Welcome to Day 4!
By now, you're probably feeling some soreness. That's completely normal! Today we'll tackle the most common pain points and show you exactly how to prevent, reduce, and manage discomfort.
The 4 Most Common Pain Points
1. Hand and Wrist Pain
Why it happens: You're supporting 80% of your body weight through your palms, hour after hour.
Prevention strategies:
- Gel grip covers: $10-15 investment, reduces pressure by 40%
- Wrist position: Keep wrists straight, not bent back
- Grip pressure: Hold firmly but don't death-grip (light but secure)
- Hand rotation: Rotate which part of palm takes weight every 15 minutes
🤸 Stretch #1: Wrist Flexor Stretch
How to do it:
- Extend arm straight in front, palm up
- Gently pull fingers back toward body with other hand
- Hold 30 seconds, feel stretch in forearm
- Repeat 3x each arm, every 2 hours
Benefits: Prevents carpal tunnel symptoms, reduces grip fatigue
2. Armpit Soreness/Bruising
Why it happens: Leaning on armpits instead of supporting weight through hands.
Immediate fixes:
- Re-check fit: Review Day 1 - need 2-finger gap under armpits
- Crutch pads: Add extra foam padding to armpit pads ($8-12)
- Sheepskin covers: Soft, breathable, reduces friction
- Technique check: Weight on hands, NOT armpits!
⚠️ Warning Signs of Nerve Damage
If you experience numbness, tingling, or "pins and needles" in your hands or fingers, STOP using crutches and call your doctor immediately. This could indicate crutch palsy (nerve compression). Adjust fit and take breaks every 30 minutes to prevent this.
3. Shoulder and Neck Strain
Why it happens: Hunching, poor posture, or crutches set too tall.
Prevention strategies:
- Posture check: Shoulders down and back, head up, core engaged
- Height adjustment: Crutches may need lowering by 1 inch
- Break frequency: Rest every 20-30 minutes
- Strengthening: Do shoulder blade squeezes daily
🤸 Stretch #2: Shoulder Blade Squeeze
How to do it:
- Sit or stand with good posture
- Squeeze shoulder blades together (imagine holding a pencil between them)
- Hold 5 seconds, release
- Repeat 10 times, do 3x per day
Benefits: Strengthens upper back, improves posture, reduces neck pain
4. Rib Cage Soreness
Why it happens: Crutch tops rubbing against sides of chest during movement.
Solutions:
- Wider stance: Position crutches 6 inches out from body (not tight against ribs)
- Softer tops: Add foam padding to crutch tops
- Clothing layers: Wear a soft hoodie or jacket for cushioning
- Arm angle: Keep elbows slightly out, not pressed tight to body
The Daily Stretching Routine (10 Minutes)
Do this every morning and evening to stay pain-free:
🤸 Stretch #3: Neck Rolls
Gently roll neck in circles, 5 times each direction. Reduces tension from looking down.
🤸 Stretch #4: Chest Opener
Stand in doorway, arms on frame, lean forward. Hold 30 seconds. Opens up hunched chest muscles.
🤸 Stretch #5: Hip Flexor Stretch
Kneel on injured leg knee (use cushion), lean forward. Hold 30 seconds each side. Prevents hip tightness.
🤸 Stretch #6: Calf Stretch (Good Leg)
Your good leg is working overtime! Face wall, step back with good leg, press heel down. Hold 30 seconds.
Cushioning and Padding Products
Worth the investment for comfort:
| Product |
Cost |
Benefit |
| Gel hand grips |
$10-15 |
Reduces hand pain by 40% |
| Sheepskin covers |
$15-20 |
Soft, breathable armpit padding |
| Foam crutch pads |
$8-12 |
Extra cushioning for tops |
| Compression gloves |
$12-18 |
Support wrists, reduce swelling |
Rest and Recovery Protocol
Preventing pain is about smart breaks, not just pushing through:
- 20-minute rule: Sit/rest for 5 minutes every 20 minutes of crutching
- Elevation: Prop up injured leg when resting to reduce swelling
- Ice rotation: Ice hands/wrists for 10 minutes after heavy use
- Massage: Self-massage forearms and shoulders every evening
- Sleep position: Don't sleep on the side you grip with (causes hand numbness)
💡 Pro Tip: The Tennis Ball Trick
Keep a tennis ball nearby. Roll it under your palms, wrists, and forearms for 2 minutes after crutch use. This increases blood flow and reduces soreness by 30%. Cheap, effective self-massage tool!
When to Seek Medical Attention
Some pain requires professional help:
- Persistent numbness or tingling in hands
- Sharp, shooting pain (not just soreness)
- Visible bruising or swelling that worsens
- Pain that doesn't improve with rest
- Any signs of skin breakdown or blisters
- Shoulder pain that prevents full range of motion
Your Day 4 Action Steps
- Assess your current pain points (hands, armpits, shoulders, ribs?)
- Implement one cushioning solution (gel grips or padding)
- Complete the 10-minute stretching routine (all 6 stretches)
- Set a timer for 20-minute breaks when using crutches
- Order any products you need from the table above
- Practice the tennis ball massage technique tonight
What's Coming Tomorrow
Tomorrow we make daily life easier with Day 5: Daily Living Hacks. You'll learn:
- How to carry things (backpacks, carabiners, cargo pants)
- Shower and bathroom safety solutions
- Kitchen hacks for cooking on crutches
- Getting dressed efficiently
- 15 clever solutions to everyday problems
See you tomorrow for Day 5! 🎯