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What is a Leg Massage?
A leg massage is a massage that applies firm pressure to pressure points to not only relieve fatigue, its leaves leg muscles and the body in tone but also is a unique relaxing treatment. Leg massage stimulates not only the muscles, which are directly rubbed but also gives a positive effect on the whole body. The reason for this is a huge set of reflexology points, which are responsible for the state of the body as a whole.
What Causes Leg Pain?
Overexertion is the main cause of leg pain. Leg pain may occur when muscles are subjected to extremes such as excessive brisk walking or sport or some accident. Cramps, numbness, weakness, throbbing, or burning are some common symptoms of leg pain. Apart from this, conditions such as Thrombosis and Sciatica may also be the factors that cause leg pain.
In Thrombosis, the patient may experience blood clots that restrict blood circulation. The clots are usually seen due to some injury to a vein, restricted movement for a long period of time due to some surgery, or a long journey.
In Sciatica, the Sciatic nerve that runs all along the lower back, from thighs through buttocks, causes a dull ache in either of the legs or a side buttock. Also, diabetes is another condition that may cause leg pain.
What is Vascular Massage Therapy?
Vascular massage therapy is a type of massage done on the legs to help improve blood circulation. Good circulation means oxygen and nutrients are being delivered to the cells throughout the body and waste products are being removed from the blood.
Massage therapies such as vascular and lymphatic drainage massages that aim to increase circulation and improve tissue nutrition are beneficial to patients with varicose veins and chronic venous insufficiency. The technique used to improve circulation involves short strokes to move blood from the valves to the veins. The technique used for better lymphatic drainage involves light strokes to move lymph fluid — containing water, proteins, fats, and white blood cells — into lymph vessels located throughout the body.
Perhaps what makes vascular massage therapy a great complement to treatment is that there is little to no risk associated with it. It is non-invasive and has practically no negative side effects. However, vascular massage therapy is at best complementary and not a standalone therapy, much less treatment. Vein disease is usually caused by a combination of many factors, including faulty vein valves. Therefore, for example, treating spider and varicose veins may involve elevation, compression, lifestyle changes, and in really severe cases, sclerotherapy or laser therapy.
At best, vascular massage therapy can provide relief from pain, fatigue, swelling, and discomfort associated with certain vein diseases. The effects, however, are temporary, especially if the patient only gets massage therapy.
Is it Ok to Massage Legs Everyday?
Well yes, a daily 10-20-minute leg massage session can prove to be very beneficial by not only relieving stress and tension but also maintaining healthy leg muscles. It also stimulates blood flow and improves circulation in that particular area.
Are Leg Massages Good?
Leg massages can help relieve muscle tension by relaxing your muscles. This can lead to better blood flow and reduced swelling. You might notice slight muscle tension when you go to exercise after not having moved much all day, it can be hard to do some techniques that you can usually do without problem. When you’re tense, your muscles become stiff and inflexible. A good leg massage can loosen up tight muscles and increase flexibility.
How Much Does a Massage Cost?
Prices vary greatly for massages in the United States. A 60-minute massage is usually $60 to $150. Most therapists will expect a 15 to 20 percent tip on top of this. However, some places don’t accept gratuity.
These types of massages may cost more than a basic massage:
- aromatherapy
- hot stone
- prenatal
- sports
- therapeutic, like craniosacral and myofascial release
You can check out a massage school in your area or find a massage therapist who works at home to find massages at a more reasonable cost.
Insurance sometimes covers massage therapy if you can show it’s being used to treat a medical condition. Sometimes, insurance companies will cover massage therapy if it’s part of chiropractic care.
12 Leg Massage Techniques
Leg massage can help relieve muscles and relieve leg pain. They can be performed at home. Listed below are the techniques for how to do leg massage.
1. Warmup Twists
If you have just begun, warmup twists are the first exercise to start with. This leg massage technique helps warm up the foot for the coming exercises. To perform this exercise,
- Placing your palms on either side of the foot, pull the right-hand side of the foot forward as the left-hand side is pushed backward.
- Now push the left-hand side of the foot forward as the right-hand side is pushed backward.
- Repeat this twisting procedure, working your way up from ankles to toes.
2. Arch Rub Technique
In this method, the underside of the foot is massaged. To perform this technique,
- Hold the topside of the foot in a hand.
- Holding it, run your fingers and gradually rub along the arch of the leg.
- Repeat this procedure from the heel to the ball of the foot.
3. Toe Bend Technique
Toe bends are used to enhance flexibility. To perform this technique,
- Hold the heel in one hand.
- Bend all the toes of one foot back and forth simultaneously with the other end.
- Repeat this movement, increasing pressure gradually and moving the toes to their full range of movement.
4. Foot Spread Technique
As the name suggests, the technique involves spreading the foot to its natural width. To perform this technique,
- Holding each side of the foot, pull each side outwards.
- Repeat this procedure, allowing the foot to spread out in width.
5. Heel Squeeze Technique
The heel squeeze technique is mainly performed to relieve any stresses at the backside of the feet. To perform this technique,
- In one hand, hold the top of the foot and hold the backside of the heel in the other.
