Warm-up is an important stage of training. Learn how to massage your legs at home Stretch your leg muscles

The volume of the calf often increases quite reluctantly. However, this is not a consequence of stubbornness or inflexibility of the muscles themselves, but rather a reaction to improper training, poor exercise technique, or poor posture. In fact, calves are one of those groups that are very easy to pump up even at home, if you remove everything that prevents them from growing.

Why don't the eggs grow?

The musculature of the lower legs, like the deep musculature of the back, receives little rest during the day, as it is forced to bear the weight of the body and balance in interaction, maintaining balance and stabilizing the joints when walking. This means that it is focused on the “dry”, hardy version of development and actively uses the shock-absorbing capabilities of the tendons (in particular the Achilles tendon, the role of which in the development of the calf muscle will be discussed separately).

When posture is disturbed, joints are overextended (or insufficiently flexed), a redistribution of motor roles occurs. Lumbar lordosis almost always leads to underdevelopment, and weak hamstrings and calf hypertrophy.

The triceps surae (external calf musculature) consists of two muscles connected by a common (Achilles) tendon. This superior bifascicular gastrocnemius muscle and the deep one that lies beneath them soleus. Even lower lie the muscles that provide mobility to the ankle and fingers. In addition, there are knee and shin stabilizers.

If some part of the muscle is “excluded from the process,” it weakens, atrophies, and others take over its function. The triceps is involved in flexing the knee and extending the foot, fixing the knee in a bent position. The soleus muscle is almost always long, but the external bundles can have either long or short bellies (then they are called “short calves”).

A short calf can be brought into an aesthetically acceptable state only through hypertrophy of the underlying muscles, which “lift” it. The function of the calf muscle can be partially intercepted by the tendon, biceps, and with a habitually overextended or bent knee, by an overdeveloped quadriceps (in this case, it relaxes more strongly, and according to the rule of “synchronous muscle pulls of antagonists,” the leg is bent with less force from the calf).

Warm-up before calf training

To increase blood flow, warm up the joints and reduce injury, a warm-up is necessary. You should not neglect it, even if the lower leg is not trained on a separate day, but after other exercises.

Ideally, the warm-up is done lying down (on both legs simultaneously) and standing (you will have to work the joints one by one: stand on one leg while stretching the other). Warming up while sitting is not advisable. The movements are performed 4-5 times.

clench and unclench, spread your toes;
stretch your toes away from you, then pull your toes toward you and your heel away from you;
move your feet left and right;
rotate both feet at the same time: first to the left, then to the right, then multidirectional rotation
bend and straighten your knees;
sitting, take your leg by the shin, shake your relaxed foot. Repeat for the second leg;
while sitting, take your leg above the knee and shake your relaxed shin. Repeat for the second leg;
standing: crouching slightly, perform rotational movements with your knees - first to the right, then to the left;
standing, hands on hips, swing on hip joints, then rotate the pelvis so that the torso is motionless and the pelvis makes a horizontal “figure eight”;
standing, alternately, holding onto a support, shake each leg, completely relaxing it;

How to pump up your calves (calf exercises)

To pump up your calves at home, you need to do 2 of the exercises below during a workout. Training the lower leg, like other muscles, involves micro-injury followed by restoration of the fibers.

Raising on your toes.

Stand up, holding the support with your hand, and rise onto the toes of both feet. The hand only insures.
The feet are parallel, 15-20 cm between them, the knees are slightly bent and fixed, directed straight forward.
The movement is slow, with maximum tension in the calf, extensors and flexors of the fingers.
The knee is motionless. At the top point of the rise, pause, then move down. The heel does not go down to the floor.
All repetitions should be performed as one long, stretchy movement.

Perform 2 sets of 10 repetitions, then 1 approach with toes out and 1 approach with toes in (working different beams). Then perform 3 sets of 10 repetitions for each leg (with toes straight, in and out), the other leg relaxed or bent. If one leg is weaker, then they focus on the number of its failures.

To close the gap between the shins, it is recommended to focus on performing in the “toes out” position. In this position, the inner part swings - note for aesthetes and girls correct magnification calves This will help reduce or eliminate this deficiency. Just don't forget to train.

Raising on your toes while standing on an elevated platform.

The exercise is similar to the previous one, but the amplitude of flexion is increased.

