Massages are excellent for post-injury rehabilitation and recovery. Yet, if it’s not in your employee benefits, the affordability of seeing a massage therapist every week may go straight out the window. They don’t exactly come cheap.
Luckily, there are self-massage tricks you can use in the comfort of your own home. And while they may not measure up to the hands of a qualified massage therapist, self-massage may help ease post-workout soreness and tension.
Self-massage uses the myofascial release technique. This technique is utilized by massage and manual therapists across the board. When you perform strenuous exercise, the connective tissue that covers all your muscles may become stuck. Usually, it glides easily over your muscle tissue.
But with the development of scar tissue or with the presence of tight muscles, knots may form in the muscles and connective tissue. This creates small spots of tenderness and soreness. And these knots can limit your movement. They can cause pain.
Self-myofascial release, in the form of self-massage, releases these knots. It provides relief from the pain caused by these spots. In turn, you feel less sore and pain following a tough exercise session.
So, are you ready to amp up your recovery routine?
Here are a few ways you can start using self-massage today!
1. Foam Rolling
A foam roller is a light-weight cylinder recovery tool. You’ve likely come across them before. They are excellent tools to reduce knots, increase flexibility, and decrease soreness.
Basically, foam rolling involves applying moderate pressure by positioning the affected area on to of the roller. You roll the foam roller back and forth or from side-to-side for about 1-2 minutes. And it should feel like a “good pain” - like you’re releasing tension.
The foam roller is great for lower body muscles, such as the quads, calves, and hamstrings. It can also be used for the back and shoulders.
2. Massage Balls
Massage balls help to get into those hard-to-reach spots where the bigger foam roller tool just doesn’t cut it. For example, a massage ball can really dig into the glutes and the arm and shoulder muscles more. These devices are also excellent for rolling under your foot, especially if you’re experiencing tightness in the calf or hamstring.
3. Other Self-Massage Tools
There’s more than just foam rollers and massage balls. In fact, you can even purchase massage balls with vibration settings, which are further thought to help with recovery. Your hands can also be great for kneading or applying various pressure to sore spots.
But there’s more. You can buy scrapers or other hand-held massage devices. It all depends on your personal preference. Try a few out and find the best one that works for you.
Self-Massage For an Effective Recovery Routine
Self-massage provides a faster way to recover and a method to prevent injuries. Use those rest days to recover the right way! Rest doesn’t necessarily mean doing nothing. It means optimizing your body and giving it what it needs to recover properly.