Your Sports Guy Online

Category: sports education

  • Is Pilates Good for Bad Knees

    Is Pilates Good for Bad Knees

    The insurance benefits and plan that I currently hold includes vision and fitness coverage, which is a phenomenal choice for me as I am in physical therapy for a torn meniscus in both knees. Using specific knee recovery equipment as well as tailored stretches, I am putting off surgery for a little while longer. Or, as an orthopedic said, “You have a few more miles on those knees before you need surgery.”  

    Along with physical therapy, I have begun working out again in the gym as the membership of the gym is completely covered under the fitness benefit. Naturally, I am not doing any exercises that put stress on my knees, but I am focused on strengthening my core and upper body. With only a few more sessions of physical therapy, I am considering adding Pilates to my workout routine. Firstly, I need to know if Pilates is good for bad knees as the meniscus will not be healed, but the muscles around them will be strengthened to support the injuries.

    According to a report done by CNN Health, “Knees absorb about 1.5 times your body weight while walking on level ground. That jumps to 316% of your body weight while climbing stairs and 346% while descending stairs… To stave off knee pain, you primarily need strong quadriceps, hamstrings, glutes and calves… The low-impact, simple movements of Pilates were found to improve people’s mobility, gait and postural stability,”.

    Based on this report, the following are some recommended Pilates exercises that may be helpful:

    • Shoulder bridge prep
    • Half roll-down
    • Squat
    • Straight leg raises
    • Standing hamstring curl

    Because Pilates is a low-impact workout that strengthens core muscles, improves balance and stability, it can assist in relieving pressure on knee joints as well as a beneficial form of exercise for people with knee pain or problems.

    However, some moves may not be suited for certain injuries or conditions. For example, I am absolutely unable to do squats with my torn meniscus injuries, but I am able to handle the others. Most importantly though, I am always sure to get advice from my healthcare team first before implementing anything new to my exercise routine.

    *Note: All content within this article is meant for informational purposes only and is in no way a replacement for professional medical or psychological advice or support. Seek immediate and appropriate care from a healthcare professional should you or a trusted loved one deem it necessary.

    What is the best exercise for damaged knees?

    Now that we have determined that Pilates is beneficial to add to an exercise routine if you have damaged or injured knees, let’s see what the medical professionals have to suggest in addition to what we have already discussed.

    An orthopedic sports rehab facility discusses how to best approach exercises for damaged knees, “Following a well-structured conditioning program will also help you return to sports and other recreational activities.

    Strength: Strengthening the muscles that support your knee will reduce stress on your knee joint. Strong muscles help your knee joint absorb shock.

    Flexibility: Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible.

    Target Muscles: The muscle groups targeted in this conditioning program include:

    • Quadriceps (front of the thigh)
    • Hamstrings (back of the thigh)
    • Abductors (outer thigh)
    • Adductors (inner thigh)
    • Gluteus medius and gluteus maximus (buttocks)

    Length of program: This should be continued for 4 to 6 weeks, unless otherwise specified by your doctor or physical therapist. After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your knees. Performing the exercises two to three days a week will maintain strength and range of motion in your knees,”.

    I’m eager to share my experience incorporating Pilates into my knee rehabilitation journey. It’s been incredibly rewarding, as I’ve noticed an increase in flexibility and a decrease in discomfort. A Pilates workout encourages slow, controlled movements focusing on alignment, which has been fantastic for my knee recovery. I’ve learned to listen to my body, modifying exercises when needed and ensuring I’m avoiding any potential strain.

    In addition to Pilates, swimming has also been recommended to me. The buoyancy of water reduces the impact on my knees while providing a full-body workout. Engaging in these low-impact exercises has helped me stay active and maintain my fitness levels without compromising my knee health.

    How to exercise with bad knees to lose weight at home

    Unfortunately, since my knees have forced me to be less mobile, inactive, and I am making far fewer trips up and down my stairs than I used to, I have gained some unwanted weight. Although I am back in the gym working out, I cannot do all of the most effective weight loss exercises like those in a cardio workout.

    Again, if I can focus on low-impact workouts like Pilates, cycling, swimming, or water aerobics, I might have better luck in losing the extra pounds gained by resting my knees.

    Furthermore, incorporating mindfulness practices such as meditation or yoga can also complement your rehabilitation journey. These practices not only promote mental well-being but may also assist in managing pain, improving flexibility, and supporting overall recovery.

