Have aches and pains? Use these ordinary objects to help alleviate that pain!

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.