For mild muscle problems, at-home physiotherapy sessions are ideal. I’ve had my (un)fair share of accidents over the years, accumulating a wealth of bad luck in these drills. The knee and back are the most often damaged body pieces, so I’ll concentrate on them. Visit Grande Prairie Physiotherapy & Massage.
Physiotherapists (physical therapists) normally have a lot on their plates. You will have to wait weeks for an appointment if the condition isn’t severe.
You will experience stiffness and lose muscle tone during this period, worsening the injury and delaying your recovery. These basic physiotherapy activities assist in keeping the muscles moving.
You’ll have to control the discomfort you’re experiencing as a result of the accident. There are two forms of pain that you should be aware of:
Stiffness causes pain. It’s tolerable through the physiotherapy sessions, but it fades quickly afterward. This kind of discomfort can be tolerated.
Harm causes pain. It’s unbearable at any time, and it won’t let up for many days. Any exercise should be stopped right away. Your muscles aren’t quite able to be worked out yet. R.I.C.E. can be continued.
When completing physiotherapy tasks, writing a schedule is the safest course of action. After each workout, keep track of the pain reaction. Based about how intense the discomfort was, just raise or reduce the number of workouts you perform.
Since the muscles are in such a vulnerable condition, pay close attention to the consistency of each action. Slowly and steadily workout the muscle, visualising it as you go.
Back physiotherapy activities include:
- Lie down on your back with your legs bent (feet flat on floor). Tilt your hips backwards and arch your back slightly. Don’t push the arching; the first movement corresponds to the second. Relax, then lean forward with your hips, holding your butt on the ground. Your lower back would be pressed against the ground.
- Lie down flat on your back with your legs straight. Keep your hip or the top of your knee when you bend your left knee back into your chin. Hold the stretch for 10 seconds before relaxing painfully. Rep with the right leg.
- Lie on your back with your head on the cement. Bend your arms with your palms on the floor and elbows tucked in to your neck, hands beside your back. Raise your head gently, keeping your hips on the floor such that your back arches. Allow your weapons to bear the burden. Slowly return to your original place.
- Stand up and position your weapons at your sides. Slid your right hand down your leg while you bend to the right. Slowly re-enter the room and relax. Rep on the other page.
Knee physiotherapy techniques include:
- Take a seat on the floor with your legs right in front of you. Place your left hand on your left knee and keep it there. Your quads should be contracted such that your knee presses back on your side (lifting your heel into the air). Keep for a total of 10 seconds. Reverse the process on the correct leg.
- If the above exercise is too difficult for you, begin by placing a folded pillow under your leg (slightly bent). As before, raise your heel while holding your leg on the cushion.
- Lie flat on your back with both legs spread out in front of you. Bend your left leg as much as you can as slowly as practicable. Hold the place for 5 seconds. Return to the starting spot by slowly straightening the leg. 4. Lie on your back and repeat on your right leg. One knee is bent (foot down on the floor), while the other is level. Raise that straight knee (about 1 foot). Hold the place for 5 seconds. Rep on the opposite knee.
These physiotherapy procedures can be done under the supervision of a doctor or as a preventative measure. If you’re experiencing discomfort as a result of an operation, visit a doctor first.