Performed on a step 10-15 cm high. Hand belay is required.
Stand on the edge of the support with your fingers (if they are still weak, then with the ball of your foot).
Unbending your ankle, rise on your toes, linger at the top point, and strain your calf as much as possible.
As you go down, stretch your heels toward the floor, stretching your muscles as much as possible.

Do 4 sets of 10 repetitions, then 3 sets for each leg until failure.

Donkey shin exercise with a partner.

Stand by leaning forward and resting your hands on the bench. The back is straight, almost horizontal, fixed motionless.
The partner sits astride the lower back (not the waist!).

The principle of movement is similar (when extending the foot and lifting on the toes, the ankle and metatarsal joints work, the knee is slightly bent and motionless), the only difference is that the double load (your own weight and the weight of the partner sitting on the lower back) falls simultaneously on both legs. Potentially harmful to the lower back.

Raising on your toes on one leg with weights (kettlebell or dumbbell in hand).

It is performed similarly to exercises 2 and 3. First, they learn to do it with a short amplitude, then on a step. The weight is in the left hand, when lifting on the left leg, the right leg is bent at the knee, and the right hand is belaying, holding onto the support.

You can further complicate the exercise by putting weights on your legs. It is performed very slowly, with maximum tension and relaxation of the calf bellies at the extreme points of movement, otherwise the tendon will stretch too much, which can shorten the bellies.

You can pump your calves to failure only if the movement is performed slowly. It’s pointless to chase the number of repetitions, especially fast ones, as this will only dry out the calf, transferring the load to the tendons. The calves rarely hurt after training and recover quickly, like all muscles with relatively short bellies.

Even if there is pain, a normal daily exercise while walking is enough to warm up the muscle. You can train for mild pain, but for severe pain it is better to rest.

Gait and shoes affect your calves!

Few people know that the influence of posture and gait on the development of the lower leg is much stronger than the effect of training. Flat feet, if not taken into account and not compensated, also prevents the volume of the lower leg from being brought into line with the BB standard (the volumes of the neck, biceps and calves should be equal or close in value). You can pump up your calves without exercise equipment simply by choosing the right shoes and adjusting your gait.

The habit of placing a bent leg on the heel leads to underdevelopment of the calf. If the foot is placed on the toe, the calf will be voluminous even without training. This is explained by the fact that the size of the calf depends not only on the triceps, but also on the muscles that provide mobility to the fingers. If the fingers do not actively participate in walking, their flexors and extensors are underdeveloped. Naturally, their participation in the increase in volume is negligible.

Flat feet or shoes that exclude the work of the toes and ankle, forcing you to walk in such a way that the foot falls on the heel and then rests on the entire surface without rolling, also lead to underdevelopment of the calf.

How to strengthen your lower leg without training or enhance the effect of training

Compliance with these rules in itself leads to the beginning of growth of lagging eggs - make it a habit.

The gait must be correct. The step is wide, the foot is placed on the toe, then with a roll it falls onto the heel. You need to walk more, at least 5-6 km a day, preferably at an interval pace.
Shoes should allow your toes to move in them, actively participating in walking.
If you have the opportunity during the day, you should rock from heel to toe or stand on your toes.
Walk barefoot more often.
The best running is slow barefoot running. grass lawn, sand or forest dirt path. The foot must be placed on the toes and outer part feet with a roll. Running in sneakers has almost no effect on the development of the lower leg muscles.
Prevention of flat feet is relevant at any age, since with age it can occur in any person. Training from this complex removes the risk of flat feet and always leads to calf growth.
Special training is performed on the same day as the biceps and quadriceps training, but after them, or the next day - so that large tired muscles do not take over the load from the periphery.
Training should take into account the Achilles tendon's habit of unloading the triceps. Therefore, the movements are slow, with complete control, with static at the highest point of tension or stretch. A springing effect cannot be allowed when the muscle bellies do not work.
A set of exercises for the lower leg must include exercises that involve the toes.
Sedentary work mechanically injures the femoral biceps and impairs blood supply to the triceps shin (the popliteal blood vessels are pinched). Therefore, it is very important to get up and stretch your legs (a “farmer's walk” or climbing stairs with support on your toes and active extension of the ankle is ideal).
Be sure to follow a sleep schedule: if you sleep less than 8 hours, and the day after training you spend on your feet or sit motionless all day on your butt, you can’t hope for hypertrophy.

