How To Massage Leg Muscles?: 7 Ways For Better Care



Massage is rubbing or kneading a person’s body to release the unwanted stress that builds up in a person’s daily life. It is noticed that usually, when the masseuse applies strong or gentle pressure on the muscles and joints, they tend to ease tension or pain in certain areas. There are different massages for other body parts, out of which leg massage is today’s topic. It’s simple but, at the same time, could complicate the leg pains if done wrong.

The article below will mention the techniques and research done by scientists worldwide. Depending on what the problem is, the type of message changes. These days you do get a massage machine, but these machines, but is an emergency when you stand there asking yourself, how to massage your leg? You might not have a solution for it.

This article will help you learn the proper techniques for simple but effective leg massaging. This massaging might be clinically proven, but visit a doctor when you have severe pain or pull on your leg.

leg massages to allleviate leg pain
How to massage leg muscles

How does a leg massage help the foot and relieve stress?

A massage can stimulate the nervous system and enhance blood circulation since we are talking about a leg massage, in this case, increasing the blood circulation in your leg.  A leg massage can reap the benefits of releasing tension from tired muscles and relieving sore muscles after a leg day at the gym.

Depending on the pressure level, the benefit can change. When a football player has a sprain, the Physical therapy team helps him with removing the sprain. When a teacher is tired from all the standing around they had to do during a lecture, the teacher goes to a masseuse for a nice relaxing massage.

How can you alleviate leg pain in upper or lower leg with massage techniques?

You can use a few different methods to give yourself a good massage. Self Massage can improve the blood flow and relieve pain. Switch legs, and make sure to keep a check on how much pressure you apply.

Sometimes getting a massage from a professional massage therapist can help, but now and then, self-massage is the way to go. Years ago, gurus used these methods to cure a few health issues.

foot massage to prevent leg pain
How to massage leg muscles

The Percussion motion method focused on the upper leg:-

This method is also commonly known as the Chopping method. You will have to use both hands for this method, mainly for your leg’s calf and thigh portions.

The steps you should follow are mentioned below: ( How To Massage Leg Muscles? )

  • For the left foot, fold your right hand into a fist and place it on the ankle. Alternatively, place the left hand next to it, with the pinky side in a chopping motion. And Vice Versa for your other leg.
  • Alternatively, hit these two hands onto your legs in a synchronized manner. One hand fisted, the other chopping technique.
  • Make your way up to the knees and back down to the ankle. You can also concentrate on a particular area with a sore spot.
  • For a normal full-leg massage, move your hands around your leg.

The Stroking motion method:-

This is more of a gentle massage, where you can use one hand or both hands. This method can be used for both the Top and Bottom of your legs.

The steps to follow:

  • Start with placing your fingers on your leg, palm facing your leg, and slightly spreading your fingers. In case you want more impact use your palm or your wrist.
  • Next, apply pressure with your fingers while moving your hand up and down your lower leg. Make sure to apply enough pressure to feel the pressure on your muscles.
  • Gently move your fingers in the same motion up to your hips and back to your ankles.
  • For good results, repeat this motion at least 10 times.
how to give leg massage to alleviate leg pain
How to massage leg muscles

The Kneading and Squeezing motion method for calf muscles:-

Imagine kneading dough for bread. This method will be easy and a little more practical if you know how that is done. You can use one or both of your hands. For better results, I recommend you use both of your hands.

The steps to follow:

  • Start with slightly cupping your palms and wrapping them around your legs, starting from your ankle—one at a time.
  • Pressing your legs with your hands, make sure to go slowly and apply pressure on your sore muscles. Use your thumb to apply more pressure.
  • Continue this motion up to your hips, back down to the ankles, and all around for both legs.
  • Try repeating this method for a minimum period of 3 minutes.

Let me mention a few tips for better results –

Use a lubricant like oil or lotion to reduce friction, making it easy to move your hands up and down your legs. You can be seated for the whole massage, stand for the upper part, and sit down for the lower.

Remember that fingers are used for light pressure; for more substantial pressure, use your thumbs, elbow, fist, or knuckles. When trying to relax your feet, ensure the muscle is stretched for the entire leg. A great way to relax your muscle is to use warm oil.

