Top 5 Physio Hacks For Home | DIY Physiotherapy Tips & Tricks
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Top 5 Physio Hacks For Home | DIY Physiotherapy Tips & Tricks


– When you’re on the road or at home, you’re unlikely to have your own physiotherapist at your beck and call. But there are several techniques which you can do yourself
with the help of a few tools. Now, I expect you’ve
seen people in the gym using those elastic TheraBands, or, before a training
session, you’ve probably seen other athletes with
physio tape on them, and I am pretty sure you’re going to be familiar with the foam roller. Well, all of these tools are useful for being able to look
after your body yourself, but if you were to head out and buy all of them, it could
get a little bit pricey. So I’m going to be covering ways in which you can improvise your own tools, and use them to treat yourself. (electronic beeping) (upbeat music) Balls are the answer for lots
of niggles and tight areas, and you’ve got options of
different sizes or firmness depending on what area that
it is you need to focus on. If you have a golf ball, for example, that’s perfect for the
underside of your foot to help prevent plantar fascia, and just to release your foot. You can actually do this
while sitting or standing. And you just roll your
foot on top of the ball, and you can even do that
while your sat at your desk. If you do want a bigger ball for you foot, or for other areas such as your glutes, but you still want the
firmness of a golf ball, then a hockey or lacrosse
ball is perfect for that. But if you are using it on your glutes, and you’re going to be lying on top of it, just make sure you use a softer surface. If you try doing it on
wood, you’ll just find the ball slips out from underneath you. For something with a little more give, then the tennis ball is perfect. And usually the older, the softer it is. And a bit of a hack with a tennis ball, if you’ve got one that’s still got enough fluff on the
outside, you can soak it in some water, pop it in the freezer, and then when you need to
massage that really sore area, you’ve got a natural ice massage. But the tennis ball’s
usefulness does not end there, you can simply get another one, and then pop them in a sock together, tie the sock tightly or even tape them, and basically make a monkey nut. So you’ve got two balls
next to each other, and these are then perfect for massaging those muscles either side of your spine. And you can do that by
lying on top of the balls on the ground, same with a singular ball. Or, if you want to have
a little less pressure, then you can simply rest the ball behind your back and
roll up against the wall. And that’s another way
of a great self-massage. (upbeat music) This next hack is along the same lines of doing self-massage,
but it’s closely related to the foam roller. So you want to take an
old, used water bottle, and completely fill it with water. So much so that you need to make sure you hold it underneath the
water while you put the cap on, and make sure all of the
bubbles have come out so there’s no air gaps at all. You can then use this to roll
your calves, for example, if you’ve got a 500 mill bottle. You might want to use a liter bottle if you want to massage the larger areas. And if you are going to be using this at home for the long-term, it’s actually a better idea to fill it with sand, as it’s just a little bit more easier and a bit more robust for massaging. And then, another further hack, if you want to actually
have another ice massage, you can put the water
bottle in the freezer. But for this time, you
do need to make sure you leave a gap for the air, otherwise it will end up exploding. Sticking with the ice theme,
if you get a cardboard cup and fill that with water,
pop it in the freezer, and then it’s a perfect massage tool for icing say sore shins, for example. You can basically hold
the cup, cut off the rim, and then you can have a direct
ice massage onto that area. And then the final hack, which
might be a little bit unique, but it’s one that I used to use before I ended up splashing out
and buying a foam roller, if you do happen to have an old drainpipe lying around at home, and
an old wetsuit sleeve, simply pull the wetsuit
sleeve over the drainpipe then voila, you have a foam roller. (upbeat music) This is an older one, and it
does involve women’s clothing. But stay with me here,
this is a replacement for the physio TheraBands. Now, those elastic bands
aren’t necessarily that much, but a pair of women’s tights are free if you’ve got them at home already. Now obviously, the thicker the tights, the more resistance they’ll provide, but they can double up perfectly
as an exercise TheraBand. But if you do want to borrow
a pair from a female friend, I suggest you explain the usage first. (upbeat music) You might be lucky enough to find a friend or a colleague who’s
willing to give you a massage. Well, if you are, don’t rush out and buy some expensive massage oil
because you can actually delve into your cooking cupboard and find some cooking oil that will do the job. I personally prefer to
use coconut or olive oil, but vegetable oil also works. Just bear in mind, though, that
if you do use vegetable oil, you might end up smelling a
little bit like your next meal. (upbeat music) The way that we move
and sit can contribute to niggles and tight areas that you might experience during
training, but also after. And if you go to see a physiotherapist, the first thing they’re going
to do is look at how you stand and how you move, and
then look to activate some of the muscles which have
maybe started to switch off. Now to compliment this, quite often use some physiotherapy tape. For example, around your
shoulders it might be to help you retract them, to put them in the right position to make
them move more effectively. Now this tape is obviously
giving you a slight help to be in that position,
but more to the point, it’s actually to remind you
to get into that position. So you can actually do
this yourself by putting tape on the area that you
know needs to be corrected. Or you could even use a
marker pen, say on your hand, as a little bit of a reminder, or even a memo on your
phone just to tell yourself, when you’re sat at your desk, to make sure you go into
the correct position, or whatever it is that
needs to be worked on. (upbeat music) Sticking with posture,
triathletes and cyclists tend to have an increased
flexion in their thoracic spine, and just tightness around this area. Now as much as doing corrective exercises and making sure your posture
is good is one thing, sometimes you do actually
have to stretch out the area. And a perfect way to do this
is to simply take a towel, roll it up, and then lie on it across the back of your thoracic spine, which will just naturally help to open up your spine in that direction. You can then take the towel, and lay it in a vertical direction, so down the length of your spine, which will help to stretch
and open up your shoulders in slightly different direction. Now all of these tips are
pretty simple and easy, and most importantly, cheap to do. And will hopefully avoid
you have several trips to the physiotherapist, as well as saving you dollars in the process. If there are any that I haven’t included, that you find work for you, please do share them with us in the
comments section below. And if you’ve enjoyed it,
give us a thumbs up, like. Find the globe on-screen, and make sure you click on that to subscribe and get all of our videos here at GTN. And if you’ve been struggling
with plantar fasciitis, or you want to know, more
importantly, how to prevent it, we’ve got a video on that just down here. And for a bike fit video that Fraser made, you can click on that one just here.

8 thoughts on “Top 5 Physio Hacks For Home | DIY Physiotherapy Tips & Tricks

  1. Heather hold up vegetable oil and two balls…no idea what she has planned – but I’m in 😁…just kidding, Loving the thoracic one, have weights tonight, will try that when stretching out afterwards

  2. Some really good tips. I use a tennis ball for my shoulder and neck region but never thought about the monkey nut for spine. genius idea. The golf ball is a good idea too, I have tried the same with a TT ball but it does nothing. Thank you.

  3. Why are you talking about at home Thera bands as if you are exclusively talking to a male audience? Aren't there any female athletes or don't you want them in your audience?

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