The Library

Self-care

Step-by-step routines you can do at home between visits, with the cautions the sources insist on.

29 pages

A daily jaw-relaxation routine for TMJ painTeeth apart, tongue behind the lower front teeth, face still, lips slightly apart: check it four random times a day and drop the habits that load the jaw.
A daily skin-care routine for lymphedemaMorning: wash warm, dry between folds and toes, check the skin. Evening: garment off, non-perfumed emollient, downward strokes, a look for redness or heat.
A walking program for lymphedemaA six-week walking program for lymphedema: 10-minute walks building toward Canada's 150 minutes a week, garment on, shoes that fit, and breaking up sitting.
C-section scar care at homeClean and dry daily, loose cotton underwear, nothing heavier than your baby for six weeks or so, then gentle scar massage once the wound is fully healed.
Cuts, insect bites and first aid when you have lymphedemaWash, dry, antiseptic cream, cover; no scratching bites; gloves, 50% DEET, an electric razor; a pocket kit; the cellulitis signs that mean antibiotics now.
Desk set-up for neck and shoulder pain: a ten-minute fixKnees at or below the hips, lumbar support in the low back, elbows at 90 degrees by your sides, screen an arm away and below eye level, up every 50 minutes.
Diaphragmatic breathing for lymphatic flow: a five-minute routineDiaphragmatic breathing for lymphatic flow: knees bent, hand below the ribs, in through the nose, out through pursed lips, 5 to 10 minutes, 3 times a day.
Foot and nail care with leg lymphedemaDry between the toes, treat athlete's foot early, clip nails straight across, leave cuticles alone, closed low shoes, never barefoot, a weekly mirror check.
Gentle self-care after breast augmentation or reduction: self-drainage between appointmentsAfter breast surgery: support bra round the clock, belly breathing, slow armpit circles, light strokes toward the centre of the chest, nothing over incisions.
How to start exercising with lymphedema, safelyStart exercising with lymphedema safely: get cleared, settle the compression question, apply the NLN's six modifications, build slowly, and keep a limb diary.
Jaw exercises for TMJ at home: stretches and gentle strengtheningRelaxed opening with the tongue on the palate, partial and full goldfish openings (six reps, six times a day), chin tucks and resisted opening, all pain free.
Moisturising when you wear a compression garment: timing and productsEmollient at night after the garment comes off, absorbed before it goes back on, downward strokes, no fragrance, and a check of the lotions the maker allows.
Remedial exercises for arm lymphedema: a ten-minute sequenceTen-minute remedial exercises for arm lymphedema from the Macmillan and Cancer Research UK sheets: breathing, neck, shoulders, wrists, hands. Sleeve on.
Remedial exercises for leg lymphedema: a seated and standing sequenceSeated and standing remedial exercises for leg lymphedema: ankle pumps, circles, toe curls, marching, knee bends, at least twice a day, stocking on.
Scar massage at home, step by stepOnce the wound has closed: plain cream, fingertip pads, up and down, across and in circles, firm but never painful, a few minutes two or three times a day.
Self-lymphatic drainage after liposuction: what you can do between sessionsBetween post-op sessions: belly breaths, clear the groin or armpit nodes, then light skin strokes from the treated zone toward them. Never over incisions.
Self-lymphatic drainage for breast and chest-wall swellingThe NHS breast routine: five belly breaths, slow armpit circles, then four breast start points, each stroked 10 to 20 times toward the centre of the chest.
Self-lymphatic drainage for head and neck lymphedema after cancer treatmentThe daily NHS routine for head and neck lymphedema after cancer treatment: node-clearing order, 30 minutes twice a day, cautions, and when to call.
Self-lymphatic drainage for the abdomen: breathing and belly strokesThe abdominal opening of every NHS self-drainage routine: hands on the belly, pursed-lip breaths that let them sink in, then upward brushing of the torso.
Self-lymphatic drainage for the arm, step by stepThe eight-step NHS home routine for arm lymphedema: belly breaths, both armpits, chest strokes, elbow and wrist pumps. Firm but never painful, no oil.
Self-lymphatic drainage for the face and neck at homeThe NHS head and neck sequence for home: deep breaths, empty the neck, ear and collarbone nodes, sweep under the chin, light strokes. No oil, no pressing.
Self-lymphatic drainage for the leg, step by stepThe seven-step NHS leg routine: belly breaths, brush the lower torso, pump the groin while marching the leg, knee and ankle pumps. No oil.
Silicone, sunscreen and new scars: protecting a scar in its first yearKeep the healing wound moist and covered, consider silicone gel or sheets once it is closed, and put SPF 30 on the healed scar every day for its first year.
Sleeping after a tummy tuck or liposuction: set-up, garments and getting out of bedGarment on, knees bent, drains laid flat on smooth bedding, roll out of bed sideways and breathe before sleep. The angle you sleep at is your surgeon's call.
Strength training with lymphedema: the slowly progressive methodStrength training with lymphedema is safe when loads rise slowly: what the PAL trial found, a sample progression, rest between sets, sleeve and gauntlet on.
Sun protection for skin at risk of lymphedemaWhy sunburn is an infection risk on a limb at risk of lymphedema, and the routine: SPF 30 or higher, reapplied every two hours, cover-ups, shade, no sunbeds.
Swimming and water exercise with lymphedemaSwimming with lymphedema: why water pressure helps, what the slow aqua-lymphatic trials showed, a 30-minute pool routine, water temperature, skin care.
What to do in a TMJ flare: soft food, heat and jaw rest for a weekSeven days of soft food, cold first then moist heat, paracetamol or ibuprofen, gentle jaw-muscle massage, no gum or wide yawns, and a log for your dentist.
Yoga with lymphedema: adaptations and what the evidence showsYoga with lymphedema: what the Loudon pilot trial found at eight weeks and after stopping, and how to adapt a class: breathing first, props, garment on.

Every family in the Library

A treatment room at Renu with linen curtains and low, warm light

West Hillhurst, NW Calgary

Give fresh life or strength to.

Book online in a minute, or call the clinic. New clients can begin with the 60-minute intro massage, which includes a complimentary infrared cocoon session.

Book online Call 403-270-2111

200, 209 19 St NW · Monday to Friday 8:00 am to 8:30 pm · Saturday and Sunday 10:00 am to 5:00 pm