Self-Tuina on the lower limbs

MANIPULATIONS
     
Pressing-kneading the Points on the Lower Limb: With the palmar surface or the tip of the thumb or the tip of the middle finger, press-knead Juliao (GB 29), Huantiao (GB 30), Futu (ST 32), Zusanli (ST 36), Yanglingquan (GB 34), Chenshan (BL 57), Sanyinjiao (SP 6) from top to bottom respectively about 20 times each point until qi-arrival sensation is gained.
     
Pressing-kneading the Thigh: Use the palmar roots of both hands to press-knead the muscles in the lateral, medial and anterior aspects of the thighs respectively from above to below 3 - 5 times to achieve a sensation of soreness and distension.

Pressing-kneading the Patella: Extend the lower limb naturally and relax the muscles, grasp-pinch and press-knead the patella with the palmar side of the thumb and the radial surface of the arc-curved index finger about 20 times.
      
Grasping the Shank: Gently lift, grasp, pinch and knead the gastrocnemius muscle with the tips of a thumb, an index finger and a middle finger up and down to the Achilles tendon about 10 times until a sore and distending sensation is gained.
     
Patting and Striking the Lower Limb: Pat and strike the lower limb hard with the palm or palmar bases of both hands from the root of the thigh down to the ankle joint about 10 - 15 times.
     
Rubbing the Point Yongquan (KI 1): Quickly and forcefully rub Yongquan (KI 1) on the opposite sole with the palmar side of the hypothenar about 30 times until it becomes hot. Exchange the feet and do the same as the above.
     
Shaking the Ankle Joint: Sit upright with the leg bent to have its radial side facing up. Hold the part above the ankle with one hand, and the metatarsophalangeal part with the other hand. Rotate the ankle joint clockwise and counterclockwise and shake it about 20 times.
     
ACTIONS   These manipulations have the action of relaxing the muscles, activating the meridians, relieving blood stasis to promote blood circulation, expelling wind and dispersing cold, and lubricating the joints. It can be used to prevent and treat injury of the superior clunial nerves, strain of the gluteal fascia, swelling and pain in the knees, cramping of m. gastrocnemius, injury of the ankle joint and so on. They also have the function of relaxing the muscles of the lower limbs, relieving fatigue, improving the motor function of the lower limb joints and preventing various kinds of occupational injuries. Besides, pressing-kneading Zusanli (ST 36) and Sanyinjiao (SP 6) and rubbing Yongquan (KI 1) in combination with self-tuina operated on the abdomen, head and face has the effect of health care of the digestive, urinary, reproductive and central nervous systems.
   
 The regional self-tuina therapy introduced above can be conducted in different ways for different purposes. For general health care, one can massage all parts of the body once a day in the order of the head first, then the neck, the upper limbs, the chest and abdomen, the lumbodorsal region, and finally the lower limbs. For regional health care of the limbs or five sensory organs, one can give manipulations to a certain region or a certain part as required. Moreover, for those who are troubled with some occupational diseases due to their jobs, they are most likely to have regional fatigue or injury, so their working efficiency is affected. They may choose some related parts to be massaged to prevent occupational diseases and promote their working efficiency. Long-distance runners or people who have to stand working, for example, may self-massage their lower limbs before or after work or training. Single self-tuina manipulations of different kinds can be adopted selectively in accordance with one's own health conditions..[page_break]