Self five body massage techniques: the use of five body massage techniques treatment, self exercise treatment 1-2 times a day. 1, skin massage: take a sitting position, keep the lower limbs relaxed position, with the palms of both hands quickly along the inner and outer sides of the lower limbs, from the root of the thigh to the heel friction, repeat 6 times, until the skin is slightly warm. 2, stroking pulse: hands into a circular grip, from the ankle joint along the calf up to the knee joint, the upper body back up, raise the affected limb, and continue to hold the thighs upward stroking to the root of the thigh, repeat 3 times. 3, take the muscle: natural lower limbs, maintain a fully extended knee relaxed state, with the ipsilateral hand thumb and the other four fingers corresponding, from the front of the thigh in the upper 1/3, gradually down to take the front of the muscle to the patella, after the knee joint, into a flexed knee foot plantarflexion state, hold the gastrocnemius muscle to the front of the pinch, to Chengshan point, the force to the degree of soreness, repeat 6 times. 4, trigger tendons: continue to maintain a fully extended knee relaxed state, push the patella to both sides 6 times, massage down the bilateral knee eyes, and then extend the joint gap on both sides to both sides of the massage to the rear of the joint, with the same side of the hand tiger mouth card pressure above the patella, the knee joint down to press the knee joint repeat the above action 6 times. 5, shock bone: maintain a sitting position, press the knee joint with both hands near the side, kick the knee joint 6 times, bend the knee 90 degrees sitting position, hold a hollow fist with both hands to knock hard on the patella inside and outside, 18 times each.