Running Reimagined: Smart Plans for Athletes [f81d]

Running, as a low-threshold 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 enjoy the joy of exercise by moving your legs. 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 or rest. These are very good choices, but prevention is the most important.

Currently, massage and stretching are considered the best methods to prevent injuries and aid in recovery.Proper massage can soothe nerves, help you recover faster from the fatigue of long-distance running, and effectively prevent injuries. Today, I will explain the benefits of massage after running~

Why do you need a massage after running?

Most people's legs will be sore or swollen after running, mainly because the body relies on the legs to move forward during running, causing blood to concentrate in the leg muscles. After running, the blood has not yet returned to the body, resulting in a feeling of leg swelling.

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 cause 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 body flexibility, and provide protection.

What are the benefits of massage after running?

A proper massage before running can effectively reduce muscle viscosity and muscle tension, making the body's motor system suitable for exercise. A massage after running can promote the elimination of fatigue and restore muscle activity.

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

For example, some runners experience pain around the joint capsule on the inside or outside of the knee after running, which can severely limit knee flexion and extension and slow down movement. For this symptom, it is recommended to focus on massaging the muscle groups around the thighs during warm-up before running. This will significantly relieve 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 the palms to gently rub the muscles, being careful not to use excessive force, as this can have the opposite effect. Using massage oil can make the massage smoother and help with relaxation and recovery.

1. Foot massage

Start the foot massage from the toes, placing the toes against a wall, keeping the arch and heel straight, and stretching the toes. Hold this position for about 10 seconds and repeat 10 times. Alternatively, you can 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 the feet, then move towards the ankles until you feel comfortable in the soles. When massaging the soles,you canroll a plastic bottle filled with water back and forth 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 calf muscles are warm, then use your fingers to massage the muscles at the back of the calves, starting from the ankles and slowly moving upwards.Your fingers should spend more time on the ankle area, as it endures significant impact during running.

Then switch from fingers to fists, using greater force to massage the muscles at the back of the calves, especially the painful areas, following the same bottom-to-top sequence. After about one or two minutes of massage, switch to the other leg and repeat the steps.

3. Knee massage

When massaging the knees, sit on a chair and naturally extend your legs. Use both hands to massage the muscles around the knees, and after a few repetitions, switch to the other leg.There are often tender points around the knee joint, usually on the inside or outside. When you find these tender points, use your thumbs to press and rub from light to heavy, aiming for a feeling of soreness.

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

4. Thigh massage

When massaging the thighs, it is best to lie flat. Unlike other parts, thigh massage requires both hands, as the thigh muscles are generally thicker, and one hand cannot achieve the desired effect.First, massage the front thigh muscles, starting from the knee and moving upwards, pressing repeatedly about 5 to 10 times.

Then, form your hands into fists and continue massaging this part of the muscle, one hand on each side.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 running. To effectively eliminate fatigue, it is recommended that runners follow the steps to complete stretching and cooling 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.