The benefits vary depending on how much pressure you apply. The Gastrocnemius and Soleus are the muscles typically thought of as the “calf” muscles. Continue holding your foot and move it counterclockwise 10 times. Bend and pull your knee toward your chest and hold for 30 seconds. you’re at higher risk of developing blood clots in your inner thigh veins because you’re, you have skin breakdown or open sores on your legs, your skin is tender or you have a rash due to a flare of an, the sensation in your legs is decreased due to. There are a wide range of massage types that can be used for tight muscles including sports massage, deep tissue massage and remedial massage. Stretches, range-of-motion exercises and foam rolling can help. © 2005-2020 Healthline Media a Red Ventures Company. Coronavirus Vaccine: Will Medicare Cover It? The easiest way to relieve tight calf muscles is through regular stretching two times a day to lengthen the muscle fibers and lessen any stiffen. 3. Trigger points are often described as knots in a muscle, and when effectively released the whole muscle will become softer and less tight. Use your thumbs, forearm, or the heel of your hand to apply more pressure in spots where the muscle feels tight or has knots. Which Option is Best? Soak Sprains. Cramps are a typical cause of the calf muscles feeling tight. There are different ways to massage your legs. Tight calf muscles are common, even if you haven't had an injury or aren't very active. They are the main sources of power for the motion of the ankle. This stretch requires the use of a wall. Health Uses for Epsom Salt. Drink lots of water and take 400mg of powdered magnesium (magnesium helps your muscles to relax, which will help to dissipate the knot faster, plus it will help to relax your whole body and improve recovery). Switch legs and repeat the exercise on your left leg. Apply an oil or lotion to reduce friction and make it easier to move your hands over your skin. 4 Sports Massage Techniques to Relieve Tight Muscles ... or by using one hand and going up and down with the palm. How to give a leg massage to someone else, How to give a leg massage for circulation. Sports massage can help relax tight muscles, improve flexibility and the overall condition of a muscle. All rights reserved. The calf is two main muscles, the gastrocnemus being the outer ‘diamond shaped’ muscle and the soleus which is deeper and a more postural standing muscle. I see tight calf muscles cause an array of symptoms. In particular, when massaging the calf muscle you should be aware of: Acute muscle strains – massage should not be applied to recent muscles strains. Without bouncing, hold the stretch for 30 seconds. Then move your hands behind the leg to the calf area and slide all the way back down to the ankle. Soak in a warm bath. You may have heard that testosterone supplements can help in the bedroom. Get the water as hot as you can stand it, toss in a handful of Epsom salts, and … They’re more like stretching than getting a massage. Sit on a chair with your right foot flat on the floor and your left foot resting on another chair or other flat surface, keeping your left leg parallel to the floor. Using your hands, move your foot clockwise 10 times. Practitioners claim that it helps reduce cellulite, among other things. Repeat until you’ve done 10 repetitions in each direction. The symptoms are a gradual tightening in the calf muscles which can get worse when running or … Rub the calf muscles with both hands using long upward strokes. Wait and see? Strong pressure reduces tension and pain in your muscles. During the first 24 to 72 hours following a calf strain appying massage will make your injury worse, increase bleeding and prevent healing. Repeat, working your way around your leg. Move your fingers back to your ankle and repeat the movement as your work your way around your entire leg. Hold for 15 to 20 seconds and repeat three times. Heel cord stretch with bent knee. The most common types of massage used to relieve tight muscles include deep tissue massage, sports massage and remedial massage. Bend your foot up and hold for 30 seconds then bend your foot down and hold for 30 seconds. Massage the calves. Grade 1 calf muscle injury. Switch legs and repeat on your left foot. Discover symptoms, risk factors, tips to prevent contracting and transmitting it, and…. Some everyday objects and exercise devices are helpful for massaging your legs. Have the other person lie comfortably on their back. It involves using a firm, deep pressure combined with various different techniques. Sandwich the calf with both hands and briskly rub by rolling between hands. Using light pressure can be more relaxing. Hold one foot with both hands placing your thumbs on the sole. The pressure from the massage can move stagnant blood out of congested areas. Wrap the fingers of one or both hands around your ankle. There are, however, a number of stretches one can do to lessen this often uncomfortable problem. Keep the muscle warm. There are a number of techniques you can use on the foam roller to self-massage tight calf muscles and help prevent a little acute tightness from turning into a bigger issue. Healthline Media does not provide medical advice, diagnosis, or treatment. Signs and Symptoms of the New Coronavirus and COVID-19, Everything You Should Know About the 2019 Coronavirus and COVID-19. The movement should be enough to feel a stretch but not pain. For more pressure, use your palm or the heel of your hand instead of your fingers. As flexibility increases or if you have particularly flexible calf muscles it may be better to stretch using a step. Can Testosterone Supplements Improve Your Sex