INPUT ARTICLE: Article: Warm hands and fingers are more comforting for the sinuses than cold hands and fingers. Cold hands and fingers can cause muscle tension. One option is to place a small amount of oil on your palm (about a quarter-sized amount). The oil helps to lessen the friction caused by your hands rubbing against your face. The scent of the oil may also help to promote relaxation. Good oils to use for a sinus massage include almond oil, baby oil, or castor oil. Just make sure to not get any of it in your eyes while you massage close to those areas. The indentation of the eye sockets are located on either side of where the bridge of the nose meets the ridge of the eyebrows. When pressure is applied to this area, it can help to relieve colds, sinus congestion, frontal sinus headaches and tired eyes. Use your thumbs. The thumbs are recommended because they tend to be stronger than other fingers. For other people, using the index finger may be more comfortable. Do whatever feels the most soothing and comfortable for you. Do this for one minute The amount of pressure you apply should be somewhere between pleasant and firm. Then, press your fingers into the area and move them in a circular motion for two minutes. Keep your eyes closed as you massage this area. Move your thumbs, or alternatively, your index and middle fingers so that they are placed on either side of your cheek, just outside each nostril. When pressure is applied to this area, it can help to relieve nasal congestion and sinus pain. Apply firm and constant pressure on your cheeks for about a minute. Then, move your fingers in a circular motion for two minutes. If there is a buildup of pressure in your sinuses, this basic massage may feel a little intense, and this is normal. However, if you feel any deep pain, you should stop and try an alternative remedy or consult your doctor.

SUMMARY: Rub your hands and fingers together to warm your fingers. Locate the indentation of the eye sockets. Apply finger pressure directly on the indentation of the eye sockets. Apply pressure to your cheeks. Stop the massage if you feel any pain.

INPUT ARTICLE: Article: Starting a few days after surgery, elevate the leg with the ACL injury above the level of your heart. Elevation will help reduce your swelling. Using pillows to elevate your leg is fine, but don't put the pillows directly under your knee; this can limit your range of motion. For the first few days or weeks after surgery, you may find that you need crutches in order to move around effectively. Don't push yourself too hard: use the crutches if you need them. Once your dressing is removed, you can shower, but do not immerse your knee until your doctor says it's okay to do so. Depending on your schedule and the kind of job you have, your time away from work or school will vary. In general, someone with a desk job may need only a couple of weeks off; people with more strenuous jobs will need months. Talk to your doctor about your specific circumstances, and make a plan. After surgery, you will likely have physical therapy (see below). For the first few months after surgery, do not do strenuous activity outside of this physical therapy. As always, check with your doctor about your particular circumstances and how much activity you can allow yourself. In general, you should not drive until you are no longer taking pain medication and no longer relying on crutches to get around. You should also have good control of your knee. Typically, this takes at least a week or two.

SUMMARY: Elevate your leg. Use crutches. Stick to showering. Discuss your return to work or school with your doctor. Avoid strenuous activity outside of physical therapy. Use caution when beginning to drive again.

INPUT ARTICLE: Article: While not all knuckle-ballers take this hop-step, it is incredibly helpful to keep the ball from spinning, especially on free kicks. Think of it as a slight scissor kick. If you're kicking with your right foot, you'd approach and place the left near the ball. As your right leg comes down, pull your left foot up and back, leaving your torso up to stay balanced. You then kick the ball and land on your right foot, placing it almost where the left was. You'll look like your running in place, or snapping your feet past each other like a broken set of scissors. Many players want to go out, learn the knuckle, and start ripping pro-level free kicks in the same afternoon. Most of those players won't be able to do it. Instead, start learning with a simple 1-step run up, only 10-20 yards away from the goal. Work on a comfortably plant foot distance and resisting your follow-through motion. The ball may not zig-zag much at this speed, but you'll be able tell if it is spinning or not. Once you can hit the ball without spin it's time to move on to full strikes. You want your kicking motion to be as economical as possible. Your plant foot and torso should be set comfortably, with your ankles and knees slightly bent. Your run-up should be well-contained and calm, without lots of twisting, moving, or adjusting. Your kicking leg needs to be strong from quad to ankle, without excess movement. Think about straight lines -- any curves or excess side-to-side movement makes it more likely you hit the ball at an angle, causing spin. Aim to strike with the bone on the inside-top of your foot. The bone in between your laces and instep is the hardest area of your foot. You can feel it with your hand, running from your ankle to big toe. Once you have the basic kick down, work on turning your ankle out slightly to make contact with this rock-hard bone. However, you must keep the rest of your shooting motion straight, hitting the ball in the dead center. No matter how easy and effortless he makes it look, Gareth Bale is the first to admit that the shot took years to perfect. His advice? Start shooting on an open net, then add mannequins or a wall in front of you. Finally, add a keeper to work on accuracy. Above all, hit a few knuckleballs every day, focusing on perfecting the technique so that it becomes second nature.

SUMMARY:
Practice the hop step without a ball. Don't worry about power until you can hit the ball without spin. Keep your body compact, still, and strong. Turn your foot out slightly for added power. Practice the shot daily, adding challenges as you grow comfortable.