How to use Recovery Balm

How to apply it

• Slide your fingernail backwards across the balm.
• Start small: a pea-sized amount is often enough for an area such as a calf, shoulder or the side of the hip.
• For a larger area (the whole thigh, back or glutes), use two pea-sized amounts and add more if needed.
• Aim for just enough glide, without making the skin too slippery. Keep your movements precise, with enough grip.

When to apply it

• Before, after or during exercise.
• In the evening: ideal when you feel tense or want to unwind before bed.

How often?

• As part of your routine: once or twice a day on the areas that usually need attention.
• During busy periods or when you feel generally sore: once or twice a day on an area, using a shorter massage and gentler pressure.

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.

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.

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.