5 Awesome Self Massage Techniques To Save You Time And Money
Patients often ask if receiving a massage would help with their recovery, but are often deterred by the cost of going to receive a professional massage. Fortunately, there are easy ways to self-massage at home that can save you time and money while still assisting soft tissue recovery.
1) For Foot Pain
If you suffer from foot pain: Rolling a tennis ball or frozen plastic water bottle under the arch of your foot from heel to toe. This technique will help break through scar tissue adhesions and improve the tissue flexibility of muscles in the arch of the foot.
2) For Hip / Knee Pain: Runners
If you have hip or knee pain after running: Use a foam roller* along your IT band, the tissue that runs from the side of your hip down to your knee. Lie on your side with the foam roller under your hip, then slowly roll from your hip to your knee. It’s common for this soft tissue massage technique to be uncomfortable, but it should provide good relief afterwards.
If you have mid-back pain: Stand with a tennis ball between the wall and your shoulder blade. Roll the tennis ball until it’s over a tight area of muscle. Press your back into the wall for about 30 seconds and then roll the ball to a different spot. This technique helps to release trigger points or tight knots of muscle that release following prolonged pressure.
4) Sitting All Day
If you sit all day: With prolonged sitting, we often times begin to round our shoulders and slouch forward. To help prevent mid-back pain and poor posture, lie on your back with a foam roller* centered on your mid-back. You can either have the foam roller horizontal and roll your back over the foam roller, or you can have the foam roller vertical and lie over it opening up your chest and shoulders.
To get knots out of the tops of your shoulders: It’s very useful to purchase a Thera Cane**, which can help release the trigger points or tight knots of muscles, on the tops of our shoulders which are often related to stress. Releasing these trigger points may help reduce some forms of headaches that are caused by high levels of tension in these muscles.
*Foam rollers can be found at Target, Walmart, Dick’s Sporting Goods, REI, and Amazon.com and usually range between $10-20.
**Thera Canes can be found at Walmart, Brookstone, Bed, Bath & Beyond, and Amazon.com and usually range between $30-40.
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