How to Perform a Friction Rub

Muscle, ligament or tendon injury is caused by microtearing which leads to inflammation and pain. As part of the healing process, scar tissue forms in the area of these tears. Scar tissue forms in a random pattern, as opposed to the original tissue that was linear and symmetrical. Deep friction massage breaks up adhesion (areas where skin sticks to the scar underneath) and helps scar tissue lay down in an organized manner. Deep friction massage is usually uncomfortable to go through, however it decreases pain overall.

Things You'll Need

• Non-water based cream

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Instructions

• 1

  Sit in a comfortable position and rest the injured body part on a supportive surface. For example, to perform deep friction massage on your elbow, sit next to a table with your forearm resting on the table.

• 2

  Push gently on the sore area with the pads of your index and middle fingers until you find the spot that is the most tender.

• 3

  Place a dime-sized amount of cream on the pads of your index and middle fingers.

• 4

  Press down firmly on the sore area. Maintain this pressure and move your fingers slowly back and forth, side to side, counterclockwise and clockwise. Continue for five minutes. Repeat twice each day until symptoms resolve.