Most beginner or amateur athletes never pay much attention to warming up, but it is precisely this that is needed for the necessary warming up of everyone important muscles. During warm-up, a reaction occurs in the muscles, due to which the temperature of a certain area of the body increases and rises.

When warming up, the blood is enriched with oxygen and the heartbeat accelerates. And the body creates the necessary supply of oxygen, which allows you to limit your muscles from various injuries during training. To put it simply, thanks to the warm-up you will warm up your body, and after the workout you will not feel the unpleasant symptoms of muscle pain.

A good warm-up before training will protect the body from overload and prepare it for intense training. Warming up will reduce the high risk of injuries, sprains, sprains and fractures due to the fact that your body will be warmed up. Of course, it will not add muscle mass to you, but it can protect you from injury during exercise.

There are a number of exercises to perform during warm-up, for example, it can be exercise on exercise bikes, treadmills, such warm-ups will increase your blood pressure and warm up your muscles. For people involved in bodybuilding, a popular warm-up includes exercises with dumbbells and, often in this way, they warm up all parts of the body in turn. There is also a special warm-up before running.

Before starting the exercise, you should perform a warm-up approach for a specific muscle, this is done so that the muscle gets used to the given movement.

How heavy loads you expose your body, the exercises during warm-up become more important.

The quality is also affected by the time at which you study. For example, in the morning your body is very sluggish and you will have to exercise much longer before achieving results than if you exercise in the evening.

Injuries among bodybuilders usually happen for two reasons: insufficient warm-up and incorrect technique performing the exercise.

In addition, age has a huge influence on the quality of training; the older a person is, the better he must ensure that his body is as protected as possible from injury. After all, what young people can get away with can have a detrimental effect on the body of older comrades.

Basic warm-up exercises

The basic stance is straight, arms at your sides, feet shoulder-width apart, chin raised, muscles and joints relaxed. Remember this foundation, without it it will be very difficult to start. Got it? Now we move on to the process of warming up each individual muscle complex. Low start, go.

Stretch your neck muscles

You need to turn your head to the right and left several times, while trying to prolong this turn as long as possible.

Head tilts. While in the main stance, smoothly tilt your head forward and return it to initial position. There is no need to shrug your shoulders.

Stretch the muscles of the shoulder girdle and arm muscles

While in the main stance, we rotate our shoulders clockwise, and then vice versa. We repeat this exercise repeatedly.

While in the main stance, we begin to shrug our shoulders, inhaling and exhaling air sharply as high as possible, lowering our shoulders just as sharply.

Swing your arms a few times. Starting with your arms above your head and moving them down to your sides and crossing them under your chest.

Stretch the muscles of the chest and back

Exercises to raise your arms forward from the main stance. Take a deep breath, raise your arms above your head, exhale, returning your arms to the starting position.

Place your hands behind your back. Inhale, lifting them as high as you can and return to the starting position without leaning forward.

Having taken the basic stance, put your arms in front of you and begin to spread them to the sides, bringing your shoulder blades together and inhaling as you do so, return them to their original position as you exhale.

Stretch your torso muscles

Twisting exercise. Standing straight, arms to the sides, legs again shoulder-width apart, make turns with the torso, while keeping the pelvis motionless.

We do the same twisting, only with our elbows bent. Use the fingers of your left hand to grab your left shoulder, and the fingers of your right hand to grab your right shoulder. And also turn your torso from side to side.

Torso rotation. Place your hands on your hips. And keeping your pelvis motionless, lean forward, then returning to the starting position, then do the same, but leaning to the left, right and back.

With your feet wide apart, bend your knees and lean forward so that your torso is parallel to the floor. Place your hands in a lock above your head. And alternately touch your left elbow to your right knee, and your right elbow to your left knee.

Stretch your lower back muscles

Bend forward. Standing in a basic stance, tuck your chin to your chest and begin to bend as low as possible. Next, without changing your stance, turn your body to the left, also pressing your chin and bending over, straighten up, and repeat this, turning to the right.

Exercises for regular warm-up of the torso muscles are ideal for warming up the lower back.

Stretch your leg muscles

Putting left hand on the belt, lift left leg, as high as you can. After this, bend this leg at the knee and straighten it. Do this several times, and repeat the same exercise, but with your right leg.

