Massaging a person's legs can be a good way to relieve pain caused by factors such as over-fatigue. First you will need to help her find a comfortable position, then you can start massaging her legs starting from the feet and moving up towards the hips. If the pain is intense or lasts for a long time, it is best to get medical investigations because it may be caused by an undiagnosed disease.
Steps
Part 1 of 3: Establishing the Basics
Step 1. Learn some basic anatomical knowledge
It is helpful to study a little anatomy before getting a massage. The thigh muscles are divided into four basic groups ranging from the hips to the knees, in the front, side and back of the legs. Knowing where the bones are located is also useful, as it is important to massage the tissues that connect them to the muscles.
- The connective tissues around the joints, for example in the hips, knees, ankles and feet, can be pulled, manipulated or compressed.
- The hamstring tendons of the knees and calves are notoriously contracted, and people who usually run have problems affecting the area of the outer thigh, the tensor fascia lata or the iliotibial band.
Step 2. Learn how pressure is applied
Start the massage gently and decrease the pressure near the bones and sensitive areas. You will be able to increase the intensity of the massage as the blood flow to the legs improves. The palms of the hands and fingers must be moved quickly and lightly or slowly and decisively, but never quickly and resolutely at the same time.
- The parts of your body that you use to massage affect the degree of pressure. Generally the elbows generate the most crushing, while the palms and fingers of the hands create a lighter pressure.
- Deep tissue massage may include compression with the raised portion at the base of the hand, thumb, knuckle, forearm, fist, or overlapping hands.
- Types of massage include: brushing, kneading, compression, friction, percussion, vibration, and a wide range of motion.
Step 3. Choose the oils (optional)
If you want, you can use oils to massage your legs. They will make your hands glide over the skin more easily and produce a feeling of well-being and relaxation in the person you are massaging. For the leg massage you can use olive, avocado or almond oil. You can also use essential or scented oils with fragrances such as lavender, eucalyptus or tea tree, for a pleasant aromatic experience.
Make sure that the person you are about to massage is not allergic to any of the oils you have selected
Step 4. Help the person find a comfortable position
Before starting, invite the massage recipient to make themselves comfortable. To massage the legs, it is generally best for the person to lie down, for example on a bed, with their legs straight. If there is only one leg that needs to be massaged, ask her to stand on the opposite side so you can reach her more easily. You can also use pillows to keep your legs slightly raised.
Step 5. Talk to the person
Ask her if she wants her to take extra attention or pressure in certain areas. For example, if the pain is affecting her thigh, she may ask you to focus specifically on that part of the leg. Dwell and pay special attention to sore spots.
Part 2 of 3: Massage Both Legs
Step 1. Start with the feet
Starting from the bottom and massaging the legs upwards serves to promote blood circulation and consequently allows to relieve pain and tension. Grab the person's foot between your palms, then put some oil in one palm and rub the foot vigorously for a few minutes. When you are done, gently brush it several times starting from the fingers towards the ankles.
Step 2. Massage the outer thighs and calves with long, gentle compressions
Start at the foot and move up the leg, along the calves and thighs. To massage these areas, keep your hand softly closed into a fist and rub your leg with long, gentle strokes. Swipe your hand from bottom to top to help return blood to the heart and improve circulation.
Step 3. Massage your calves
Shift your attention to the lower half of the leg. Slide your hands up, starting at the ankle and passing through the tibia to get below the knee. Now move your hands behind your leg, in the calf area, and slide them down to your ankles. Repeat these movements several times, then move your hands up and down applying pressure to the sides of the leg using your thumbs.
Step 4. Finish with the thigh massage
Move to the top of the leg. Massage the inside and outside of the thigh with your open hands to stimulate the many muscles in that area. Apply moderate pressure as you use your palm to compress the middle of the upper thigh and the buttock area.
Part 3 of 3: Take Safety Precautions
Step 1. Do a very light massage if your legs are swollen
If there is swelling caused by a medical problem, it is important to act gently. Talk to the person to make sure they are not in pain and apply as little pressure as possible.
Step 2. Do not massage the inner thigh if the person is pregnant
If you want to massage a pregnant woman, do not treat the inner thigh area. This is a high-risk area for clots and could move if you massage it. The consequences could be very serious and even fatal.
Step 3. See your doctor if leg pain is chronic
It could be caused by a health problem, such as a chronic condition (such as arthritis) or a leg injury. Although massages can temporarily relieve the ailment, if the pain is frequent, it is advisable to see a doctor.