    Additionally, by changing my diet to be geared towards anti-inflammatory benefits is crucial. Foods rich in omega-3 fatty acids, like salmon and walnuts, or those abundant in antioxidants, such as berries and leafy greens, can support joint health and potentially aid in weight management.

    Engaging in a supportive community, whether online or in person, can provide motivation and encouragement. Sharing your experiences and learning from others who are also dealing with knee issues can be incredibly empowering and offer new insights into diverse rehab strategies.

    Lastly, working with a certified personal trainer who specializes in injury recovery and preventive care has customized a fitness plan that aligns with my evolving needs, ensuring each session is both safe and effective.

    Is Pilates good for bad knees

    In conclusion, navigating knee injuries requires a multifaceted approach that includes strength-building, low-impact exercises like Pilates, mindful practices, and a supportive diet. Remember to embrace each small victory and remain patient in your recovery journey. By focusing on both physical and mental well-being, you can enhance your quality of life and work towards optimal knee health.

  • Character Education in Athletes

    Character Education in Athletes

    Oftentimes, I find myself sharing stories with my sons about how I learned so much more than how to play a sport well when I was a student-athlete. We have learned through countless studies that demonstrate how vital teamwork is as an essential life skill.

    Furthermore, I share that throughout my education, I learned way more than in the books we studied. All along, those teachers and coaches helped me to build my character, who I would become, and who I would bring to life’s table beyond school and beyond the ballfield.

    However, I learned many lessons on the ballfield, especially when I had those incredibly fantastic coaches. Those coaches had key qualities that set them apart from all the others. Coaching qualities such as:

    • Positive attitude about growth in their athletes as well as in themselves
    • Enthusiastic to share their gifts in leadership
    • Supportive when their players need it most
    • Trusting in themselves and in their athletes to implement what they’ve learned in practice
    • Focused on the growth in their student’s character, not just on winning
    • Goal-oriented with their own skills and in facilitating goal-based activities for their players
    • Knowledgeable in all aspects of their sport, about their athletes, their school’s mission, other teams, and their community’s social environment
    • Observant in all aspects of their sport
    • Respectful to their players, other coaches, parents, teachers, people in their community
    • Patient with each player’s abilities as they strive to be better athletes and students
    • Clear communicators! Period.

    Through sports, students learn about respect, fair play, and sportsmanship. All of these are essential for social integration and emotional growth, pointing towards character education.

    Character education is the process of learning common attitudes, beliefs, and behaviors essential for people to have as responsible citizens. Parents, teachers, coaches, and faith-based communities can help youth develop their character positively.

    In an article titled “Character Education…Our Shared Responsibility,” the U.S. Department of Education discusses that throughout history, character education has been the shared responsibility of parents, teachers, and members of the community, who come together to support positive character development.

    It went on to state, “The United States Congress and the Department of Education have expanded support for character education for more than a decade, enabling schools across our nation to implement character education in a variety of ways. The Department of Education provides grants to state and local education agencies to support the development of character education. Since 1995, through the Partnerships in Character Education Program, the Department has awarded 97 grants to assist in designing, implementing and sustaining high-quality opportunities for students to learn and understand the importance of strong character in their lives”.

    The InSideOut Initiative (ISOI) is a catalytic, systems-level intervention designed to equip school communities in redefining and reframing the educational value of athletics and promote the social, emotional, and character development of students participating in athletics. 

    ISOI provides a blueprint for systemic change by helping people understand the purpose of sports in children’s lives, aligning and educating communities around this purpose, and holding all involved accountable.

    With the support of the National Football League NFL Foundation, the InSideOut Initiative is creating a national movement to transform interscholastic athletics.

    What is character development in sports?

    Some character traits such as grit, resilience, and self-discipline are what researchers call “willing values,” the mental, emotional, and behavioral attributes that drive performance in an achievement activity like sports or in a performance-based endeavor such as music.

    For example, in middle school, I was in the concert band for three years and definitely had the drive to excel and to be the best percussionist I could be. Tests every couple of weeks assessed our skills, growth, and abilities. These tests determined which “chair” you were. The first chair was what we all were striving for. Because of the effort, time practicing and learning, and my drive to succeed, I earned the first chair spot on many occasions.