Place your emphasis on the floor on both arms and your left leg, lift your right leg and bend it at the knee. Begin to bend and straighten your left leg while keeping it flat on the floor. Repeat this exercise several times and change the position of your legs.

Warm up the pelvic muscles

Standing and maintaining balance with your right hand, swing your left leg forward, then back, then change position and do the exercise again.

Taking a wide stance. Hands on the belt, feet parallel to each other. Do deep lunges in different directions alternately, without lifting your feet from the floor and without bending your torso forward.

Stretch the ankle joint

Holding on to something for balance, lift your left leg and then your right leg to rotate your feet first in one position and then in the other. Do this exercise several times with different legs.

Stretch your calf muscles

Keeping your balance, rise onto the toes of both feet. And repeat this exercise with your toes turned outward and with your toes turned inward.

It is also worth remembering that when moving to heavy weights in your training, you need to perform the exercise with a lighter weight for each part of your body to prepare it for a large load.

That's all, now you know how to properly warm up before training. To learn the material, you can save the link to this article and refer to it if necessary. This is where we will complete our training, come back, next time we will look at other useful information for athletes.

– a well-known therapeutic and relaxing method that helps to establish blood circulation in the lower extremities using certain techniques. There are a lot of reflex points on the legs, influencing which can improve the condition of the body.

A relaxing foot massage helps cope with painful sensations, muscle tension, improve lymph and blood circulation processes. The advantage lies in the ability of each person to learn simple techniques. There are different types of massage: classical, sports, Egyptian, Japanese. We recommend that you remember certain nuances and find out correct technique execution.

In this part of the leg there is a minimum number of muscles. A light massage is used here, claps and pressures are applied to the upper thigh. During the thigh massage, pressure is applied from bottom to top, providing lymphatic drainage and restoration of blood circulation. At the same time it is indicated to massage inner part thighs, a person can experience unpleasant and tickling sensations.

Attention will have to be paid to the quadriceps muscle, which is overly tense after training - the muscle will need to be deeply massaged. Massage inner surface the thighs, on the contrary, are done with caution, the muscles there are extremely soft and are located next to the genitals. They are massaged using light massage techniques.

Other rules for working with the specified area are known:

Region kneecap massages gently and gently. If the knee is injured, it is better to skip the zone.
The fleshy muscles of the calves are massaged in the direction of the bone.
Muscles located on tibia, should be massaged carefully, they are sensitive to sloppy and sudden movements.
It is necessary to avoid blows to the knee and shin.
Bare areas of the body are covered with a towel or sheet.

You need to start massaging from the muscles of the calves and higher towards the knee, moving to the upper part of the thigh, smoothing the tissue with light movements, moving on to soft compressions. The kneecap area is massaged around the joint with your fingers. Then pressure is applied and massaged with pads in a circular motion, while the sides are worked on gradually moving towards the thigh.

The prefemoral part of the leg is massaged with the edge of the palm, using bottom-up techniques, circular pressure “from the center.” Then it is necessary to slowly return down to the lower leg, lowering to the foot. Afterwards, massage techniques are performed, gentle tapping with clenched hands on the inside of the thigh and shins. Next, chopping techniques are performed with the edges of the palms on the thigh.

Then, clasping your hands, it is shown using patting movements to treat the inner parts of the lower leg and thigh. Next, techniques are done in the form of gentle pats on the thigh. The massage of the specified part of the legs ends with stroking the legs along the length, starting from the bottom. When performing a massage, a roller is used to ensure blood flow. The roller additionally has relaxing properties.

Back of leg massage

This type of massage ensures normal lymph and blood circulation, eliminates swelling and the occurrence of varicose veins.

Techniques for massaging the muscles of the back of the legs involve gradual increase pressure on the tissue as you move up, relieving tension from the muscles. Remember, massaging in an upward direction can normalize blood circulation processes.

If on back surface signs of varicose veins are found on the legs, such places are allowed to be lightly touched, but pressure should not be applied to the areas, and areas cannot be massaged. With either groin, it is prescribed to work gently and carefully, avoiding sudden movements.

The area of the popliteal fossa is sensitive and vulnerable; the mentioned area should be massaged carefully, without using shaking or chopping movements.

