- Use gel packs that remain flexible after freezing; freeze the pack continuously for at least one hour before use or just store it in the freezer.
- Remove the cold pack from the freezer and wrap in two layers of paper towel or a thin dish towel.
- Press the cold pack firmly against the painful area for 15-20 minutes.
- Allow at least 60 minutes from the end one icing to the beginning of the next.
- It is essential to maintain proper breathing patterns while performing exercises.
- Breathe out while engaging the muscle (during concentric movement) and breathe in when relaxing or returning to the starting point (eccentric movement.
- One must make certain to perform exercises slow and controlled. It is important to concentrate on the area or muscle that one is focusing on in a given exercise.
- For example: while performing a biceps curl; take 3 sec to curl, 2 sec at top, 3 sec o the way down and pause at the bottom for 2 sec.
- During rehabilitation training, all exercises should be performed at the same tempo.
Good Pain vs. Bad Pain
- Good pain: muscles burning, bearable muscle soreness, muscles fatigue.
- Bad pain: pain in joints (i.e. knee), persistent pain, sharp shooting pain, unbearable soreness or muscle aching.
- It is important to know ones body when some pain can be worked through and is beneficial; other types of pain can signal a new injury or an aggravation of an old injury. In the later case, the movement that causes the undesirable pain should be discontinued or the resistance (i.e. weight) should be decreased.
Cardiovascular Activity as Part of the Healing Process
- A workout on a stationary exercise bicycle may be ideal for a patient with knee arthritis.
- When disease of weight-bearing joints is severe, swimming or water exercises has proven an excellent choice.
- 3 separate 10-minute aerobic sessions seem to be as effective in improving fitness and health risk profiles as a single 30-minute session.
Goal Setting: Expectations for Improvement/Functionality
- Make certain to follow the exercise prescription given to you.
- Too much stress on an area can damage new structures and significantly show healing process.
- The goal of treatment is to prevent new tissue disruption, prevent muscle atrophy and joint deterioration in the injured area, finally, increase tissue function.
Types of Home Care
- Desk (Sitting) Stretches
- Tennis Elbow / Golfer's Elbow
- Extremity Sprain
- Core Strengthening
- Lumbar Sprain / Sciatica
- ACL / MCL tear
- Rotator Cuff / Shoulder Scapular / Frozen Shoulder
- Carpel Tunnel Syndrome
- Cervical / Thoracic / Lumbar Mirror Image (Posture)
- Home Traction (Denneroll)
- Range of Motion Technique