Knee, back/hip and shoulder injuries are the most common injuries. They can be caused by working out, playing with your kids, doing chores around the house, or doing simple everyday activities. Many times, people don’t want to take a trip to the doctor, so they choose to wait it out. Here are a few exercises you can try at home to relieve pain.
- RICE (rest, ice, compression, elevation)
- Squats and lunges. They should be slow, controlled and only to your comfort level. Let pain be your guide.
- Calf raises. These can be done anywhere, but on the edge of a stair can help get deeper movement.
- Side leg raises and balance exercises (single leg balance for 15 seconds on the hurt knee).
Back and Hip Exercises
- Lie down on your back with your knees bent. Push your hips up. This movement helps stretch out your back.
- A spine stretch may also help. Lie on your back. Roll your knees to one side, followed by your pelvis. Make sure to keep your shoulders flat on the floor. Repeat 6-8 times, alternating sides.
- A hip stretch is also a simple exercise you can do at home. Kneel with one knee in front of you and the other behind you. Push your hips forward until you feel a stretch in the lower half of your back and /body.
- Shoulder stretch. Let your arms hang loosely at your sides. Draw circles with your arms, alternating sides.
- Arm-across-chest stretch. Cross your right arm across your chest. Grasp the wrist with your left hand and pull gently. Switch sides.
- Chest expansions may also give you a good stretch. Simply stand up straight and squeeze your shoulder blades together.
If you are still in pain after trying these exercises for a couple of weeks, it’s time to call your doctor. If you need help finding a primary care doctor, we can help.