长跑后，教练给了我一个舒缓的按摩来放松紧绷的肌肉。

After the long run, the coach gave me a soothing ___rubdown to relax my tight muscles.

他拿了一块毛巾，仔细地擦干了淋湿的自行车。

He took a towel and gave the wet bicycle a thorough ___rubdown.