When massaging the inner side, place the foot flat.

If it is the back of the lower leg, bend the knee and keep the lower leg upright.

First, relax your feet and hold your toes in one hand to fix your feet.

Both hands carry the weight of the lower leg, lift and put down the lower leg, and gently wipe the muscles of the lower leg with both hands.

There are two main reasons, lack of flexibility and dehydration.

Bend the inside of the heel and massage the part between the bones with your thumb.

Key points: press both hands on both ends of the foot to bend the foot.

During exercise, we should replenish water for the body at any time.

Key points: increase the pressure on the calf through the weight of the legs.

● common injuries of lower limbs and buttocks.

When massaging the outer side, the foot stands upright.

After every three massages, the thumb can move.

 -.

Gastrocnemius muscle is a double joint muscle across foot joint and knee joint, so it is related to the linkage between ankle and knee joint.

Massage of lower limbs (foot, ankle, calf, knee, thigh and hip) the lower limbs are roughly divided into four parts: foot, calf, thigh and hip.

When massage, take the thumb as the fulcrum, hold the heel with the other four fingers and pull it up.

After a few seconds of massage, change the thumb position to continue the massage.

In all sports, the muscles of the lower limbs will play a very important role.

In addition, there are many muscles in the lower body, which is easy to ignore in many people’s daily life.

In addition, because everyone has different exercise habits, some parts of the body are prone to swelling and even pain.

Around the ankle, there are extensor digitorum longus, abductor pollicis and ligaments.

Sometimes when massaging the sole of the foot, stretch and bend the sole, which can better stimulate the muscles of the foot.

● exercise that is easy to fatigue the lower limbs and hips.

The other four fingers lift the heel and massage the thumb vertically from top to bottom.

Because people’s usual posture, walking style, action method and body center of gravity are different, the parts prone to fatigue are also different.

If the load on a certain part is too large, improving the load of force in advance is also a good preventive method.

When massaging the outside of the lower leg, you should also relax the leg muscles as much as possible.

two   Gently wipe (both hands and four fingers) sit on the bed, bend your knees, hold the back of your calf with both hands, and lift your calf.

With the wrist as the fulcrum, four fingers hold the bone of the thumb.

If the feet pedal on the ground a lot of exercise, the muscles in the front of the thighs and soles are easy to fatigue.

Especially for athletes, the probability of injury can be minimized only through the usual maintenance of the body.

The muscles of the lower leg mainly include the anterior tibial muscle flap on the front, the fibula muscle on the side, the soleus muscle and gastrocnemius muscle connecting the Achilles tendon on the back.

Therefore, when maintaining the foot, it also includes the muscles and ligaments near the heel.

Tibialis anterior muscle flap, peroneal muscle and soleus muscle are mainly responsible for the movement of foot joint.

Because the lower leg is prone to pain and swelling, careful maintenance must be carried out before exercise.

When massaging the sole of the foot, you can stick the foot surface on the ground.

When massaging the front and back of the ankle, stand the foot upright, put the sole of the foot on the ground and relax the foot.

two   To place the thumb under the ankle, between the bones of the heel.

Relax your arms and massage your legs in a large area.

If muscle spasm occurs, it will not only take some time to recover, but also cause other injuries.

Many people unconsciously tense their hip muscles.

These people often participate in the movement of using the ankle more.

two   Press and knead (thumb) one hand to fix the ankle, the thumb of the other hand to press the sole of the foot, and the four fingers firmly hold the toes.

When massaging the lower leg, basically keep the sitting position.

When massaging the ankle and heel, place the outer side of the foot flat, or press and hold the ankle with one hand to fix it.

For chronic diseases of lower limbs and buttocks, usual maintenance is the best way to prevent them.

These are injuries caused by sudden exertion.

Because the foot must support people’s weight at any time, it is the most easily fatigued part.

Because both hands bear the weight of the calf, the calf can be evenly massaged to reduce hand fatigue.

This is not uncommon.

When the thumb is massaging, it constantly changes its position along the gap of the bone.

running shin sleeves

If it is a running sport, the rear muscles of the legs are easy to fatigue.

Not only sports, as long as you live on the earth, you will be affected by the gravity of the earth, especially people’s lower limbs, which are very easy to fatigue.

Acute injuries of lower limbs include ligament injury and muscle tear.

In fact, large muscles are more prone to fatigue.

one   Press (thumb) massage the inside of the heel with your thumb.

When massaging the outside of the ankle, focus on the Achilles tendon and around the ankle.

Key points: analyze the key parts prone to injury and the causes of injury.

While pressing the wrist, four fingers lift the muscle.

one   To press the soles of the feet with the wrist.

Please try to relieve muscle fatigue and exercise the flexibility of muscles and tendons.

If the back of the thigh is painful, it means that the hip muscles are not used well or the hip muscles are tired.

If you need to tighten the hip muscle at any time like a ballet dancer, you should stretch the hip muscle and femoral joint more.

When kneading with the thumb of both hands, stretch the muscle upward along the lower leg, and massage the muscle with the tip of the thumb.

Massage the outside of the lower leg.

The soles of the feet are equipped with flexors that bend the toes, and the soles of the feet are equipped with extensors that straighten the toes.

In addition, calf muscle spasm of lower limbs often occurs.

Especially when the flat foot leads to a small arc of the foot arch, it will even affect the lower limbs.

For example, some people only have swelling in the muscles at the back of the lower leg.

If you massage with the thumb as the fulcrum, the thumb can get a strong massage without force.

Content source: sports massage book that everyone can learn, published by people’s Posts and Telecommunications Publishing House.

They are connected by ankle, knee and femoral joints.

You can reduce the probability of occurrence by practicing flexibility on weekdays.

one   Gently rub, press, knead (both hands and thumbs), bend your knees, and stand upright on one leg.

The flexibility of the femoral joint is good, but the hip muscle is very stiff.

Rub up and down with your thumb along the anterior tibial muscle flap and peroneal muscle.

Ankle, heel massage the inside of the ankle, the most important parts are around the calcaneus and Achilles tendon of the heel.

Because the lower limbs need strength at any time, our posture and exercise habits are also very important on weekdays.

When massaging the inner side of the lower leg, put the outer side flat and fix it.

When massaging the sole of the foot, you can cross your legs and let the sole of the foot face yourself, which is easier to massage.