Difference between revisions of "Massage"

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User:Fellrnr (User talk:Fellrnr | contribs)
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These are my preferences on how to massage different parts of the body.
 
These are my preferences on how to massage different parts of the body.
 
* '''Feet'''. I use a trigger wheel to massage the underside of my feet.
 
* '''Feet'''. I use a trigger wheel to massage the underside of my feet.
* '''Calves'''. [[The Stick]] works well on the calves, but requires a lot of force to get deep enough. (I have disproportionately larger claves than arms.) Using your knee to massage your other leg's calf works surprisingly well. Cross your legs so you calf rests on your knee and then rub the calf up and down the knee. The [[Thumper]] also works well on the calves.   
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* '''Calves'''. [[The Stick]] works well on the calves, but requires a lot of force to get deep enough. Using your knee or elbow can get quite deep with good control, but can be awkward. The [[Thumper]] also works well on the calves.   
 
* '''Hamstrings and hip adductors'''. [[The Stick]] works best here, but make sure the knee is bent and the foot supported so that the hamstring is relaxed.  
 
* '''Hamstrings and hip adductors'''. [[The Stick]] works best here, but make sure the knee is bent and the foot supported so that the hamstring is relaxed.  
 
* '''The quads'''. Use the [[Foam Roller]], but take time to go deep enough to work the full muscle. [[The Stick]]  can help, but it's hard to go deep enough. The elbow is great for going deep with lots of control. Be careful using only the Foam Roller, as this tends not to get to the VMO (see below for details).  
 
* '''The quads'''. Use the [[Foam Roller]], but take time to go deep enough to work the full muscle. [[The Stick]]  can help, but it's hard to go deep enough. The elbow is great for going deep with lots of control. Be careful using only the Foam Roller, as this tends not to get to the VMO (see below for details).  
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File:QuadThumperVMO.JPG|The thumper works a little better on the VMO, where you can apply more pressure.
 
File:QuadThumperVMO.JPG|The thumper works a little better on the VMO, where you can apply more pressure.
 
File:QuadSoftball.JPG|I find the softball rather awkward to use, but it can go deep. You’ll notice I’m using my other leg to control the pressure, which you can also do with the foam roller. Using sandpaper to roughen up the surface of the softball helps in controlling it.  
 
File:QuadSoftball.JPG|I find the softball rather awkward to use, but it can go deep. You’ll notice I’m using my other leg to control the pressure, which you can also do with the foam roller. Using sandpaper to roughen up the surface of the softball helps in controlling it.  
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=Hip Massage=
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The hip can be tricky to self-massage due to its location. This is quite a small area, between the hip joint and the crest of the pelvis ([http://en.wikipedia.org/wiki/Iliac_crest iliac crest]), massaging primarily the [http://en.wikipedia.org/wiki/Tensor_fasciae_latae Tensor fasciae latae]. Below the hip joint is covered in quad massage and the buttock area is covered under glute massage. Hip massage may help with [[Knee Pain]] and [[Iliotibial band syndrome]] (ITBS).
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<gallery widths=300px heights=200px caption="Hip Massage">
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File:HipRoller.JPG|The roller can be effective at massaging the hip, but full body weight can be too much for this area. Use your opposite leg to control how much weight is applied to the hip. Use both arms to stabilize your body and control the movement up and down.
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File:HipStick.JPG|The stick can work on the hip, but it can be tricky to sufficiently relax the muscle while getting a good angle with the stick. Bend over towards the side being massaged to try to relax the hip muscles.
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File:HipSoftball.JPG|This is similar to using the foam roller, but more targeted and slightly harder to control.
 
</gallery>
 
</gallery>
  

Revision as of 09:44, 27 May 2012

Massage can find Trigger Points, as they can be felt as hard knots and are painful to the touch. Massage can also treat the trigger points, by applying pressure to them until the muscle relaxes. The pressure can be continuous or repeated pulses. There are other treatments for trigger points, such as ultrasound, lasers, injections, etc., none of which I've tried.

1 Types of Massage

Massage can be provided by another person, or you can do self-massage. Self-massage can use your hands, or in limited situations, another body part, such as using a knee on the opposite calf. Using The Stick or Foam Roller is often more effective however.

2 Overview of Massage Techniques

These are my preferences on how to massage different parts of the body.

  • Feet. I use a trigger wheel to massage the underside of my feet.
  • Calves. The Stick works well on the calves, but requires a lot of force to get deep enough. Using your knee or elbow can get quite deep with good control, but can be awkward. The Thumper also works well on the calves.
  • Hamstrings and hip adductors. The Stick works best here, but make sure the knee is bent and the foot supported so that the hamstring is relaxed.
  • The quads. Use the Foam Roller, but take time to go deep enough to work the full muscle. The Stick can help, but it's hard to go deep enough. The elbow is great for going deep with lots of control. Be careful using only the Foam Roller, as this tends not to get to the VMO (see below for details).
  • The Glutes. A softball is the best approach I've found for the glutes. I use a 16 inch circumference softball. (Thanks to Charles W for this tip!).
    • Be careful near the Piriformis. The Piriformis lies over the sciatic nerve, so massage in this area can be quite painful. Problems in the Piriformis muscle can cause Piriformis Syndrome.
  • ITB and Tensor Fascia Latae. This is a classic use of the Foam Roller, but remember to massage high enough to reach the TFL. I find The Stick works better on the TFL itself. See Iliotibial band syndrome for more details.
  • Back. The Foam Roller can help stretch the back, and provides some level of massage.
  • Hip Flexors. The hip flexors are always hard to massage as they are very deep. I have learned to lie on my back with my knees up and use my hands to massage my hip flexors. I have to relax the abdominal muscles and follow the hip flexor from the iliac (hip) crest down towards the spine. Raising my knee slightly will use the hip flexors so I can check that I am on the muscle. You really need someone with training to teach this technique to you, as you are getting to muscles near the spine from the front; there's lots of important bits you have to bypass to get there ;}
  • Back. I have a Panasonic massage chair that does a good job on my back. Far from cheap, but it's proved its worth over the years I've had it. If I need more than the chair, I get my wife to use the Thumper or I use my Teeter Inversion Table. (I had Back Surgery so looking after my back is critical to me.)

3 Calf Massage

4 Quad Massage

5 Hip Massage

The hip can be tricky to self-massage due to its location. This is quite a small area, between the hip joint and the crest of the pelvis (iliac crest), massaging primarily the Tensor fasciae latae. Below the hip joint is covered in quad massage and the buttock area is covered under glute massage. Hip massage may help with Knee Pain and Iliotibial band syndrome (ITBS).


6 See Also