Article finds self massage can reduce pains potentially by 1/2. Massage instructions are free to anyone.
Int J Ther Massage Bodywork. 2013;6(1):4-14.
The effects of self-massage on osteoarthritis of the knee: a randomized, controlled trial.
Atkins DV, Eichler DA. free article here
- Therapy twice weekly – mostly supervised but later by self -massage
Technique is a power point presentation here (click supplementary file for this article)
or PDF here: