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Hockessin Community News
Fitness and health tips from the Delaware team at ATI Physical Therapy
Home Remedies for Aches & Pains
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By ATI Physical Therapy

Fit in the First State is brought to you by the team at ATI Physical Therapy, a nationally-recognized physical therapy and sports medicine provider with over 200 locations nationwide and 24 right here in the First State. From stretching programs ...

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Fit in the First State

Fit in the First State is brought to you by the team at ATI Physical Therapy, a nationally-recognized physical therapy and sports medicine provider with over 200 locations nationwide and 24 right here in the First State. From stretching programs to exercise routine tips, our team brings you valuable health and fitness-related posts to help you get there to reach your health goals.

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You can use an ordinary tennis ball to work out a muscle knot or spasm!
You can use an ordinary tennis ball to work out a muscle knot or spasm!
By ATI Physical Therapy
Oct. 15, 2013 12:01 a.m.



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.

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