Lower Limb Massage
Massage techniques that concentrate on some body points of the lower limbs can relax muscles, enhance joint flexibility and promote blood flowing back, which are beneficial to relieve sports fatigue, soreness and cramps of lower limbs.
Massage to promote the lower limbs
- Knead acupoints: knead firmly on ju liao (Gb 29, depression of outer pelvic bone), huan tiao (Gb 30, outer side of gluteal muscles), fu tu (St 32, thigh front), zu san li (St 36, below kneecap and between the two bones of lower leg), yang ling quan (Gb 34, depression below the head of fibula), cheng shan (Bl 57, lower end of calf muscles) and san yin jiao (Sp 6, 3 inches above the inner malleolus of each ankle); 20 times each and should create a soreness feeling.
- Rub the thighs: use the palm roots to rub the thigh forcefully, up and down, inside and outside; 3〜5 times on each leg and should create a soreness feeling.
- Knead the kneecaps: relax the lower limbs and keep them straight, use the thumb and index fingers to hold the kneecaps, and then knead them; do this about 10 times.
- Grasp the lower legs: grasp the muscles of lower leg with both hands, up and down; about 10 times on each leg and this should create a soreness feeling.
- Stimulate zu san li: use the thumbs to press on zu san li (St 36) and knead about 30 times, this should create a soreness feeling.
- Stimulate yang ling quan: use the thumbs to press on head of fibula (Gb 34) and knead about 30 times; this should create a tingling feeling that radiates to the toe.
- Pat the lower legs: use the palms or palm roots to press firmly on the lower legs, pat on the lower leg repeatedly, up and down, for about 20 times.
- Rub the soles: site down, rest the ankle on the thigh, one hand holds the ankle and use the palm edge of another hand to press on the center of the sole (Kl 1), rub quickly until the sole feels warm.
- Rock the ankles: site down, rest the ankle on the thigh, one hand holds the ankle, one hand holds the foot, rotate the ankle joint first clockwise, then counterclockwise for 20 times.
- Stretch the legs: stand still and raise one leg on a stool, press the knee with both hands, and bend the aist as much as possible while keeping the leg straight; repeat on the other leg.
Massage to promote the lower limbs