Drive? Two strategies exist for managing tight leg muscles. Continue this process as you move up the thigh to the hip making sure to include all the muscles in the upper leg. Tight calf/plantar fascia due to same side gluteus medius not firing; and more; How to release your calf fascia using a foam roller: While I love foam rollers, for the record (in case you’re new around here) I am NOT a fan of using them to ROLL over soft tissue – EVER. The calf is made up of two muscles called the gastrocnemius and the soleus. Step 1: Stand with the right … Starting at your ankle, gently hit your leg muscles with your fist. These muscles are taxed on a daily basis by walking from place to place or participating in strenuous exercise. You can include your feet by squeezing your toes and by squeezing your foot with your thumb underneath it and your fingers on top. Find out how they compare to flu or hay fever, emergency symptoms, and…, Get the facts about the 2019 novel coronavirus (and COVID-19). Introducing Exos braces for fractures and sprains of the hand, wrist, thumb & forearm, How to measure your hand for fitting an Exos upper limb brace, 7 proven tips for taking control of your Osteo-Arthritis to get back living life again, Top 5 Stretches for Cycling by Physiotherapist Tom Peters myPhysioSA, 5 Tips to Staying Healthy and Injury-free during the Silly Season, Multiple Sclerosis Exercise Advice: Exercise Physiologist Adelaide. You can loosen tight calves by stretching and massaging the muscles, and by using tools such as a foam roller or a massage ball for myofascial release. A common problem in athletes is tight calf muscles, especially in runners. The type that’s right for you will differ depending on your health…, Here are step-by-step descriptions for at-home plantar fasciitis massage and stretches to get you back on your feet. While most cases of calf pain can be…, The telltale symptoms of sciatic nerve pain are severe pain in your back, buttocks, and legs. A leg massage can relieve sore, tired muscles. Apply oil or lotion as needed during the massage if you choose. Trigger points--tight bands or nodules within your muscles--often are the cause of your calf pain and can be … https://www.massagetherapy.com/articles/soleus-muscle-strain A massage therapist skilled in the art of trigger-point therapy is able to palpate your calf muscles and identify areas of tightness that need to be "worked out" or released. This method works well on the bottom of the feet but isn’t very effective for the top of your foot or your toes. A foam roller is a cylinder made of hard foam or plastic. Michael shows you the different techniques you can use to release the taut areas of your calf muscle, known as trigger points. Avoid using a lot of pressure on areas where the bones are close to the surface, such as the knee. Plus, a video to make things…, Calf pain can result from a number of causes, including overworking the muscle, cramps, and foot conditions. Plastic or cloth material containing multiple airbags is wrapped around both your left and right lower legs and feet and secured with a zipper or Velcro. Generally, they only cover your feet and the sides and back of your legs, so your shins aren’t included in the massage. Work your way up your leg, squeezing the muscle with your fingers using your thumbs to apply more pressure if you like. A deep tissue massage is aimed at treating deeper layers of muscle and fascia. Vary the amount of pressure so it works your muscle without being painful. The pain can be so excruciating that you don’t even want…. Often, there’s the option to use vibration and heat too. Air slowly fills and then leaves the airbags. A rolling pin can be used in the same way. Massage therapy isn’t cheap, but you can do some of the work for yourself. Try to keep your hands in contact with person’s leg throughout the massage. Your fingers provide the least amount of pressure. What Are the Different Types of Massages? In cases of certain conditions and use of some medications, you might need to avoid or alter any massage. Three different methods that vary by the hand motion you use are described below. Grade 2 calf muscle injury. ARTICLE SUMMARY. Work your way up your leg, concentrating on areas that are sore or feel tight. If a stretch is not felt then another method is to place the ball of the foot against the wall and bend the front knee until a stretch is felt. They can be done in addition to massage to improve the circulation in your lower extremity. Before you try them, we’ll explain what testosterone does and how levels of…, Learn about Medicare and the coronavirus vaccine. Find out whether it’ll be covered, when it might be available, whether COVID-19 tests are covered…, Learn COVID-19 and coronavirus symptoms like fever and shortness of breath. Causes of tight calves can include: Cramps. Bend your toes down and hold for 30 seconds. Kneading: Pull the calf muscles with the four fingers towards you and press the calf muscles around the shin bone using the heel of the palm. “When one muscle group on one side is tight compared to the other side, it alters your mechanics, and your brain subconsciously shifts stress to … Using the weight of your leg and body, gently roll your leg over the roller. Always stroke upwards toward the heart to enhance circulation. A massage for tight muscles involves the use of a variety of massage techniques including effleurage and deep strokes, in order to relieve tension and relax restrictive muscle fibres. If you get tight and sore calf muscles often stretching isn’t enough. Using your hand, bend your toes up and hold for 30 seconds. Apply enough pressure to feel it in your muscle without causing pain. You