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  • Writer's picture Sporty Healthy Habit


Muscle pain is when almost everyone has experienced soreness in their muscles. Because muscle tissue may be found in nearly every portion of the body, this type of discomfort can be felt almost anywhere. On the other hand, muscle aches and pains are caused by various factors.

Tension, minor injuries, and stress are the most prevalent causes of muscular pain.

Improve Muscle Pain
Improve Muscle Pain


Self-muscle massage is a quick and easy technique to get the advantages of massage therapy while also relieving muscular pain. It can be done right in your own home as a DIY method.

Stress, anxiety, headaches, muscle strain, muscle tension, and pain can be relieved by massaging the muscles.

Self-massage for muscles in the neck

Steps to take:

  • lower your shoulders away from your ears by lowering them. Adjust your neck and back to a more natural position.

  • Identify the sore spots on your neck. With your fingertips, press down hard.

  • Make gentle circular strokes with your fingers. Rep the process in the other direction.

  • Keep going for 3 to 5 minutes.

Self-massage for the muscles of the head

It is especially effective if your headache is caused by stress.

Steps to take:

  • lower your shoulders from your ears by lowering them. Adjust your neck and back to a more natural position.

  • Look for your skull's base. Place each hand and your middle fingers in the center, touching their fingertips.

  • Gently press your fingertips outward or downward, maintaining the most comfortable direction.

  • In little circular motions, move your fingers. Find the tense places and pay attention to them and the areas around them.

Self-massage for the muscles of the lower back

This technique is effective for massaging muscles in the lower back.

Steps to take:

  • sit on the floor with your legs crossed. Make sure your back is straight.

  • Move your thumbs up and down your sacrum in tiny circular motions.

  • Press down on any tight areas. After a brief pause, let go.

  • Keep going as needed, and continue to take deep breaths.

Leg muscles self-massage

you can massage the leg muscles in three different ways:

1. The motion of striking

  • Place your slightly splayed fingers on your ankle with your palm facing your leg. One hand or both hands, situated opposite each other, can be used.

  • As you move your hand toward your hip, apply pressure with your fingertips. Apply enough stress in your muscle to feel it without producing discomfort. You may also change the tension between mild and heavy.

  • Work your way around your leg, returning your fingers to your ankle and repeating the movement.

  • Do this up to ten times per leg.

2. Kneading and squeezing motion

  • Wrap one or both hands' fingers around your ankle.

  • Slowly work your way up to your leg, squeezing the muscle with your fingers and applying more pressure with your thumbs.

  • Keep going up your leg until you reach your hip.

  • Work your way around your leg, repeating the process.


  • It makes you feel better. A massage feels good, plain and simple. As all of your nerve endings light up, it's as if the massage therapist's hands are rubbing the soreness right out of you. Applying pressure to a sensitive place can temporarily relieve the discomfort. However, the pleasant feeling you get from a massage is not solely due to the physical component. The chemical release when you rub your skin helps relieve your pain.

  • Muscle Recovery: Massage can aid in the healing of muscles. To improve circulation, you should rub your strengths and apply pressure; this helps break up congested areas and let blood flow when you let go of the tension.

  • When your muscles grow, they rip apart, resulting in discomfort.

  • Tension Release and Stretching: A deep tissue massage will work out all those knots and kinks you've been feeling. Physical and chemical techniques are used to accomplish this.

  • Physically, when you relax, the massage lengthens your muscles, giving them an incredible stretch. Endorphins help you relax chemically, which helps to relieve all the built-up tension in your body. Keeping your muscles loose is as simple as stretching them. Tight muscles result in pain and a restricted range of motion.


  • To ease discomfort and reduce swelling, apply an ice pack or a bag of frozen peas. Apply ice to the affected area.

  • Use a compression bandage to help lessen the pain and swelling. Elevate the feet, if possible, to reduce irritation.

  • Use massage balls: small massage balls are a popular choice for runners with hurting soles, and you can also use them for other hard-to-reach regions. Dr. Beach also highlighted metal massage balls that users can freeze as an excellent approach to managing inflammation simultaneously. No matter what material the massage balls are made of, avoid putting too much weight on them.

  • Using massage sticks, which come in various sizes and forms. They're usually designed like a giant cane with rounded tips that you can use to reach back and shoulder muscles. Straight versions with rollers that you can use on your legs are also available.

  • Massage and movement: This aren’t limited to a single tool, but according to Dr. Beach, this strategy has the most proof. When you're in pain, begin by chilling the region, use any massage technique you choose, and continue with light exercise/movement as tolerated. A healthy soreness should only last a few days.

massage ball for muscle pain
massage ball

Knead the muscles at the back of your neck and shoulders to begin. Next, work for little circles around the base of your skull with your thumbs. With your fingertips, gently massage the rest of your scalp. Then, moving from front to back and across the sides, tap your fingertips against your scalp.

Massage your face now. With your thumbs or fingertips, make a series of tiny circles. Pay special attention to your temples, forehead, and jaw muscles. Massage your nose bridge with your middle fingers, working outward over your brows to your temples.

Last but not least, close your eyes and loosely cup your hands over your face and inhale and exhale slowly for a brief time.


The goal is to use the ball to trap the knot in the muscle and provide gentle to medium pressure until the discomfort subsides once you've found the right area (you'll know when), keep it there and attempt to relax until just approximately 80% of the pain is gone.

You can do it twice a day if you think the muscle needs it. After releasing the knot, do some easy stretches on the same muscle. It's OK to do some mild activity afterward, but don't overwork the muscle for at least 24 hours.

Working on tight regions for 15–60 seconds until your muscles relax, then repeating for 15–90 seconds is a good idea.

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