    As far as grit goes in sports, the Detroit Lions football team is a phenomenal example. The coach, the players, and the fans are all known for their relentless determination and never-give-up attitude. Despite facing numerous challenges and setbacks, this year’s Detroit Lions, under the leadership of their coach, have instilled a culture of resilience and grit within the team.

    Their unwavering perseverance and commitment to improving has propelled them to achieve remarkable success on the field, making them a force to be reckoned with in the league.

    The entire organization, from the coaching staff to the players, exemplifies the essence of character development in sports, proving that a strong mindset and determined work ethic can lead to significant accomplishments.

    Most losses in nfl history

    The Detroit Lions went from the “losingest” team in the NFL to division champs and, currently, as of this writing, are one game away from competing in Super Bowl LVIII.

    Here’s a look at the ten worst teams in NFL history to date:

    1. 1976 Tampa Bay Buccaneers
    2. 1990 New England Patriots
    3. 2008 Detroit Lions
    4. 1944 Chicago Cardinals/Pittsburgh Steelers
    5. 2009 St. Louis Rams
    6. 1991 Indianapolis Colts
    7. 2017 Cleveland Browns
    8. 1966 New York Giants
    9. 1986 Tampa Bay Buccaneers
    10. 1973 Houston Oilers

    Ouch, the Lions are number three – worse than I thought! Must admit, I gave up on them back in the early nineties because when they had Hall of Famer running back, Barry Sanders they couldn’t even make it into the playoffs – let alone allow Sanders to win the coveted Superbowl ring. I digress. But guess who’s back on the Lions train, drinking the Kool-Aid? Yep, you guessed it – me.

    The Lions team has accomplished recent success because Coach Dan Campbell coaches his team to be better humans on and off the field. According to his bio on the Official Lions’ website, “In his first year as the Lions’ head coach, Campbell helped instill a new culture built on grit, conviction and collaboration on and off the field. Upon arrival, Campbell assembled a proven coaching staff comprised of several former NFL players that have brought a wealth of knowledge and passion to Detroit’s roster. “

    Character education in athletes

    Character education in athletes is crucial for their personal growth, as well as their success in sports and life. Coaches and educators play a vital role in instilling values such as respect, teamwork, and resilience. By focusing on character development, athletes become better players and individuals who contribute positively to their communities.

    And…GO LIONS!

  • How is Epsom Salt Used?

    How is Epsom Salt Used?

    Epsom salt is a magnesium sulfate compound. It has been used for hundreds of years as a healing agent and a pain reliever.

    Epsom salt is used by many people who exercise regularly. It helps reduce soreness and cramping that may occur after strenuous workouts. Also is extremely helpful to those who are recovering from injuries – whether the injury be a result of exercise or not.

    A lot of athletes utilize an Epsom salt bath after a workout, a deep tissue massage or when their muscles are sore or injured. Using Epsom salt after a massage is an excellent way to help relax the muscles and reduce any uncomfortable soreness that may occur.

    As mentioned, Epsom salt is a naturally occurring mineral compound of magnesium and sulfate. The magnesium in Epsom salt assists in relaxing your muscles while the sulfates help to draw toxins out of your body. All the toxins you can remove from your body, the better – this is because these toxins actually waste away your muscles while they are in the area where they accumulate.

    It is important to remember that after using Epsom salt, you should drink plenty of water (at least 2 liters) afterward in order to flush out your system – otherwise it may cause serious illness. It is also important to remember that you should never use Epsom salt with Iodine – the combination of the two can cause harmful effects on your skin and body.

    It is common knowledge that after a massage, it is beneficial and relaxing to soak in a tub of hot water. Using Epsom salt in this water will not only help to relax your muscles, but it will also cleanse your system out by flushing out toxins. It is important to remember that you should not use Epsom salt in any other water besides the water that is used for bathing; it can damage many different types of materials and surfaces.

    What are the benefits of soaking in Epsom salt?

    1. Relaxes the muscles, relieves stress and helps with muscle fatigue and body aches
    2. Helps regulate blood pressure (mixed with water)
    3. Can help make constipation less frequent (mixed with water)
    4. Acts as a sleep aid (by adding to bathwater; effects wear off after 30 min.)
    5. Good for the kidneys, liver, brain and nervous system
    6. Can help eliminate mucus from the lungs in some cases (inhalation)
    7. Provides relief to those with psoriasis or dermatitis when applied topically
    8. Makes skin smooth and soft
    9. Magnesium sulfate also has a laxative effect because it increases the amount of water in your intestine. It also stimulates the colon’s muscle cells, which encourages bowel movement (Dunkley, 2011).

