Massage techniques for trail runners with advice from Ruth Martin, Equilibrium massage
Adductor Massage: Relieve Hip and Lower Back Tension
After intense exercise, training, or running, the adductors—the muscles located on the inner thighs—can remain contracted. This can limit hip mobility and create tension in the lower back.
These areas are connected by fascia, a connective tissue that, if it becomes stiff, can affect the entire pelvic girdle.
Adductor Massage: Relieve Hip and Lower Back Tension
A targeted massage of the adductors helps to release the tension. Use the heel of your hand, with your arm aligned, and apply firm but controlled pressure. Slowly slide your hand from the inside of the thigh towards the knee, taking your time and applying pressure purposefully.
Recovery Balm is the perfect accompaniment to this massage:
its texture allows it to adhere well to the skin and its natural active ingredients promote deep muscle relaxation.
It also helps the muscles to relax and restoring mobility to the legs and pelvis.
Massage of the lower leg muscles:
Soleus, Gastrocnemius, Tibialis posterior and Fibularis
After physical activity, the muscles of the lower leg—soleus, gastrocnemius, posterior tibialis, and fibularis—often retain significant tension, sometimes without you even realizing it. It is by massaging them that you realize how much these areas are used.
A slow and gradual massage is essential.
Start with light pressure, then increase the intensity, following the shape of the calf and the contours of the ankle.
These muscles can be sensitive: the goal is not to force, but to help them relax.
Gastrocnemius massage: relieve calf tension after exercise
- Slowly slide your hands along the back of the leg, from the heel to the knee or in the opposite direction.
- Gradually increase the pressure. For a deeper massage, use your thumbs to follow the muscle fibers.
- Identify any sensitive or tense areas. Once located, apply firm pressure for 20 to 30 seconds until you feel the tension release.
- Alternate between long, enveloping movements and more precise pressure on tension points.
Applied before the massage, Recovery Balm facilitates gliding and prolongs the effect of the massage thanks to its natural soothing and anti-inflammatory active ingredients.
Massage of the fibular muscles (including the long fibularis)
This muscle, located deep on the inner side of the leg, plays a key role in stabilising the ankle.
Massage this area consistently, especially after exercise or in cases of plantar fatigue.
Use regular downward movements (from top to bottom), using your stiffened fingers—index and middle fingers joined by your thumb for greater stability.
Recovery Balm is ideal for this area: it helps relax deep tissue while soothing diffuse pain.
Posterior tibial massage
This muscle, located deep on the inner side of the leg, plays a key role in stabilising the ankle.
Massage this area consistently, especially after exercise or in cases of plantar fatigue.
Use regular downward movements (from top to bottom), using your stiffened fingers—index and middle fingers joined by your thumb for greater stability.
Recovery Balm is ideal for this area: it helps relax deep tissue while soothing diffuse pain.
Relieve tension in the shoulders
Posterior tibial massage
To relieve tension or pain in the shoulders, a simple self-massage technique can make a real difference.
Stand up straight and bring one arm across your chest, as if giving yourself a hug. This movement brings the shoulder blade (scapula) forward, allowing better access to the muscles surrounding it.
With your other hand, place your fingers on the edge of the opposite shoulder blade, at shoulder level. Apply gentle but gradual pressure, using a wave-like motion toward the top of the shoulder.
Take the time to breathe deeply while you massage: this promotes overall relaxation. This movement helps to relax deep muscles such as the trapezius, rhomboids, and levator scapulae, which are often responsible for diffuse pain in this area.
For added comfort, apply Recovery Balm before you begin: it facilitates massage, warms the tissues, and soothes deep tension.
Oscillation: gently release, reset the body
Oscillation techniques use gentle, rhythmic movements, such as rocking or light shaking. They are not intended to force or stretch, but to help your body gently recalibrate.
This type of massage acts directly on the parasympathetic nervous system—the one that helps you transition from a state of alertness (fight or flight) to a state of recovery.
It’s a bit like imitating the natural micro-movements that an animal makes to release tension after stress.
The oscillation applied to the thighs is particularly useful for relaxing the quadriceps and hamstrings, which are heavily used during running.
The regular rhythm of the movement helps to release tension without pain, boost circulation, and restore smooth and balanced muscle function.
It’s a simple but powerful technique to incorporate into your recovery routine, either as a complement to a traditional massage or as a standalone practice.
Release the chest to relax the shoulders
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For runners, the pectoral muscles can become very tense from using poles, carrying a backpack, or climbing. This tension in the front of the body can pull on the shoulders and limit their mobility.
To release this area:
Stand up straight with your feet firmly planted on the ground and engage your glutes slightly to stabilize your lower body.
3. Place your hands just below your collarbones, on the upper chest.
4. Apply gentle pressure from the sternum toward the shoulders, following the path of the muscle fibers.
5. Then slowly bring your shoulders back, without forcing, to open up your rib cage.
This simple movement helps to relax the pectoral muscles and release tension accumulated in the shoulders and upper back.
Remember that the muscles at the front of the neck—such as the sternocleidomastoid and platysma—also play a role. Tension in this area can pull the body forward and throw off your posture.
Take a few minutes to perform gentle relaxation movements on this area: it can really make a difference in how open and light your upper body feels.
Knee pain: think about the hip, not just the joint
When your knee hurts, it’s not always the knee that’s to blame. Very often, the source of the problem lies higher up—in the gluteal muscles and around the hip.
The gluteal muscles are the real powerhouses of the lower body. They provide both mobility and stability. When they are tight or inactive, they can disrupt the body’s overall alignment. As a result, stress is redirected to other areas, such as the lower back… or the knees.
Release tension in the glutes
Using the heel of your hand, apply gradual pressure to the gluteal area.
Allow your hand to slowly sink into the tissue until you feel it relax.
This technique works deeply on muscles such as the piriformis, which are often involved in pelvic imbalances.
Consider using Recovery Balm to facilitate this massage and help the tissue relax more quickly.
The role of the tensor fascia lata (TFL)
Another common cause of knee pain is found in a small but powerful muscle: the tensor fascia lata (TFL). Located on the side of the hip, this muscle is connected to the iliotibial tract, a band of connective tissue that runs down to the knee.
When it is too tight, it can pull on the area just below the kneecap, creating diffuse or stabbing pain.
Massaging the TFL, glutes, and vastus lateralis (outer thigh muscle) can often relieve tension and release the knee.
