How do active recovery workouts ease muscle soreness. What are the best exercises for active recovery. When should you avoid active recovery. How can you optimize your post-exercise recovery routine.

Understanding Muscle Soreness: Causes and Types

Muscle soreness is a common experience for both seasoned athletes and occasional exercisers. To effectively address this discomfort, it’s crucial to understand its underlying causes and different types.

Exercise-Induced Muscle Soreness

When you engage in strenuous physical activity, your muscles undergo microscopic damage. This process is natural and necessary for muscle growth and strengthening. The resulting mild discomfort is what we typically refer to as exercise-induced muscle soreness.

Delayed Onset Muscle Soreness (DOMS)

DOMS is a more intense form of muscle soreness that typically occurs 24-48 hours after exercise. It’s often associated with trying new activities or significantly increasing the intensity of familiar exercises. Contrary to popular belief, DOMS is not caused by lactic acid buildup but rather by the actual damage to muscle fibers.

• Occurs hours or days after exercise
• Can involve actual muscle damage
• Often results from unfamiliar or intensified activities

To minimize the risk of DOMS when trying new activities, experts recommend reducing the duration of the exercise by one-third.

The Power of Active Recovery: Accelerating Muscle Healing

When faced with post-exercise muscle soreness, you have two primary options: passive recovery (rest) or active recovery. While rest is essential for injury recovery, active recovery has proven to be more effective for general muscle soreness.

How Does Active Recovery Work?

Active recovery enhances muscle healing through improved blood circulation. This increased blood flow serves two crucial functions:

1. Removes toxins and waste products from the muscles
2. Delivers fresh nutrients essential for repair and recovery

The key to effective active recovery lies in maintaining a moderate intensity level. Studies have shown that recovery workouts are most beneficial when performed at 30% to 60% of your maximum heart rate.

Effective Active Recovery Workouts: A Comprehensive Guide

Active recovery doesn’t require lengthy or intense sessions. The goal is to engage in light, enjoyable activities that promote blood flow without further stressing your muscles. Here are some popular and effective active recovery workouts:

Low-Intensity Cardiovascular Exercise

You can adapt your regular exercise routine for active recovery by significantly reducing the intensity. Options include:

• Brisk walking or light jogging at a conversational pace
• Leisurely bike rides
• Low-impact swimming or water aerobics

Modified Strength Training

Weight training can be incorporated into active recovery by adjusting the following factors:

• Reducing the weight lifted
• Decreasing the number of repetitions
• Focusing on proper form and controlled movements

Yoga and Stretching

Yoga, particularly slower-paced styles like yin yoga, offers numerous benefits for active recovery:

• Improves flexibility and range of motion
• Promotes relaxation and stress relief
• Enhances mind-body connection

Foam Rolling and Self-Massage

Foam rolling combines the benefits of exercise and massage, providing targeted relief to sore muscles. To practice foam rolling:

1. Place the roller between the floor and the sore area
2. Slowly roll to apply gentle pressure on the muscles
3. Avoid applying pressure directly on bones and joints
4. Start with short sessions and gradually increase duration

The Unique Benefits of Water-Based Recovery

Swimming and water exercises offer distinct advantages for active recovery:

• Hydrostatic pressure provides a gentle massage-like effect
• Buoyancy reduces stress on joints
• Water resistance offers a low-impact full-body workout

Research has demonstrated the effectiveness of water-based recovery. In one study, runners who used swimming as a recovery method outperformed those who opted for passive recovery in subsequent runs.

Recognizing When to Avoid Active Recovery

While active recovery is beneficial for general muscle soreness, there are situations where rest or medical attention is necessary. Be aware of the following warning signs:

• Constant, sharp, or worsening pain
• Pain in areas of previous injuries or surgeries
• Visible deformities, bruising, or swelling
• Pain that doesn’t improve with rest, ice, or anti-inflammatory medications
• Pain accompanied by fever, chills, nausea, or vomiting
• Pain that disrupts sleep

If you experience any of these symptoms, consult a healthcare professional before engaging in active recovery or resuming your regular exercise routine.

