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Recuperation: Self-Massaging

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In this video, you will learn how to self-massage to help your body recover from your running training.

For more videos on recovering after your training, take a look at the rest of this chapter in our Running program.

Learning to self-massage is a good way of releasing strain in your muscles. Discover how by watching this short video!


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ehautemont - Sikana
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Recuperating after exercise is crucial in order to enjoy all the benefits of your run and to avoid injuries.

In this video, you will learn how to self-massage in order to loosen your muscles and make them more supple after practice.

For a self-massaging session, you will need a tennis ball and a massage roller. If you do not have one of these, you can use a rolling pin.

We will see how to massage different parts of your body yourself: your feet, your calves, your thigh muscles, and finally, your back and buttocks.

Firstly, your feet.

Stand upright.

Place the tennis ball on the ground and gently roll it under your foot, pressing down firmly with the sole of your foot.

After 30 seconds, switch to your other foot.

Secondly, your calves.

Sit down and take your massage roller.

Roll it up the back of your leg, from the ankle to just below the knee, with a view to eliminating tension in the most sore parts of your body.

Roll it back down and start this action again, pressing down on different areas in order to massage the whole muscle.

Thirdly, the thigh muscles.

Start with your adductors, in your inner thigh. Stay seated and stretch out your right leg. Massage the inside of the thigh with the roller. After 30 seconds, do the same to the left thigh.

Next, your quadriceps, at the front of your thigh.

Still sitting, with your leg stretched out, bring the roller up and down the front of the thigh, being careful to press down, first on the middle, then on the left and right sides.

Finally, your hamstrings, at the back of the thigh.

Kneel down on your left knee, bending your other knee.

Press down firmly on the roller while slowly rolling it up and down the back of your thigh.

Fourthly, your buttocks and back.

Stand up straight. Make yourself as tall as possible by inhaling, then massage your buttocks using the roller.

Next, use a similar massaging movement with the roller, rolling it up and down the length of your back.

Now you know how to massage your muscles for yourself.

Over to you!


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Sikana - Cross Training for Recovery
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