Self-Massage

/Self-Massage

Injury-Prevention for Long Distant Hikers: ALDHA-West Cascade Ruck Recap

This was my first time attending an ALDHA-West event and I was thrilled to share info on preventing overuse injuries using self-massage. I was able to highlight techniques used in my book Self-Massage for the Outdoors created as a practical guide to help those on the trail recover without tools such as foam rollers. Specific emphasis [...]

By | March 14th, 2018|Hiking, Injury Prevention, Rucking, Self-Care, Self-Massage|0 Comments

Self-Massage for the Thigh

One of the effects of repetitive activity, either athletic, recreational, or professional, is that tension builds in the quadriceps, hamstrings, and inner thighs. Think about any athletic ready position with a slight hinge in your hips. This stance automatically loads the thighs as well as the glutes in order for a movement reaction to be [...]

By | December 2nd, 2016|Massage, Self Stretches, Self-Care, Self-Massage|Comments Off on Self-Massage for the Thigh

Self-Massage for the Lower Leg

This is the second part of our self-massage series following part one which covered the feet. The lower leg is comprised of the calf muscle, or gastrocnemius and soleus, the peroneals which lie to the outside, shin or tibialis anterior and extensor digitorum longus in the front, and the deep toe flexors and arch stabilizers [...]

By | November 8th, 2016|Massage, Self Stretches, Self-Care, Self-Massage|0 Comments

How to Self-Massage Your Feet

The feet are the most obvious place to start with self-massage after a long day hiking, running, or working over long-distances and rough terrain. They endure hundreds of pounds of repetitive force in the often hot, wet, enclosed spaces we call shoes. They absorb shock, mold to uneven surfaces, and offer us a temporary connection point [...]

By | October 12th, 2016|Hiking, Massage, Self Stretches, Self-Care, Self-Massage|0 Comments