Complementary Strategies for Muscle Recovery

In addition to active recovery workouts, several other techniques can enhance muscle recovery and alleviate soreness:

Proper Rest and Sleep

Adequate rest is crucial for muscle repair and overall recovery. Jennifer Rulon, a seven-time Ironman triathlete and triathlon coach, emphasizes the importance of rest days in replenishing energy and allowing the body to repair itself.

Nutrition and Hydration

Proper nutrition plays a vital role in muscle recovery. Focus on:

• Consuming adequate protein for muscle repair
• Replenishing glycogen stores with complex carbohydrates
• Staying well-hydrated to support cellular functions

Cold Therapy

Applying ice or taking cold showers can help reduce inflammation and alleviate muscle soreness. Some athletes use contrast therapy, alternating between hot and cold treatments, to stimulate blood flow and reduce pain.

Compression Garments

Wearing compression clothing during and after exercise may help improve blood circulation and reduce muscle soreness. While research on their effectiveness is mixed, many athletes find them beneficial.

Tailoring Your Active Recovery Routine

Creating an effective active recovery routine requires understanding your body’s needs and preferences. Consider the following factors when designing your recovery plan:

Individual Response to Exercise

Everyone’s body responds differently to exercise and recovery methods. Pay attention to how various active recovery techniques affect your muscle soreness and overall well-being.

Exercise Intensity and Frequency

The intensity and frequency of your regular workouts will influence your recovery needs. High-intensity or frequent training may require more dedicated recovery sessions.

Personal Preferences and Enjoyment

Choose active recovery activities that you genuinely enjoy. This will increase the likelihood of maintaining a consistent recovery routine and provide mental as well as physical benefits.

Time Constraints

Active recovery doesn’t need to be time-consuming. Even short sessions of 10-15 minutes can be beneficial. Incorporate recovery activities that fit well into your daily schedule.

The Science Behind Muscle Soreness and Recovery

Understanding the physiological processes involved in muscle soreness and recovery can help you appreciate the importance of active recovery:

Muscle Damage and Inflammation

Exercise-induced muscle damage triggers an inflammatory response. While this is a natural part of the repair process, it contributes to the sensation of soreness.

Protein Synthesis and Muscle Adaptation

The repair process involves increased protein synthesis, leading to muscle growth and adaptation. Active recovery can support this process by improving nutrient delivery to the muscles.

Neuromuscular Fatigue

Intense exercise can lead to neuromuscular fatigue, affecting the communication between your nervous system and muscles. Active recovery helps restore this connection, improving muscle function and coordination.

Integrating Active Recovery into Your Fitness Routine

To maximize the benefits of active recovery, consider incorporating it into your fitness routine in the following ways:

Between High-Intensity Workouts

Use active recovery sessions on days between intense training sessions to promote muscle repair and prevent overtraining.

Cool-Down After Exercise

Incorporate active recovery techniques into your post-workout cool-down routine to jumpstart the recovery process.

Active Rest Days

Transform traditional rest days into active recovery days, engaging in light, enjoyable activities that promote blood flow and mobility.

Injury Prevention and Rehabilitation

Active recovery can play a crucial role in injury prevention and rehabilitation programs, under the guidance of healthcare professionals.

By understanding the science behind muscle soreness and implementing a well-designed active recovery routine, you can enhance your body’s ability to recover, reduce discomfort, and improve your overall athletic performance. Remember to listen to your body, adjust your recovery strategies as needed, and consult with healthcare professionals when dealing with persistent pain or injuries.

Active Recovery Workouts and How They Can Ease Muscle Soreness

Written by WebMD Editorial Contributors

In this Article

• Why You Get Sore After Exercise
• Why Active Recovery Workouts Help Ease Muscle Soreness
• Exercises for Active Recovery
• When Not to Use Active Recovery
• Other Ways to Ease Sore Muscles

Whether you’re a serious athlete or an occasional exerciser, you’ve probably felt the pain of muscle soreness after a hard workout. As long as you are just sore and not injured, you may feel better faster with an active recovery workout, vs. passive recovery (just resting your body).

