Climbing is another activity that requires strong, flexible ankles. Give your ankles a good stretch before and after you begin a climb. #MarktheSpotMassage
Stretch before You Climb
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Category Archives: injury
Take Care of Your Ankles on the BBall Court
Ankle injuries are common in basketball. Even if you’re only playing a pickup game, give your ankles a good stretch before and after you play. And if you sustain an injury or soreness that lasts for more than a day, come in for a good neuromuscular massage.
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Stretching benefits Your Golf Game
If you’re planning to hit the links this summer, keeping your back, shoulders and hips in good shape will mean fewer stiff mornings afterward. Stretching regularly will help. If you find yourself stiff and sore after those first few rounds of golf, come on in. A good neuromuscular massage will relieve pain and restore range of motion.
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Strengthen Your Core
Strengthening your core muscles helps out with every day, ordinary activities as well as organized sports. The stronger your core, the better you’ll feel after exertion. If you experience stiffness or soreness, a good neuromuscular massage will have you feeling better in no time.
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Stretching and Flexibility Go Hand in Hand
Stretching before and after exercise, as well as on a regular basis during periods of inactivity will give you better posture, and fewer aches and pains.
Stretching increases blood flow and circulation to your muscles, but it also gives your brain a boost according to wellness experts, often leaving those who stretch feeling cheerier.
Periods of inactivity such as sitting are hard on your glutes and hip flexors, so standing up to stretch can keep them limber and less prone to injury when you do exercise.
You need a healthy, flexible back for nearly every type of activity, so giving your back a good stretch can prevent injury.
One of the best benefits of stretching is better balance. Especially for older people, stretching can bring your body back into balance which can help prevent falls.
If, after stretching, you are still feeling tight, sore, or your range of motion isn’t what it should be, come in for a good neuromuscular massage. Massage reduces pain and increases range of motion.
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Massage Relieves Upper Back Pain
While lower back pain is the number one complaint to massage and physical therapists, upper back pain can be equally aggravating. Many describe the feeling they have in their upper backs like having a brick between their shoulder blades.
This is because the muscles surrounding the spine in that area have become so tight that even crossing the arms over the chest can be painful.
Massage will target the small muscles surrounding the spine first, and then address the larger muscles out toward the shoulder blades to get rid of the brick, relieve pain and restore range of motion.
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Massage Can Lessen the Pain of Whiplash Injuries
Car accidents are the most common cause of neck sprains, commonly called whiplash injuries. Although neck fracture must be ruled out first, massage is one of the most effective ways to lessen the pain of the immediate injury and prevent the injury from becoming a chronic neck problem.
In addition to the major muscles of the neck, whiplash injuries can also cause injury to the muscles at the base of the skull, out along the tops and sides of the shoulder, and down the back along the shoulder blade.
Massage will lessen the stiffness of a neck injury initially. Once the superficial muscles are relaxed and blood flow is restored to the area, massage can help reduce any compression or adhesions to the deeper muscles which will lessen pain and restore mobility to the neck.
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Do You Have Pain in Your Shoulder Blade?
There are many causes for shoulder blade pain, including activities that make the muscles in the chest tight. When that happens, the muscles in the back lengthen as a result.
Either way, neuromuscular massage can relieve the pain by allowing the muscles to regain their natural posture.
1. Sleeping on the same side every night.
2. Carrying a heavy bag on one shoulder or the other.
3. Sitting at the computer with your arms outstretched can tighten the muscles in the chest.
4. Holding a small child with the same arm, or resting on the same hip.
5. Overworking your pecs at the gym.
If you have been doing any of these repetitive activities and are feeling pain around your shoulder blade, schedule an appointment.
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Other Hazards in the Garden
Dehydration – remember to take breaks to hydrate.
Insects – wear insect repellant to avoid insect bites.
Sunburn – cover exposed skin with long pants, long-sleeved shirts and a wide-brimmed hat and use water-resistant sunscreen.
Infection – wear gloves to avoid getting a soil-born illness through a cut or scrape on your hands, and keep your tetanus vaccination up to date.
Cuts – most gardening tools have sharp edges or pointed tips. Take care that you do not cut yourself with a gardening tool.
Falls – decorative yard features and hard-to-see garden hoses can be hazards causing trips and falls.
Major Trauma – powered gardening tools account for 50,000 trips to the emergency room each year, with the powered lawn mower accounting for more than 40,000 injuries each year alone. Be cautious with your powered tools.
Late Spring Snows Can Be a Pain in Your Back
Once the temperature warms up, spring snowfalls can be heavily saturated with water so even a light snowfall may be heavier than a mid-winter snow.
Take care not to fill the shovel all the way as it may be much heavier to lift than you expect.
Unexpected weight matched with too little lift can cause sudden contraction of unprepared back muscles which causes strain.
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