October 2021 - StretchSPOT

When you have a cold, you might feel any combination of symptoms—headache, fatigue, dry cough, congestion, muscle aches.

Most colds peak at around 2–3 days, but it could take as long as 14 days for your symptoms to disappear completely.

There isn’t a cure for a cold; however, there are several things you can do to ease your symptoms, so you start to feel more like yourself.

1. Take it seriously

It’s important to treat a cold instead of trying to push through it. In some cases, an untreated cold can lead to more severe problems, like pneumonia or a lung infection. Call your doctor if you feel chest pain, start vomiting, develop a fever, or have other symptoms that don’t feel like a cold.

2. Rest

Don’t try to power through your cold. Taking a break so your body can rest is the best way to fight your symptoms. Even a few hours of extra rest can make you feel better.

3. Do gentle movements

If you have some energy and want to exercise, stick with something gentle, like stretching. Avoid heavy lifting or intense cardio workouts. Stretching during the day will circulate blood and oxygen through your body. Doing some gentle stretches before bed can help you sleep better.

4. Stay hydrated

Keeping your body hydrated is always essential. When you have a cold, getting enough liquids can help loosen congestion so you can breathe easier. Stick to water, herbal teas, and broths. Avoid caffeine and alcohol, which can both interfere with sleep and make you dehydrated.

5. Get a humidifier or vaporizer

Adding some moisture to the air can help break up congestion. Use a humidifier or a cold air vaporizer. Make sure to change the water daily to avoid mold buildup.

6. Have some chicken soup

This magical meal can ease inflammation throughout your body, helping you feel better. Plus, it’s easy on your stomach and can get nutrients to you in a soothing cup.

7. Have some vitamin C

Overall, researchers seem to agree that, while vitamin C can’t prevent a cold, it can ease symptoms quickly. You can take a supplement or eat citrus fruits, broccoli, or bell peppers as soon as you feel a cold coming on.

8. Gargle with warm salt water

If you have a sore throat, make a saltwater mixture by dissolving a teaspoon of salt into a cup of warm water. Gargle with it for around 30 seconds at a time. This can help your sore throat feel better and reduce swelling.

9. Elevate your head when you sleep

You know you need extra sleep when you have a cold, but it can be difficult when you’re congested. Elevating your head with an extra pillow can relieve your nasal passages.

10. Take a bath

A nice warm bath with Epsom salt can help ease your aches and pains. Also, taking a bath at night can relax your body and help you sleep better.

At StretchSPOT, we care about your total body wellness. Whether you are an avid athlete or just want to improve your flexibility and balance, our pros are here to help you feel better with customized treatment plans. Book an appointment to get started.

Whether you’re a weekend warrior, an elite athlete, or somewhere in the middle, getting a sports injury isn’t fun.

A sports injury can mean cutting your season abruptly short or missing out on precious training time for competitive athletes. For recreational athletes, getting injured can interfere with your health goals and cause problems in your personal life, especially if your injury makes it difficult to do routine tasks.

No matter the injury or your athletic status, you want to heal from it fast. We have some ideas that can help you get there.

1. Follow the RICE method

Use the RICE method for soft tissue injuries, which include pulling a muscle or spraining a ligament.

Rest: Resist the urge to “muscle through” an injury. Give your body the break it needs.

Ice: Ice can reduce swelling and inflammation. Apply an ice pack to the injured area for about 20 minutes at a time. Repeat this process 4 – 8 times a day. Don’t forget to wrap the ice pack in a towel to avoid burning your skin.

Compression: Within 48 hours of getting injured, apply compression to limit swelling.

Elevation: Keep the injured limb elevated to reduce swelling. For lower limb injuries, your ankle should be above your hip. For upper limb injuries, you can elevate the area using a sling or pillow.

2. Get a professional opinion

It’s always a good idea to see your doctor when you get injured. Your doctor can tell you what, exactly, you injured and provide a treatment plan for your recovery, which might include physical therapy. Make sure to follow it carefully to ensure that you don’t re-injure yourself or become active too soon.

While a muscle strain will heal itself with time, other injuries are not so easy to manage on your own. If you think you could have broken a bone or suffered another serious injury, don’t hesitate to visit urgent care or the emergency room.

3. Eat a healthy diet

You can’t work out, so now’s the time to order takeout and binge on cookies, right? Wrong. (Unfortunately.)

When your body is injured, it needs all the nutrients it can get to heal. Many sports injuries are caused by inflammation, so you want to eat anti-inflammatory foods.

Make sure you get plenty of lean protein, vitamin C, Omega-3 fatty acids, and calcium. Fueling with fiber-rich foods can keep you feeling full and promote good digestion, which is critical if your injury limits your mobility.

Prevent Future Injuries at StretchSPOT

Once you’re back in the game, it’s important to take steps to avoid future injuries. Stretching before and after workouts can be an excellent way to stay healthy and avoid injuring your muscles.

At StretchSpot, we work with anyone in the South Bay who wants to live an active lifestyle. Our specialists can develop a customized stretching program to keep you limber and healthy while preventing future injuries. Schedule an appointment today to feel the difference quality stretching can make in your overall health.

10 Natural Ways to Get Over Your Cold