The calf and calf muscles are often tight. Massage upwards, with separating pressure between the soleus and gastrocnemius muscles. The calf muscles are warmed up with soft, smooth stroking, which later intensifies. At the same time as vigorously rubbing the calves, you need to apply pressure with your fingers, then squeeze the calf area with the bases of your palms.

Impacts and sudden movements should not be allowed in the area of the bones and popliteal fossa. Massage actions on the back begin from the ankles upward, along the blood circulation, to the thighs and back to the ankles. You need to rub your leg using oval movements. The calf muscles need to be massaged with your thumbs, doing circular techniques, gradually increasing the applied effort.

The popliteal fossa should be stroked in a circular motion using thumbs without allowing pressure. It will be very useful to take your leg, bend it at an angle and gently twist it in different directions. Using clenched fists and chopping movements on the edges of the palm, it is worth working the soft areas of the calves and thighs. After completion, pats are done. The massage of the back of the leg ends using circular techniques stroking the muscles of the thigh, calves and lower leg.

It is permissible to massage this part of the legs yourself, using a special roller that allows you to work out the muscles. The device is perfect for people with hypertension tibial muscles and calf muscles. The roller is made from any strong, plastic material. Using a roller should not cause pain. It is used during training by light weight athletes, simplifying the procedure.

Features of foot massage

Classic foot massage helps to relax the leg muscles, improve blood circulation, nutrition of muscle and joint tissues.

A single person has the right to purchase the massage slippers described above. Slippers are made from rubber, with natural stones, and with buttons.

Foot massage is best done during or after a pedicure. Exfoliating creams are used. If a massage is performed during a pedicure, after exfoliation and gentle massaging actions, other cosmetic procedures continue.

The massage is usually done while sitting, in the direction from the ankle to the fingertips. Massages are carried out during a SPA pedicure, which is distinguished by the care and naturalness of the products used. The bath is most often done with the addition of oils and decoctions. After the pedicure procedure, a foot massage is done for about five minutes. Then special nourishing creams are applied, after which the pedicure procedure is completed. A roller may be used.

Features of sports massage

Athletes, due to excessive physical overload, need more than others different types massage. Sports training very difficult for the body. Before and after training, a special “sports” massage is required.

Sports massage is divided into types:

Training sports massage prepares the athlete for training, increasing the body's endurance. An individual sports massage is selected for the athlete, depending on the type of sport. Massage for runners is aimed primarily at working the muscles of the legs and back.
Pre-sports massage helps you relax as much as possible after training.
Restorative sports massage is prescribed after heavy grueling workout to restore muscle fibers, restore tone, prevent chronic fatigue syndrome.
Preventive sports muscle massage is aimed at preventing possible injuries during and after training.

Almost always, the beginning and end of a workout are accompanied by a massage. If the athlete’s goal is to increase muscle mass, sports massage should be done before training, if the exercises are aimed at losing weight - after.

Sports massage is often done to warm up and stretch muscles, for example, before doing the splits. Used for twine different kinds stretching, which, despite the correct technique, can lead to injury. After the splits, a massage will relax your muscles.

Massage favors good remedy to eliminate the negative effects of twine - injuries to ligaments and muscles.

Injuries after splits are not quickly eliminated. A course of massage to eliminate the consequences of an incorrectly done split will be quite large.

Features of Japanese and Egyptian massage

Japanese muscle massage is aimed at complete relaxation of the patient. When performing Japanese massage, a professional uses knowledge of energy flows and the benefits of aromatic oils (amma). The procedure is based on the use of pinches, with the help of which the reflex zones on the legs are affected (shiatsu). In addition to stroking, kneading and tapping, Japanese massage allows the use of vibration.

A massage therapist, performing Japanese massage, directs energy along established energy pathways - meridians.

Egyptian massage is considered a relaxing type of massage. In addition to the classic execution with hands, it is often done with feet. Thanks to the procedures, the pleasure center of the brain is activated and long-accumulated fatigue is relieved. Egyptian foot massage involves the use of a large amount of aromatic oils. The technique is performed using soft sliding techniques with a gradual transition to the thigh and above.

Legs, legs, would you like a drink or lighter shoes? So, or approximately so, I would like to turn to my legs in the evening, which receive a solid portion of loads during our labor activity, and during rest.

