NeuroFocus Physiotherapy & Sports Injury Clinic
Opening Hours
Monday - Saturday:
8:00 AM - 8:00 PM
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604-503-5343
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info@neurofocusphysio.ca

Got Sore Neck?

Did you wake up this morning with a sore neck? Does it feel stiff and tight? Is it painful to look to your left and to your right?

Whether or not you’ve bene sleeping in an awkward position or may have done something strenuous last night, stiff necks are always an inconvenience.

Here are three tips to help you soothe the pain!

1) Massage and Stretch your neck:

You want to find the sore spot(s) and try your best to massage and relieve the muscle. IF you have a tennis ball laying around, you can push yourself up agains the wall with the ball and massage the sore muscle.

You can stretch your neck by bringing your ear to your shoulder or looking up at the ceiling. It is important to stop any of these stretches or massages if you begin to feel more pain or feel dizzy.

2) Utilize heat and cold:

You want to relieve the muscles by applying some heat in the forms of a hotpack or cold through ice/icepacks. The cold will help numb the pain and relieve any tension. The heat will help with promoting further blood circulation to the muscle.

3) Take medication:

IF the pain is unbearable and if it persists, it is recommended that you take some over the counter medicines to help relax and relieve the sore and tight muscles. This should be a last resort after you have tried the top two tips!

If the pain grows unusual and these three tips do not help, it is always good to consider seeing your family doctor in case there are any other complications.

Stay Safe!

Unfortunately, many falls and injuries occur in the comfort one’s own home. More often than not, your home may require you to go up and down a few steps in order to get around. This is a task that many individuals find difficult and have anxiety doing so. In addition, stairs become more difficult when you are recovery from an injury or illness. Here are a few tips to help you be more confident and safe when navigating through stairs in your home or outside in your community.

GOING UP:

If your set of stairs has handrails we advise you to use them! There is an important adage that is used when going up the stairs. Remember the phrase “UP WITH THE GOOD” when going up stairs. You want to lead up with your stronger leg and carry your other leg as you go up. This ensure that your strong leg takes all the weight and keeps you safe as you ascend.

You want to make sure that you stay upright, engage your core muscles and activate the glute to help bring your strong leg up.

GOING DOWN:

Once again if there are handrails, please use them as they will provide solid support. Building off the adage we mentioned earlier, when going down you want to remember the phrase “DOWN WITH THE BAD”. When you go down with the bad, it prevents you from putting all the weight on that weaker leg and use your stronger one for support. Once again, ensure that your core is engaged and that you stay upright.

Remember this is a simple rule that can help you out when going up down stairs within your home or in your community. However, there may be other factors involved such as gait aids or different styles of stairs/handrails. Also, if you need support to go up and down stairs, do not hesitate to ask a friend or family member! It is important that you always consult with your physiotherapist or occupational therapist in order to stay safe.