Getting a massage is one of life’s little luxuries. Simply being able to lie down while someone else rubs, manipulates and tenderises your muscles? Pure joy. And it’s something that PTs and physios recommend doing as frequently as possible; the right kind of massage can help to keep the body supple and less injury-prone. Go for too long without really breaking down tight hamstrings or calves, and you’ll soon run into imbalances and injuries.

The issue, however, is that getting a massage can be really bloody expensive. It’s not uncommon to pay upward of £80 for a session – a bargain when you consider the skill, time and products used by therapists. But if you’re batch cooking lunches to avoid paying £7 at Pret on your office days, you might not be in a position to spend £100 a month on relaxation. 

That’s where self-massage comes in. It might not be as all-encompassing or as relaxing as a parlour rub-down, but when done right, it can help to ease tension – buying you time in between professional massages. And it can be a great thing to centre your self-care routine around; once a week, get your oils out and chilled playlist on and spend a few minutes working out any niggles. 

Here’s how to get started.

Choose a type of self-massage

Joke Adejumo, massage expert and founder of massage studio Bodied, tells Strong Women that several types of self-massage exist. “From the good, old-fashioned use of our hands to more recent innovations in percussive therapy like massage guns, there’s something for almost everyone,” she says. “It’s important to explore what works best for your body, lifestyle and levels of activity – remaining open to experimenting independently, even if you’re a massage-buff.”

Work out if you need tools

Think massage is all about the hands? Think again. There are plenty of tools out there that can offer a range of pressures and effects. Adejumo suggests using a foam roller, a trigger point massage ball or simply a tennis ball (one that’s not too worn out). A pilates core ball can also be useful.  

If you own a massage gun, she points to Theragun, “which has a great cluster of ‘how to’ video guides available on their website to inspire your percussive routine indoors.

Find oils you like

No one wants a dry massage (one word: friction), and your choice of oil or balm is important for the setting the kind of vibe you’re after. Adejumo recommends the following:

For grounding

“Palm of Feronia’s Hinoki Self-Massage oil is a tenderly formulated blend that infuses amber and ashwagandha for a grounding experience that is purported to promote calm and release muscle tension,” she says.

For unwinding

“Massage Oil for Sore Muscles is another favourite developed by Brendan and the team at Anatome. This sweet-smelling body oil is designed to initiate an unwinding, both physically and mentally, placing the brain and frame on equal footing.”

For muscle recovery

“Puresport’s CBD infused muscle and joint balm is taking UK’s amateur running community by storm,” she explains. It contains a more traditional blend of arnica, magnesium and lavender – “all known for the ability to aid muscle recovery. The addition of 1000mg CBD oil is thought to really take rehabilitation and recovery to the next level for our professional and avid athletes.”

For DOMS

“My all-time favourite will forever remain Tiger Balm. It’s a blend that has not been easily replicated and works wonders for tackling site-specific delayed onset muscle soreness (DOMS) after a solid resistance training session.” 

Think about which areas you want to concentrate on and for how long

“Given the fact that most people spend the day firmly strapped to desks either at home or in an office, lower back, shoulders, and necks are areas that tend to take on an incredible amount of pressure due to poor desk ergonomics, posture, and lack of mobility,” Adejumo says. Beyond getting expert assistance, she says that regularly showing these areas some TLC should be a staple in any at-home self-massage routine.

While a professional might last for upwards of 45 minutes, that doesn’t mean you’ve got to be pummeling your own muscles for that long. If you’ve ever tried kneading your soles, you’ll know how quickly your thumbs get tired – our fingers and muscles aren’t used to it in the same was as the professionals are. As such, it’s better to “perform massage for however long feels comfortable”, Adejumo recommends.  

“It’s also important to warm up your muscles and connective tissue prior to delving into deep fascial work. We do this through longer, brisker and even ringing type strokes called effleurage and petrissage. Both words come from the French, meaning ‘to skim’ and ‘to knead’.”

If you’re struggling to get much traction, you might want to think about having a hot shower or bath before massaging, as doing so might increase circulation, loosen muscles and get the synovial fluid moving – although Adejumo says it’s “certainly not imperative”. 

On a basic level, massage is pretty intuitive. Loads of us naturally start rubbing our temples when we’re stressed or tap our glutes after a tough pilates class. But purposely planning a massage session can be more difficult.

A lucky few might live with people who have a natural flare for massage but all too often, we end up stabbing our partner’s tender shoulders with our fingers or find their use of the massage gun unbearable. 

“When attempting to effectively perform massage on your partner, the main thing is to provide adequate support for their frame – placing a cushion underneath their knees when lying supine (face up) or beneath the ankles when prone (face down) and ensuring their neck is never held in a comprised position,” Adejumo advises.

“Next, gradually introduce pressure – this isn’t CPR! Communicate. Remember, you’re not expected to be a wizard and magically know what is beneficial or effective.” 

“Our legs can hold a lot of tension and they’re usually an area that gets overlooked when it comes to self-massage,” Adejumo says.

1. Sit in a comfortable position, and think about the areas causing you the most tension.
2. Apply a small amount of oil, wax or lotion (whichever is best suited to you and your skin) to your fingertips and warm the affected area with long fluid strokes from your ankles up to your hips (a technique called effleurage).
3. Using your fingers or the heel of your hand, allow your strokes to sink deeper, working in the opposite direction of the muscles’ normal action to mimic the lengthening of these fibres (typically this is going to mean massaging in an upward motion).
4. If safe and practical to do so, use additional tools such as a tennis or trigger point massage ball to gently desensitise areas of tension. Allow the ball to lock in place firmly at the site of sensitivity and hold it there for 15-20 seconds.
5. Return to the effleurage strokes again. This will push out any lactic acid that’s accumulated in those muscles, while also encouraging blood and oxygen circulation.
6. Imagine your muscles relaxing further with each breath. Breathwork aids bodywork, allowing the muscles and surrounding structures to be more pliable.  

Images: Getty