Self-Massage: Tips for Combating Muscle Aches from the Comfort of Your Own Home.
While exercise, stretching and soaking in a tub might take care of muscle aches for some, others need a little more help. A professional massage therapist is just a phone call away but this is not always a practical solution for all. The lucky ones live with an amazing amateur masseuse, but not all of us are so fortunate. This is where self-massage comes in handy and with a wide range of tips & tools available; taking care of yourself – by yourself – can be easy, affordable & effective.
• Relax: If you are tense while you self-massage, the benefit will be null. Leave the worries of the day behind and create a comfortable environment where you can totally relax. Set aside the time, prepare tools and areas for self-massage in advance to easily transition from one to another. Maintain a comfortable position with non-constricting clothing. It can be further beneficial to add aromatherapy, candles, scented oils, soft music and low lights.
• Heat Therapy: Heat loosens up better than cold, so starting, staying &/or ending in a warm environment such as a bath is beneficial. Using heat packs throughout the massage process will also allow heat continuous heat flow..
• Stretches: Hold static stretches for 30 seconds to lengthen each muscle group.
• Foam rollers: Extra pressure exertion for all areas of the body. All shapes & sizes; with bumps, rubbery spikes, smooth or on a handle. By slowing rolling over various areas of your body (or your body rolling over the roller), you will help break up adhesions and scar tissue, speeding up the healing &/or recovery process after a workout too.
• Balls/Rolls: Whether a single orb, on a rope, a handle or the circular end of a massage tool; much like foam rollers, these exert pressure, but by being smaller they allow for a more targeted deep tissue massage.
• Trigger point concentration: “Knots” in muscle tissue that feels harder than normal and are tender to touch. These areas should be concentrated on which may alleviate pain in the surrounding area.
• Massage balm, lotion or oil: Balm or lotion provide less mess and clean up, but oil has a higher penetration rate.
• Sleep: Well-known to be a natural ailment healer, a good night’s sleep (especially after self-massage) is ideal.