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.

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

Laura & Dave welcome you to Spine Care Fitness!

Before you can fix your back you have to understand it and there are some key basics about your spine that you need to know.  This video is part one of the two part Spine Care & Back Pain 101 series.  Learn it, enjoy it and let the healing begin!

It all starts with the spine and it all comes back to the spine.  This is the second part of the Spine Care & Back Pain 101 series.  Learn how to take care of your spine now and live pain free for life!

Have you ever had a crick in your neck you wish you could cure?  This video will give you the knowledge and techniques to cure that pain and help you live life to its fullest!

The foundation of the spine rests on your hips.  If your back is hurting, your pelvis (hips) might be out of alignment causing your spine to hurt.  This video gives you two great exercises for aligning your pelvis quickly and effectively.  We like to call the first exercise the Pelvic Squeeze and we call the second the Push-Pull Pretzel.  With these two techniques you can restore dynamic efficiency to your pelvis and get relief from hip and lower back pain.

Lower back pain can ruin anyone’s day. In this video you will learn two techniques for relieving back pain and restoring dynamic efficiency in your spine and lower back. If you have any questions about this video or would like us to make more videos about this topic please leave a comment on this page. Thanks so much for stopping by!