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From Fellrnr.com, Running tips
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Massage is a critical part of my training program, and I don't believe I could be successful without it. 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.
=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 [[Injury prevention using 'The Stick'|The Stick]] or [[Foam Roller]] is often more effective however.
* '''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.)
=Frequency of Massage=
I am not aware of any studies around the optimal frequency or timing for massage. My personal approach is as follows:
* Once a day I will use the stick on all the muscles in my legs. This is primarily to check for any [[Trigger Points]] or other unexpected soreness, but it also functions as a minimal massage to keep things lose.
* I try to spend at least 1-2 hours a day doing preventative massage. I concentrate on using The Stick on my calves and the foam roller on my quads, but I also try to get to other muscle groups as well. This can be done while on the phone or watching TV, so it's not dedicated time, and I will often spend 3-4 hours in massage on a good day.
* If I have a specific problem, my approach is to massage little and often. I find that massaging a problem spot for 5-10 minutes several times a day seems to work better than one deeper session of massage. I'll back that up with [[Cryotherapy]], often icing for 2-4 hour (this is instead of the massage above due to time limits).
This approach may not be optimal for you; I'm putting an unusual level of stress on my legs, and I find my quads need extensive massage to be effective.
=Calf Massage=
<gallery widths=300px heights=200px caption="Calf Massage">
