PUBLISHED 05/23/2007
Sure, it would be nice to have your own personal massage therapist waiting to flush out your legs after every long run, track workout, or race. But unless you're Deena Kastor (who married a masseur), you probably have to settle for bodywork only when time or money allows. That was the case for Rich Poley, a Boulder, Colorado, attorney and triathlete who relied on weekly massage therapy sessions while training for his first Ironman in 2001. After his race, Poley studied up--read textbooks, observed hundreds of massage sessions, and consulted with certified therapists--to develop a technique he could do on his own. He now has a book, Self-Massage for Athletes, and teaches workshops on the method. While there's no substitute for the trained powers of a professional's hands, a 10-minute postrun rubdown can relieve tightness and soreness, helping you run better day to day.
Do it yourself
1. Gliding: With your hand open and fingers relaxed, glide over your legs. Start at your feet and work up. Do 10 strokes on each leg, hitting your calves, shins, quads, hamstrings. Vary the intensity--start light, then dig in with the palm of your hand, moving in circles toward your core.
2. Pressing: Start by squeezing each toe, then squeeze your Achilles tendon a few times. As you work up your leg, intensify the pressure on tougher muscles like your calves and quads. Squeeze your muscles with one or both hands, or press into them with your fist or elbow.
3. Drumming: Use the palm of your open hand, the side of your hand (like a karate chop), or make a fist to drum your way up your leg. It's a stimulating stroke that can ease cramped muscles. Vary your intensity and velocity, but don't get carried away and bruise yourself.
