Every day we put our leg muscles through a punishing routine - walking up and down stairs, standing in queues and running for the bus. To relax them we take them shopping, jogging or to step classes. So, it’s not surprising that after a long day they often feel tired, aching and heavy. Moving around on our legs all day is not the only cause of aching legs, however. Inactivity and sitting at a desk can also make your legs feel tired because the circulation becomes sluggish.

This massage sequence encourages the lymphatic system to remove waste products via the lymph nodes at the back of the knees and in the groin. A regular leg massage can alleviate tiredness and help prevent varicose veins too.

An effective massage for tired, aching legs should include a variety of lighter and deeper strokes, with all the strokes made towards the heart. More invigorating strokes improve the circulation and help remove the accumulated waste products that make the muscles ache, while slow, gentle stroking helps relax tense muscles and ease tightness and stiffness. Including some deeper kneading of the calves and thighs eases tense, overworked muscles.

Safety First

• All strokes work in an upwards direction, towards the heart.
• Before your partner lies down, check for varicose veins. If there are any, only work on the area of leg above the vein. Don’t work directly on or below it.
• Don’t massage someone who has had a thrombosis or thrombophlebitis of the legs.
• It is safe to massage over thread veins but keep the strokes light.
• If legs look and feel puffy and swollen keep pressure light.

Technique Tips

• Place a pillow or rolled towel under your partner’s ankles for comfort.
• Lay a towel over the leg not being massaged.
• Start by making contact with your partner. Make sure your hands are warm and your first touch is confident and relaxed.
• Try to keep one hand in contact with the skin at all times to reassure your partner. If you need to add more oil, pour a little on the back of the contact hand to warm it, then stroke it on.

Marjoram Leg Massage Blend

Use either 10 ml diluted marjoram oil, or make this blend:

• 10 ml diluted marjoram oil
• 1 drop peppermint essential oil
• 1 drop black pepper essential oil
• 2 drops cypress essential oil

Pour the marjoram oil into a small dish. Add the other essential oils and swirl around the dish to blend.

Get the essential oils for this recipe from our Essential Oils Shop

Begin and end the massage sequence with slow, light stroking movements. Keep the movements fluid and rhythmic, and try to make one stroke flow straight into the next. Apply enough oil to the leg you are working on so that your hands glide over the skin. Apply more oil when the skin starts to feel dry.

Marjoram dilates the arteries to improve circulation and clear stiffness and pain from overused muscles, making it ideal for tired legs. It also has a warming effect on the muscles as well as the joints, so it is an excellent choice for anyone with arthritis and rheumatism.

Calf Relaxer

To extend the basic 7 step massage, include these two strokes after setp 6. Rest your partner’s foot against your shoulder or chest. Gently stroke alternate hands up from the heel to the back of the knee, increasing the pressure slightly each time.

Now clasp your hands loosely together. Starting at the ankle, rotate the heels of the hands in a semi circular movement towards the knee. This mimics the body’s natural pumping action and encourages the blood to return to the heart.

Step 1 - Stroking The Length Of The Leg

With your partner lying on her front, kneel at her feet and take a little oil into the palms of your hands. Rub them together to warm the oil. Cup your hands over the back of one leg just above the heel. Mould your hands round the leg and gently stroke up the calf. Make the stroke lighter as you come to the back of the knee, then add more pressure to come up over the back of the thigh. When you reach the top, bring your hands back down the sides of the leg to the ankle. Repeat 3 times.

Step 2 - Kneading The Calf And Thigh

Kneading warms and relaxes larger muscle areas, ready for deeper work, such as pressures. Re-position yourself beside the leg being worked on, knees apart. Start just above the ankle and begin kneading, bringing one hand towards the other; lifting and squeezing the flesh. Work rhythmically up and down the fleshy area of the lower leg several times, making your kneading lighter as you work down the leg. Now move to the thigh (missing the back of the knee) and knead firmly over the thigh area.

Step 3A - Forearm Stroking On Thigh

Still kneeling at your partner’s side, use your fore­arm to introduce some deeper stroking on the thigh area. Rest your right arm between the legs to support you. Using the underside of your left arm, bring it up from the knee towards the top of the leg, slightly towards the outside of the thigh. Lean your weight slightly into your arm as you come up the leg (but check with your partner that the level of pressure feels comfortable).

Step 3B - Forearm Stroking On Thigh

As you reach the top of the leg, turn your arm over and use its upper side to come back down the leg, slightly on the inside of the thigh. Try to make the return stroke continue on from the upwards stroke in step 3A. Lessen the pressure slightly as you bring your arm back down the thigh. Repeat several times, starting one complete stroke straight after another, and making them as flowing as you can.

Step 4 - Circular Pressures

Now turn to face your partner’s head and use the thumbs to apply more specific pressure to the muscles and release tension. Start at the feet and relax your fingers round the sides of the leg, with thumbs on top. Make alternate, circular movements with each thumb. Work slowly up the fleshy parts of calves, using the pressures on different areas. Do more thumb pressures over the upper leg area (avoiding the back of the knee).

Step 5 - Pressures Round The Heel

With both hands, stroke up the whole length of the leg and back to the ankle, as in step 1. Now lift the foot onto a towel on your lap. Support the leg with your left hand. With your right hand, gently clasp the heel between forefinger and thumb. Squeeze lightly then move the hand up slightly towards the back of the heel and squeeze again. Move the hand up once more towards the heel and squeeze again. Repeat these gentle squeezes twice more.

Step 6 - Pressures On The Foot Arch

Gently work over the sole of the foot to relieve tension and stimulate the circulation. Support the foot in your hands and stroke the arch, towards the heel, using first one thumb, then the other. This makes a continu­ous movement. Now make circular pressures with the thumbs over the whole sole area.This is similar to the move­ment in step 3. If your partner is ticklish, try being slightly firmer with the amount of pressure. Let the foot relax down.

Step 7 - Fan Strokes

Return to some calming strokes to finish your sequence. Starting at the back of the heel, stroke up the whole leg using short strokes that fan out to each side. When you reach the top, glide the hands back down to the ankle. Repeat a couple of times. At the end of the last movement, gently clasp the ankle and give the leg a gentle pull. Let your hands slowly glide over the foot and off the toes. Repeat the massage on the other leg.

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