Things You'll Need:
- Warm hands
- Ice
-
Step 1
To perform a sports massage using the friction stroke technique, you must first locate the inflamed tendon or sore muscle. The site in need of attention should be mild to moderately sore. If pain is severe, massage should not be performed and a medical consultation should be obtained.
-
Step 2
Begin the massage by placing gentle pressure over the inflamed tendon or muscle, using the pads of your fingers. Strum back and forth over the area of tenderness. If no tenderness is present, you need to move to a different location on the body, or consider an alternate diagnosis.
-
Step 3
Continue applying pressure in back and forth motions for two to three minutes. If the pain does not decrease after several minutes, the treatment should be discontinued to avoid potential damage to the tendon or muscle fibers. If the pain has diminished, increase the intensity of your strokes until the tenderness returns. Massage for an additional two minutes, or until the pain subsides a second time. Repeat this process a third time, if necessary or desired.
-
Step 4
When you have completed the sports massage using the friction stoke technique, apply ice to the massage site for one to two minutes, or until the area becomes numb, whichever occurs first. Ice should not be left on the skin for more than two minutes.
-
Step 5
The massage treatment should be repeated one to three times each day. An immediate improvement in symptoms should be apparent after each massage. If pain persists, the massage technique should be discontinued and a health professional should be consulted to rule out a more serious disorder or injury.
