A leg massage relieves sore, tired leg muscles. At the end of a long tiring day, many people enjoy a relaxing foot massage. There are different effective techniques you can use to massage your legs regardless of the condition. Proper foot massage techniques help with circulation, among other benefits. According to the experts a massage helps in increasing blood circulation and can be used as a therepy to cope with mental and physical trauma
Below are expert-recommended ways to massage your legs after a long day.
How Do You Get Rid of Leg Pains
Leg cramps are typically characterized as leg muscles tightening or muscle contraction. One of the major causes of leg pains is exerting constant pressure during workouts or finesses. It is also
caused by pregnant situations and different medical conditions associated with thyroid, kidney, or blood flow.
One of the easiest and quickest ways to get rid of leg pains is stretching and massaging. A leg massage relaxes and eases the aggravated muscles restricting them from contracting less.
In addition, you must follow a well-planned stretching routine before exercising or workouts. Regular leg massage adapts your muscles to the tear and wears by your daily exercises and activities.
Circulation with a Leg Massage
Blood circulation is responsible for the continuous oxygen and nutrient supply to the muscles and
tissues. It is also responsible for removing waste materials on the way back.
A massage improves circulation via the combination of physical manipulation of the muscles and surrounding tissues and the release of chemicals that relax the massaged areas. The stroking motion is the most effective leg massage for improving circulation.
For better circulation, combine a leg massage techniques with walking, stretching, avoiding smoking, and compression garments.
5 Best Ways to Massage Your Legs
There are different ways to massage your legs, whether you are using your hands or prescribed tools. Check out some of the best techniques to massage your legs at home;
1. Stroking Motion
Using your palm facing your foot, slightly spread your fingers and put them on your ankle.
Using your fingers, apply pressure as you move your hand towards your hips. Apply sufficient pressure to feel it in the muscles without causing pain. For effectiveness, alternate between heavy and light pressure.
Then move your fingers back to your ankle then
repeat the movement as you work your way around the entire leg. Repeat the process up to 15 times per leg.
For more pressure and effective massage, instead of your fingers, use your palms or the heel of your hands. You can use this motion on the bottom and top of your foot as well.
2. Squeezing and Kneading Motion
Using one or both hands, wrap your fingers around your ankle. Work your way up to your leg. Squeeze the muscles with your fingers using the thumbs to apply more pressure to your satisfaction. Continue up your leg to your hips. Repeat the process, working your way around your leg.
3. Using Everyday Objects
Some exercise devices and daily objects help massage your legs.
Sit on a chair and place a tennis ball under your thighs. Place the tennis ball directly underneath a tender spot if you have one. Then move your body weight to move the tennis ball around.
Also, place the tennis ball under your thighs, just below the hips. Hold the tennis ball for half a minute, then move it an inch or two towards your knees and hold it there for half a minute. Repeat the process until you are almost to your knee.
To massage your calf, lie on the floor or a mat and perform the above-described technique using the tennis ball under your calf. To massage your foot, place the tennis ball under
your foot and roll the ball around. Use less or more of your body weight while standing or seated to alternate pressure.
It is a rod with rubber or plastic rollers in the middle.
Using both hands, hold the sticks and roll them over your leg muscles. Vary the pressure amount to work your muscles without causing pain.
Foam Roller or Rolling Pin
Place the foam roller on the floor under the front, back, or side of your lower or upper leg. Gently roll your leg over the roller using your leg and body weight. You can use a rolling pin in place of a rolling pin or foam roller.
4. Pressure Point Technique
Pressure points on the instep is also an effective and relaxing foot massage technique.
- Support the top of your foot using one hand
- Press and release the top of the instep using the thumb of the other hand
- Move down the instep gradually while repeating this pressing motion
- Press and release down to the back of your heel.
5. Using A Foot Massager
There are different types of machines you can use to massage your legs. You can use an air compression massager or a shiatsu foot and calf massager. Each foot massager comes with a unique set of instructions. A foot massager is an effective way to supplement hand techniques.
Should I Use Oil for Self Massage?
Massages are typically performed with different oil types. Therefore, if you are massaging your legs at home, use essential oils to massage yourself for a better massage effect. Oil massage helps to improve circulation, eliminate toxins, improves flexibility, and help you achieve smooth and youthful skin.
Frequently Asked Questions
How often should you
massage your leg?
Generally, it depends on your daily routine. If you are constantly on your feet during the day, a light massage will do wonders at the end of the day. In addition, if you are dealing with an injury or chronic pain, aim for a weekly or biweekly leg massage. You can choose to massage your legs as many times as you please, depending on your comfort level.
How do you massage your own thighs?
The first rule of a self-massage is always to
be comfortable. Sit or stand with one leg raised, ensuring you are comfortable. Using essential massage oils, work the muscles that you can reach with your hands. You can also use a foam roller or a tennis ball to increase effectiveness.
Does massaging your legs make them skinnier?
No, it does not. Massaging your leg helps to
relieve stressed leg muscles. It helps to improve circulation, among other health benefits. Fortunately, there is no evidence or study to back the fact that massaging your legs makes them skinnier.
What does massaging your calves do?
If performed well, a calf massage helps improve your systemic circulation. Circulation is essential to keep your body clean and free of toxins. Massaging your calves also reduces pain and scar tissues.
If you really want to up your massage game, why not take a massage course? There are various massage courses out there that provide you with the skills and knowledge to maximise your massage techniques.