MASSAGE AFTER A RUN

Running is a high-impact sport for the joints, given the repeated shocks experienced with each stride. You need to recover properly in order to start the next session on the right foot, improve performance and avoid injury!

In order to achieve this, we offer targeted recovery advice on massaging the muscles that are used the most when running. Ideally, a hand massage should be combined with a massage using a self-massage accessory. Each muscle group should be massaged for 5 minutes in order to be effective.

What parts of the body and what muscles should be targeted for a post-run recovery massage

LEGS

You can use a balm, oil or cream to massage yourself with the Aptonia massage products that contain essential oils for a relaxing effect. Find out more about the 3 textures here:  

And to finish off the massage and help you fully relax the muscles, you can follow this up using a self-massage accessory that will make the job easier for you. We recommend that you start with the manual massage to relax your muscles. This will make the self-massage accessory less painful to use.

1. Thighs: quadriceps and hamstrings

In order to properly relax the muscles, choose the soft or hard massage roller according to preference. The soft roller will provide a deep massage while the hard one will provide a deep and intense massage. 

You can also go for the electronic massage roller that will make the massage more effective thanks to its vibrations.

Massage of the quadriceps
  • Massage of the quadriceps
    Massage of the quadriceps
  • Massage of the hamstrings
    Massage of the hamstrings
  • Massage of the quadriceps with the electronic roller
    Massage of the quadriceps with the electronic roller

And to finish off the massage and help you fully relax the muscles, you can follow this up using a self-massage accessory that will make the job easier for you. We recommend that you start with the manual massage to relax your muscles. This will make the self-massage accessory less painful to use.

.

 

2. Calves

- The soft massage roller for an in-depth massage and the hard massage roller for a more intense in-depth massage.

- The massage ball that will help you massage the most tense areas.

- The massage stick that you can use to massage every side of the calf by applying the level of pressure that suits you.

- The double ball for a gentle massage.

Massage of the calves with the hard roller
  • Massage of the calves with the hard roller
    Massage of the calves with the hard roller
  • Massage of the calves with the ball
    Massage of the calves with the ball
  • Massage of the calves with the Modular massage stick
    Massage of the calves with the Modular massage stick
  • Massage of the calves with the double ball
    Massage of the calves with the double ball

.

 

3. Fascia lata

The massage stick is the best self-massage accessory for massaging this area on the side of the thigh. The massage roller can also be used on this area. This will make the massage more invasive and therefore more suited to those who are used to having massages!

Massage of the fascia lata with the massage stick
  • Massage of the fascia lata with the massage stick
    Massage of the fascia lata with the massage stick
  • Massage of the fascia lata with the soft massage roller
    Massage of the fascia lata with the soft massage roller

.

 

4. Adductors

For an easy massage, use the massage stick. Those who are more used to having massages can use the massage roller.

 

 

Massage of the adductors with the massage stick
  • Massage of the adductors with the massage stick
    Massage of the adductors with the massage stick
  • Massage of the adductive with the soft massage roller
    Massage of the adductive with the soft massage roller

.

 

GLUTES

The massage roller can be used for a general massage of the glutes, while the massage ball is for massaging a specific area where you feel tension.

Massage of the glutes with the electronic massage roller
  • Massage of the glutes with the electronic massage roller
    Massage of the glutes with the electronic massage roller
  • Massage of the glutes with the massage ball
    Massage of the glutes with the massage ball

.

 

BACK

- The double ball is for massaging the paraspinal muscles located to either side of the spine.

- The soft or hard massage roller is the ideal option for massaging the whole back from the top to the lumbar region.

- The massage stick is perfectly suited to massaging the lower back and will be easier to use than a roller for those who are new to self-massage.

Massage of the back with the double ball
  • Massage of the back with the double ball
    Massage of the back with the double ball
  • Massage of the back with the hard massage roller
    Massage of the back with the hard massage roller
  • Massage of the back with the Modular massage roller
    Massage of the back with the Modular massage roller

.

FEET

The small massage ball will be the ideal solution for relaxing the arch of the foot and making it comfortable after a run.

   

.

 

ACHILLES TENDON

You can apply the Aptonia relaxing gel to the Achilles tendon, which provides a cooling effect for a quick massage. It will help you recover and relax the tendons.

It can also be used on the joints, e.g. the knees and ankles, which are put under severe stress when running.

aptonia relaxing gel

To finish the recovery, you can also stretch the thighs, calves and glutes.  -> You can do a few light stretches just after the physical activity to relax the muscles. The stretches do not have to last more than 15-20 seconds and will be done without strain. If you stretch the muscles too much, you could tear the muscle fibres which have already been damaged during the physical activity. This will not help recovery. -> You can do a stretching session 4 to 5 hours after the physical activity in order to improve flexibility and range of movement. Hold the same position for 30 to 45 seconds once or several times with some strain, albeit without hurting yourself. Stretches should never be painful. Make the most of this session that is relaxing and will make you feel comfortable! If you are unsure whether the position is correct, don't hesitate to contact a physiotherapist who can show you how to do this. Not everyone needs to stretch. 

 

pierre-yves-physiotherapist

Pierre Yves

Our partner physiotherapist

DISCOVER OUR SELECTION TIPS

Advice
massage-recup
Sport is a healthy activity and the goal is to avoid injury and microtrauma and recover as quickly as possible to benefit from the advantages of sport and keep fit and in shape.
Advice
comprendre-automassage
Self-massage is essential to recovery, regardless of your level or sport. Recovery is a key phase that starts as soon as your workout is over. A post-workout self-massage is also a simple and effective way to prevent muscle soreness and injury. Add it to your training programme!
TOP OF PAGE