Do your legs feel heavy? We show you how to self-massage your legs for instant relief.



There are many measures you can take to improve blood flow in your legs. These include wearing compression socks, taking cold showers, hydrating well and avoiding prolonged sitting or standing. Another recommended habit to reactivate circulation, which we will discuss in this article, is self-massage. 


Benefits of self-massage for circulation

Introducing self-massage into your daily routine will help reduce leg heaviness after long hours on your feet. They are ideal for relaxing swollen legs and legs with varicose veins or spider veins.


The effectiveness of self-massage is explained by the elimination of toxins and enrichment of nutrient exchange. In addition, the creation of haemoglobin is stimulated and fluid accumulation is eliminated. 


How to do a self-massage on the legs?

The first point to bear in mind is that this practice should not cause pain. Minimal pressure should be exerted to promote circulation. But it should not be done in an incisive manner. That said, the only thing you will need for self-massage is a place where you can sit with your legs bent and some circulatory cream or oil.


It is advised that you massage each leg for five to ten minutes. So find a quiet moment and dedicate that time to taking care of your body. To achieve a good result, keep a steady pace for the first few minutes and increase the pressure you apply to the leg very slightly. It is crucial that all movements accompany and push the blood in an upward direction. Rub the entire calf area starting from the ankle and, if you need to, rub the thigh area as well.


As you do this, you will notice how your circulation will unblock and you will feel better. It is common to cause some tiredness in the hands and arms during the first few days, but you will get used to it.


How often should I self-massage?

It depends on the situation. But doing it daily won't do you any harm. On the contrary, if you feel tired and your legs are achy at the end of the day, don't hesitate to self-massage. It is always a good idea to talk to your doctor to better understand your problem and improve your technique.


Stretching for circulation

Once you have finished your self-massage, it is highly recommended that you complete it with a stretch to promote venous return. FisioOnline explains how to do it in detail in this video.

It is important to lay down with your face up and your legs up against the wall, so that you are in favour of gravity and the deoxygenated blood returns more easily to the heart. The second step is to keep flexing the tips of your toes up and down. This constant tension and relaxation will help you to circulate the blood fluids better. Five to ten minutes of stretching is more than enough to conclude the session.

 


In short, self-massages are a necessary tool in your daily life if you suffer from leg pain due to circulatory insufficiency. They are not complicated to do and take very little time. As far as possible, let the experts massage your limbs and ask them to teach you how to improve your self-massage techniques.