What is good therapy?
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This is something you should really ask your therapist...without knowing more about your specific injury, your medical history, whether or not you had surgery, how far along your are, what are your specific deficits are would be irrisponsible to try to advise you. A home exercise program is almost always given...ask about it at your next visit.
curl light weight
For your wrist? Nothing. Just rest and keep from straining the wrist.
You need physical therapy, hang out and wait for that. Physical therapy is awesome and will help you a lot. I've been through a lot of that and it was great, hard but great.
Massage therapy is awesome too. Check that out and see what it can do for your body too. Just don't let them massage your wrist. If they are any good, they wouldn't even try.
Education on muscles see book at the end.
Muscles like ropes are made of many fibers or strands. If some of the individual fibers that work in combination to make the muscle strong are not relaxing they bulk up in the middle and are stretched thin on the ends which results in the appearance of "knots" they are the tender spots. The muscles that effect headaches can come from as far away as the lower back and include shoulders, arms, neck and head causing a cascade effect. So a massage (professional if possible) will help.
Specific to the leg - run your hand lengthwise down the section of leg that hurts. You will find tender spots these are the knots described above. Apply pressure to this area in a similar motion just over the length of the knot - it will take many sessions of doing this once or twice per session to get the muscle to relax.
Specific to the head - at the base of the skull where it connects to the spine there is a ridge in an upsidedown V like shape - press in and up to the count of three, three times to help relax the muscles there. All through the hair scratch lightly the head you will find tender spots those are knots (rub the rest of the head) the idea is to go over them semi frequently until they are gone.
General - Muscles need magnisium (regulates many things) and potassium - both can be found in bananas or molasses (a swig or two)
Hydrate with any nonsugar (even the substitutes) liquids - quantity = your body weight divided by 2 times ounces daily. The head of neurology (10 years ago) at UCDavis told my husband that running a body low on water is like running a car low on oil - there will be problems.
Reference - The Trigger Point Therapy Workbook by Davies teaches about muscles and how to help them yourself.
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