Learn to massage leg and feet for others:

The techniques mentioned above can be used to massage another person. They will feel a similar release of tension, pain, or soreness in their legs. When you are trying to give a fulfilled sensation of massage to someone. The best way for a massage

The below-mentioned steps are to be followed:

  • First, ensure the person lies down comfortably, with their back facing the bottom.
  • Start with any one of the legs. Add 2-3 drops of oil to your palms, and rub your palms together. Using your thumbs onto their soles, and start kneading and rubbing them—a little extra pressure on their heel.
  • Next, make your way to the top of the foot. Rub the foot with your fingers while applying more pressure, making sure not to hurt the person. Pull their toes towards you.
  • Start to stroke upwards to the calf muscles area. Rub the calf muscles with both hands using strokes upward.
  • Continue moving upwards to the thighs. Ensure to get the inner thighs and all the muscles on the thighs, the front, and the sides. Also, continue this for a few minutes for circulation on the legs.
  • Make sure to switch from light pressure moderate pressure and high pressure, depending on the size of the muscles.
  • Ask the person to switch sides, lay with their stomach to the bottom, and give them a hamstring massage. Use the Chopping method for this part of the legs.
  • Once you are done with one leg, move to the other leg.
  • Apply 2-3 more drops of massage oil or lotion for the cherry on top and pull the person’s legs from top to bottom. Make a swift motion from one foot to another.

Important Tips:

For the knee, make sure you don’t press it too hard. Just move over and around using your thumbs, be careful while working around bones. The calves might need more attention, be sure to relax them by massaging them a while longer.  Use your thumb to rub your feet muscles gently.

The thigh is an area with weight and muscle. Your fingers might not penetrate through, so use your elbow, knee, or warm oil to release pain or tension. When the person has relaxed, their muscles loosen up, which tells you what you are doing is right.

If the person is looking for massage therapy right after exercise, ask them to stretch first. Since the muscles tighten up after an exercise, it is best to let the muscle breathe before a massage.

Look out for weak knee people; massages might cause a severe problem if you are not careful.

Other methods: Air compression massagers where air slowly fills

There are methods for blood circulation like Hip bend, Hamstring Stretch, Foot bend, and toe bend. These methods can easily be found on youtube.

There are object-induced massages for people who exercise, like moveable ball massages, a foam rolling pin, a roller stick, and a rollerball. These items are placed at the trigger points for both the lower and upper parts. People usually use a foam roller or roller ball on their hamstrings, the ball is kept on your back, or sometimes the ball is kept below your foot. Some also use plastic or cloth material.

You can put foot forward, making sure you stretch before workouts to reduce pain post-workout.

Ideal situations when you should not get a leg massage

  • When you have painful thigh veins due to your body weight.
  • Especially when you have a blood clot on your thigh or calves.
  • When you have diseases like Peripheral neuropathy, Deep vein Thrombosis on inner thigh veins, diabetes, etc.
  • There is a high risk of developing blood clots when you are pregnant.
  • When your bones are brittle due to Osteoporosis.
Use index finger for leg massage or shiatsu foot massage
How to massage leg muscles

Professional Massage Therapist, some massage techniques for manual therpapy:

They ask you to be open to the massage process. You should not eat before a massage session and communicate your oil or lotion allergies with your massage therapist. They also ask you to be open about your body’s health. Make sure to be in a relaxed state before a massage. And drink lots of water after your massaging session.

Conclusion: How To Massage Leg Muscles?

Massage therapy for feet, thighs, toes, calves, and heel feels excellent when the massage focuses on the foot’s main trigger points.   Applying firm pressure tends to reduce the tension and pain in your leg muscles, and when the pressure is light and gentle, it helps relax.  Just let yourself go and get a leg massage.

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Aritra Sen

Currently the CEO of the content behemoth, AASN DIGITALHAWK PRIVATE LIMITED, he oversees all operations of HEALTHAMRIT and personally vets out the writers and testers! Always full of energy, he is very unpredictable and juggles many hats while being a literal polymath!