Exercise can cause sore muscles.

Active recovery workouts don’t need to take up too much of your time. They also don’t need to be hard – they shouldn’t be – and may include low-intensity exercise, yoga, swimming, or foam rolling.

Muscles grow and get stronger when you work them hard enough to cause tiny tears in the muscle tissue. It’s a natural process, but it can still cause mild discomfort. 

A different soreness happens when you try a new exercise or a new movement. It usually occurs hours or even a day or two later. Called delayed onset muscle soreness or DOMS, this can involve actual damage to muscles. To avoid this type of pain, experts recommend that when you try an unfamiliar sport or activity, you cut the duration by one-third. DOMS can also happen when you perform a familiar activity but you go extra hard.

Experts once thought that DOMS was due to lactic acid buildup in muscles, but they now recognize that’s not actually true. While the body forms lactic acid when it calls on stored energy, that excess lactic acid disappears rapidly when the period of exertion ends. It doesn’t cause soreness that can persist days later.

When you have any type of muscle pain after exercising, you have two options: passive recovery or active recovery. Passive recovery is resting the body. This type of recovery is good for strains and other injuries. For other post-exercise aches and pains, though, experts recommend active recovery, which can be almost any type of light exercise.

Active recovery works because it increases blood flow to the muscles and joints. This improved blood supply takes away toxins and brings in fresh nutrients for healing.

Active recovery workouts should be moderate in intensity. Aim at a heart rate of 30% to 60% of your maximum. Studies show that recovery workouts are less effective when they are hard or vigorous.

There are many exercise options for active recovery. It’s smart to choose an activity that you like so your recovery will be as helpful to your body as your mind. Some active recovery workouts include:

Low-intensity exercise. It’s OK to use your regular form of exercise for an active recovery workout. Just remember to dial down the intensity. If you walk or jog, do it at a pace that makes it possible to carry on a conversation. A bike ride is another option. You can even do weight training if you decrease your weight, repetitions, or both. 

Yoga. Yoga, and especially slow-paced disciplines like yin yoga, are great for recovery. Yoga can refresh you mentally and psychologically while aiding your physical recovery. 

Foam rolling. Some people find relief from sore muscles by using a foam roller, which combines the benefits of exercise and massage. To try this method, place the roller between the floor and the sore area of the body. Slowly roll on it to put light pressure on the muscles. 

Foam rolling can be uncomfortable, and beginners should use it in small doses while avoiding pressure on bones and joints.

Swimming and water exercise. Working out in water allows you to benefit from the pressure of the water on the body, which can be compared to the sensation of a light massage. This pressure improves circulation while minimizing stress on the joints.  

In one study of runners, those who used swimming for recovery outperformed a passive recovery group on a run the following day.

Pain that exceeds normal soreness means that you may need rest or medical care. Besides taxing the muscles, exercise can put stress on bones, tendons, and cartilage. Pain in these areas is likely to be due to an injury. Active recovery strategies could make the injury worse. 

See your doctor if you have any of these symptoms after exercise:

• Pain that is constant, sharp, or worsening 
• Pain in the area of a previous injury or surgery
• A painful area that looks deformed, bruised, or swollen
• Pain that doesn’t improve with rest, icing, or anti-inflammatory medications
• Pain combined with fever, chills, nausea, or vomiting
• Pain that interferes with sleep

Rest: Taking a day off gives your body a chance to repair itself and replenishes your energy. Jennifer Rulon, a seven-time Ironman triathlete and triathlon coach, says the second day after an intense workout can be the toughest. So she suggests doing light exercise the day after a heavy workout, then taking off the next day.

Ice: Icing for 20 to 30 minutes can lessen blood flow to sore muscles, which often reduces swelling and pain. And remember: Just because you can’t see muscles swelling doesn’t mean they are not inflamed. Be sure to put a towel between the ice pack and your skin and stick to the time limit (20-30 minutes) to protect your skin. 