    There are many benefits in using Epsom salt, the most prominent of which is its physical and chemical properties.

    One of the significant benefits of using Epsom salt is that it dissolves easily in water without affecting the pH balance or mineral contents of water. In addition, the resulting solution is dissociated into anions (negative ions) and cations (positive ions), both of which are incredibly beneficial to the body.

    Epsom salt contains magnesium and sulfate ions which can help relax stressed muscles and is also responsible for improving blood flow to the muscles. In addition, magnesium helps physiologically by activating vitamin D, a vital hormone responsible for bone and muscle growth and development. Apart from this, it also calms nerves and reduces depression.

    Epsom salt is one of the most cost-effective means for treating various health problems because it is cheap and readily available. Furthermore, the effects can be felt after a single-use, unlike many other physiologically conservative methods such as physiotherapy or medication, which may take days to improve the patient’s condition. In addition, it helps in soothing pain without the use of drugs.

    Epsom salt is also used as an additive in bath water to help cure certain skin diseases such as dermatitis, eczema, and psoriasis by easing itching. It can also be used on eyelids to reduce puffiness around the eyes.

    Even though using Epsom salt requires more time than other methods used to treat certain conditions, it is considered beneficial because the salts are absorbed slowly into the skin, allowing them to reach deeper layers of tissue.

    Aside from its medical uses, Epsom salt is also used in cooking for various purposes. For example, it can be mixed with fruit juice or other drinks and added to cakes and cookies to make them moist. It is also used as a thickening agent in salad dressings and soups.

    The salts can also be dissolved in water and sprayed on plants to kill specific insects which might attack the plant, such as aphids and spider mites.

    Why Epsom salt is bad?

    According to the renowned Cleveland Clinic In Ohio, Epsom salt is bad for people with severe skin inflammation or infection. No one with an open wound or a severe burn should use Epsom salt. They suggest if you have an open wound, consult your dermatologist before use.

    While Epsom salt is generally safe, a few adverse effects can occur if you use it incorrectly. For example, consuming it may result in diarrhea, bloating, or upset stomach.

    The presence of magnesium sulfate in the body can increase the risk of adverse reactions, such as dehydration or low blood pressure. Therefore, people with kidney disease should avoid using Epsom salt as a dietary supplement and should not use it as a bath soak, even though the salt is generally considered safe (Lundgren et al., 2006).

    People have been bathing with Epsom salts for hundreds of years, but there is inconclusive scientific evidence as to whether or not it provides any health benefits. Always consult a physician or trusted health care provider.

    This article is for information only.

  • How to Determine if Its Muscle or Bone Pain

    How to Determine if Its Muscle or Bone Pain

    For many people, it is sometimes difficult to distinguish between bone and muscle pain as they usually affect similar areas of the body and have similar degrees of intensity. In general, pain in bones will feel sharper, deeper, and more debilitating than muscle pain.

    Initially, the best suggested course of action would be to schedule an appointment with a health care professional first before determining what type of “pain” you are experiencing and thus deciding on what therapy will best suit the needs of the injury.  

    The health care pros that might choose to go through a “Movement Science” program are prepared for the work as well as the many challenges facing patients with chronic pain in either the muscles, bones or nerves. Academic preparation in this field provides a foundation for a wide range of careers in fields including, but not limited to, exercise physiologists, personal trainers, fitness managers, worksite wellness coordinators, physical therapists, physical therapist assistants, athletic trainers, and group exercise instructors. A good program will meet the needs of both students seeking career training programs leading to an industry-accepted credentials/certificates (for physical therapy assistants) and those seeking to transfer to a four-year institution (for physical therapy or orthopedics).

    The American Academy of Orthopedic Surgeons reports findings that the most common causes of fractures are: 

    Osteoporosis is a “porous bones” disease that is more common in older adults, with causes that include hyperthyroidism, menopause, cancer treatment with anticancer drugs or radiation, and a family history of osteoporosis. However, it is not necessarily painful unless and until a collapsed vertebra or a fracture occurs.

