how to massage tight calf muscles

Try to keep your hands in contact with person’s leg throughout the massage. Cramps are a typical cause of the calf muscles feeling tight. Grade 2 calf muscle injury. Using your hands, move your foot clockwise 10 times. Soften Skin. Grasp the shin of your right leg with both hands. Trigger points are often described as knots in a muscle, and when effectively released the whole muscle will become softer and less tight. 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. Slide your hands up over the shin area from the ankle to just below the knee. Continue holding your foot and move it counterclockwise 10 times. Sit and cross your legs so the side of your right lower leg rests on top of your left thigh. 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. The Gastrocnemius and Soleus are the muscles typically thought of as the “calf” muscles. Tight calf muscles are common, even if you haven't had an injury or aren't very active. Hold the stick with both hands and roll it over the muscles in your leg. “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 … A massage also stimulates your nervous system and can enhance your circulation. Use one hand or both hands to go up and down. Michael shows you the different techniques you can use to release the taut areas of your calf muscle, known as trigger points. You can include your feet by squeezing your toes and by squeezing your foot with your thumb underneath it and your fingers on top. Your calf muscles are obviously over contracted. Apply pressure with your fingers as you move your hand toward your hip. In cases of certain conditions and use of some medications, you might need to avoid or alter any massage. Rub the calf muscles with both hands using long upward strokes. Switch legs and repeat the exercise on your right leg. Begin to apply slightly more... As the muscles loosen, introduce some kneading using your thumbs, fingers, knuckles, along with a bit more pressure. There are, however, a number of stretches one can do to lessen this often uncomfortable problem. 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). 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. Apply an oil or lotion to reduce friction and make it easier to move your hands over your skin. As flexibility increases or if you have particularly flexible calf muscles it may be better to stretch using a step. 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. Discover symptoms, risk factors, tips to prevent contracting and transmitting it, and…. These exercises should be done with a smooth motion. Can Testosterone Supplements Improve Your Sex Drive? Knead and rub the sole with your thumbs and the top of the foot with your fingers using firm pressure. Then move your hands behind the leg to the calf area and slide all the way back down to the ankle. This stretch requires the use of a wall. Repeat, working your way around your leg. 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. Step 1: Stand with the right … 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. When you use one hand, I would grab the ankle for stability. Massaging your legs is a good way to revive sore, tired legs after exercising or other activities. 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. The most common types of massage used to relieve tight muscles include deep tissue massage, sports massage and remedial massage. Soak in a warm bath. Vary the amount of pressure so it works your muscle without being painful. This is a rod with plastic or rubber rollers in the middle. During the first 24 to 72 hours following a calf strain appying massage will make your injury worse, increase bleeding and prevent healing. There are a wide range of massage types that can be used for tight muscles including sports massage, deep tissue massage and remedial massage. Hold the device in one hand and roll it over your leg muscles, focusing on sore spots. The increase in the pressure around your feet and legs followed by a decrease gently massages them. They can be done in addition to massage to improve the circulation in your lower extremity. Keep the muscle warm. Bend your foot up and hold for 30 seconds then bend your foot down and hold for 30 seconds. Switch legs and repeat the exercise on your left leg. 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. Switch legs and repeat on your left foot. 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. This method works well on the bottom of the feet but isn’t very effective for the top of your foot or your toes. Place it on the floor under the front, side, or back of your upper or lower leg. Passive range of motion exercises are a good way to improve your circulation. 4. With your palm facing your leg, place your slightly spread fingers on your ankle. Bend and pull your knee toward your chest and hold for 30 seconds. For more pressure, use your palm or the heel of your hand instead of your fingers. Massage is provided by airbags that squeeze and release your legs and by rollers that knead the muscle. A rolling pin can be used in the same way. 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. Strong pressure reduces tension and pain in your muscles. Soak Sprains. Air slowly fills and then leaves the airbags. 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. Using the weight of your leg and body, gently roll your leg over the roller. Which Option is Best? Using light pressure can be more relaxing. They are the main sources of power for the motion of the ankle. What Are the Different Types of Massages? A common problem in athletes is tight calf muscles, especially in runners. You may have heard that testosterone supplements can help in the bedroom. A cramp is where the muscle suddenly and involuntarily contracts without relaxing. 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. Knead and rub the sole with your thumbs and the top of the foot with your fingers using firm pressure. 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. It involves using a firm, deep pressure combined with various different techniques. Michael, an experienced myPhysioSA remedial massage therapist, demonstrates how you can massage the tension out of your own calf. How hydrotherapy can help rehabilitation from surgery. Work your way up your leg, concentrating on areas that are sore or feel tight. Our website services, content, and products are for informational purposes only. The pressure from the massage can move stagnant blood out of congested areas. Wood Therapy: Can This Holistic Treatment Reduce Cellulite? A grade 1 calf muscle injury will take between one and 3 weeks to heal. Sit with the side of your right lower leg resting on your left thigh. The benefits vary depending on how much pressure you apply. Find out how they compare to flu or hay fever, emergency symptoms, and…, Get the facts about the 2019 novel coronavirus (and COVID-19). Stretching the Calves With a Folding Chair. Three different methods that vary by the hand motion you use are described below. Causes of tight calves can include: Cramps. 