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Self-Massage for Runners

Updated: Sep 1, 2022

Try these moves between massage sessions, especially after running for a long distance. I suggest using a massage oil or lotion infused with either eucalyptus or rosemary essential oil. Eucalyptus helps to reduce joint pain and inflammation. It is often found in over-the-counter creams and ointments. Rosemary essential oil is a pain reliever and may be more effective than acetaminophen.

  1. Sitting in a chair or on the floor (preferred), begin by using both hands to squeeze and release the upper thigh. Work downward toward your foot. Work the front, back and both sides of the full length of both legs.

  2. Roll the calf muscle back and forth between the heels of your hands. Work both legs from the knee to the ankle in a rhythmic motion.

  3. Make circles with your fingertips or the heel of your hands along the full length of the legs.

CAUTION: Work within your own pain tolerance; proceed with caution. Remember that your muscles may be very tight or sore from running. If you don't experience any improvement or if the pain is intense, discontinue your self-massage session.

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