As the novel coronavirus, COVID-19, continues to spread throughout our country, nationwide restrictions and closures are being made to schools, gyms, shops, restaurants, theatres, clinics, and many other “non-essential” services. In order to “flatten the curve” and control the coronavirus outbreak and spread, people are being forced into self-isolation at home. There are no social gatherings, no unnecessary trips, no work or school, no gym workouts, no restaurant meals, and specifically, no physio appointments. Are you in pain and not sure when the next time you can see a physiotherapist is? Read on to learn some home care tips and advice to help you manage in the meantime.
heat or ice it
Hydrotherapy is one of the easiest things you can do at home. You can read more here about when to use heat and when to use ice. Generally, after an acute injury, ice (ice/cold packs, ice baths, ice cubes, crushed ice compresses, cold cloths) is applied to reduce swelling and inflammation. In contrast, heat (electric pads, hot water bottles, gel packs, damp clay packs, damp/steamed hot towels, hot baths, hot tubs, saunas, steam baths) is used to decrease muscle tightness and increase flexibility. Both of these are good options for pain reduction.
Roll on it
Many people find that rolling on a foam roller or tennis/lacrosse ball helps to release trigger points, tight knots, or muscle tension in the body. If you don’t have access to any of these things, try using the corner of a wall or door frame or the edge of something sturdy. Be careful not to push so hard that you’re in more pain afterwards!
Exercise it
You don’t need to go to a gym or workout class to exercise. All you need is some space and your own bodyweight, and the possibilities are endless. During these times of social distancing, many gyms and fitness studios are actually offering free online classes for everyone to still get their movement in. You can also host virtual dance parties with your friends, go on nature walks/hikes with your dog, go on bike rides out in the country, play outside with your kids, or *gasp* do your physio rehab exercises. Remember: movement is medicine. While it is tempting to sit and lie around all day, try to refrain from doing so. Your body needs to move! As long as the exercises don’t cause more pain, it is definitely beneficial to get your circulation going to promote healing.
rest it
Is your injury due to repetitive strain or overuse? Did you hurt yourself doing too much spring cleaning, or were you doing too many repairs and home renovations? In this case, stop and rest! It is never a good idea to do too much at once. I understand that you want to be productive during your time off, but it’s important not to overdo it. The injury will only set you back and take you even longer to heal. Try to incorporate other movements and activities into your routine instead.
*Note that these are just general tips and recommendations. If you’re not sure whether they apply to you or your condition, please don’t attempt it. As always, don’t hesitate to contact me if you have any questions or concerns. Our office is closed during these strange times, so I’ll try to do my best to help you online. Hope everyone stays healthy :)
