Your Running Journey: AI-Powered Plans by GPT-4o [7364]

Running, as a low-barrier sport that is easy for people to participate in, has its unique advantages. As long as you have time and wear suitable gear, you can start running and enjoy the joy of exercise. However, this simple and easy exercise often brings some minor injuries.

For long-distance or long-duration running, injuries are mostly chronic, with symptoms often occurring in the knees, ankles, feet, and lower back. After injuries occur, many runners choose to seek medical treatment and rest. These are all very good choices, but prevention is the most important.

Currently, massage and stretching are considered the best methods for preventing injuries and aiding in recovery.Proper massage can soothe the nerves, help you recover faster from the fatigue of long runs, and effectively prevent injuries. Today, I'll explain the benefits of post-run massage~

Why do you need a massage after running?

After running, most people's legs feel sore or swollen, mainly because the body relies on the legs to move forward, causing blood to concentrate in the leg muscles. After running, the blood has not yet returned to the body, resulting in a swollen feeling in the legs.

Soreness is due to the accumulation of lactic acid produced during leg movement, which is a normal phenomenon during exercise. To relieve post-run leg swelling and soreness, simply give your legs a thoughtful massage.

Running can bring some injuries, both acute and chronic. Some runners experience varying degrees of adverse reactions after long-term running training or competitions. At this time, proper massage and stretching can stretch muscles and tendons, relax bones and blood vessels, eliminate tension and soreness in body parts, enhance flexibility, and provide protection.

What are the benefits of post-run massage?

Pre-run massage can effectively reduce muscle viscosity and tension, bringing the body's movement system to a suitable state for exercise. Post-run massage promotes fatigue elimination and muscle recovery.

Elastic muscles are best for exercise, and massage promotes muscle strength and movement speed. Many foot and knee injuries from running can be prevented and alleviated through effective pre- and post-run massage.

For example, some runners experience pain around the knee joint capsule after running, which can severely limit knee flexion and extension. For this symptom, it is recommended to focus on massaging the thigh muscles during warm-up. This will significantly alleviate knee pain.

How to massage the legs after running?

Massage tips

Start from the feet and slowly move upwards, massaging the muscles with appropriate force. Use your palms to gently rub the muscles, being careful not to apply too much force, as this can have a counterproductive effect. Using massage oil can make the massage smoother and help with relaxation and recovery.

1. Foot massage

Start by stretching your toes against a wall, keeping the arch and heel straight, and hold for about 10 seconds, repeating 10 times. Alternatively, sit on a chair and press each toe with your hands, ensuring the pressure is appropriate to avoid pain.

After massaging the toes, use your thumbs to press the soles and tops of your feet, then move towards the ankles until you feel comfortable.When massaging the soles,you can roll a plastic bottle filled with water under your feet, which is a convenient andeffort-savingmassagemethod.

2. Calf massage

The calf muscles are crucial for running. Before massaging the calves, ensure the muscles are warm, then use your fingers to massage the back of the calves, starting from the ankles and moving upwards.Focus more on the ankle area, as it takes a lot of impact during running.

Then switch from fingers to fists, using more force to massage the back of the calves, especially the painful areas, moving from bottom to top. After one or two minutes, switch to the other leg and repeat the steps.

3. Knee massage

Sit on a chair with your legs naturally extended. Use both hands to massage the muscles around the knees, repeating several times before switching to the other leg.There are often tender points around the knee joint, usually on the inside or outside. When you find these points, use your thumb to press and rub from light to heavy, aiming for a sore and swollen feeling.

Next, massage the patella, which covers the knee joint like a lid. Use one or both palms to press on the patella, gradually increasing the pressure and rubbing back and forth for about three minutes.

4. Thigh massage

When massaging the thighs, it's best to lie flat. Unlike other areas, thigh massage requires both hands because the thigh muscles are usually thicker, and one hand may not be effective.Start by massaging the front thigh muscles from the knees upwards, pressing repeatedly about 5 to 10 times.

Then, with both hands in a fist, continue massaging this part of the muscles.If you still feel unsatisfied, you can use some massage tools. Then start massaging the back muscles, using a similar method to the front.

Summary

After running, runners often need to complete relaxation steps to truly finish their run. To effectively eliminate fatigue, it is recommended that runners follow the steps to complete stretching and cool-down exercises, and then thoroughly massage the leg muscles and joints. Taking a hot shower can also make the muscles softer and more relaxed, enhancing the massage effect.