bcbikernurse
Junior Member
Oh man definitely avoid the grippy ball...even those without injuries will be in pain because it's not something we're used to. Is there swelling? Then ice it but no more than 10 minutes at a time. No swelling? Then warm rice bag it and again for no more than 10 minutes at a time. I also agree with the massage. As for range of motion do circles and bends back and forth. You can do it till it hurts but you can't over do it. I know it sounds strange but you have to listen to your body. Don't let your head rule and think "all I have to do is get better as fast as I can" That will usually send you backwards in the healing process. Increase your protein as this helps with muscle healing. There are also vitamins you can take for that as well. I would either get to a physiotherapist and have them go over the right exercises with you to strengthen it or even go online and see what other people in the same situation have done.
Hope you heal fast!
Hope you heal fast!
