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Now when you grab each handful instead of squeezing together draw your thumbs across the muscle towards your fingers, move up each leg doing this then repeat, drawing fingers to thumbs across the fibres the other way. Shaking Take a centre portion of the main muscle in your hand and shake, how hard you do it is up to you, a sort of wake-up shake for about 10 seconds. Repeat on different areas. Lastly some tapping Using alternate loose fists tap all along the muscles from knee to hip. To reach your hamstrings raise your knee, reach around your leg, use fists moving upwards. During breaks: Use some flushing strokes and gentle squeezes up your legs. After the race: Later once you have got your breath back, had some food and ready for a rest, this massage will speed up recovery and enable you to run some more! Wait until your legs are ready to be worked on. This may be in a few hours if all is well, however depending on the length and severity of the race it may be a day or so, particularly for strokes other than gentle flushing. Flushing as above Squeezing/pressing as above | ||
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CATHERINE HOLLAND Tel: 0701 7415310 Email: catherine@catherineholland.co.uk | |
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