Have a knot in your back after a busy weekend in the yard?
Is that arch in your foot aching after a long walk?
With any injury, the key is rest and treatment! Try these at-home tricks to help relieve common ailments.
R.I.C.E. – a must after a sprain, strain, muscle pull or tear to help keep damage to a minimum and speed healing.
- Rest – rest and/or stop using the injured body part and avoid painful activity.
- Ice – place a covered ice pack on the injured area for 15 minutes at a time, every 1-2 hours.
- Compression – use an ACE™ elastic wrap or other compressive devise and wrap the injured area to help decrease swelling.
- Elevation – elevate the injured body part above the heart. Use a pillow to help prop-up an injured limb.
FROZEN WATER BOTTLE – to help with plantar fasciitis and arch problems.
Roll a frozen water bottle under an injured foot for 2 – 3 minutes for an ice massage.
HOMEMADE ICE GEL PACK – Ice your injuries with a cold – and soft – ice pack.
In zip-top bag, mix 1 cup of alcohol and 2 cups of water. Remove excess air, seal and freeze.
TENNIS BALL – Work out a muscle knot or spasm.
Roll a tennis ball over the affected area. The pressure can be adjusted to your needs.
Place two or three tennis balls in a tube sock. Tie the end up and roll it over hard to reach places like your lower back and shoulders.
ROLLING PIN – Help alleviate IT band syndrome.
Roll it along the length of the IT Band to help relax it and alleviate pain. It also works as a great alternative to a foam roller!
STRESS BALL – Help improve the strength of wrist and finger muscles.
Squeeze for a count of 3 and release. Repeat 20 times.
Pinch between your thumb and finger, one at a time.
EASY STRETCHES – Help alleviate and prevent back pain.
Place your hands on your lower back, bend backwards and look up. Hold for 10 seconds.
If after trying these tricks of the trade you are still experiencing pain, stop by any ATI Physical Therapy Location for a Complimentary Injury Screening. ATI can evaluate your injury and provide you with options for continued care. You’ll be seen by a licensed provider who will provide appropriate recommendations.