Adductor massage

Relieving tension in the hips and lower back

Technique

• Use the heel of your hand, keeping your arm aligned.
• Apply firm but controlled pressure.
• Glide slowly along the inner thigh towards the knee.
• Take your time: slower is more effective.

The balm helps your hand glide and makes the massage more comfortable, especially if the area is sensitive.

Lower-leg muscle massage

Soleus, gastrocnemius, tibialis posterior and peroneal muscles

These muscles often hold tension after activity, sometimes without you noticing. Massaging them can reveal just how much extra work they have been doing.

The key: build up gradually

• Start gently, then slowly increase the pressure.
• Follow the shape of the calf and the contours of the ankle.
• Aim to help the muscles release, rather than pressing too hard.

Gastrocnemius massage (calf)

• Glide your hands slowly from the heel towards the knee, or in the opposite direction.
• Gradually increase the pressure.
• For deeper work, use your thumbs, following the muscle fibres.
• When you find a tender area, hold firm pressure for 20 to 30 seconds, then release.
• Alternate broad gliding strokes with more targeted pressure.

Peroneal muscle massage (outer lower leg)

These muscles stabilise the ankle and often work hard on uneven terrain, during sports involving changes of direction, or on long days spent standing.

• Use the same approach: gentle strokes and gradually increasing pressure.
• These muscles lie close to the surface and can feel sensitive quickly. Do not force it if the area resists.

Tibialis posterior massage (deeper, inner side of the lower leg)

• Work on the tibialis posterior, deeper on the inner side of the lower leg.
• Use steady up-and-down movements.
• Use your index and middle fingers together, supported by your thumb.

Release tension in the calf fascia

A massage technique to release the fascia around the calf. Apply pressure to the tissues, then activate the muscle by moving your ankle. This creates an active stretch that helps release the tissues. Done comfortably, this technique can feel soothing and relieving.

Using Recovery Balm with this technique helps care for your calves and maintain the mobility of the lower-leg muscles responsible for power and push-off.

Ideal during training and when preparing for a race.

Release your quadriceps after exercise

A simple technique to support recovery, prepare your legs for your next outing and care for the muscles that support your knees.

• Sit with your leg relaxed and your knee slightly bent.
• Using your palms, make slow movements along the front of your thigh, from above your knee towards your hip.
• Gradually increase the pressure, without pain or pressing on your kneecap.

Relieve shoulder tension

Your shoulders work hard whenever you carry, pull or push, or stay in one position for a long time—whether carrying a bag, sitting at a desk, driving, using poles or lifting weights.

This simple technique, combined with Recovery Balm, helps release tension.

• Stand and bring one arm across your chest, as if giving yourself a hug. This moves the shoulder blade forwards, making it easier to reach.
• With your other hand, place your fingers along the edge of the opposite shoulder blade.
• Start with gentle pressure and gradually increase it, using a wave-like movement towards the top of the shoulder.
• Breathe slowly to help the area relax.

Thigh oscillation

Gently release tension and encourage circulation

Rocking the thighs is useful when your quadriceps and hamstrings feel heavy, tender or difficult to massage deeply.

How to do it

• Place your hands on your thigh.
• Create a steady, rhythmic movement that feels comfortable and pain-free.
• Continue for 30 to 60 seconds per thigh, then return to a more traditional massage if you wish.

It is simple and relaxing, without requiring too much effort.

Hamstrings: combine pressure and movement

• Sit on the floor, lift one leg with your knee bent and support the back of your thigh with both hands.
• Use your fingers to apply gentle, gradual pressure to the muscles at the back of your thigh.
• Slowly straighten your knee to lengthen your leg, then bend it again, keeping the pressure comfortable.
• Repeat, moving your hands along your thigh to work on different areas. Avoid pressing behind your knee.
• Breathe calmly and move smoothly, without forcing your leg fully straight or causing pain.

Release the chest to relax the shoulders

Tight chest muscles can pull the shoulders forwards, reduce mobility and place strain on the neck.

Technique

1. Stand upright with your feet firmly planted. Gently engage your glutes for stability.
2. Place your hands just below your collarbones, on your upper chest.
3. Apply gentle pressure from the breastbone towards the shoulders, following the muscle fibres.
4. Slowly bring your shoulders back, without forcing the movement.

Keep the muscles at the front of the neck in mind too (the sternocleidomastoid and platysma): tension here can also pull everything forwards.

Knee pain

Think about the hip, not just the joint

When your knee feels uncomfortable, the source is often higher up: the glutes, hip or fascia lata.

The gluteal muscles support both mobility and stability. When they become stiff, alignment can be affected and strain can shift to other areas, including the lower back and knee.

Releasing tension in the glutes

• Place the heel of your hand on the gluteal area.
• Apply pressure gradually, allowing your hand to sink slowly into the tissue.
• Wait for the area to release before moving on.
• A key area is the piriformis, which is often involved in pelvic imbalances.

The role of the TFL (tensor fasciae latae)

A small muscle with a big impact. It connects to the iliotibial band, which runs down towards the knee.

• If the TFL is too tight, it can cause diffuse pain around the knee.
• Massaging the TFL, glutes and vastus lateralis (outer thigh) often helps relieve discomfort.

Applying Recovery Balm directly to the knees can also feel very soothing.

Soothe your feet, from heel to toes

Before and after prolonged exercise, take care of your feet. A few gentle presses with your hands along the sole can bring welcome relief.

• Sit down and rest one foot on the opposite knee.
• Using your thumbs, apply slow pressure from your heel towards your toes.
• Repeat across the sole of your foot, without causing pain.