July 2022

                                
                                                   Self Massage for Runners

Sitting on a chair or the floor or beach :) begin by using both hands to squeeze and release the upper thigh. Work downward toward your foot. Work the front, back, & both sides of the full length of both legs.

Roll the calf muscle back & forth between the heels of your hands. Work both legs from the knee to the ankle in a rhythmic motion.

Pressing deeper into the muscles of the whole leg, make circles with your fingertips or heel of your hands, working up & down both legs

Caution: If any of these moves are painful, your muscles may be very tight or you may have shin splints or some other common runner's injury. If you don't see improvement or if the pain is intense, discontinue self-massage & consult with your massage therapist or physician. Seek physician approval for self massage if you have a health condition that would limit your doing the above techniques. 
                       Information from Client Education Handouts for Self-Care--Information for People