Simple techniques for getting rid of pain in knees and elbows

Bursitis commonly occur in physical activity. They are the consequence of injuries or long-term irritation pressure trauma. Bursitis most often in the knee and elbow joints, where the blood penetrates into the mucosa.

Massage of the lower limbs is always in the prone position, the hands can be massaged in sitting position.

The localization of bursitis in the region of the popliteal fossa massaging the muscles back of the thigh and lower leg.



On hip used alternately stroking (3-4 times), squeezing (3-4 times) and again stroking (2-3 times).

Of kneading performed from knee to groin. Used the following methods:

1. Ordinary 3-4 times.

2. Dual ring 3-4 times.

Then do 3-4 1-2 squeezing and stroking, and then repeat the double ring kneading (4-5 times) and stroking (3-4 times).

Knee make concentric stroking for 30-40 s. After that again massaging the muscles of the thigh techniques squeezing (3-4 times), ordinary kneading (3-4 times), double ring (3-4 times). Then repeat the stroking concentric knee for 30-40 s. If you are not experiencing pain, start with light rubbing. If pain arises, the knee joint back in 3-4 days.

The duration of the procedure up to 12 minutes daily. Good effect gives massage conducted after thermal procedures.

The localization of bursitis in the elbow massaged the muscles back of the shoulder and to a lesser extent the forearm muscles. The therapist stands facing the feet massaged and conducts stroking on the inner portion of the shoulder. Then the squeezing (4-6 times), ordinary kneading (4-5 times), then repeat the squeezing (3-4 times), shaking (2-3 times), ordinary kneading (3-4 times) and finish stroking.

Then massaged the biceps muscle of the shoulder. Applied stroking (3-4 times), squeezing (3-4 times), ordinary kneading (4-6 times) and stroking (4-5 times).

Now we have to face the head massaged. The near hand to take the massaged hand under the elbow bend, and the other carefully atmoservice triceps and deltoid muscles.

Start the massage from the elbow joint, all movements are directed toward the shoulder joint. Done stroking (3-4 times), squeezing (4-5 times), shaking (3-4 times). Then again stroking (2-3 times), squeezing (3-5 times), ordinary kneading (4-6 times), shaking (2-3 times). After that, kneading the pad of the thumb on 3-4 lines (3-4 times), ordinary (3-4 times), shaking (2-3 times). This set of techniques can be repeated 2-3 times.





On the elbow rubbing apply the following:

1. "Curling", formed four fingers on one side of the elbow and thumb with the other hand 3-4 times.

2. Spiral — pads of four fingers on the inner side, a outer (5-6 times).

On the forearm are done stroking (2-3 times), squeezing (3-4 times), kneading the pad of the thumb (2-3 times), ordinary (3-4 times), phalanges (3-4 times).

Each meal should be accompanied by shaking and stroking.

This set of massage techniques (self-massage) can be used in the future as a preventive measure when exercising. It is especially useful for playing tennis. It can be done before the game and after. Good effect gives massage, if carried out, lathered body in the shower or in the bath. It is also recommended that a combination of self-massage (massage) with different warming rastertime, ointments.published

Biryukov A. A. "self-Massage for everyone"

 



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Source: vk.com/wall-23903469?w=wall-23903469_10654%2Fall