It’s important that you take all the time needed to fully recover so that you don’t further strain/injure yourself.
For a groin pull: Dr. Jade recommends the stretch and contract technique. Sit on the ground with bottom of feet touching. Grab your feet with both hands. Use your elbows to slowly and gently push your knees to the ground for the stretch. Back off slightly and then push your knees up into your elbows. That’s the contraction. Go for 5 seconds on stretch and 5 seconds on contraction. Do this before and after exercise and throughout the day.
For back spasms: Heat is typically better for back spasms so if you have a heating pad or heated blanket, this might be helpful. An Epsom salt bath as well as supplemental magnesium is helpful. Stretching the front thigh will help as well.
For mid-back area: There are three stretches you can try.
- Grab hold of a door knob with one arm. Start by pulling with about 10% strength first to get a contraction in the area. Contract for 10 seconds. Then stretch for 10 seconds. Repeat this 5 times and then repeat on the other side.
- You can also turn your head to look to the right. Reach up and back over your head with your arm and gently grab the back left side of your head. Start by pushing your head back into your hand for 10 seconds at 10% strength. Now stretch for 10 seconds by pulling your head forward. You should feel this through the back left side of neck and upper back. Repeat this 10 second contract then stretch 10 second 5 times and then repeat on the other side of your body.
- The Plow stretch from yoga. Here’s the link: http://www.yogaoutlet.com/guides/how-to-do-plow-pose-in-yoga. Dr. Jade recommends holding for 30 seconds to a few minutes.
For strain of the area that attaches shoulder blade to neck: If you experience a slight strain of the levator scapulae which attaches the shoulder blade to the neck and aids in shoulder elevation, do a stretch to contract. Look in the opposite direction of the pain. Reach back with the opposite arm and grab the back of your head. Gently pull the head forward and down feeling a stretch in the area. Hold for a count of 8. Now bring the head back up and using your hand as resistance push back against the hand gently with your head. Hold for a count of 8. Repeat as many times as necessary to aid pain.
For ankle and achilles pain: Ice, heat, elevation and wrapping can all be helpful. Within the Metabolic Mastery Club (monthly membership program), there is a video from Dr. Jade on healing the Achilles tendon and working on ankle strength: http://www.naturalhealthsherpa.com/library/exercise-videos/intructional-ankle/
For knee pain and stiffness: If you are experiencing inflammation in your knees, look at your diet and work to decrease or eliminate foods that stimulate water gain (too many carbs, known food sensitivities, etc). Replace those calories with healthy fats, vegetables and proteins. Make sure that you are using proper form during your squats. With squats, lift your toes up in order for your body to align properly. Then, adjust the angle of how far apart your legs are based on what feels right for your proportions. Make sure when you squat that your knees are not over your ankles. Use a mirror until you are 100% confident with your form. Instead of alternating lunges, try static lunges so you can keep your form strong and build up your strength and balance. You’ll know you’re using proper form when you feel all the work in your muscles and never in your bones or joints. You can always just squeeze and pulse the muscles until you’re ready for more of a challenge.