In The Great Pain Relief Book (ed. Leduc.S), of which he is co-author, Dr Marc Perez, sports doctor and osteopath, offers for each part of the body concerned 6 techniques to be performed oneself (massage, stretching, shortening, joint mobilization, posture of yoga, weight training) to prevent and reduce osteoarthritis pain.
1) Mobilize the patella at the knee
Sitting or lying on your back, place your hand on the kneecap of the painful knee and feel that you can move it slightly up and down. Perform this small movement several times to identify the direction that hurts and then push the kneecap in the opposite direction (the one that calms the pain). Maintain this painless position by keeping your hand pressed for two minutes. This is a “shortening” exercise, very sedating and more effective in this specific case than a stretch.
2) Massage the hip
Use the closed point to massage – with the large protruding joint of the middle finger – each area around the hip that may be contracted and painful: at the top of the thigh at the crease of the groin; on the side of the hip (at the junction with the buttock) and, finally, on the back of the buttock (pyramidal muscle, in the center). Make pressure and small circles in one direction then the other. Insist in the sense that soothes.
3) stretch the fingers
Place your hand flat on a table in front of you (or on the breastbone). With the thumb and forefinger of the other hand, grab and pinch the finger at the level of the second phalanx (between the two interphalangeal joints which are often swollen and painful). Pull and release ten times, in a pumping motion, to stretch the finger. Repeat the same on each painful finger, on both hands. To do morning, noon and evening.
4) Shorten the cervicals
Sitting on a chair, rest your hand on the back of the neck, on the side that is painful, then raise your head to look towards the ceiling, shrug the shoulder on the painful side and turn your head on the painful side (or more rarely from the other side if it relieves more). Once the position of maximum comfort is found, keep it for at least two minutes, breathing calmly. This position shortens the muscles of the neck to deactivate the neuro-cervical pain reflexes. To do morning, noon and evening.
5) massage the spine
In case of lumbar osteoarthritis, use both closed fists and the large protruding joint of the middle fingers to massage the muscle contractures along the spine, on each side. Make ten small circles in one direction then the other and / or small cross movements (from bottom to top then from left to right). To be done three times a day.
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