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Tennis Elbow Massage Techniques
- Cross-Friction Massage:
- Method: Use your thumb or fingers to gently massage the affected area in a cross-friction motion. This helps to break down scar tissue and improve blood flow to the area.
- Benefits: Reduces inflammation and promotes healing.
- Extensor Muscles Massage:
- Method: Gently massage the extensor muscles on the back of the forearm. Use your thumb to apply pressure and move in a circular motion.
- Benefits: Relieves muscle tension and improves flexibility.
- Ice Massage:
- Method: Use an ice pack or ice wrapped in a towel to massage the affected area. Move the ice in a circular motion for about 5-10 minutes.
- Benefits: Reduces pain and inflammation.
- Heat Massage:
- Method: Apply a warm towel or heating pad to the affected area before massaging. This helps to relax the muscles and improve blood flow.
- Benefits: Relieves muscle stiffness and promotes healing.
- Self-Massage with Tools:
- Method: Use a massage ball or foam roller to apply pressure to the affected area. Roll the ball or foam roller over the area for a few minutes.
- Benefits: Helps to release muscle tension and improve blood flow.
Precautions
- Avoid applying too much pressure to avoid further injury.
- If the pain persists, consult a healthcare professional for further evaluation and treatment.