Hi welcome to another tutorial. in this tutorial im going to answer a question from two people, one is my friend who is a dancer and two a Facebook friend who is a rugby player or here in America is a football player have pain in their groin area. How do you hurt or get pain in your groin area? This happens to mainly to dancers, athletics, football players, people who play a lot of games but it could happen to anyone. You may wake up one day and accidentally move wrong and pull the groin area muscle. Now what do.
You normally do when you have pain in your groin area or in your inner thigh. Traditionally, you are ask to rest, ice, compress and then elevate. Thats the traditional but what I do I normally work right away to loosen up the area and take the pain away. Lets take a look at what I would do. This is what I would do. I would stretch to figure out here the pain area is and the next thing I would do is I would use moist heat. I have one of this at home and with kids you.
Have to have one at home because they come home with aches and pain. once you feel that your muscles is nice and loose you can remove it and start massaging the groin area. You can either so this way, the fiber of the groin area is this way, so you rub against the fiber. If this is too painful for you, what you can do is use your palm area to palm down like this, like such. Slowly like such. one, two, three, one, two, three. Palm the area to loosen up the muscle.
If thats too much, what you can do is get a tennis ball and roll it or get a rubber ball like such that bounces, roll it down, roll it down or with the tennis ball you can roll. Thats to break down the tightness and loosen up the tissue. Or the other alternative will be using Dit Da Jow which you can just rub it with the Dit Da Jow with the Dit Da Jow is a Chinese medicinal ointment and just rub it. The other technique will be using myofascial release, basically just holding down this.
Way and glide your hand through that way, glide your hand through the muscle. You can do it with one hand this way or you can use your forearm just put your hand there and one hand pushing down and then one hand pushing that way. just slightly, slowly. What it does is when you sliding it this way. it breaks down or iron down the fascia which is a tissue right underneath the skin and loosen up the muscle. So basically very slowly and if you lean your body forward a little bit and push, your forearm.
Will glide over the skin,of course if you are having a lot of pain then try to ease out the pressure. If this is too much pain for you, what you can do is rubing your hand together. So what you do is just rub, just rub the whole pain area. Just like this just rub the whole pain area. What it does, is simply by rubbing it, it bring circulation to the area and if you look at my palm and if I rub both hands here you can see.So you can see how red this is, how red this is. By rubbing it you bring circulation, when.
There circulation theres oxygen and when theres oxygen you will break down all the tightness and knots in the area. So just lightly rub this and to finish up you just go like this real quick, real quick movement and at the end you can actually feel the heat over the area and the redness shows that theres circulation and it breaks down the knots and pain. And to end up just loosen up, shake your leg a little bit and loosen up the area like such.
Just like jiggling, loosen up the area. Well! thats it! Thank you very much for watching and if you have any question or if you do something different other than what I do, let me know well share with others and if you have any question leave it in the comment box below. Dont forget to visit my blog at StressedOutStressFree and my name is Vincent Woon and I see you in the next tutorial.
Ankle Pain How To Get Rid
Hi welcome to another tutorial. in this tutorial im going to share with you with you two question from two viewer about ankle pain, the first viewer hurt his ankle while making a five foot jump on his skateboard, hit on the floor and hurt his ankle three months ago and now he is pain from this pain while trying to do another stunt and the second viewer said that the problem came with age. Lets just take a look at what else can cause ankle pain. Ankle pain can be caused.
By a sudden twist of the ankle while doing sports like running, playing basketball or walking on uneven surface, also it could be causing from heel pain and last but not least I think also caused by being over weight and your posture and how you hold your body because your ankle holds pretty much your whole body weight. Lets go me show you how to work on two ligaments in this tutorial. Ok Im going to sit on the sofa to work on this. One leg up and show you how to work.
On the ankle. first we are going to work on the anterior talofibular ligament right down here, this part here and also the calcaneofibular ligament right here, right underneath this bone here. So we have anterior talofibular ligament and the calcaneofibular ligament right down here. Ok lets zoom in to the leg right here. I want to show you two techniques, to break it down and also put pressure on it. So Im going to use the index finger. Ankle right.
Here rub it down this way in the area, sometimes its hard to find the area because its a tiny area. You can move, do a circle on your ankle to get into the area. Ok! once you find that area start rubbing on it, you can use oil, lotion or without anything. The tendon is this way so you rub against the fiber to break down all the tightness in there. If you have scar tissue you need to complete break it so that it will not reoccur again. Next is also use your index finger find the pain and turn your leg around like this. Move.
Around and once you find the spot, stretch your foot forward and backwards, forward and backwards and as the tightness loosen up try to stretch a little bit extra and come back a little bit more and back, Thats to work on anterior talofibular ligament up here and same thing down here, look for the calcaneofibular ligament right here and this ligament goes down this way. Move you ankle around until you find the tightness and rub on it this way. So what you do is.
Rub against this way or this way like such. find the spot and rub on it, or put your finger on the pain area and turn ok once you find the spot. Then press on it, move a little bit come back press come back. As the area loosen up you can add a little bit more stretch, push it to the back and loosen up that way. To finish up use your pad of the hand to rub the area to warm it up like such or rub, rub, rub it like this or like this with your hands and thats it!.