DIY

Home – Made Roller For Muscle Pain

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home - made rollerAs most of you may know, I am one of those people that likes to be creative. What I mean by this is, if I can make it at home, why go buy it from the store. As a result, when it was recommended for me to use a roller for neck tension, I sought out another means to accomplish the task without having to purchase an expensive roller. I was able to make one at home using only a couple of materials, and have found that I have received benefit from my make-shift roller. But before I give you the instructions on how to make one from scratch, here is some back ground information on “Rollers”.

Background

Foam rolling is a form of “soft – tissue” or “myo-fasical” release. In short, it helps your muscles to relax. In some individuals who experience chronic pain, one of the sources of that pain can be due to tight muscles. Rollers can provide a way for muscles to relax (and thus reduce pain), and also is beneficial for:

  • Breaking up adhesions
  • Delaying onset of muscle soreness
  • Quicker post – workout recovery
  • Increased flexibility and range of motion
  • Improve arterial functioning
  • Decrease pain

If your health care provider has recommended a roller for you, you might also be able to make one at home (as these can sometimes be quite costly). As a result, the following presents how to make a roller at home.

Materials Needed

  • 1 sock – preferably longer than an ankle sock and free of holes.
  • 2 tennis balls of equal size

Instructions

  • Take the two tennis balls and place them in the sock so that they are side-by-side.
  • Tie a knot at the end of the sock that is open so the tennis balls stay in the sock.
  • Make sure that the balls cannot move around in the sock easily.

And that’s it! Based on your particular case, this may be enough or not enough to achieve the benefits of a roller. Therefore, you should discuss with your health care provider if this approach is enough to achieve the benefits of a roller.

Have you benefitted from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, please book an appointment with Elisha Cook at the RSNC (416-498-9763), and let me help you achieve your health goals.

 

 

 

 

Fighting the Cold

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Flu Fever. Sick Girl Sneezing In Tissue. HealthIt’s that time of year again. Time for increased Kleenex use, coughs, and colds. Though the common cold is minor in the grand scheme of conditions one can be affected by, it can be uncomfortable and frankly unwelcome. Here are some ideas on how you can arm your body to effectively fight the cold:

Wet Socks

“Wet socks” sound strange, but are a great way to help the body fight off the cold and to alleviate some of the symptoms of the cold. “Wet Socks” involve putting on a pair of socks that are run under cold water (and rung out), followed by putting on a pair of wool socks over top. It causes one’s circulation and lymphatics to get shocked into action, thus causing good nutrients to flow to the organs that need it, and eventually causing toxins to be released and disposed of. By morning, your socks will be dry, hence why some like to call “wet socks”, “magic socks” (which is a great way to convince children to try it). For instructions and rationale behind “wet socks” refer to my handouts page.

Castor Oil Rubs

Castor oil rubs are a great way to bring comfort to someone experiencing a cold, and bring down any inflammation. Castor oil can be applied to the chest, neck, and face, and heat can be applied by a hot water bottle to the chest over top to help bring some comfort during the cold.

Honey

Honey is a great addition to those warm teas that we tend to gravitate towards during colds. Honey has many properties in it that help fight infections and relieve coughing. You might be saying to yourself, I thought I was supposed to stay away from sugar during a cold? This is true, but honey’s cold fighting properties outweigh the negative impact that sugar tends to have on a cold. One concern that should be noted for parents is that honey should not be used in children under the age of 1.

Steam inhalation

Steam inhalations are a great way to relieve congestion, and can be a way to get beneficial nutrients and substances into the body in order to help with fighting off the cold. Steam inhalation can be as simple as having a warm shower. The heat from either a steam inhalation or a warm shower causes an opening of the airways, allowing ease in breathing. In addition, bacteria fighting herbs can be added to steam inhalations for added infection fighting capabilities! For instructions, rationale, and cautions on steam inhalation refer to my handouts page of my website.

Eat More Warming Foods and Spices

Not only do warming foods like soups and broths act as comfort food during a cold, but they are also helpful. Warming foods and spices can have the effect of keeping us comfortable, opening airways, and heating our bodies up so we can fight the cold.

Rest     

Rest is one of the most important things we can do for our body. In order to heal, our bodies need rest, so energy can be focus its efforts on fighting off the cold. Some might even go on to argue that we have gotten sick because our body is telling us that we need rest and is thus forcing us to do so.

Have you benefitted from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, please book an appointment with Elisha Cook at the RSNC today and let me help you achieve your health goals.

Tight Jaw? Pterygoid Release!

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Do you experience a tight jaw? This week, Elisha shows her viewers/readers a musculoskeletal technique that is beneficial for patients suffering from tension in their jaw. This may help with the pain, but may not be the key to solving the problem. Want more information? Book an appointment with Elisha Cook (416-498-9763)to get more information and help with any symptoms you might be experiencing!

Have you benefitted from reading this blog? Know someone that would benefit as well? Share, Like, Comment, or Tweet this article, and let me know what you think.

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, please book an appointment with Elisha Cook at the RSNC (416-498-9763), and let me help you achieve your health goals.

 

 

What’s in your Medicine Cabinet?

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Unshaven Middle aged man reading a prescription label in front o

 

I keep many different Natural Health Products in my medicine cabinet for my own health, as well as the health of my family. However, among those, I have found the top 5 that I would say have been quite beneficial to have in our home:

 

1. Tea Tree Oil

Tea Tree Oil can be useful to apply to the skin for relief of itching from bug bites, aiding with acne/pimple break outs, and relieving the symptoms of Athletes Foot. Please use caution with tea tree oil as it is an essential oil and should not be consumed orally, nor be used at greater doses than 5 drops.

2. Epsom Salts

Epsom Salts are great to keep in the home in case of muscular strains or injuries, skin infections, or simply to help you relax after a long day. They can be added to your bath or foot bath as needed.

3. Ginger Candies

It may seem odd to have candies in your medicine cabinet, but ginger candies can be useful when you or your child is having an “upset stomach”. They can help relieve feelings of nausea and help with digestion.

4. Arnica 200CH

Arnica is a homeopathic remedy that is used for anything causing trauma to the body. I will usually take a pellet of this for any event causing bruising, trauma, or shock to the body.

5. Castor Oil

Some of you might be thinking, “O great I heard about castor oil. No thank you I do not want to “clean out my system””. Well, that is not why this is on the list. I often apply castor oil to any joints or muscles experiencing any pain. I also use this if I am having a cold. I will apply the castor oil to my chest (kind of like Vicks) as well as to any lymph nodes that I find are inflamed. Another great use for castor oil is for reducing inflammation in the liver and promoting detox. For more information on Castor Oil and its use, please refer to my website, specifically to the section entitled Handouts, where there is a handout on “Castor Oil Packs”: https://www.plattsvilledoctor.ca/handouts-print-media/

Some of the information provided above may not be appropriate for everyone, please consult with your doctor before trying any of the above. If you are interested in Naturopathic Medicine and wanting a different approach to your health care needs, please book an appointment with Elisha Cook at the RSNC today and let me help you achieve your health goals.