Steps
- 012 min
Screening and set-up
Chat with the athlete first to check they are alert, coherent and have cooled down, with no signs of heat illness, new injury or cramping. Refer any concern to the medical team, then help them onto the table prone.
- 023 min · Leg
Posterior leg effleurage
Light, smooth strokes from the heel up the calf and hamstrings to the gluteal fold, always towards the heart. Ask about soreness as you go.
- 033 min · Thigh
Posterior leg compressions
Slow, broad palm compressions up the calf and hamstrings. Keep the pressure light to moderate: tired muscles bruise more easily.
- 041 min · Leg
Leg shaking
Gently shake the calf and thigh to finish the back of the legs.
- 051 min
Turn supine
Help the athlete turn onto their back slowly; they may be stiff. Put a bolster under the knees.
- 063 min · Leg
Anterior leg effleurage
Light strokes from the ankle up the shin and thigh to the hip, lifting over the kneecap. Keep the pace slow.
- 072 min · Thigh
Quadriceps compressions
Slow, broad palm compressions from above the knee up the thigh. Ease off anywhere the athlete reports soreness.
- 082 min · Thigh
Gentle stretches
Take the hamstrings, then the calf, into a gentle stretch and hold briefly. Stay well short of discomfort and stop if cramping starts.
- 092 min · Arm
Arms
For upper-body events, light strokes from the wrist up to the shoulder on each arm.
- 101 min
Finish and check
Help the athlete sit up slowly and check how they feel before they stand. Suggest they keep drinking fluids and follow the event's recovery advice.
Set-up
Post-event massage is outside Cert IV relaxation massage. Before touching the athlete, talk to them: they should be alert, coherent and cooled down, with no signs of heat exhaustion, heat stroke, new injury or cramping. Refer anyone who is unwell to the event’s medical team. Athletes may keep clothing and shoes on; use a disposable table cover where hygiene needs it (see Draping and room set-up).
Order
- Screening (2 min).
- Prone legs (about 7 min): light Effleurage towards the heart, slow Compression and gentle Shaking.
- Turn supine (1 min).
- Supine legs (about 5 min): effleurage and compression of the Quadriceps.
- Gentle Passive stretching (2 min).
- Arms if the event used them (2 min).
Avoid the “too much, too long, too deep” combination. Keep pressure light to moderate (see Pressure scale and check-ins), and leave deeper work for a later session, once any soreness has settled.
Closing
Help the athlete up slowly, check how they feel, and remind them to keep up fluids.