Heat: If your muscles still ache after 48 hours, try applying some heat (carefully). It can stimulate blood flow to your muscles to ease tightness and help them feel better. Try a warm (not hot) towel or heating pad. But be careful. Take care and watch your body’s response. In some cases, heat can further inflame muscles. Follow manufacturer instructions to avoid skin burns, and avoid direct contact with any heating device.

Stretching: A gentle stretching routine can help break the cycle of tight sore muscles. Talk to your health care provider or a physical therapist if you’re unsure where to start, especially if you have any injuries.

Massage: It can relieve muscle tension, boost blood flow, and increase the range of motion in your joints. It’s also a great mood lifter. When your muscles are sore, a gentle massage is best. Light pressure may be better for recovery than a deep-tissue massage. Or try tender-point acupressure in which a massage therapist applies pressure and holds it directly on the tender areas.

Medication: You can try an anti-inflammatory medication. Over-the-counter versions can reduce swelling and relieve pain. Try aspirin, ibuprofen, or naproxen.

Compression garments: Wearing compression­ sleeves during or after a workout can­ help decrease muscle soreness afterward ­and help you recover ­for your next workout. Sleeves might go over your calves when you run, and over your arms when you lift weights. Your health care team can help find the right fit for you.

Nutrition: Make sure you get enough nutrients to feed your tired muscles and replenish your energy stores. A good balance of protein, fat, and carbohydrates is important. In general, protein helps with muscle repair and carbohydrates help replenish energy stores after aerobic exercise. Be sure to get enough water and electrolytes (essential minerals like sodium, potassium, and magnesium) too.  

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23 Things to Know, From Tips for Relief to Preventi

When it comes to muscle soreness, there are two types:

• acute muscle
  soreness, also referred to as immediate muscle soreness
• delayed onset
  muscle soreness (DOMS)

This is often described as a burning pain. It’s caused by a buildup of metabolites with the muscle during high intensity exercise. This type of muscle soreness resolves quickly.

This is the pain and stiffness you feel the day after you exercise. It stems from microscopic tears in your muscle fibers and the surrounding connective tissues during exercise.

This usually happens after you use your muscles in a way they’re not used to, like with a new or more intense workout.

The saying “no pain, no gain” has some truth to it. Gradually increasing the intensity of your workouts may help minimize muscle soreness.

As uncomfortable as it may be, don’t let the soreness get you down! You’re taking care of yourself — the longer you keep at it, the easier it’ll become.

Muscle soreness improves as your body gets used to exercise. If you need to take something to help with the pain, pass on the nonsteroidal anti-inflammatory drugs (NSAIDs).

Why? Well, it’s unclear whether NSAIDs have any effect on muscle soreness, despite being anti-inflammatory. And even when taken in low doses, NSAIDs can increase your risk of gastrointestinal bleeding, heart attack, and stroke.

Newer research suggests that acetaminophen (Tylenol) may be helpful.

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Although more research is needed, some evidence suggests that you can get relief from muscle soreness by eating antioxidant-rich foods.

Watermelon, for instance, is rich in an amino acid called L-citrulline. Studies done in 2013 and 2017 suggest that this amino acid can reduce recovery heart rate and muscle soreness.

Other anti-inflammatory foods that have shown promise in treating muscle soreness are:

• cherry juice
• pineapple
• ginger

Curcumin is a compound found in turmeric. It’s high in antioxidants and has powerful anti-inflammatory effects, so it’s no surprise that it’s been shown to reduce the pain of delayed onset muscle soreness and speed up recovery after exercise.

Fish oil and other omega-3 fatty acids may offer similar benefits.

One 2017 study found that milk protein supplementation can help with muscle soreness and strength in exercise-induced muscle trauma.

Milk protein concentrate is a concentrated milk product that contains 40 to 90 percent milk protein. It’s used in protein-fortified foods and beverages, but can also be bought in powdered form at health food retailers.

Arnica has been used as a natural remedy for muscle soreness for years. It’s derived from the flower Arnica montana, whichis found in the mountains of Siberia and Europe.

Although more research is needed, one 2013 study found that topical creams and ointments containing arnica effectively relieved pain and inflammation brought on by intense eccentric exercise.