- Now, repeatedly squeeze and release the backside of the heel.
6. Knuckle Technique
Another way to massage the bottom of the foot. To perform this technique,
- Hold the back side of the foot with one hand.
- Now hold the knuckle or fist of the other against the bottom of the foot.
- Applying moderate pressure, knead the bottom of the foot using the knuckles.
- Repeat this procedure all along the backside of the foot.
7. Thumb Technique
As the name suggests, the thumb technique involves using the thumb to apply pressure on the backside of the foot. To perform this technique,
- Hold the foot with one hand on either side and place your fingers on the foot.
- Place the thumbs on toe pads, i.e., under each foot.
- Stroke each toe, up and down, with moderate pressure.
- Repeat this procedure along the arch, up and down, until enjoyable.
8. Pressure Points
Pressure points are a great way to relieve leg pain. To perform this leg massage technique,
- Use one hand to support the foot topside and use the other hand’s thumb to press and release the instep.
- Continue this motion very gradually, pressing and releasing it on the backside of the heel.
9. Achilles Massage Technique
The Achilles massage technique is known to ease pressure on the Achilles tendon. To perform this technique,
- Grasp this tendon with the other hand between the thumb and the index finger.
- Use a stroking motion down the heel.
- Repeat this procedure several times on the heel.
10. Top and Side Circles Technique
The Top and Side circles, as the name suggests, involve pressing circles on the foot. To perform the technique,
- Support the foot from the bottom side using both hands.
- Now extend the fingers. Use them to make circles on the ankle on either side.
- Using a continuous circular movement, move the fingers on the side of the foot.
- Keep circling the fingers right up to the toes.
- Focus on the spaces between the tendons.
11. Toe Massage Technique
As the name suggests, the technique involves massaging toes. It helps relieve tension and cramps in the toes. To perform this technique,
- Hold the bottom side of the foot with one hand.
- Now using the fingers of the other hand, pull and tug the toes gently.
- Go from the outer to the inner toes.
- Massage between each toe.
- Repeat this procedure several times.
12. Finishing Strokes Technique
The finishing strokes technique can be performed at the end of the foot massage. To perform this technique,
- Place the palms on either side of the foot.
- Now gently pull the right side of the foot forward while pushing the left side backward.
- Now gently push the left side of the foot backward while pushing the right side forward.
- Repeat this technique, going from the ankles to the toes.
- Keep the pressure low, lowering each time and gradually lifting the hands from the foot completely.
Benefits of Leg Massage
The legs are an important part of the body, one which you use the most yet care the least about. Whether you are an athlete, fitness junkie, or someone whose work entails a lot of traveling, at the end of the day, you probably are sitting pretty tired with aching legs. A leg massage targets all the muscles of your legs and helps in relieving sore and tense muscles. It helps in enabling blood circulation.
Get to know about the benefits of a leg massage you probably were not aware of.
1. Improves your Blood Circulation
Be it an office desk job or the sudden work-from-home changes in our life given the pandemic, it all boils down to one thing, Sitting for hours on end. However convenient it might be to not have to shuffle around, sitting reduces the amount of blood flow to the muscles of our legs which can cause them to turn weak and tighten. Also, imagine the n number of cramps you probably have endured every time you get up from your desk. A good leg massage will ensure blood circulation keeps running enabling movement in those muscles.
2. Say bye-bye to Leg Pain
We’ve all woken up to or ended the day with leg pain out of nowhere. Whether it was a new rigorous exercise routine that you tried or because of cramps or a strain in your muscles, a leg massage targets the specific area relieving the pain. It relieves the nerves in the area that cause pain and works very effectively.
3. It helps in Improving your Sleep
No kidding here! As proven by studies, a leg massage session before bedtime can help induce sleepiness and get you a proper amount of rest at night. It relaxes the nerves in the leg while also wearing you off from all the fatigue which gets you to drift off to dreamland sooner than you will notice.
4. It helps in Improving Recovery Time from Injuries
A massage yields your leg muscles to be strong and flexible and helps them to heal and recover efficiently after an injury has been encountered. Normal injuries like leg cramps, spasms, and swelling can also be prevented because a leg massage makes your legs stronger and lowers the risk of acquiring them. It also benefits those who do high-intensity workouts frequently or on a daily basis.
5. Reduces Anxiety and Depression
Rendering a calm and relaxed state is not the only benefit of a good leg massage; it extends beyond that. It helps reduce any form of anxiety and depression as shown by studies conducted in this area.
6. It Helps in Improving Postural Alignment
Our posture is something we really need to take care of otherwise it could go bad. Leg massage is said to be significant in our posture. According to IPSB, frequent leg massages can help in improving misalignment, especially of our hips which cause one of the main reasons for bad posture.
7. Helps in Reducing Edema
Massaging the foot can help prevent this condition which is a very common issue among pregnant women. Edema takes place when there is swelling in the feet and ankle areas because of fluid retention. Massage your feet every day for good results and to alleviate any discomfort that can take place.