Regardless of whether we sit at work all day at the office desk, and in the evening in a chair in front of the TV or computer, whether we stand behind the counter, rush around with reports or teach the good stuff at the blackboard, our legs have a hard time.

Because of this, in the evenings they seem to be shackled in iron shackles, they swell and flatly “refuse” to perform their duties with the required speed.

Moreover, over time they “delight” with an extensive network of swollen veins, which not only worsen the attractiveness of the legs, but also threaten big troubles with health in general.

A home or salon foot massage will help you avoid this ending. How to massage your feet at home? Taking into account such nuances as: weight, age, health status and personal attitude to all these pats, pinches and strokes.

How to massage your feet?

To do acupressure foot massage, it is important to master the technique and basics of this procedure. It is highly desirable that during the procedure, the person receiving it does not sit, but sits comfortably on a couch, sofa or bed.

The impact on the leg muscles activates blood and lymph flow, so you need to ensure their free movement throughout the body.

This is very well facilitated by the procedure. They do not go well together and can be carried out in parallel. The effect will definitely be higher.

It is also better to remove tight accessories, as well as very tight clothes and socks. We are not talking about cleanliness of feet - everyone should know and observe this.

Preparatory techniques

Are your hands cold? You need to warm them up by intensively rubbing your palms together. Touching the “ice” to the body will not only cause discomfort, but will also stimulate compression of the blood vessels in the skin, which is extremely undesirable.

The next stage is a gradual warming up of the surface of each leg with the help of stroking performed with light pressure.

Movements should be smooth, directed from the ankle to the knee, from the knee to the pelvis. Warming up the thigh muscles with inside, pressure and intensity of movements are reduced, from the outside they are activated, but in moderation.

At the same time, the rule of counter movement is observed: the hands on the leg should slide in the opposite direction.

Moving downwards, the effect on the skin is weakened, carefully working only with your fingers. Moving upward, the entire surface of the palms is also involved in the work.

Finger massage

Especially appreciated by women who prefer to wear high-heeled shoes. Over time, this leads to deformation of the joint at the base of the big toe and the formation of a so-called “bone”.

Several sessions of finger massage, if not completely getting rid of this “acquisition,” will significantly reduce its size.

During one procedure, each toe is first kneaded from the ball of the foot to the base, then each phalanx is carefully rotated separately, moving clockwise and counterclockwise.

As an additional load, you can use flexion-extension of the fingers.

Foot massage

How to massage your feet? It is best to do this while the person is lying on their stomach. In this position, the muscles on the legs are most relaxed, so it is much easier to exert the desired effect on the dense skin of the inside of the foot.

To warm up and relax the muscles of the foot, first stroke it, then, clasping it with your hands, stretch it between your palms 5 times, moving from the toes to the heel - if the person is lying on his back, and vice versa - if he is on his stomach.
Then knead the outer edge of the foot with your fingers, perform pressing movements with the edge of a bent fist or elbow in the instep area, tap your fingers in the heel area, and then press down its edge.
After this, fixing the leg with one hand, gently twist the heel with the other. Holding the lower joints of the fingers, they stretch the muscles around them, making a movement to “separate” the bases of the fingers from each other.
Along the line of their placement in the foot, the edge of the fist is passed several times. Impact on outside the feet (tapping, pinching, pressing) should be much more delicate, since the skin here is sensitive and delicate. The direction of movement is from the fingers to the shin.

When massaging your feet, do not forget about the points indicated above. You can walk through them several times, the effect will only be positive.

Calf massage

Movement of the hands (gentle kneading, straight rubbing, rotation of the palms) is performed from the ankle to the hollow under the knee.

Moderately energetic, smooth manipulations are performed with the middle part of tightly closed fingers, fists, bottom palms. The number of repetitions for one leg is up to 7 times.

Calf muscle – if not tight after excessive loads, pinch intensively with a wide grip, without making movements to tear.

Then they perform a series of chopping gestures, moving from bottom to top. The final stage is a squeeze towards the knee, followed by a series of light pats and strokes.

When the muscle becomes stiff, the warm-up should be done longer.

Foot massage

A protruding bunion on the foot is a problem for many. To reduce pain inside the inflamed joint and try to return it to its previous condition, it is recommended to complete a full course, including the following procedures:

A relaxing general massage of the foot will increase blood circulation inside it, and therefore stimulate metabolic processes in each joint.
Then thumb carefully taken a little to the side and perform numerous circular movements. First in one direction, then in the other. After this, the finger is moved towards and away from oneself several times and twitched.