Applying heat immediately after exercising can reduce delayed onset muscle soreness. One 2013 study found that while both dry and moist heat helped with pain, moist heat was shown to offer even more pain reduction.

Excellent ways to enjoy moist heat therapy after exercise include:

• warm damp towels
• wet heating packs
• a warm
  bath

Soaking in Epsom salts has been linked to reduced muscle pain and inflammation. The moist heat you get from sitting in a hot bath is an added bonus.

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Cold therapy is said to relieve pain in muscles and joints by reducing swelling and nerve activity. You can apply cold using an ice pack or bag of frozen vegetables, but soaking in a cold bath may be more helpful. (Just remember, never apply ice directly to skin!)

Foam rolling is basically a form of self-massage. Research has found that foam rolling can relieve delayed onset muscle soreness. It may also help with muscle fatigue and flexibility.

Foam rollers can be purchased wherever you buy exercise equipment.

To foam roll, you place the roller on the floor underneath the sore muscle and slowly roll your body over it. You can search online for videos on how to foam roll for different muscle groups.

Not only are massages relaxing, massage has also been found to alleviate DOMS and improve muscle performance. The results of one 2017 study suggests that massage is most effective when performed 48 hours after exercise.

Wearing a compression garment for 24 hours after exercise can reduce DOMS and speed up recovery of muscle function. Compression garments hold the muscles in place and increase blood flow for faster recovery.

You can get compression garments for most muscle groups. Types of compression garments include sleeves, socks, and leggings.

Don’t let muscle soreness stop you from exercising. Muscle soreness is a natural process that helps your body get used to the exercise. Once you induce this soreness, it won’t happen again unless you increase the intensity.

If the pain is severe, exercise at a lower intensity or switch to another muscle group for a day or two.

We often hear that stretching before and after a workout can help prevent injury and pain, but research actually suggests otherwise.

One 2011 study found that stretching had little to no effect on muscle soreness after exercise.

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A 2012 study found that static stretches may inhibit muscular performance. Static stretching involves stretching a muscle to the point of minimal discomfort and holding it for a period of time.

Instead, opt for dynamic stretching where you repeatedly move your muscles and joints. Walking lunges and arm circles are great places to start.

Dynamic stretching prepares your body by increasing your heart rate, improving blood flow, and improving your flexibility.

A cool down after a workout helps your breathing and heart rate return to normal.

It can also help keep blood flowing to the exercised muscles, which can aid the repair process and potentially improve delayed onset muscle soreness. Cool down by walking or riding a stationary bike for 5 or 10 minutes.

Muscle soreness happens to beginners and conditioned athletes. It’s a natural adaptive response to new activity or an increase in intensity or duration.

You may still feel the burn of acute muscle soreness from exercise, but DOMS will improve as time goes on and your body adapts to your workouts.

Being mindful of your body and workouts is the best way to prevent future soreness and get the most from exercise.

Prepare your body for exercise by getting in an adequate warmup and cool down every time. Learn proper form and stick to a routine that gradually increases in intensity and duration to lessen soreness and reduce your risk of injury.

Moderate doses of caffeine may cut your post-workout pain down by almost 50 percent, so go ahead and have a cup of coffee before your workout. Just remember to hydrate with water afterward. Staying hydrated can also help reduce muscle soreness.

DOMS usually doesn’t require medical treatment and should resolve within a few days. However, you should see your doctor if your pain lasts more than a week or keeps coming back, or if you experience extreme weakness, dizziness, or trouble breathing.

How to move the patient correctly and safely?

In the daily care of the patient, it is often necessary to move, turn, lift for feeding, transplant into a chair, move to change bed and underwear, etc.
In order for the caring person to avoid excessive loads, and the movement to be safe for the patient, it is necessary to master the technique of correct movement .
If the patient’s condition allows, then his participation in the process of correct movement allows him to restore the skills of controlling his body.

