevent them from recurring click on the link below.
Your circulatory system works hard every second of every day to supply oxygen and nutrients to every cell in your body. So, maintaining proper circulation is essential for your health and well-being.
It has been demonstrated that massage after running helps to calm the body, increases circulation, and encourages the clearance of waste products like lactic acid after high-intensity exertion. All of this aids in recuperation and lowers the risk of muscle damage.
A 2020 study discovered that a five-minute manual leg massage might dramatically improve circulation in both the surrounding areas and the affected limb. The findings of a 2010 study were comparable. 17 healthy participants who had a 20-minute neck and shoulder massage had their mean skin temperatures measured. The increased blood flow in the treated and surrounding areas has typically lasted for a very long time after the treatment was complete.
Equipment
For the purpose of this article, we have been using the Riixo Ice Ball which has been specifically designed for massaging tight calf muscles after running. The reason is, that the Ice ball has a gel core inside the steel ball so it can be frozen, or heated up. The silicone grip enables the ball to roll freely whilst you maintain a firm grip on the device.
You can use other devices such as a golf ball in the palm of your hand or a lacrosse ball. There are also devices such as the muscle rolling sicks that can get into those difficult-to-reach areas.
1. You want to be in a seated position when massaging tight calf muscles as this will put the muscle into a relaxed position as well as make it easier to reach the back of the leg.
2. Holding the Riixo Ice Ball, or your chosen device, you want to roll it down the length of the muscle from top to bottom and back again with moderate pressure.
3. try to target one area at a time for 30 seconds before moving to focus on another area.
4. if you find a point in the muscle that is particularly tight or tender do small localised movements for 20 seconds to that specific point. You can roll the area in small circular movements to help work with and across the muscle fibres.
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