There are many methods you can use to relax your muscles after a track workout. A massage is relaxing and promotes recovery of the muscles, while applying heat with water or a towel will relax muscles and can easily be done at home.
Stretch
Stretching slowly and gently will not only help you heal twice as fast, it will also loosen and relax your muscles. It is best to perform static stretches immediately after your workout or race, while your muscles are still warm. Focus on stretching the hamstrings, quadriceps, calves, glutes, shoulders and abs. A static stretch is held for a longer period of time, maybe 30 seconds, and invovles no movement. For example, sit on the ground and extend both legs straight. Now reach for your toes, maintaining a slight bend at your knees. Hold for 30 seconds and repeat three times.
Deep Tissue Massage
A deep tissue massage breaks down the damaged tissues from a workout and promotes healing. It is also beneficial for loosening and relaxing tight muscles. The massage is best performed by a professional masseuse, but alternatively you can perform it yourself. Begin by applying oil or lotion to the area that will be massaged. Using your thumbs, apply a firm, steady and slow pressure to the target muscle. You can also knead your muscles using your knuckles and palms.
Foam Rolling
Foam rolling is similar to deep tissue massage in terms of purpose. It aims to break down damaged tissue and relax muscles. When purchasing a foam roller, look for one that is dense and firm, otherwise it will lose its shape and effectiveness. Place the foam roller on the ground and choose a position that applies the most weight to the targeted area. For example, if you wish to roll your hamstrings, then sit on the foam roller with your legs straight, leaning forward while rolling.
Heat
Heat is effective for loosening and relaxing muscles as well as increasing blood flow. There are several methods to choose from for applying heat to your muscles. You can take a hot shower or sit in a heated jet tub, using the jets to massage the muscles. Alternatively, you can place a bath towel in the dryer for a few minutes to heat it up. Then wrap your legs, arms and abs in the towel until it cools down or you feel relaxed.
