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Honing technique – As an RMT, it helps to pay attention to your workload in relation to your schedule. Hopefully, at the end of the day, you are not working so much or so hard as to injure yourself. A common example I see with RMTs, are thumb injuries. If injuries are common, then using those areas less would be prudent. For some, education in techniques that put less strain on hands and forearms becomes necessary. Adjusting the table height can help to increase leverage without using more muscle power.

Stretches – Static stretches held for longer than thirty seconds will temporarily decrease tension levels.

Contrast baths – If you have a double sink in the kitchen, this is super simple. Fill one sink with cold water and fill the other with warm/hot water. It doesn’t need to be ice cold vs boiling water, there only needs to be a ten degree difference in water temperature. Dunk your forearms in the warm water for three minutes, then switch to the cold for 30 seconds. Repeat three times. Your forearms will feel refreshed by helping your circulation and decrease some of the soreness.

Exercise – This one is self-explanatory. Strengthening muscles needed for your daily activities is a good idea!

Tools – A tennis ball, lacrosse ball, foam roller, rolling stick can all be used to decrease tension in specific areas. Don’t forget to breathe while you are compressing the right areas.

Get help – If your self-care routine isn’t cutting it, another RMT, physio, chiro, acupuncture, etc. will help get you back on track.

Integrating some of these tips from therapists can help your own self-care routine.

Brian Redillas, RMT