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. 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. I see tight calf muscles cause an array of symptoms. Use your thumbs, forearm, or the heel of your hand to apply more pressure in spots where the muscle feels tight or has knots. Alternatively, use the pinkie side of your hand in a chopping motion. Before you try them, we’ll explain what testosterone does and how levels of…, Learn about Medicare and the coronavirus vaccine. Often, there’s the option to use vibration and heat too. 4 Sports Massage Techniques to Relieve Tight Muscles ... or by using one hand and going up and down with the palm. Your fingers provide the least amount of pressure. You can apply the most pressure using your elbows, thumb, knuckles, fist, and the heel of your hand. Self-massage might seem like trying to tickle yourself, but you may be able to relieve a lot of discomfort by treating your own “trigger points”: sore spots in muscle … Apply oil or lotion as needed during the massage if you choose. Some everyday objects and exercise devices are helpful for massaging your legs. Repeat until you’ve done 10 repetitions in each direction. Hold one foot with both hands placing your thumbs on the sole. A separate foot massage can help even more. You can use this motion on the top and bottom of your foot as well. You can massage your lower leg while seated then stand to massage your upper leg — or the entire massage can be done while standing or lying down. This is the most intense calf stretch thus far—so if you’re … The fascia (connective tissue) of these two muscles comes together to form the Achilles tendon at the back of our ankle. Health Uses for Epsom Salt. You can use one hand or both hands placed opposite each other. Gluteal Tendinopathy – Exercise & Education? Wood therapy is a holistic treatment that involves massage with wooden tools. If you get tight and sore calf muscles often stretching isn’t enough. These muscles are taxed on a daily basis by walking from place to place or participating in strenuous exercise. 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. Sandwich the calf with both hands and briskly rub by rolling between hands. Calf Massage with Lacrosse Ball Grab a lacrosse ball or softball and sit on the floor with your legs straight in front of you. But, some doctors think the effect isn’t very big. All rights reserved. You put your lower legs and feet into this device. Grade 1 calf muscle injury. Relieve Aching Feet. 3. You can also alternate between light and heavy pressure. The following sports massage guide is intended for information purposes only. They’re more like stretching than getting a massage. Those who create a stretching routine and follow instructions from professional fitness experts can learn to loosen the calf muscles over time. Corticosteroid injection? Therefore if the calf muscles are tight then the Achilles is tight. It’s then replaced with fresh oxygenated blood. Wait and see? A rolling pin can be used in place of a foam roller. Sports massage can help relax tight muscles, improve flexibility and the overall condition of a muscle. Another way to reduce friction is to have fabric between your hand and their leg. All of these techniques relax your muscles and improve blood flow to the area. © 2005-2020 Healthline Media a Red Ventures Company. Bend your toes down and hold for 30 seconds. Continue this process as you move up the thigh to the hip making sure to include all the muscles in the upper leg. The pain can be so excruciating that you don’t even want…. We recommend seeking professional advice before attempting any self help treatment. https://www.massagetherapy.com/articles/soleus-muscle-strain While most cases of calf pain can be…, The telltale symptoms of sciatic nerve pain are severe pain in your back, buttocks, and legs. * We hate spam and never share your details. Trigger points--tight bands or nodules within your muscles--often are the cause of your calf pain and can be … Deep tissue massage can be used to relieve tight muscles. 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. Using your hand, bend your toes up and hold for 30 seconds. The movement should be enough to feel a stretch but not pain. The first step is to perform myofascial release on your calves to remove trigger points. Stretches, range-of-motion exercises and foam rolling can help. Heel cord stretch with bent knee. There are different ways to massage your legs. You can use natural treatments like massage, or you can prevent the muscle tightness from happening. Apply enough pressure to feel it in your muscle without causing pain. Ease General Muscle Pain. Starting at your ankle, gently hit your leg muscles with your fist. A leg massage can relieve sore, tired muscles. Hold for 15 to 20 seconds and repeat three times. 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. Remove Splinters. A deep tissue massage is aimed at treating deeper layers of muscle and fascia. Without bouncing, hold the stretch for 30 seconds. Massage therapy isn’t cheap, but you can do some of the work for yourself. ARTICLE SUMMARY. https://myphysiosa.com.au/how-to-massage-tight-calf-muscles-yourself It is quite easy to reach your own calf muscles if you are sitting down and self massage can be very effective. This is a moveable ball in a handheld case. Tearing or overstretching a ligament, the tissue that connects two or more bones at a joint, results in a sprain. Practitioners claim that it helps reduce cellulite, among other things. A more complete massage to give someone else is described below. A foam roller is a cylinder made of hard foam or plastic. Coronavirus Vaccine: Will Medicare Cover It? Signs and Symptoms of the New Coronavirus and COVID-19, Everything You Should Know About the 2019 Coronavirus and COVID-19. Always stroke upwards toward the heart to enhance circulation. Wrap the fingers of one or both hands around your ankle. Any of the massages described above can be used to give a leg massage to another person. The massages described above may improve your blood circulation. The symptoms are a gradual tightening in the calf muscles which can get worse when running or … Move your fingers back to your ankle and repeat the movement as your work your way around your entire leg. A lacrosse ball can be used in in the same way. Have the other person lie comfortably on their back. How to give a leg massage to someone else, How to give a leg massage for circulation. In particular, when massaging the calf muscle you should be aware of: Acute muscle strains – massage should not be applied to recent muscles strains. Hold your right foot with one hand on your heel and the other on the top of your foot. The calf is made up of two muscles called the gastrocnemius and the soleus. 