Use your hands to bounce and wiggle the calf. Massage the calf with your fist. Locate knots. A skilled massage therapist may also to identify tight areas of the muscle at risk of future injury. Rock from side to side, noticing where you feel knots and tightness in the muscles, using the motion to massage out your calves. Check for contraindications. Massage techniques to relax the calf muscles If you don’t have the time or means to seek a qualified practitioner, then there are techniques you can do at home to help with leg soreness. Remain here anywhere from 30 seconds to one minute. Remove shoes and clothing so your feet and legs are bare. Using circular motions gently press into the calf muscle. 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. Michael shows you the different techniques you can use to release the taut areas of your calf muscle, known as trigger points. It’s one of massage don’ts unless you have super thumbs. You may develop stiff calf muscles due to playing sports or not stretching properly before a workout. Wait and see? 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 first step is to perform myofascial release on your calves to remove trigger points. Substitute a rolling pin or massage stick tool to deliver long massage strokes. Sign up now . Massage the calf with your fist. Then lean forward, move the prop down the calves an inch, and repeat. Follow a few simple massage techniques to relax the calf and promote healing. Stop when you reach the back of your knee. Sit in a chair. Gluteal Tendinopathy – Exercise & Education? (The hamstring massage is a bonus!) Rest the belly of your sore calf muscle on the knee of the other leg. Positioning. A Web Experience brought to you by LEAFtv, How to Locate the Reflexology Bladder Zone. * We hate spam and never share your details. The calf powers the Achilles tendon, which controls the heel. These are places where the calf muscle has not fully relaxed, producing pain. If you get tight and sore calf muscles often stretching isn’t enough. These techniques relax the muscle. How to massage calf muscles. Using Rad Rounds therapy balls Rock from side to side, noticing where you feel knots and tightness in the muscles, using the motion to massage out your calves. Shake the belly of your calf muscle. Calf strain Exercises. It is quite easy to reach your own calf muscles if you are sitting down and self massage can be very effective. Time needed: 30 minutes. These are places where the calf muscle has not fully relaxed, producing pain. Calf strain Rehabilitation program. Are you currently breastfeeding? Shake the belly of your calf muscle. Cover the entire width and length of … Tight calves can be a painful experience and make it difficult for you to walk or run. Using circular motions gently press into the calf muscle. Pain in the calf is usually the result of inflammation or injury to these muscles or the tendon. Use your thumb and fingertips to press the muscle and then release it. Lie face down with the feet relaxed, either by supporting with a rolled towel, or allow the feet to hang over the end of the massage table. Calf Massage with Lacrosse Ball. To increase the sensation, you can use a denser object such as therapy balls. Always check for contraindications, especially Deep vein thrombosis to ensure it is safe to perform sports massage. Rub the calf muscles with both hands using long upward strokes. Starting at the ankle, press the sides of the index fingers against the back of the leg and move the hands upward. These techniques relax the muscle. Cover the entire width and length of the calf. See more… More on Calf strain. Stroke your calf muscle. My thumbs are tired just by doing this in the air. Use your thumbs, forearm, or the heel of your hand to apply more pressure in spots where the muscle feels tight or has knots. Bend your knees and place your feet flat on the floor. If you get tight and sore calf muscles often stretching isn’t enough. Your calf is formed from two leg muscles, the gastrocnemius and the soleus. The signs of tight calf muscles that the athlete might feel is a gradual tightening of the calf muscles over time, which can get worse when running or improve while running only to tighten up later. Continue this kneading motion for 3 minutes. 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. Repeat 10 times. The key is to remember not to apply too much pressure, as this can risk damaging the muscle further. Tight calves may be the result of a strain or tear in one of the calf muscles or it could be due to a cramp or spasm in the muscle, which is painful but usually short-lived and treated by stretching. It is quite easy to reach your own calf muscles if you are sitting down and self massage can be very effective. 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. Michael, an experienced myPhysioSA remedial massage therapist, demonstrates how you can massage the tension out of your own calf. Ahhh the thumb circles – very typical massage move that kills your thumbs. Use your hands to bounce and wiggle the calf. Corticosteroid injection? 3:16. Michael, an experienced myPhysioSA remedial massage therapist, demonstrates how you can massage the tension out of your own calf.. Tips to prevent mastitis: Postnatal Physio Adelaide, How hydrotherapy can help rehabilitation from surgery, Is your child bed wetting? Tightness in the calf muscle is also sometimes a symptom of overuse so if you are experiencing some pain and stiffness it might be signal from your body that you are overtraining. How to massage tight calf muscles yourself Massage Adelaide Mount Barker - Duration: 3:16. myPhysioSA MT Barker 143,692 views. Self Massage: Calf and Lower Leg - Duration: 8:14. Use your fingers to dig into the belly of the calf and isolate the problem areas. Grab a lacrosse ball or softball and sit on the floor with your legs straight in front of you. (The hamstring massage is a bonus!) Use your thumbs, forearm, or the heel of your hand to apply more pressure in … Locate knots. Women may also wish to pursue alternative methods of massage therapy or physical therapy, both of which will provide customized treatment plans to relieve tightness not only in the calves, but throughout the body. Try massage oil to warm up the calf. Complete the massage by repeating the techniques in Step 2. Paediatric Continence Physio Adelaide, Ode to the Weekend Warriors Sports Injury, 7 Reasons Why Joining a Gym Might Be a Bad Idea. If your massage techniques produce pain, reduce the force used or stop the massage. Rub the calf muscles with both hands using long upward strokes. I already sent him the link to my old video on how to massage your calf without using hands. Use your fingers to dig into the belly of the calf and isolate the problem areas. Best Calf Massages 1. Which Option is Best? Palpating (feeling) the muscles may identify tight lumps bumps and areas of spasm where the muscle fibres have tightened up and will be painful and tender to touch. Trigger points are often described as knots in a muscle, and when effectively released the whole muscle will become softer and less tight. Position the patient on a firm base, preferably a massage table. My client told me he uses his thumbs to massage his tight calf muscles and his thumbs get tired quickly. Then come to stillness. Luckily, you can relieve tightness in this area by doing calf stretches and rolling out your calf muscles with a foam roller. A comprehensive step by step calf strain rehabilitation program created by Senior England Rugby Team Physio Phil Pask. How to massage calf muscles.