@Home Care
Below are a list common injuries along with list of at home exercises and remedies for self care you can do at your own discretion.
DISCLAIMER: For any injury you should seek counsel from your physician or local health care provider. This is just information that can help with common injuries. ANY EXERCISE YOU DO SHOULD BE PAIN FREE! IF IT IS PAINFUL STOP COMPLETELY OR MODIFY EXERISE AS NEEDED !!
Mild Ankle Sprains
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Get off of your ankle
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Get a bag of ice, cold compression wrap or ice pack place on your ankle. (15-20 Mins)
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Make sure your ankle is elevated, ideally you want it above your heart. If that is not possible try to keep it some type of elevated. So if you are sitting on the couch you feet should not be on the floor but place on the couch next to you.
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You should limit your activity. But you don’t want completely not move your ankle.
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While sitting you move your ankle.
Nose bleeds
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Get some type of tissue / guaze and place in your nose to catch blood.
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Do not place your head back!
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You want to use the “ smelling the flowers” method. Slightly tilt head forward.
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Make sure you clean hands or anywhere blood may have spilled. For your hands use warm water and soap. For surfaces use cleaning solutions that have, make sure you use alcohol.
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For minor nose bleeds the blood may stop quickly. For more server you may use ice on the bridge of your nose.
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If bleeding becomes very server and reoccurring go to an emergency room.
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Anytime you hack nosebleeds be sure to try to figure out why !
Clean a wound
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If possible use gloves.
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Grab a gauze or tissue press and hold for a few seconds.
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Clean the wound and around the wound. ( alcohol, limit peroxide for daily cleaning).
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Use antibiotic cream
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Close with band-aid
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Remember to clean wound regularly, beware of your wound site being warm, to touch, very painful, red, or even turning green/ yellow that is signs of possible infection.
Soreness
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Soreness is discomfort and is very common due to the ripping of muscle fibers.
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Soreness usually occurs when people resume working out for an extended period of time or after using weights in the weight room.
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Although it might be a bit uncomfortable but it is important to KEEP MOVING! Just don't overdue it. RECOVERY IS KEY! Refuel and hydrate!
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There is a difference between PAIN and DISCOMFORT! ( pain means something hurts, discomfort is awareness of your injury)
Low Back Pain
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Tight hamstrings? Focus on stretching. Bend forward from the waist, keeping your knees completely straight (but not locked), reaching forward to touch your toes. If you cannot touch your toes, It’s okay. Stretch and reach as far down as possible while maintaining your form.
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Or, have someone help you stretch your hamstring. Start by laying on your back and allow the person assisting you to raise your leg off the floor as high as possible until you feel the stretch. Hold, count slowly to ten, then gently release. Repeat with your other leg, holding for the same count. Alternate legs and repeat stretches 5-10 times.
Sciatic pain
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Sciatic pain is caused by a sciatic nerve. The pain starts in your lower back and extends down the back of your leg. See your doctor.
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Stretch your piriformis muscle. Sit in a chair and place your ankle on your opposite knee; then slightly lean forward until you feel the stretch. Hold, then repeat the stretch for 10 reps; alternate to stretch both legs.
Neck pain
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Pain or stiffness in your neck is usually occurs due to muscle spasms or tightness , that is not impact related.
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Focus on your posture’s position to make sure your shoulders are back and your chin tilted slightly upward. If you find yourself slumped over train yourself to become more aware of you posture and adjust as necessary. Example: If, when you are talking on your phone and find yourself slumping over, adjust by bringing the phone up to your face instead. If tense, take a deep breath and relax your shoulders.
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Release stress or tenseness by doing slight neck stretches. Caution: ensure there is no associated pain, numbness or tingling occurs.
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A neck stretch is done by placing your opposite hand top of your ear, and the other hand on your shoulder. Now gently stretch your neck slightly so your opposite ear is tilted, closer to your shoulder.
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Make sure you keep your shoulders relaxed. No shrugging your shoulders.
When Should I Use Ice or Heat?
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Use Ice to:
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Decrease pain
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Ease nose bleeding
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Ease sprains
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Reduce swelling
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Use heat to: ( no pain related injuries !)
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Relieve soreness
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Release tight muscles
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Relax muscles
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