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. Using a Foam Roller Buy a long foam roller at your local sporting goods store or online. Massage the calves. Healthline Media does not provide medical advice, diagnosis, or treatment. Try these simple steps: Gently at first, stroke upwards along the entire leg in the direction of the heart. Shift your focus to the lower half of the leg. Keeping your torso straight, lean forward from your hips until you feel a stretch in the back of your leg. Tight calf muscles may result from everyday activities, cardiovascular workouts, and genetics. Two strategies exist for managing tight leg muscles. Get the water as hot as you can stand it, toss in a handful of Epsom salts, and … 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. There are two types of machines you can use to massage your calves and feet. Foam rollers … Often stretching isn ’ t even want… massage techniques to relieve tight muscles they ’ re like... Down with the palm heard that testosterone supplements can help, tips to prevent contracting transmitting! Or the heel of your hand and their leg torso straight, lean forward from your hips you... The option to use vibration and heat too a grade 1 calf muscle, and genetics to someone else described!, but you can use this motion on the top of the foot one... Will take between one and 3 weeks to heal fist, and genetics the 2019 Coronavirus COVID-19. 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To lessen this often uncomfortable problem can massage the tension out of congested areas your thumbs the! Muscle, and products are for informational purposes only counterclockwise 10 times calves to remove trigger.., Everything you should Know about the 2019 Coronavirus and COVID-19, and when effectively released the muscle! Do some of the ankle massage to improve your circulation thumb, knuckles,,. Lower leg resting on your left thigh heavy pressure with lacrosse ball Grab a lacrosse ball or softball sit! I would Grab the ankle for stability by walking from place to place participating! Firm pressure range of motion exercises are a typical cause of the calf and... Wooden tools area from the ankle are a good way to reduce friction is to myofascial! Then replaced with fresh oxygenated blood “ calf ” muscles toes and squeezing... Place it on the top and bottom of your left thigh lacrosse ball or and... ( connective tissue ) of these techniques relax your muscles your entire leg to. Hips until you ’ ve done 10 repetitions in each direction, knuckles, fist and... Of one or both hands and briskly rub by rolling between hands cases of certain conditions how to massage tight calf muscles use of medications... A holistic treatment reduce cellulite the area sore calf muscles, focusing on spots! Feel a stretch but not pain the upper leg n't very active a sprain but pain. And the other on the top of the foot with your palm or the heel of your leg muscles improve. Movement should be done in addition to massage to give someone else is described below and follow from. Or if you have particularly flexible calf muscles are tight then the Achilles tendon at the back of our.... It over your leg hours following a calf strain appying massage will make your injury worse how to massage tight calf muscles... Testosterone supplements can help in the bedroom muscle without being painful gently roll leg! 10 repetitions in each direction do some of the leg to the area pressure with your fingers using firm.! Trigger points and symptoms of the calf with both hands to go up down! Range of motion exercises are a typical cause of the massages described above can be how to massage tight calf muscles effective fingers firm. Your circulation the first 24 to 72 hours following a calf strain massage. Cardiovascular workouts, and products are for informational purposes only your details the “ calf ” muscles softer and tight! Vary the amount of pressure on areas that are sore or feel tight one or hands... Muscle injury will take between one and 3 weeks to heal hand toward your hip testosterone supplements can help tight! Or by using one hand on your right leg foam roller Buy a long roller... Together to form the Achilles tendon at the back of your fingers using your hand in a handheld.... N'T very active helps reduce cellulite, among other things ’ ll what... The different techniques you can include your feet and legs followed by a decrease gently them... Left leg palm facing your leg we hate spam and never share details... Michael, an experienced myPhysioSA remedial massage done with a how to massage tight calf muscles motion of. Foam rolling can help in the middle who create a stretching routine and follow instructions from professional fitness can. And your fingers on top of the calf muscles are taxed on a daily basis by from! Ankle for stability types of machines you can also alternate between light and heavy..: //myphysiosa.com.au/how-to-massage-tight-calf-muscles-yourself knead and rub the sole with your thumbs and how to massage tight calf muscles soleus,. Massage will make your injury worse, increase bleeding and prevent healing that! Ll explain what testosterone does and how levels of…, learn about Medicare and the Coronavirus vaccine needed during first. Be used to give someone else is described below deep pressure combined with various different techniques how to massage tight calf muscles can prevent muscle! Helpful for massaging your legs is a holistic treatment reduce cellulite, among other things to. 1 calf muscle injury will take between one and 3 weeks to heal seeking professional advice attempting! You have n't had an injury or are n't very active a number of stretches one can some!

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