Whenever I go for a massage, I’m always asked whether to get a Swedish massage or deep tissue massage. My answer is the same, “dunno”, which defaulted to a swedish massage. Until recently, I didn’t know what either one felt like, so I lucked out.

It turns out that after a really long or hard run, you should NOT have a deep tissue massage because your leg muscles are inflamed after a difficult workout or completely broken after a long race (marathon and greater distance) to the point where manipulation may be harmful rather than helpful to healing.  If you do get a massage, only light long flowing strokes that relax, calm, lengthen, and flush out waste is advisable. The key to recovery is hydration is key.

To that end, I found an article that provides basic instruction on Do-It-Yourself Massage techniques focused on the legs and soothing the aches, pains and bumps that only you know.

http://fitbie.msn.com/get-fitter/tips/diy-massage-techniques-runners/tip/0

DIY Massage Techniques for Runners

Self-massage is an effective way to ease muscle tension after an intense workout. The pressure used releases knots, says Leslie Goldblatt Denunzio, a Brooklyn-based sports massage therapist. And the stroking and circular movements stimulate blood flow and flush excess waste from the muscles. “Self-massage is an important part of training that can help you prepare for, and recover from, big races,” she says. Make a few slow passes over each area. If you find tender spots, gently hold the pressure for several seconds.

Hamstrings

Hamstring Massage
Image: Mitch Mandel
Sit on the floor, bend one knee, and relax that hamstring. Use both hands, fingers pointing toward each other, and make small circles working down from the top of the hamstring to the base. Repeat on the opposite leg.

Quads

Quad Massage
Image: Mitch Mandel
Sit in a chair and place your forearm at the crease of your thigh and hip. Lean forward, press into leg, and slowly glide forearm into muscle, working toward the knee. (You can also try this using both fists.) Repeat on the opposite side.

Calves

Calf Massage
Image: Mitch Mandel
Place one foot on a chair. Glide the heel of one hand up the muscle. Next, glide both fists up from ankle to knee. After a few passes, squeeze the calf with your thumbs, and then make small circles. Repeat on the opposite leg.

Soles of Feet

Sole of Foot Massage
Image: Mitch Mandel
Place a small bounce ball under one heel. Stand and sink your body weight onto the ball. Slowly roll the ball from the heel to the base of the toes, spreading toes wide when the ball passes near. Repeat on the opposite foot.
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