General rules for safe movement

1. There should be enough free space around the bed and chair; there should be enough room on the bed to turn around.
2. The brakes of the bed or chair (if any) must be in good working order and on; fences and sides of the bed, armrests of the chair (if any) should be lowered.
3. The chair should be at a 90° angle to the bed.
4. The floor must not be slippery.
5. The caregiver must be dressed in comfortable, comfortable clothes and shoes with a heel higher than 3 cm.
6. Handling bedding:

• To keep the blanket out of the way during patient transfer, place it on the headboard at the foot end of the bed. To do this, fold the blanket “accordion” three times. Then fold it over the back of the bed so that most of it is above the bed.
• If it is necessary to remove pillows from under the patient’s head, first remove the lower pillow, and then, while supporting the patient’s head, remove the upper one.

7. When moving the limbs of the patient, support them with both hands: the hand is under the elbow and wrist, the leg is under the knee and heel.
Head – you can not touch the face, touch the patient in the area of ​​\u200b\u200bthe ears. If the patient cannot keep his head on the weight, when moving, put your hand under his neck so that yours is under the patient’s shoulder, and his head is in your cubital fossa.
8. When clasping the patient’s body, do not press your fingertips against it, so as not to cause pain.
9. When putting your hands under the patient, press them into the mattress as much as possible to cause minimal discomfort.
10. Careful handling of the paretic hand in patients after a stroke is very important. In no case should you pull by the hand when turning over or sitting down.

Special handling tools

To facilitate care, there are various devices for moving the patient – sleeves and sheets for moving, swivel discs that support belts for moving, racks and rope ladders for pulling up.

In these videos, the head of the Rehabilitation project, Natalya Zykova, simply and clearly shows how to use such devices.

Manual patient transfer technique

In the absence of special devices, use a transfer technique that can safely move the patient without fear of spinal injury and unnecessary stress.

Side turn (away from you)

1. Pulling on the patient’s shirt, put your hand, pressing it into the mattress as much as possible (palm up), under the patient’s waist.
2. Insert the other hand under the buttocks of the patient in the thigh area and fix the palm in the hip joint area.
3. Turn the patient. First, push it forward towards you, like on a sled, and then turn it so that it is in the center of the bed.
4. Fix the patient by bending the upper leg at the knee.

• Hands should be placed under the patient as much as possible
• The patient’s thighs are practically on your shoulders
• The closer the patient’s body is to you, the easier it is for you

Side turn (towards you)

1. In order to turn the patient, for example, on the left side, put his right hand on his chest, and his right foot on his left.
2. Behind the thigh (closer to the knee), with a confident, clear movement, turn the patient on his side towards you.
This turn is often used to position the vessel, adjust the diaper if necessary.

Back roll

1. Place your palm on the pelvic part of the patient, the elbow is closer to the knee part.
2. Hold the patient’s shoulder with the other hand.
3. Turn the patient around the thigh.

Prone roll

To turn on the stomach, the patient should lie on a flat surface, on his back on the edge of the bed, opposite to the side of the turn.
1. The hand of the patient’s arm straightened along the body is placed under the buttock with the palm down. The patient’s leg, farthest from the side of the turn, is bent at the knee and stands with his foot on the bed (if the patient cannot do this himself, bend and hold the leg). One hand of the caregiver is located in the area of ​​​​the patient’s shoulder blade, the other is on the knee from the side opposite to the turn. Turn the patient towards you, holding him by the shoulder blade and knee.
2. After turning, the bent leg of the patient straightens, the head turns to the side. The patient’s hand from the side of the face is retracted to the side and bent at the elbow at an angle of 90 degrees so that the hand lies near the body with the palm down. A roller is placed under the ankle joints of the patient.
3. To increase the innervation of the muscles, it is necessary to alternately bend the legs at regular intervals.
To do this, hold the patient’s leg by the knee and ankle joints, slowly bring it through the side to the position of flexion in the hip and knee joints up to 90 degrees (“frog position”). If there is a physical possibility, then the patient takes a given position himself. It is important to avoid pain and sensations of strong tension.

