Hand injuries can be very painful and difficult to treat properly. The best thing to do if you have just hurt your hand is to get it into an ice bath or slush bath. This video explains a very practical technique for relieving hand injury pain.
Ankle sprains can strike at any time, and it is important for you to know how to respond quickly and effectively. After an Ankle injury the best steps to take are Rest, Ice, Compress and Elevate. If you do these steps, like the video shows, you will be able to speed your recovery and reduce pain during your healing process. Good luck, and we hope you don’t roll your ankles any time soon : ) But if you do, this might be helpful.
Are spiders getting more use out your bike than you?
Dust off the bugs, throw on your helmet and see how much better it feels to burn fat off your body than a hole in your wallet! Plus, with the warm weather coming in, you get a natural breeze with biking, too! No more wasting gas on AC.
Step One:
Warm up by doing “spine tune up screen”. Do the hip and low back exercises till both sides of your body feel the same. Then, roll over and do a few prone press pumps, grab a water bottle and you are ready to ride!
Step Two:
Get to where you want to go on your bike instead of driving! Be safe, follow traffic laws of the road and wear a helmet!
Step Three:
After biking, if your low back is stiff or sore, complete a few prone up-downs to pump out any pain/stiffness from using those muscles in a different (but healthy) way. Follow with the hip and low back exercises to balance the hamstrings and piriformis muscles back to neutral and equal on both sides.
Above all, feel GOOD about getting in shape and saving money in the process ;-)
Dr. Laura Fields
Doctor of Sports Physical Therapy
We’ve all been there. You’ve been on your feet all day long and all you want to do is strip of your shoes and have someone massage your poor, aching feet! For all of you that don’t happen to have an on-call masseuse at home, Let me show you a “quick fix”.
Step One:
Grab your favorite water bottle, fill it with warm or cold liquid, whichever you prefer and place it on it’s side on the floor. Place your foot over the bottle and gently roll your foot back and forth using the bottle like a rolling pin. Alternate feet till they both feel the same.
Step Two:
Then, curl your toes into the rug like you are trying to pull up the carpet. This will activate the tendons and rinse out inflammation and residual soreness.
Finally, review ankle exercises part 2 and 3 (http://spinecarefitness.com/category/ankle-pain-care) to incorporate the calf and achilles tendon into your foot repair regime.
You’ll love how it quiets those barking dogs!
Let us know if you have any questions or other requests,
Laura and Dave
