Hi, I'm Doctor Jo, a licensed Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. If you have a question, just ask! Be safe. Have fun. And I hope you feel better soon.

How to Use a Muscle Roller Stick for Sore Muscles

Sponsored Content: This video contains paid product placement. Thank you to Doeplex for sponsoring this video and providing Doctor Jo with a free Muscle Roller Stick to use. If you purchase this product from these Amazon Associate links/ads, Doctor Jo will earn a commission.

Click here to purchase the Doeplex muscle roller stick.

A muscle roller stick like the one from Doeplex can be a great way to help relieve muscle knots and sore muscles almost anywhere on your body. 

The Doeplex muscle roller stick is very sturdy, and its independently spinning rollers are great for getting deep down into the muscles to provide targeted pain relief.

Roller sticks are very useful when rolling out muscles because you can use them almost anywhere, and you can control the pressure on the muscles. They can be used on larger muscle groups like the quads, calves, and lower back. You can also use them on smaller muscle groups like the anterior tibilias, wrist extensor and flexor muscles, as well as neck muscles.

Muscle roller sticks are also great for trigger points. Trigger points are basically knots in the muscles that are very tender to press on. They can also have referred pain to other areas of the body. Using a roller stick to relieve trigger points and sore muscles can be a great way to get pain relief.

Related Video:

10 Best Trigger Point & Muscle Knot Stretches

Costochondritis Treatment

Costochondritis is the inflammation of the cartilage where the ribs meet the breastbone or where the cartilage attaches to the ribs. These stretches & exercises may help relieve the pain.

Costochondritis can be on one or both sides, but it is often on the left side and can mimic the pain of a heart attack. These treatments may help relieve the pain from costochondritis, but since the symptoms can mimic a heart attack, always seek immediate medical attention for the sudden onset of this type of pain.

Deep breathing exercises often help with opening up the ribcage which can gently stretch the area and help reduce the inflammation. You can do the breathing alone or you can add your arms to get an extra stretch.

Lying down and doing a trunk rotation with your arms stretched out can also get a great stretch in the whole ribcage to relieve costochondritis pain. You might feel it more on the outside, but it will stretch the whole area.

Sometimes thoracic back weakness is a cause because your shoulder will roll forward causing pressure and irritation to the joints. So strengthening the upper back with Ts and Ys will help as well.

Pec or chest stretches are also a great way to open up the chest area. You can stretch on a foam roller, towel, or rolled up yoga mat lying down. You can also use a corner or doorway, or even a stick or cane to get the stretch.

Scapular or shoulder squeezes and rows with a resistive band will also help strengthen the upper back area to help relieve pressure from the chest area.

Related Videos:

Chest Stretches for Tight or Sore Muscles

Chest Muscle Pain Relief

Using a Cane on Stairs

Using a cane on stairs can be very scary if you've never done it before. Always be as safe as possible when using a cane to go up and down stairs, and use the railing if the stairs have one.

The golden rule when using a cane on stairs is to go up with the good, and down with the bad. Also, the cane should be in your opposite hand, and always follow the bad leg.

This rule applies no matter what leg injury you have. So if it’s your hip, knee, or ankle, you would use the cane the same way.

Related Videos:

How to Use a Cane

When, Why & How to Use a Walking Cane or Quad Cane

Reduce Feet & Ankle Swelling

Swelling in the feet and ankles can be from a number of things. Often it is from an injury, but it can be an injury at your foot, ankle, knee, hip, or even back since the fluid or swelling will often follow gravity.

If you have not had an injury to your feet and/or ankles, and you are having swelling, make sure you check in with your doctor because it could be a symptom of a more serious issue.

Ankle pumps, calf stretches, and straight leg raises (SLR) are great ways to help reduce swelling in your feet and ankles. Working the calf, quads, and hip flexors work as natural pumps to move the fluid out of your legs.

Also, propping your leg up above your heart and just relaxing can help reduce the swelling as well.

Some seated exercises like seated hip flexion, seated long arc quads (LAQ), and heel and toe raises are great to do if you have to work at a desk all day. You can also do the heel raises standing for a tougher exercise.

Related Videos:

Ankle Strengthening Exercises & Stretches

Stop Toe Cramps & Foot Cramps

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