Tips for Self Help Physiotherapy
Physiotherapy is a healthcare technique that can help injured, disabled and ill people recover function and movement to their full potential. It helps mobility through diagnosis, examination and constant physical exercising.
This type of healthcare practice is normally carried out by physiotherapists that guide their patients through the whole process. However, if you only have a minor injury and your aches and pains are not particularly server, you can do certain things that will help you recover without the need of a physiotherapist.
Below you can find a few tips that should ease your pain and help you recover more quickly. You need to keep in mind though, that if the problems persist you should contact your doctor.
1. Regular exercising
This is probably the most obvious, yet one the most neglected technique. Staying active and mobile is essential as it helps you reduce aches and stiffness in joints. This will speed up recovery and allow you to get back to normal. It can be quite difficult at times to exercise due to pain, lack of motivation and even depression.
Even if your physio is guided by a therapist, you should still try to exercise regularly by yourself. The physiotherapist will only advise you on what kind of exercises you need to do and how to do them.
Remember, you can’t recover without exercising, it is ESSENTIAL. This is based on personal experience, been there, done that – you need to be determined and work hard to aid your recovery.
2. Stay positive
Pain and lack of mobility can make you feel tired, anxious, grumpy and depressed. This can intensify the pain and stop your progress. Stay positive and keep in mind that pain is just temporary and physiotherapy will get you back to normal if you keep working hard.
3. Hot-cold technique
Physical injuries often lead to swelling, sprained or even broken ankles. To ease the swelling you can fill a basin with hot water and another one with cold water. Place your ankle in each basin for two minutes and alternate between them a couple of times. You need to start and end this process with the cold basin. Don’t try this technique if you have an open wound. Open wounds need to stay dry until they close, which is why they’re dressed.
4. Sonic waves
This is quite an innovative and new therapy (also known as novasonic) that can be used for many types of treatments. The initial stage of this therapy may show signs of worsening but this is just part of the treatment. This shouldn’t discourage, long-term, the process can be quite beneficial. However, there are some contraindications:
- Patients with fitted pacemakers
- Cardiac patients
- Epilepsy patients
- Phlebitis patients
- Treating abdominal and spinal regions during pregnancy
It’s important to always maintain a good posture. Depending on your injury, you’ll need to have a certain posture that will help your recover faster. For example, if you’ve suffered a leg or a foot injury, you’ll need to keep your leg elevated in order to avoid swelling. Keeping your leg above knee height will help your blood flow and prevent excessive swelling.
So there you go, five top tips that will help you manage your pain and recover to your full potential! I hope you found this article useful and please don’t hesitate to leave your thoughts in the comments section below.
Lauren has a huge passion for writing. She really enjoys writing about how to live a healthy lifestyle. Lauren currently lives in London and has a BSc degree in Occupational Therapy. You can get in touch with her on Google+.