There’s nothing like a good massage. Laying face down on a soft heated table while eucalyptus essential oils waft through your nose and you listen to soothing ping-pongy music as someone gently rubs out all the tight tissue on your body is truly what heaven must feel like. Not to mention no one is asking you questions like “Do we need more milk?” and “Where did the sky come from?”…um, it came from the sky…duh. But in addition to the wonderful relaxation and psychological benefits massage brings it also has numerous physical benefits to help our bodies work and feel better. Unfortunately, with all the time constraints life brings (not to mention the global pandemic) it may be hard to find time to get out and get a massage. Luckily there are several wonderful tools and easy ways to give yourself a massage at home.
Benefits of Massage:
When muscles are overworked or we spend too much time in a particular position, the soft tissue known as the fascia becomes inflamed and tight. This is what causes the feeling of tight and sore muscles. By performing massage (or self myofascial release) you can help to loosen this fascia and improve your mobility, reduce pain, and improve your overall feeling of well being.
The benefits of massage include:
- Improved circulation
- Pain relief
- Reducing muscle fatigue & tightness
- Improved flexibility
- Improved athletic performance
So while it might be challenging to get out of the house for a massage you can use some very inexpensive tools to massage yourself at home. Below are some of my personal favorites:
The best tools to massage yourself at home:
Thera-cane:
This is best for knots around the shoulder blades. This awesome tool is designed to allow you to dig into muscle knots (or trigger points) around your upper back. By keeping sustained pressure on these knots you can encourage them to release.
Foam roller:
This tool is best for rolling out tight muscles such as hamstrings, upper back, lower back, your IT band and calves. It is a great way to relieve tension and tightness in these muscle areas but requires a bit of coordination. Use a foam roller by rolling over a painful area using your body weight and hold for up to two minutes to release pressure. A foam roller can also be used for improving posture by laying over the top and stretching out your chest and increasing your thoracic (mid back) mobility.
Muscle Roller Stick:
A muscle roller stick is a wonderfully nifty little device. It is a great tool to use on tight leg muscles such as your quads, your shins, your IT bands and your calves. This is great for walkers and runners who often have very tight muscles and fascia in these areas. Simply roll the stick up and down while applying a bit of pressure to help relieve tension and tightness. In a pinch you can even substitute a rolling pin to perform the same task.
Tennis Ball (can also be a lacrosse ball):
This is a great way to work out knots and tightness in the hip and gluteal region. It is especially helpful for anyone experiencing gluteal or sciatic nerve pain. (Ahem, where my pregnant ladies at?) But a tennis ball can also be used similar to a foam roller. Simply use your body weight to apply pressure to any tight regions of your body. Use of a tennis ball is also very helpful for scapular pain, neck tension, and foot pain.
I use many of these tools on a regular basis both in the clinical setting and also on myself at home. If you’re a runner or a walker you should definitely be incorporating some type of massage or foam rolling to work out those tight leg muscles. Regardless of your activity level, regular massage is great for your muscles and your body. It hurts so good. I promise.
–Monica