Ease Your Own Muscle Pain

Essential techniques for your at-home pain management toolkit

If you ever feel that your muscles are achy or tight and you can’t wait until your next treatment there are many things you can do at home to help manage your pain. In fact, self-administered treatment has been proven to be as effective as physical therapy in a clinic for pain management when done correctly. We all have been in the situation where we need some relief or some self-care options. Self-massage can be an excellent tool to ease pain from stress, tension or chronic conditions. 

The benefits to maintaining consistent self-care in between treatments include:

  • Reduces pain
  • Reduces muscle soreness and swelling
  • Aids in injury recovery
  • Reduces anxiety, depression, and pain
  • Improves immune function
  • Enhances alertness
  • Rejuvenates your mind and body
  • Promotes better sleep

5 Easy Techniques

These 5 techniques are ways you can bring some pain relief instantly at home whilst you watch TV.  

  1. Petrissage: This french word means “to knead”. You can use your palms, thumbs, fingertips, hands in an ‘open C’ position or knuckles (make sure to avoid using your knuckles over bony areas as it may feel uncomfortable). 
  2. Pin and stretch: Just as the name says, in this technique you first find a tender spot in muscle, then pin the spot with your thumb, fingertips or palm and then move the nearest joint away from the painful area, holding the tension for 10 seconds or until a release is felt. 
  3. Tapotement: You have probably seen or heard therapists as they do drumming on their clients. This ‘percussion’ technique can be done with your hands held in a cupped position and it will decrease pain when done between 1 – 3 minutes on a tender area, using medium to light pressure.
  4. Ice and heat: Using mild heat and cold brings benefits for muscle pain. When there is pain and notable swelling, ice packs will decrease and prevent swelling and desensitize the tender area, while heat is prefered for relaxation of tight muscles and it accelerates healing of injured tissues.
  5. Friction: With this technique you apply pressure over a tender spot in a muscle and without gliding over the skin you do small circular movements across the muscle between 2 – 5 minutes, always working within your pain tolerance.

These techniques are likely to decrease pain at a short-term and can be performed anytime, however if your pain is persistent talk and seek treatment from your trusted qualified practitioner.

Need more? Visit your therapist at Health Place

At Health Place we have talented therapists who will always assess your pain or injury first before treatment and give you a treatment plan and exercises for you to do at home tailored to your needs.

For any more information or questions, feel free  call us  at (07) 3852 2434 or email us at info@healthplace.com.au

If you need to book in a treatment, feel free to  Book Online

Covid-19 Reminder

According to QLD Health and the WHO, if you are experiencing any of the following please stay home and seek professional medical advice:

  • Sore Throat
  • Cough
  • Runny Nose
  • Fever
  • Difficulty Breathing 

The Australian Government has set up a Coronavirus Hotline for those needing more information: 1800 020 080