How to Massage Hands and Wrists for Martial Artists

The hands take an enormous amount of punishment in just about any style of martial arts. The rigorous conditioning applied to nearly all martial arts demands it. Whether you spend three hours a day slamming iron palm bags, or simply work a heavy bag once a week, your hands take a beating, quite literally. Considering that there are 27 bones and nearly 30 muscles in each hand, the potential benefits of even a short massage pre- or post training session are numerous. As with any massage, it aids and quickens tissue repair, reduces muscle fatigue and reduces recovery times. It also allows for a greater range of motion, increases fluidity of gestures and can increase speed and precision of techniques by allowing the fine muscles to achieve a greater range of flexibility. This should be combined with palm, wrist and forearm massage for greatest effect.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Tiger Balm White or any other suitable muscle rub.

1. Take a small amount (about the size of a dime) of Tiger Balm White and work it into the tips of your fingers. Beginning at the extensor pollicis brevis (this is the muscle on the inner side of your forearm, just above where your wrist makes a "bump"), knead the tissue by using firm, short strokes of your thumb in a downward motion.
2. Work your way across the extensor retinaculum (this is the band of connective tissue that runs horizontally across the top of your wrist) using the same deep, kneading strokes. Gradually work into a circular stroke until you reach the ulna (this is the other "bump" of your wrist, on the outer edge of your forearm).
3. Working in and down from the ulna, follow each of your Extensor Digitorum tendons (these run along the back of your hand, and down along the length of each finger bone) with firm, kneading strokes. As you get down to the knuckles of each finger, alter the strokes so that they are more of a gentle pulling motion, and follow the length of each finger. Do not pull excessively at the joints, or try to "pop" your knuckles. Repeat for the Extensor Digiti Minimi and Extensor Pollicus Longus tendons (they run a similar path along the back of the hand, for your pinkie and thumb, respectively)
4. Knead down the length of the Abductor Digiti Minimi (the meaty part on the side of your hand, just above the pinkie finger) and the Adductor Pollicus (both Brevis and Transversus) and Flexor Pollicis Brevis (these run from your thumb to your forefinger).
5. Finish up by lightly working any excess Tiger Balm into the massaged areas with light, smooth strokes.

Tips & Warnings

• Tiger Balm Red, Bengay and most essential oils are also good massage media.
• This can also be done with Bruise Liniment or Iron Palm Compounds.
• Massage is not intended to replace appropriate medical procedures. If you have sharp or persistent pain (lasting more than a day or two), seek immediate attention from a physician or qualified massotherapist.