Home » Self Care » Self Care-Lower Extremity » Self Care-Low Leg

Self Care-Low Leg

Self Care – Painful, Unstable Ankle

Here, you will find strategies for relief from a painful, unstable ankle. For more information about how people describe this pattern, look at this other post. Mild Sprain? In the first 48 hours, R.I.C.E. Rest is important to help the ankle repair and recover. Ice reduces swelling and inflammation while improving circulation. The ice plunges …

Self Care – Painful, Unstable Ankle Read More »

Self Care – Seizing Hamstring

Here, you will find self-care strategies for the seizing hamstring. As well, these people often have pain in the back of the hip or calf. For more information about how people describe and create that pain, look at this other post. Side-to-Side Movements In the short term, discontinue exercise on uneven ground. This rest gives …

Self Care – Seizing Hamstring Read More »

Self Care – Pain Down the IT Band, Extending Behind the Ankle

Here, you will find strategies for getting relief from the pain that extends down the leg. You can find more information about how people describe, activate, and aggravate this pain pattern in this other post. If possible, discontinue running and walking on uneven ground for a short while. This gives the muscle and hip joints …

Self Care – Pain Down the IT Band, Extending Behind the Ankle Read More »

Self Care – Pain in the mid-calf and heel

The sacrotuberous ligament a thick band of connective tissue that ties the low back, sacrum, ilium, ischium and becomes the hamstring tendon. It usually requires some persistence to resolve. Don’t use heat here. It feels good but inflammation sets in a few hours later. making this worse. The first line of defense is ice. This …

Self Care – Pain in the mid-calf and heel Read More »