Written by: Melanie Talastas-Soriano CAT(C) ISSA-CPT
Athletic Therapist, Personal Trainer
People working at manufacturing setting may complain of muscle soreness/joint aches and pain. Many have develop overuse injuries due to repetitive tasks 8 hours, 5 days a week. For some, standing or walking for a long period of time can be stressful to the muscles and joints of the lower body. If these conditions are concerning you, there are ways to help you relieve your muscle soreness and joint pain.
1. Warm bath/heat-packs
Warm shower, bath or the use of heat pack will help sore muscles and stiff joints because of the vasodilation effects. Vasodilation is the opening of the blood vessels to promote more blood flow, release of histamine (feel good hormone) and healthy nutrients to the muscles and joints. Heat also helps soothe the skin as it is applied externally.
2. Hamstring stretch
For people who stands for a long time will feel sore around the hamstring and calf muscles/ behind the knee area. The hamstring stretch can be done seated using a belt or a rope. This stretch will help loosen the tight hamstring muscles. Hold the stretch for 20-30 seconds and repeat 2-3 times.
3. Calf massage uaing foam roller
A foam roller is use for self-massage for sore or tight muscle groups. You can purchase a foam roller for an affordable price if you do not have one yet at winners, Walmart, Canadian tire or sporting goods store. The type of foam roller you should get will depend on your use. For example, there are different sizes (long and short) for travel and the density of the foam if you will be using it all the time. Foam roll your calves 20 times each leg or 2 minutes each leg. Awesome way to do while watching tv.
4. Sole massage using a tennis ball
Many of our clients who stands and walk at work also complain of heel pain. To avoid developing plantar fasciitis, use the tennis ball to massage the soles of your feet. A simple self-massage will come a long way in helping you maintain a healthy feet. Healthy feet means healthy knees, hips and low back. It’s all connected in a long chain. This is also another self-massage you can do during your break at work or while watching tv.
5. Quad massage with our Athletic Therapist
Come and see us for an assessment or massage for your quads, hamstrings, calves, low back or feet. We will be able to prescribe exercises to prevent you from injury or re-injury. Athletic Therapist specialize in musculo-skeletal injuries (assessment, observation, treatments, soft-tissue massage techniques and exercise prescriptions) suitable for you.
All of these simple ways to relieving your muscle and joint soreness will be effective if you add them to your daily regimen. These exercises and self-massages can be done during your break at work or at home. The more you do it the better your muscles will feel. Like I always say to my clients, you do not need to be injured to do these rehab exercises. These are designed to prevent you from any injuries you may develop from your day to day work/play. Prevention is key to a healthier body and mind.
If you are seeking further advice on an on-going injury or which exercises you should do, do not hesitate to contact us to book an athletic therapy appointment. You can reach us at firstname.lastname@example.org or call Melanie at 204-999-0933.