Massage Gun - Calves
The Massage Gun - Calves exercise utilizes percussive therapy to alleviate tension and improve blood flow in the lower leg muscles. It is an effective recovery tool for reducing soreness in the gastrocnemius and soleus after running or strength training.
Your AI coach utilizes data from your tracked runs, leg workouts, and daily step counts to recommend this specific recovery protocol when your lower leg volume is high. By monitoring your recovery status and HRV, the app can prescribe the precise duration and intensity needed to reduce DOMS without over-stimulating the tissue. It also learns from your feedback to adjust pressure recommendations, ensuring the session aids recovery rather than causing additional inflammation.
Form Cues
- Sit comfortably with your leg fully relaxed and extended
- Start on the lowest speed setting to assess tolerance
- Glide the head slowly along the muscle belly
- Flex and point your toes gently to mobilize the tissue
- Avoid the shin bone and the back of the knee
- Don't press the device hard into your muscle
- Don't apply the massage gun directly to the shin bone
- Don't tense your calf muscles while massaging
- Don't hold the device in one spot for more than 30 seconds
- Don't use on open wounds or acute bruises
Common Mistakes
- Hitting the tibia (shin bone)
- Applying excessive manual pressure
- Tensing the calf muscle
- Moving the device too quickly
- Ignoring pain signals
Muscles Worked
This technique primarily targets the gastrocnemius and soleus muscles of the calf, helping to separate muscle fibers and release trigger points. It also indirectly aids the Achilles tendon by reducing tension in the upstream muscle tissue.
Primary
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