can use one hand or both hands placed opposite each other. You can use this motion on the top and bottom of your foot as well. Massage is provided by airbags that squeeze and release your legs and by rollers that knead the muscle. You put your lower legs and feet into this device. The increase in the pressure around your feet and legs followed by a decrease gently massages them. Tight calf muscles may result from everyday activities, cardiovascular workouts, and genetics. Hold the stick with both hands and roll it over the muscles in your leg. A cramp is where the muscle suddenly and involuntarily contracts without relaxing. Calf Massage with Lacrosse Ball Grab a lacrosse ball or softball and sit on the floor with your legs straight in front of you. The fascia (connective tissue) of these two muscles comes together to form the Achilles tendon at the back of our ankle. The massages described above may improve your blood circulation. A grade 1 injury to your calf is usually referred to as a “pulled calf.” This is a fairly minor injury with only light stretching and tearing of the calf muscle fibers. Relieve Aching Feet. Begin to apply slightly more... As the muscles loosen, introduce some kneading using your thumbs, fingers, knuckles, along with a bit more pressure. You can also alternate between light and heavy pressure. Grasp the shin of your right leg with both hands. Deep tissue massage can be used to relieve tight muscles. Therefore if the calf muscles are tight then the Achilles is tight. This is a moveable ball in a handheld case. Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT, Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, How to Perform a Lacrosse Ball Massage on Sore Muscles. There are two types of machines you can use to massage your calves and feet. A separate foot massage can help even more. A rolling pin can be used in place of a foam roller. Another way to reduce friction is to have fabric between your hand and their leg. Michael, an experienced myPhysioSA remedial massage therapist, demonstrates how you can massage the tension out of your own calf. https://myphysiosa.com.au/how-to-massage-tight-calf-muscles-yourself Slide your hands up over the shin area from the ankle to just below the knee. Knead and rub the sole with your thumbs and the top of the foot with your fingers using firm pressure. A grade 1 calf muscle injury will take between one and 3 weeks to heal. Use one hand or both hands to go up and down. Try these simple steps: Gently at first, stroke upwards along the entire leg in the direction of the heart. A more complete massage to give someone else is described below. How hydrotherapy can help rehabilitation from surgery. When you use one hand, I would grab the ankle for stability. Other things you can do to relieve sore muscles that compliment massage include: Last medically reviewed on July 17, 2019, There are many types of massages, such as Swedish, shiatsu, and reflexology. Those who create a stretching routine and follow instructions from professional fitness experts can learn to loosen the calf muscles over time. Knead and rub the sole with your thumbs and the top of the foot with your fingers using firm pressure. We recommend seeking professional advice before attempting any self help treatment. Shift your focus to the lower half of the leg. 4. Sit with the side of your right lower leg resting on your left thigh. Foam rollers … Hold the device in one hand and roll it over your leg muscles, focusing on sore spots. Gluteal Tendinopathy – Exercise & Education? Place it on the floor under the front, side, or back of your upper or lower leg. You can use natural treatments like massage, or you can prevent the muscle tightness from happening. Any of the massages described above can be used to give a leg massage to another person. Tearing or overstretching a ligament, the tissue that connects two or more bones at a joint, results in a sprain. Your calf muscles are obviously over contracted. Remove Splinters. Apply pressure with your fingers as you move your hand toward your hip. Corticosteroid injection? Hold your right foot with one hand on your heel and the other on the top of your foot. Wood therapy is a holistic treatment that involves massage with wooden tools. This is a rod with plastic or rubber rollers in the middle. Switch legs and repeat the exercise on your right leg. Our website services, content, and products are for informational purposes only. You can apply the most pressure using your elbows, thumb, knuckles, fist, and the heel of your hand. Soften Skin. A massage also stimulates your nervous system and can enhance your circulation. Stretching the Calves With a Folding Chair. With your palm facing your leg, place your slightly spread fingers on your ankle. These exercises should be done with a smooth motion. Keeping your torso straight, lean forward from your hips until you feel a stretch in the back of your leg. Ease General Muscle Pain. It’s then replaced with fresh oxygenated blood. * We hate spam and never share your details. All of these techniques relax your muscles and improve blood flow to the area. Massaging your legs is a good way to revive sore, tired legs after exercising or other activities. Alternatively, use the pinkie side of your hand in a chopping motion. Wood Therapy: Can This Holistic Treatment Reduce Cellulite? The following sports massage guide is intended for information purposes only. But, some doctors think the effect isn’t very big. Passive range of motion exercises are a good way to improve your circulation. Using a Foam Roller Buy a long foam roller at your local sporting goods store or online. 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