Self-Massage for Knee Osteoarthritis
Palm Rubbing on the Patella: Sit on a bed or a stool, place one palm firmly on the upper part of the patella (kneecap), and perform circular friction in either a clockwise or counterclockwise direction, gradually increasing pressure. Duration: 2 to 3 minutes.
Hand-Holding and Rubbing Method: Sit upright, place both palms on the inner and outer sides of the knee joint, and perform rapid rubbing movements 10–20 times.
Lateral Friction Method: Sit upright, warm both hands first, then use the base of both palms to rub up and down along the inner and outer sides of the knee joint for over 10 times until local warmth is felt.