8. Helps with Lymphatic Drainage
The lymphatic system of our body essentially sends a thing called lymph which is a fluid that fights infection and is important in ridding our body of waste as well as taking extra fluid, cells back into the cycle of circulation and improving our immune system. An accumulation of this lymph can prevent the body from carrying this function out and can cause pain and swelling. A leg massage thus helps in letting our circulation ease out preventing this from occurring.
9. It can help with PMS
During PMS, many women suffer from a plethora of issues from mental to physical. Symptoms like irritation, anxiety, headache, and migraines can simply interfere with daily life tasks but a good leg massage can help relieve these symptoms. Daily foot and leg massages will be really beneficial during this time.
10. Helps with Blood Pressure Issues
With the constant changes in our lifestyles and skewed work-life balance, blood pressure is one common issue prevailing in many people today. There could be several underlying causes for the same but having to keep your blood pressure in check is very important. It has been studied that a foot massage session a few times a week can help reduce the levels of blood pressure.
How to Give a Leg Massage to Someone Else
A more complete massage to give someone else is described below.
1. Have the other person lie comfortably on their back.
2. Hold one foot with both hands placing your thumbs on the sole.
3. Knead and rub the sole with your thumbs and the top of the foot with your fingers using firm pressure.
4. Move up the leg starting with the calf.
5. Rub the calf muscles with both hands using long upward strokes.
6. Use your thumbs, forearm, or the heel of your hand to apply more pressure in spots where the muscle feels tight or has knots.
7. Continue this process as you move up the thigh to the hip making sure to include all the muscles in the upper leg.
8. Repeat on the other leg.
Tips
1. Apply oil or lotion as needed during the massage if you choose.
2. Another way to reduce friction is to have fabric between your hand and the leg.
3. Always stroke upwards toward the heart to enhance circulation.
4. Try to keep your hands in contact with the person’s leg throughout the massage.
5. Avoid using a lot of pressure on areas where the bones are close to the surface, such as the knee.
Self-Massage Techniques for Legs
Now that we have covered the many benefits of giving yourself a leg massage, you may be wondering how to give one.
SQUEEZING AND KNEADING MOTIONS
Kneading helps reduce muscle tightness by increasing the temperature of soft tissues, increasing blood circulation, breaking down adhesions, and decreasing tone. Kneading stimulates the increase of temperature by friction against the skin. When temperature increases, the muscle fibers relax and loosen allowing more movement. Kneading also reduces tightness by applying pressure to knots and adhesions. Kneading can break down knots and adhesions by aligning the fibers back to normal form.
CHOPPING OR PERCUSSION MOTIONS
Beating and pounding are performed on larger muscle areas of the body, i.e. thighs or buttocks. This massage technique is performed by striking large muscle areas with loosely clenched fists. Beating and pounding aim to produce a deeper effect on an area compared to other percussion techniques. Beating and pounding are used to stimulate blood circulation to an area, reduce and soften areas of adipose tissue and increase muscle tone.
STROKING MOTIONS
These motions are used in Swedish massage to improve circulation and relax the muscles. There are 6 different types of strokes and techniques for giving a massage. Not only are these motions relaxing, but they also increase blood rushing to the area. This can promote faster healing and relaxation around the area.
ROLLING WITH A BALL OR FOAM ROLLER
Finally, rolling out with a foam roller is a simple way to improve circulation and release knots in your muscles.
When Not to Give a Leg Massage
In cases of certain conditions and the use of some medications, you might need to avoid or alter this massage. Leg massage shouldn’t be done if:
- you have or think you have a blood clot in a calf vein
- you’re at higher risk of developing blood clots in your inner thigh veins because you’re pregnant (massaging the leg excluding your inner thighs is OK)
- your legs are swollen with fluid, especially if they’re weeping
- you have skin breakdown or open sores on your legs
- your skin is tender or you have a rash due to a flare of an autoimmune disease, such as lupus or scleroderma
- the sensation in your legs is decreased due to peripheral neuropathy, especially if you have diabetes
- you’re at high risk of bruising or hematoma formation because you have a low platelet count or are on blood thinners
- you have painful varicose veins
- your bones are brittle from severe osteoporosis
How to Find a Leg Massage Therapist Near Me
Like choosing other healthcare professionals, it's important to be a conscious consumer when selecting a massage therapist. Ask your primary care provider or someone else you trust to recommend a reputable business or therapist.
Don't be afraid to ask a potential massage therapist questions such as:
- Are you licensed, certified, or registered?
- What are your training and experience?
- How many massage therapy sessions do you think I'll need?
- What's the cost, and is it covered by health insurance?
A skilled therapist has a vast toolbox of techniques that can be incorporated based on your needs, and he or she will respond and modify these techniques based on your feedback.
Massage therapy is safe and effective for people of all ages. It's not only a feel-good way to indulge or pamper yourself. It's a powerful tool to help you take charge of your health and well-being, whether you have a specific health condition or are looking for a stress reliever.
Sources:
The content herein is provided for general informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Medical information changes constantly, and therefore the content on this website should not be assumed to be current, complete or exhaustive. Always seek the advice of your doctor before starting or changing treatment. If you think you may have a medical emergency, please call your doctor or 9-1-1 (in the United States) immediately.
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