RAMP Detroit’s Erin Johnson on At-Home Injury Prevention & Recovery

While the initial growing pains of quarantine are subsiding, new aches and pains are arising in an alternative work/workout environment. If you’re working from home, chances are you’re not sitting in the proper chair, one ergonomically designed to support a 9–5 post. (You may have opted for the dining room, the couch, or even your bed!) And if you’re working out from home, you’ve likely veered from your normal fitness routine, exercising without the keen instruction and hands-on adjustments you’re used to. Both scenarios are opportunities for muscle soreness, aches, and even injury. Without the solace of a spa session, routine PT, or assisted stretch, for now we must fend for ourselves in finding relief.

The Corner Studio consulted Erin Johnson, certified personal trainer, licensed massage therapist, and founder/owner of RAMP Detroit, to learn how we can train smarter and alleviate discomfort while housebound. Here, Erin’s tips for at-home injury prevention and household remedies that work.

Always start with a warm-up.

Erin advises a 5-10-minute warm-up before any exercise. With gyms and fitness studios closed, many of her clients are hitting the pavement and suddenly running miles without prior conditioning. “You want to make sure your lower body muscles are activated and working together,” Erin says. Keeping in mind that the most important muscle groups include core, glutes, quads, and hamstrings, basic dynamic stretching will prepare your body for the work ahead. “Leg swings, squats, calf raises, side lunges, walking lunges, bridges, planks—these are good for really any type of sport or workout. And shoulder warm-ups, like arm circles—both big and small—if you are doing upper body.”

Training without the assistance of a personal trainer or instructor can breed poor form and lead to injury. Erin offers three reminders to keep yourself in check:

• Breathe. Inhale through your nose and exhale through your mouth. “If strength training,” Erin says, “Exhale on the push or pull—it does help!”

• Set your shoulders. Keep shoulders back and away from your ears to reduce neck tension.

• Engage your core. Erin’s personal favorite, “Dead Bugs,” are a great way to fire up the core without risk of injury. (These are a great alternative to planks if you have wrist issues.) Lying on your back with legs lifted in tabletop and arms towards the ceiling, do small, controlled movements, like pelvic tilts or hinging legs away from the hip line and holding for 30 seconds, all while maintaining neutral spine.

Find tools for relief around the house.

For sore muscles and tension, nothing compares to a deep tissue massage or assisted stretch. While we await our session with the pro, Erin recommends using resources at home to mimic these luxuries and get relief fast.

• Rolling pin. Baker or not, you likely have this kitchen staple tucked away. To target sore quads, pop it in the freezer for 10-15 minutes and then get to rolling on those thighs. Muscles should be warmed up, so Erin recommends rolling after an active warm-up, run, or warm bath for best results.

• Butter knife & coconut oil. The repetitive motion of typing on a computer can cause tension in the elbow and wrist. Erin advises warming up with wrist circles, then use the dull edge of a butter knife to smooth coconut oil (or other lotion) onto the forearms and “scrape” to create heat, releasing adhesions and restrictions. You can use the same tools and motion on your shins and bottoms of the feet to tackle shin splints and plantar fasciitis, respectively.

• Lacrosse ball. Any small ball will do for addressing tense trigger points around the shoulder blades. Place the ball between the shoulder blade and spine and move your body up and down against a wall to relieve tightness and sore spots. You can use this same ball to roll out the bottoms of your feet.

• A doorway. Counter your computer pose by opening up the chest. Use any doorway in your house to press your arms wide open, stretching your Pectoral and Levator muscles.

Make time for recovery & rest.

Whether strength training, running, walking, or even sitting, take a break to take care of your body.

• Stretching. We know stretching is good! But when you stretch is most important. “Stretching a cold muscle is never a good idea,” says Erin. Instead, the safest and most effective time to stretch is after your warm-up or after your workout, when muscles are warm. If you want to go the extra mile, Erin suggests adding breathing work to your session and holding stretches for longer periods of time and/or repeating them.

• Epsom salt bath. Epsom salt, or magnesium sulfate, can promote pain relief and swelling. “This is my favorite way to recover,” says Erin, who takes a bath with Epsom salt twice a week. She likes to add a few drops of essential oil, like peppermint, eucalyptus, or lemongrass to relax both mind and muscles.

• Heat & Ice. In general, Erin advises ice for inflammation or acute injury (like a rolled ankle) and heat for relaxation. For chronic or general soreness, her clients report mixed responses when applying one over the other, so Erin recommends, “Use whatever feels best!”

Check out @rampdetroit on Instagram for more details and Erin’s how-to videos. When we’re all back in business, book an appointment with Erin on Tuesdays and Thursdays at The Corner Studio (use The Corner Studio app!) where she offers 30-minute PT tune-ups and infrared sauna or table assisted stretch for $55/session.

Stay healthy, active, and pain-free! See You at The Corner Soon!