At home treatment tips for your family
People often comment to me, (I am an Osteopath) that they wish they lived with an Osteopath. But anyone who lives with one might tell you they don’t always share their skills when at home. So what do I suggest to my family and friends when they want some Osteopathic help when at home?
For muscular pains it may be helpful to put some heat on the sore muscles. This heat can come from a hot pack, a hot shower or bath, a gel or cream that releases heat. Ensure that it is a comfortable heat and apply for 20 minute periods with breaks in between.
Your family or a friend may be nice enough to offer you a massage. I suggest for you to benefit the most from their offer:
Use a bit of a cream such as a moisturiser or oil when massaging your skin to avoid that chinese burn feeling.
Apply gentle pressure to start with and then increase the pressure to a comfortable level over the sore muscles.
If they feel a “knot” or a “ropey” feeling in a part of the muscle it is ok to focus on this knot. Advise them to apply pressure through the whole arm whilst they use a flat hand and avoid using thumbs only.
If you live by yourself or can’t convince those you live with to help you out, other than using heat for sore muscles, you can also use a spikey ball or another hard ball to rub into the sore muscle. With a spikey ball you can hold it in your hand, place it between your body and the wall and move to find the tender points in your muscles.
YOU can take charge and do some stretches and exercises to help if your muscles are feeling sore. Depending what is sore depends on which exercises you should do. For example if you feel your bottom or gluteus muscles are getting sore or tight then try a glute stretch where you lie on your back and bring your knee towards your shoulder.
Speak to a health practitioner about the best exercises for your individual complaints.
It can be hard when you are sore and you feel tight through in some of your muscles but be resourceful with what you have around your house and if you need some osteopathic treatment give us a call on 0416 161 411 or visit our website to book online www.osteo4families.com.au.