How To Do A Sports Injury Prevention Massage
How To Do A Sports Injury Prevention Massage: Use VideoJug's easy to follow guide to learn how to massage yourself or another person to help prevent any sports related injuries.
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Step 1:
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You will need
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Step 2:
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Setting up
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If you do not have a massage table, you can practice on a mattress or by placing a mat down on the floor. This massage does not use oils therefore it can be done fully clothed.
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With the person lying down, these techniques can be applied to the arms, the back and both sides of the legs.
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Step 3:
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Rocking
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Start at the point farthest from the heart, place your hands on the body and begin alternating pushing and pulling, creating a rhythmic rocking motion. Continue this movement as you begin to move in towards the centre of the body. When you have gone as far as possible, go back down as you carry on rocking. Repeat this cycle 3 to 5 times, covering the entire body part.
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Step 4:
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Lifting
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Next, form “lobster claws” with the hands, bringing the fingers together as you extend the thumbs and with one hand grasp the muscles and lift off as you close the thumb and fingers together. As the first hand slides off, the other is repeating the lifting movement. With practice this becomes a seamless rhythmic movement that you continue while once again moving in toward the centre of the body, then back down again. Repeat this cycle 3 to 5 times
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Step 5:
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Pressing
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Place one hand over the other and with arms extended, begin pressing the muscles, allowing the movement to originate from the waist. Hold for about a second, then release. Move towards the body centre and repeat, avoiding putting pressure directly on the joints. Move towards the body then back down, repeating this 3 to 5 times.
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Step 6:
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Rotations
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Now go to the far articulation, either the ankle or the wrist, and support the limb as you rotate the joint 5 times clockwise, then 5 times counter clockwise. It is important to note here that you never force the movement beyond the natural range of motion.
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Now alternate flexing then opening the knee or elbow 5 times.
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Finally rotate the hip or shoulder by facing the head and reaching under the joint with the outside hand, while supporting the leg. Once again, the movement is coming from the waist as we repeat the rotations 5 times in each direction.
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Step 7:
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Percussion
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We finish by making loose fists and begin rhythmically tapping on the body with the little finger side of the hand. Cover the entire body part, then open the hands and do “karate chops” with light pressure over the area. Finally, cup the hands and tapping with the palms, repeat once more.
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Now move on to the next part of the body and repeat the steps. A good order to follow is by starting with the front of the legs, then move up to the arms. Have the person flip over and continue with the back of the legs and finally the back itself.