Achilles tendon and ankle massage

We work with this area with the leg placed on a support. Method of work: pinching and stroking, alternating with rubbing movements.

Direction from joint to knee. When working on the joint, perform gentle rubbing and tapping with your fingertips.

After warming up, fixing the leg in one hand, grab the foot with the other and perform 7 rotational movements round trip.

Thigh massage

The procedure is two-stage and consists of working out the back and upper surface of the thigh. Start is optional. The complex of movements includes stroking, kneading, rubbing, vibrating actions directed from the knee to the hip joint.

After repeating each element seven times, perform a squeeze with the palms, performing it towards the pelvis.

The final stage is vibrating movements with the entire palm pressed to the surface of the thigh, light tapping.

The set of exercises includes: delicate and then increasing stroking, pressing, light chopping movements along the muscle area, pinching and spiral fingering.

Performing these movements correctly, foot massage can have a strong effect on weight loss. Since the upper fat layer is intensively kneaded. In addition, you get an additional anti-cellulite effect.

This procedure is carried out both on the whole body and locally, so you can focus directly on the legs.

Movements are performed with fingers, palms, and the side of a clenched fist. Direction: from the sacrum to the lower back, from the sacrum towards the inguinal lymph nodes.

Foot massage at home

At the right approach, foot massage at home differs from a professional one only in the coordination of movements - if the procedure is performed independently or by someone in the household.

If there is no one to help, and you can’t do self-massage of your feet, or you want to completely relax during the procedure, then you can invite a specialist to your home.

Do you want to stretch your muscles, but there is no way to pay for the services of a specialist? A video on how to properly massage your feet will help you quickly master all the basic steps of the procedure.

Foot massage for flat feet

The procedure, performed on children in infancy, will prevent the development of flat feet. For adults, the complex will relieve discomfort in the feet.

Warm up first lumbar region spine, which causes stimulation of the nerve endings in the legs.

If you are faced with a similar illness in young children, then you need to immediately, without delay, deal with this problem.

The effectiveness of treatment depends very much on the stage of the disease at which it is treated. Performing it gives a strong effect in combination with massage procedures.

Then they warm up the muscles in the lower legs and feet, increasing the time spent working on the fingers, their lower phalanges and the Achilles tendon. Light tickling of the inner surface of the foot is helpful.

Leg massage after a fracture

Until the moment of complete healing of the damaged bone, in the absence of tissue tears and violations of the integrity of the main elements of the circulatory system over the damaged area, the skin near the cast is lightly stroked, pinched and tapped with fingertips.

Even such light movements lead to activation of blood and lymph flow, which will provide support muscle tissue in the diseased area, and its rapid healing.

After removing the plaster and receiving confirmation that the fracture has healed successfully, muscle tone is restored with the help of gentle rubbing and spiral fingering.

The impact is performed both over the site of injury and in the areas adjacent to it, using light kneading techniques with gripping the muscles with the fingers, vibrating actions (if they do not cause discomfort).

Indications and contraindications

Despite the fact that foot massage is a useful and pleasant procedure, you should resort to it with an eye to your health condition.

Active warm-up of the feet and lower limbs should not be done by pregnant women or people with serious disabilities of cardio-vascular system, patients with thrombophlebitis complicated by dermatitis.

You cannot perform active manipulations with a person who has an elevated body temperature or painful joints in the acute stage.

For everyone else, a foot massage, especially taking into account the location of vital points, will not only allow you to pamper your body with a pleasant procedure and relax, but also significantly improve your health.

Good tone and elasticity calf muscles– this is not only the opportunity to move freely over long distances, but also a reduction in the risk of inflammatory processes in the ankle joint, superficial veins of the leg ( varicose veins veins).

Stretching exercises

To make your legs not only beautiful, but also healthy, it is not enough just to load your muscles. You need to spend 10% of your time strength training stretching. Exercises to stretch the calf muscles can be done at home.

What are the benefits of stretching?

During tonic and clonic tension, muscle fibers contract. With constant tonic load, striated muscle fiber lengthens, loses volume, but increases its strength and endurance. There is no clear data about the speed of contraction; it all depends on the type of training.

