DIY Physio ?


Craig Smith, Nottinghamshire County Cricket Club physio, has developed some great homemade tips to deal with the minor aches and pains they you may just consider not serious enough to justify a trip to the doctors.

Here are 5 top tips for you to try, but of course he does point out that if the problems persist, then professional advice is always the route to take…

Hand Stretch – After a hard game of squash or tennis or squash, sometimes your forearms and hands stiffen slightly.

Try clasping your fingers together and interlocking your fingers. Then turn your hand over and outwards and push them away from you, leading with the palms. This extends the forearm muscles increasing blood flow which will help to reduce tension in these areas.

Raid the Freezer – If you need an icepack relief, why not raid the freeze for those obligatory pack of frozen peas? Cover the pack in a small towel and there you go! And remember, peas are a good source of Protein, B Vitamins, Magnesium, Phosphorus, Manganese, Iron, and Potassium. So when they have defrosted, your evening meal will also be great for your health!

Tennis Ball Massage – When your feet are achy and tired after a long day, or a hard Treadmill workout, take a standard tennis ball, remove your socks (they should be relieved!) and sit down.

Put the tennis ball under your feet and roll it back and forward from the tips of your toes back to the heel. This should give your soles a relaxing massage. When you have finished, immerse your tiered feet in warm water for a few minutes which will finally boost the blood flow.

Throw the Towel In? –We have all woken up at some stage with stiffness in the back for no apparent reason.

Try taking lying on the floor, on your back and take either the well-used tennis ball, or a rolled up towel, and position it under the area that is affected.

Take 10, slow, very deep breaths. This will mobilise your vertebrae and chest cage which will loosen up any stiff back joints. Of course, if the pain persists, or gets worse, then a trip to the chiropractor or doctor is the next step.

Hot and Cold – Sprained ankle injuries can result in swelling for a long period after the injury itself and seriously restrict your recover. So if you are trying to get back on your Cross Trainer in record time, why not try this?

The heat and cold combined treatment theory will open and close your blood vessels helping to increase circulation. This should flush the area of excess fluid and reduce any swelling.

Get yourself two tubs of water. One with hot, but bearable water, the other with iced water. Starting and ending with the iced tub, alternate your ankle between the two about 5 times in each. Each ‘dip’ should last for two minutes.

That should have your swelling under control in no time!

Thanks Craig! (First published on the BBC Sports News web site, health and fitness section)

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