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.
Tennis balls are far too forgiving 
