6 SELF HELP TIPS FOR THOSE ACHES AND PAINS BY JOHN FORDE, PHYSIOTHERAPIST AND KATIE BELL, PHYSIOTHERAPY & WELLNESS Leave a comment
As you are all probably experiencing, this extended period of reduced activity is resulting in muscle tightness, joint stiffness, increased muscular tension due to how inactive we currently are! The goal of 10,000 steps per day is becoming increasingly difficult to achieve, you may even be surprised how groggy and stiff our bodies feel when our normal activity is restricted!
Sports massage is a great treatment technique to reduce aches and pains, improve joint mobility and reduce muscular tension which is no doubt on the rise currently!
With many people not currently having access to their regular sports massage therapists, this blog aims to support you in maintaining your health and wellness at home to reduce the likelihood of your aches and pains intruding into your daily routine!
If you’re for whatever reason, unable to attend your routine sports massage appointments to get you back to peak health, you’re in luck.. as the below top self help tips and tricks will keep you flexible, mobile and pain free!
1. SELF MASSAGE
While none of us are as flexible as elasti-girl and therefore won’t be able to massage our back or glutes we can still reach some problematic areas to reap the benefits! Apply a moderate amount of massage/baby oil and slowly work into an area of the body gradually increasing the pressure you apply into the muscle for 10 minutes. You’ll be surprised how much benefit this will give to a particularly sore and tight muscle.
2. EPSOM SALTS
Absolutely no excuses for not having enough time to take a long bath anymore! Epsom salts are a great addition to your bath as they aid with muscle relaxation and nourishment. In addition to the salts, the hot bath works wonders aswell! The heat provided from the hot water relaxes down muscle tension, nourishes the muscle and joints with blood, oxygen and nutrients!
3. HOT WATER BOTTLE
If the bath is too time consuming, a hot water bottle can mimic the benefits. Hot water bottles are brilliant for injury rehabilitation and the reduction of tightness and tension. Place a hot water bottle on a sore area of the body for 20-30 minutes, you can repeat this several times a day also!
4. HYDRATION
The human body is around 60% water so there’s no doubt that when we’re dehydrated it has a huge knock-on effect on our health and muscles. Dehydrated muscle is much more likely to be sore, tense and tight and so drinking the recommended 2 litres of water per day goes a long way in battling aches and pains.
5. SPIKY BALL/FOAM ROLLER
These pieces of equipment are lifesavers for muscular aches and pains! Follow these links for some great exercises and tips for using them: Foam roller tips and exercise and Tennis ball self-release exercise.
6. POSTURE
Dental Technicians are particularly prone to adopting bad postures. Posture is important but not necessarily the postures we are in, it’s all about the time we are in that posture for! The best posture is your next one, meaning it’s best to avoid static positions and keep moving. Even if you adopt the classic textbook posture, if we hold that posture for hours on end, you’re going to ache no doubt! Keep moving to keep well and healthy.
Hopefully this gives you a great start to battling your aches and pains at home during this inactive time.
If you would like any further information on how we can help, do not hesitate in contacting our clinic. Find us at www.katiebellphysio.com