Pull-ups in bed

The sick person can help
1. Ask the patient to bend his knees and rest his feet on the bed.
2. Standing in a shoulder-width position, rest your knees on the edge of the bed. The legs are in a slightly bent state.
3. With your left hand, take the patient from behind by the right armpit, with your right hand – on the other side by the left armpit. The patient’s shoulder lies on the side of the carpal fold.
4. The patient raises his head and tilts it forward.
5. Focus and pull the patient up. The patient simultaneously helps by pushing off the bed with his feet.

The patient cannot help

1. The patient’s shoulders are moved as follows:

• Pulling on the patient’s shirt, put your hand under his neck towards the shoulder blade so that the back of his head is in the cubital fossa and your hand is closer to the patient’s armpit
• With the other hand, grasp the other shoulder blade of the patient, reaching near the armpit

2. The patient’s body is moved like this – put your hands under the patient with palms up and move him towards you.

Patient seating

For sitting down, the patient should lie on his back in the middle of the bed. Sitting down begins with turning it on its side. If the patient can move independently, he must actively participate in the movement.
1. When turning on its side, the patient’s torso is on the edge of the bed, and bent knees hang from the bed. The legs are bent at the hip and knee joints at an angle of 90 degrees.
2. When lifting through the healthy side, the patient leans on the elbow of a healthy hand. The patient lowers his legs, simultaneously pushing himself with a healthy hand. Keep the patient from tipping backwards and make sure that he is sitting steadily and not falling over in the opposite direction. One hand of the caregiver is on the patient’s lower leg, the other is under his neck, in the area of ​​​​the shoulder blades.
3. You can not pull the patient by the paretic arm or neck. When lifting through the affected side, the patient leans on the hand of a healthy hand.
If it is necessary to lie down, the procedure is reversed: the patient leans on a healthy arm, falls on his side and pulls his legs up. Help the patient if necessary.

Getting up from sitting position

Position of the patient before getting up: sitting on the edge of the bed / armchair, feet on the floor, slightly behind the knees.
1. Fix both feet and knees of the patient. The patient can hold on to your waist. Do not allow the patient to grab your neck – this can be an excessive load on your spine.
2. Ask the patient to bend over and look forward. The patient transfers the weight of the body forward and stands up, while the movement of his body should go diagonally forward and up. Hold the patient behind his back, leaning slightly back. If necessary, you can hold the patient’s paretic hand.

If you need additional information and specialist assistance, sign up for a personal consultation.

Body Care – Pro Palliative

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Contents

Bed hygiene. Wiping method

Sequence

Hygiene in the bathroom

If you are caring for a weakened or immobilized person, remember the rules of hygiene and special body care. Together with experts, we have prepared a leaflet on the methods of caring for the body of bedridden patients and the main recommendations.

Things to remember:

• Hygiene . It is necessary to take care of the patient’s body every day, even if he is immobilized or unconscious.
• Comfort. Clean skin and hair is a basic need for any person, it is very important to keep feeling clean and fresh.
• Respect. Warn the patient about the procedure and obtain his consent, create the most comfortable conditions.
• Distraction. Water procedures allow a person to relax and forget about the disease for a while.
• Security. Dry, uncleaned skin increases the risk of pressure sores and prickly heat.
• Current state of the patient. If the patient is in pain, do not wash your hair at the same time as your body, do it on different days.

Hygiene of the bedridden patient. Wiping method

You will need:

• 3 towels – face, body, feet. Different items for different applications are needed to comply with the rules of hygiene.
• Absorbent pad.
• 2 pairs of gloves (for hygiene of intimate areas).
• Cotton washcloths.
• 2 sponges – for the body and intimate areas.
• Moisturizing or protective cream.
• 2 water basins – for upper and lower body.

Temperature range

• + 24°C – minimum room air temperature.
• + 36-37°C – optimum water temperature. It is better to check it with the inside of the wrist.

