What are some effective self-massage techniques for athletes?

What are some effective self-massage techniques for athletes?

Self-massage can help athletes recover and improve performance. Techniques include foam rolling, trigger point therapy, and using massage balls.

How do I use a foam roller properly?

To use a foam roller, start by placing it under the muscle group you want to target. Roll slowly back and forth, pausing on tight spots.

What areas should I focus on after a workout?

Focus on areas that feel tight or sore, commonly the calves, quads, hamstrings, and back. Spend extra time on these spots.

Are there any specific techniques for my legs?

For legs, try rolling the calves and quads separately. Use your body weight to apply pressure and hold on tight spots for 20-30 seconds.

How often should I do self-massage?

Aim for self-massage 2-3 times a week, or more frequently if you're training hard or feeling sore.