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Step 1
Try effleurage massage to improve circulation to injured muscles. Effleurage involves the use of the whole hand to exert only gentle pressure in rhythmic movements.
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Step 2
Receive effleurage massage to stretch tight tissues. Effluerage sports massage slowly builds up to medium-pressure touch, which allows inflamed tissues to release built-up fluids back into the body.
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Step 3
Request effleurage massage after a more rigorous massage session. The light touch used in effleurage can also help hot muscles cool down and relax to promote healing.
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Step 1
Ask your massage therapist about petrissage massage. This technique uses strong palpitation of the muscles to move excess fluids away from inflamed muscles. Removing these fluids reduces swelling so that your injury can heal more quickly.
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Step 2
Avoid petrissage massage on narrow limbs such as your arms. Because the petrissage technique involves deep tissue manipulation, it may cause further injury to the surface muscles in the arms.
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Step 1
Look into frictions massage techniques to help you recover from your sports injuries. Frictions massage is used to break down recent scar tissue. Scar tissue in your muscles can prevent complete healing from your injuries and should be removed when possible.
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Step 2
Prepare yourself for some discomfort or even pain. Frictions massage involves manipulation of tissue very deep inside the body, so the technique can feel quite uncomfortable when being performed.
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Step 1
Use a stick or light dowel to massage your sore muscles. Just hold the stick at both ends and roll it across your muscles using only light-to-moderate pressure. This can help reduce swelling from muscle strain.
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Step 2
Apply pressure to the base of your skull to achieve overall muscle relaxation. This acupressure technique involves simply using your fingers to put light pressure on the bone just behind each ear for a few seconds.