Preparing for the procedure

1. Inform the person about the upcoming procedure, ask for consent.
2. While washing, tell him about all the actions.
3. Be sure to wash your hands before and after the procedure. This protects you and the patient from spreading the infection.
4. Before starting the procedure, close the windows and the door to the room or fence off the patient with a screen so that he does not feel embarrassed.
5. Prepare everything you need in advance so that you don’t leave the person alone while you go to get the right items.
6. Undress the person after asking their consent.
7. Pull the blanket down to your waist. Remember the dignity of the person – during the procedure, the upper or lower part of the body should be covered.
8. If the patient is able to participate in the process, give him the opportunity to help you: let him wash his hands, face, intimate areas. Self-reliance is important!

Ear, Eye, Nose, and Oral Care Care Routines and Basic Rules

Important

If movement causes pain to the person, consult a doctor and give the person pain medication beforehand (or replace an ineffective medication).

Sequence:

1. Face, neck, arms, chest, abdomen, back.
2. Legs.
3. Thighs and intimate area.

Upper body

1. Place the patient in a semi-sitting position. Place an absorbent pad under his head and shoulder blades.
2. Wipe face, skin behind ears, neck with a damp washcloth.
3. Dry the treated areas with a towel.
4. Place the entire length of the diaper under your right arm. Sponge your forearm, shoulder, armpit, hand, wipe dry.
5. Then place the diaper under your left arm and repeat.
6. Move the diaper under the person’s back and sponge the chest and belly. Wipe dry.
7. If the patient does not get up, he should be helped to lie on his side. The diaper should remain along the back. If the person’s condition allows, you can seat him on the bed.
8. Wash back up to the waist, dry thoroughly.

Important

You can purchase a special inflatable tub for washing in bed. It is sold in medical supply stores.

Lower body

1. Change the water.
2. Wear gloves.
3. Remove the blanket from below, cover the person’s upper body so that they are not cold.
4. Place the patient on his back with the diaper under his feet.
5. Wash both legs in turn, wiping the shins, knees, and interdigital area.
6. Place the sick person on their side, with the diaper under the buttocks.
7. Wash buttocks, buttock crease and anus.
8. Wipe the skin with a towel, apply cream.
9. Change gloves. Take a clean container, pour clean water into it.
10. Turn the sick person from side to back.
11. Bend your knees.
12. Wash the person’s intimate areas, including the groin. Movement should be from top to bottom.
13. Put on the person a clean diaper (if necessary), clothes.
14. Lay the person comfortably in bed and cover them with a blanket.

Important

If your loved one has wounds and/or bedsores, this is not a reason to neglect hygiene procedures. Wash them carefully, do not keep them in water for a long time.

Hygiene procedures in the bathroom

If the patient’s condition allows him to take a bath, equip the bathroom properly:

• support handles on the wall and on the edge of the bath,
• anti-slip mats in the bathroom and on the floor,

900 22 comfortable a seat for a person with limited mobility, which is attached to the bath, or a stool with non-slip legs (available at a medical equipment store).

Safety

1. Wait 2 hours after eating.
2. Ask the patient to go to the toilet before washing.
3. Wear non-slip shoes with a low heel and a heel.
4. Do not wear jewelry that the patient might catch on,
5. Check the person’s condition – if possible, reschedule the procedure if they have a fever or high/low blood pressure.
6. If the sick person falls down while bathing, be sure to dry them off and wrap/clothe them in a towel before picking them up. A wet body slips, a person may fall again and be injured.

Important

• Do not use Lassar paste, zinc ointment, alcohol solutions, potassium permanganate – they dry the skin and can cause microtrauma.
• Do not use oil solutions – they do not allow air to pass through and do not allow the skin to breathe.
• Do not use talcum powder – it clumps, requires thorough rinsing, and may contain asbestos, which is recognized as a health hazard.

You can download the leaflet in pdf format here.

Contributors: E.N. Semenova, GBUZ “Center for Palliative Care DZM ” , E.A. Druzhinina , Tsaritsyno Hospice branch, A.N. Ibragimov , GBUZ Center for Palliative Care DZM, GBU NIIOZMM DZM.

The material was prepared with the participation of Masterskaya Care, a project of the Vera Charitable Hospice Fund, using a grant from the President of the Russian Federation for the development of civil society, provided by the Presidential Grants Fund.