In clonic tension, when contractions are frequent and short-lived, the fiber shortens and becomes larger in volume. This effect is especially visible if the load is given every other day and with low weight.

An increase in muscle volume gradually leads to circulatory failure or mechanical narrowing of blood vessels. This results in a large number of stress fractures and ligament tears.

To reduce the harmful effects of muscle load on blood vessels, it is necessary to do exercises to stretch the calf muscles.

Stretching has a complex effect:

Relaxes.
Prevents sore throat.
Improves blood circulation and lymphatic drainage.
Increases muscle elasticity.
Reduces rest period.
Develops muscle functionality.
Reduces the risk of injury (tendon ruptures, cramps)

Each workout should end with relaxation and stretching of the areas where the load was given. IN otherwise injuries and pain cannot be avoided.

Stretching the calf muscles can be used to reduce the volume of the lower leg. It’s really possible to do this, you just need to choose the right complex.

How to stretch your calf muscle

Stretching exercises

You need to do the maximum number of exercises to counteract the strength of the lower leg muscles.

Function of the calf muscles:

Flexion of the foot.
Rotation of the foot.
Movement thumb legs, etc.

Based on this, you can choose several exercises that are aimed not only at stretching the lower leg, but also at relaxing it.

How to stretch your calf:

Fold. Standing position, legs together. Bend over, keeping your knees straight.
Crease on the floor. Sitting position, legs together in front. Lean forward, keeping your knees straight. If you can’t reach your toes the first time, bend your knees and take your toes in your hands of the same name. Then slowly straighten them, holding your toes in your hands.
Checkbox. Sitting position, legs extended forward. With both hands at the ankle joint, take your leg and lift it towards your nose. At the same time, it is important to maintain knee-joint direct. In this case, the stretching effect can extend not only to the lower leg, but also to the biceps femoris (flexor of the leg). Repeat the same movements with the other leg. The movements should be smooth and cause a slight, pleasant pain in the working area.
Exercise with wall bars– one of the most effective for working on the lower leg. Stand with both feet on the lowest step. Lower your heels to the floor as much as possible and rise on your toes as high as possible. Repeat the exercise as many times as possible. This exercise can be used for stretching, pumping, and relaxation.
Walking on toes. If you walk and stand on your toes for several days, you can easily increase the volume of your lower leg. And if you combine this exercise with stretching, you can easily increase calf strength and reduce the volume of the back of the lower leg.
Standing flag. Right leg Place it forward on a stable object at a height that does not cause discomfort. The foot should point straight up. Try to place your stomach on your thigh. This exercise involves the back of the leg and the biceps femoris muscle, which plays an important role in flexibility. lower limb. When your stomach rests effortlessly on your thigh, you can use your hand to straighten your foot ankle joint and enhance the effect of the exercise.

It is best to start stretching after a good warm-up, then the muscles will be more elastic and pliable.

How to warm up before stretching:

Run. It is best to run at a slow pace, which will allow you to withstand the load without a break for 15-20 minutes. This kind of warming up will also help you lose weight.
Walking. It should be intense and rhythmic, at least 10-20 minutes.
Jumping. Good way not only warm up, but also strengthen your lower leg. If you do not want to have pumped up shins, you need to stretch them very well after jumping.

Criteria for readiness to stretch:

Feeling of heat in the body.
The ankle joint is hot to the touch.
You've sweated a lot.

Exercises for stretching the calf muscles at home are quite simple. It’s enough to select the desired video or photo complex and do it daily.

Don't forget about warming up. If you do not warm up enough before stretching, you can easily get injured (rupture, sprain, tear).

Exercises to relax the calf muscles

After training, you need to relax your legs well.

Rest exercises:

Lying on your back, raise your legs and arms up. Shake your limbs for 1-2 minutes.
Standing position, legs together. Take a step forward, keeping your back knee straight. Bending the front leg, transfer the weight of the body until a characteristic sensation occurs along the back surface of the shin of the back leg.

Massage to soften the calf muscles

A good method of relaxation is massage. Slow rubbing movements towards the nearest lymph nodes improve blood circulation, prevent sore throat (delayed pain syndrome) and promote muscle relaxation.

Massage is also used to stretch the calf muscle before exercise.

Stretching the calf muscles, massage and proper distribution power load during training - effective prevention diseases of the lower leg and ankle joint.