According to statistics, from time to time all people experience heaviness and pain, swelling in the legs, and many have night cramps. When such phenomena are rare and easy to pass, in most cases you can not worry. This may be fatigue or increased physical activity. If strong discomfort is repeated systematically or often, then you should pay more attention to your legs. Excellent in such cases helps calf muscle massage. About techniques and methods of execution described in this article.
Lower leg anatomy
In order not to harm the tissues and structures of the body, it is necessary to have minimal knowledge of the anatomy of the corresponding organ. As the shin sways, it consists of the tibia and tibia, which are connected to each other using a dense membrane.
This structure is surrounded by three groups of muscle tissue:
- Lateral. It includes long and short peroneal muscles, which perform the lifting of the outer edge of the foot. Their functions also include monitoring the correct setting of this part of the leg and strengthening the longitudinal and transverse arch.
- Front Composition - the tibial muscle and two long extensors controlling the movement of the toes. This ligament provides the movement of the foot, but does not protect its bones, so the front leg injuries cause severe pain.
- The back. This part consists of two layers - deep and superficial. The first includes the popliteal, posterior tibial muscle and two flexors of the fingers, the second - the plantar and triceps. Important tendons, ligaments and blood vessels are located in this area, therefore, calf muscle massage should be carried out carefully due to the high sensitivity of the zone.
The limbs are subject to great physical exertion, which massage can relieve. The selection of techniques and methods of exposure is strictly individual, depending on the condition and age of the patient.
Sports massage
The technique of this massage came from the time of ancient sports. In between competitions, the athletes tried to stretch their tired legs to give them new strength. Modern athletes also use appropriate techniques during tournaments and training.
Sports massage combines two types of effects: superficial and deep. Before you massage the calf muscle, the specialist heats the surface of the patient’s leg, and then with active pressure stimulates the inner muscle layer.
Massage produces the following effect:
- tension is relieved, and relaxation comes;
- there is anesthesia of inflamed areas;
- the body is rehabilitated after increased stress and injuries;
- the musculoskeletal system is strengthened;
- joint mobility increases;
- physical characteristics of the body improve.
Sports massage is divided into preliminary, rehabilitation and training stages. Each technique is considered as an independent procedure, which lasts from five to sixty minutes.
Classic massage
The techniques of this massage are basic for therapeutic, sports and hygienic massage. Before you massage the calf muscles, a cream is applied to the specialist’s hands and the patient’s body, which facilitates the procedure. This massage is used to relax the limbs, get rid of pain symptoms, increase joint mobility.
When conducting a classic massage, the following techniques are used:
- stroking;
- squeezing;
- grinding;
- kneading
- compression
- pressure;
- felting;
- chopping;
- sawing;
- pats;
- shaking.
During the massage, it is important to control how hard you press. Light - relaxes, medium helps to improve blood supply to tissues and remove excess fluid, and deep can lead to convulsions due to hypersensitivity of the calf muscles.
Baby massage
Massage the calf muscles the child needs to start with a month and a half.
Experts believe that:
- it will help healthy kids to reduce physiological hypertonicity, improve joint mobility, and straighten limbs;
- calf massage - a good prevention of valgus and varus staging of the foot, rickets, flat feet;
- massage serves as a preparation of the baby’s body for the active movements of the limbs during crawling, standing and walking;
- the procedure activates blood circulation, lymph flow and metabolic processes, strengthens the immune system and improves well-being;
- massage helps eliminate foot deformities if treatment is started on time.
Pediatricians recommend that babies undergo a general massage daily with a light superficial effect on the calf muscles, using stroking and squeezing techniques. As the baby grows up, add a little rubbing, kneading and tingling.
Movements must be performed carefully, with your fingertips, without active pressing. Massaging the area of the popliteal fossa is prohibited for small children.
Osteopathic massage
This technique is a relaxing massage of the calf muscles, which normalizes tissue tone, removes blockages of ligaments, corrects the location of bones and improves joint movement. Massage eliminates the causes of pathological disorders, triggers the protective mechanism of self-regulation of the body.
Techniques for osteopathic massage:
- Fascial - is a mild effect on thin muscle tissue. As a result of the procedure, spasm and tension of the tissues are weakened, the tone returns to normal, lymphatic drainage occurs, and joint mobility is restored.
- Joint - due to rhythmic movements with small amplitude, the masseur develops blocked and clamped. This allows you to restore the position and mobility of the joint, stimulates the production of synovial fluid - natural joint lubrication.
- Soft-tissue - during the procedure, the specialist determines the pathological changes: cramping, swelling, stiffness. By exposure to these areas, the masseur eliminates the problem.
- Muscle-energy - an interactive technique involving the patient. It relieves spasm, weakness, or tension painlessly.
Author's methods
Most of the techniques known to mankind since ancient times, but modern specialists adapt the basic techniques for specific cases. This is how effective authoring techniques appear.
The following can be noted:
- Znamensky’s technique is a system for restoring the functions of muscle fibers after severe injuries, developed by a well-known physiotherapist and sports masseur for the rehabilitation of athletes. The method involves calf muscle massage to reduce stress and clogging. At first, the problem area is warmed up by a heating pad for twenty minutes, then it is kneaded and rubbed. After that, the athlete stretches the muscles with special movements in segments, then wraps them with an elastic bandage. The problem disappears in a day.
- The technique of Vladimir Gushchin is a universal way to recover from injuries, losing weight, getting rid of edema, has a healing and relaxing effect. During the procedure, the Achilles tendon, foot and back surface of the lower leg are affected. Massage of the calf muscles according to this technique is performed using classic techniques.
Self-massage: preparation
Many face muscle pain or cramps at home. Eliminate this condition and prevent repetition will help independent massage of problem areas.
In case of acute pain, the calf muscle is actively kneaded by bending the leg at the knee and pulling the toe of the leg with his free hand in the direction of “toward you”.
With a systematic independent massage of the calf muscles, it is useful to carry out the following training:
- ventilate the room;
- remove jewelry, clip hand nails;
- cleanse the skin or take a shower;
- Perform a warm-up of several simple exercises, stretching the calf muscles;
- apply oil or massage cream to the skin;
- relax and perform massage movements.
Self-massage techniques
Self-massage can be performed by various massagers, but the best is the effect on the muscle with the hands.
Massage of the calf muscles is not difficult for an adult to do. The procedure is performed in the direction of movement of the lymphatic fluid - from the bottom up. Between strokes to perform stroking. The duration of the massage is ten minutes.
The steps are as follows:
- Sit down, bend your leg at the knee, resting your foot on the support.
- Start stroking the surface of the skin with your palm alternately with both hands, without shifting the skin.
- Fold a finger with a pinch and perform push-ups: stroking with pressure.
- The base of the palm or phalanges of the fingers to exert a profound effect in various directions with the displacement of the skin - rubbing.
- Then apply kneading - lift and pull the muscle captured by the fingers to the side.
- This is followed by striking: with relaxed hands, perform rhythmic beats across muscle fibers.
- Final trick: shaking with quick movements of the muscles grasped by the palms.
After the massage, you need to rest a few minutes.
Do not neglect the health of your legs - a systematic massage will help relieve pain, tension, cramps, restore strength, relax and soothe muscles after exercise.