Transcript for Some simple home remedies to help relieve common aches and pains
Let's talk pain hacks now. Simple home remedies to relieve common aches and pains. According to the CDC, an estimated 20.4% of American adults have chronic pain. Best-selling author Dr. Ian Smith has some easy tips. Good morning to you, doc. Thanks for coming in. Thanks for having me. First question, this is super common, ice or heat? Yes, both actually. So the heat is before you do something strenuous. You want to warm up the muscles and get the blood flow to the area and ice is afterward and make sure you reduce the blood flow and take away some of the inflammatory chemicals away from the site. Remember, you ice for about 15 minutes then take it off. You could also over-ice it or go through a long period of time. Let's talk about specific areas of pain. Neck pain? Neck, very common. Gets beat up all the time. We don't realize it. One things you can do, different types of neck pain, so we'll give you general ideas. This is not to replace your doctor but one thing you can do take a ball, a tennis ball at home. This is a home hack. You put it against the side of your neck. You have lots of muscles in there, your scalene and trapezius, breathe in and out to get your parasympathetic system going and do a nice slow move, and you bring your other hand out and then you slowly move your head down and then you go back up and massage it. Breathe in, breathe out, back down. What happens is you're warming up the muscles and you actually increase your range of motion, so very easy thing to do at home. I like it. Let's talk sciatic pain. So, sciatic pain is common. More than 3 million cases a year. Basically it's your sciatic is the biggest nerve in your body and runs from your lower back to your legs. What you want to do is open up the space. Imagine your spinal column is like this. Your sciatic nerve comes in like this. Sometimes there's impingement. This spinal stretch opens up and so it frees the space against your nerve so opens up. Once again, this is not the answer for everything but at home you go from side to side. Usually have sciatica on one side. Usually not both, but it opens up that space in your lower back. Did you ever think you'd be stretching your legs on national television? You're doing great. There you go. Let's talk a home remedy for foot pain. Get on the other side of you here. So this is -- before we get there, this is the second part of the sciatica. Oh, it is? Okay, sorry. Sciatica gives you pain from here to your feet. Sometimes your hamstrings, you have nice quads but sometimes your hams get very tight and so you do a nice -- dorsiflexion and lower your hip on the opposite side and you slowly stretch to the point where it doesn't hurt but it frees up your hamstring. A tight hamstring is a result of sciatica. Foot pain. The plantar fascia connects your heel to your toes. It's underneath the sole of your foot, and so one way beyond stretching is to actually studies show load up pressure. So we have a backpack here to give us some more weight. We can add books or weights as you get better. But you want to go up, hold it for two seconds and then go all the way down. The going down is called the eccentric contraction and both of those, up slowly, down, it helps strengthen and stretch the plantar fascia which is that tight band that causes heel pain under the sole of your feet. As you get better you add more weight to your backpack. Studies show adding weight can actually help it. A lot have anvils at home so that's convenient. Let's talk about a massage that we can do for the knee. Yeah, so all kinds of things that cause knee pain. Let me show you real fast. People tend to focus -- You want my knee? Okay. I was confused. People feel knee pain here. However, sometimes it's your quads that are causing it. So one thing you can do is a rhythmic beat, you start up here so you go down here, then you go down to the side. Your wife is okay with this. Then you go down the side. That's one thing you can do. The other thing is what's called a nice deep gliding motion and start at the top and come all the way down and you do it coming in the front, the side and medial aspect, and this will free up a lot of the pain in the knee because often it's our quads that are causing the pain we're experiencing down here. Doctor, really appreciate it. Great to see you on a Saturday morning. Thank you very much. My knee fees better already.
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