Sports injuries

Massage is highly recommended before and after exercise. Before exercise use invigorating techniques such as kneading and percussion. After exercise use deep tissue techniques and lymphatic drainage, to help eliminate waste products that have accumulated in the muscles. Massage is also very effective in treating sports injuries. A muscle cramp results from restricted blood flow to that area. Massage can help to improve circulation and bring relief. For a leg cramp, lie down and raise the leg. Then sit up and stroke the whole leg, toward the body, then knead the muscles which are cramped. Muscle strains and sprains result when a muscle is placed under prolonged stress such as excessive exercise, or twisting or wrenching movements which stretch the ligaments connecting bone to muscle until it tears. The soft tissue surrounding the area then becomes swollen, bruised and very painful. If you suspect you have strained or sprained a muscle or ligament, use cold compresses or packs, or even a packet of frozen peas over the area, to reduce swelling or inflammation. Keep the limb elevated. See a doctor immediately to rule out the possibility of a fracture or broken bone. If a sprain or strain is confirmed, massage gently around the injury, with upward movements, to help drain fluids. Depending on your injury, apply pressure to the following points for 3-7 seconds. For a foot cramp, pull your toes back to stretch the foot. then knead the sole of the foot.

Point 1: In the depression below the head of the fibula bone.
Point 2: Two thumb widths above the tip of the inside ankle and the Achilles tendon. Point 3: In the depression below and in front of the outer ankle.
Point 4: In the center of back of the calf, between the knee and the ankle. Press until the cramp subsides.

To relax tendons, muscles and joints: Press points 1 and 3

For swelling in the lower leg: Press point 2

For cramp in the lower leg: Press point 4