    Most do not show symptoms, so watch out for early signs of:

    • Severe pain in the back
    • Height loss
    • Hunched or stooped posture
    • Bone injury caused by bruising or minor falls

    Trauma that results from a motor vehicle accident, a sports injury, or a hard fall.

    Bone stress also termed a stress fracture is caused by over usage of a muscle.

    Symptoms of fractures:

    • Intense sharp pain at site of injury
    • Inability to move injured area
    • Bruised
    • Deformity 

    Difference between bone pain and nerve pain

    There is not a direct test that will be able to tell what the difference is between muscle, skeletal, or nerve pain. Health pros such as physical therapists have ways to decipher the difference during an assigned exercise or activity.  

    Nerve – burning or stinging sensation that could be isolated or spread to other parts of the body during activity and is usually accompanied by a loss of strength, coordination, or sensation.

    Skeletal – pain usually occurs while doing weight bearing activities, sudden movements, or sustained inactivity and can be sharp, dull, pressure, or throbbing. If it is a fracture, pain is typically sharp, while it may be dull and achy should it be a bruise on the bone.  Pain could be caused by disorders of bones, joints, muscles, tendons, ligaments, bursae, or a combination.

    Muscle – sharp, tear or pulling sensation which occurs throughout the range of motion or during the transition from inactivity to activity. Muscle trauma usually results in impaired function, weakness, instability, or loss of coordination.

    Muscle injuries are most common in athletes or those involved in high demand sporting activities. However, they could happen as a direct result from a fall, or an external force such as a tackle or a vehicle accident. 

    Muscle injury symptoms:

    1. Stinging pain that may become duller over time
    2. Soreness
    3. Swelling or inflammation
    4. Redness
    5. Impaired movement at site of injury

    Muscle injuries are usually determined by physical exam and may require imaging tests such as an ultrasound or an MRI. Treatment involves cold or heat therapy, physical therapy, exercise, and light stretches (if tolerable), as well as over-the-counter pain relievers and plenty of rest.

    Fibromyalgia is a type of muscle pain that causes widespread intense pain across the body, affecting sleep habits, which could and does cause mental as well as emotional distress.

    Tendon and ligament pain is often less intense than bone pain and is worse when the affected tendon or ligament is stretched or moved, usually relieved by rest. 

    Bursae pain can be caused by trauma, overuse, gout, or infection. Bursae are small fluid-filled sacs that provide a protective cushion around joints. Usually, pain is worse with movement involving the bursa and is relieved by rest. 

    Joint pain (called arthralgia) may or may not be related to joint inflammation (called arthritis). Arthritis may cause swelling as well as pain. A wide variety of disorders can cause arthritis, including inflammatory arthritis (such as rheumatoid arthritis), osteoarthritis, infectious arthritis, gout and related disorders, autoimmune disorders and vasculitis disorders, osteonecrosis , and injuries affecting the part of a bone inside a joint. 

    Arthritic pain can be new (acute, for example, when caused by infections, injuries, or gout), or longstanding (chronic, for example, when caused by rheumatoid arthritis or osteoarthritis). Pain resulting from arthritis is typically worse when the joint is moved but usually is present even when the joint is not being moved. Sometimes pain originating in structures near the joint, such as ligaments, tendons, and bursae, seems to be coming from the joint.

    Some musculoskeletal disorders cause pain by compressing nerves. These conditions include the tunnel syndromes (for example, carpal tunnel syndrome, cubital tunnel syndrome, and tarsal tunnel syndrome). The pain tends to radiate along the path supplied by the nerve and may be burning. It is usually accompanied by tingling, numbness, or both.

    Sometimes, pain that seems to be musculoskeletal is caused by a disorder in another organ system. For example, shoulder pain may be caused by a disorder affecting the lungs, spleen, or gallbladder. Back pain may be caused by a kidney stone, abdominal aortic aneurysm, inflammation of the pancreas, or, in women, pelvic disorders. Arm pain may be caused by a heart attack (myocardial infarction).

    Again, please remember to always consult a physician or health care provider before determining your source of pain or course of action.

  • Lymphedema Products

    Lymphedema Products

    Lymphedema treatments include:

    1. Exercises 

    Light exercises that move the affected limb may encourage fluid drainage and help prepare the body for everyday tasks. The exercises should not be strenuous or tiresome but should focus on gentle contraction of the muscles.

    • Wrapping the affected limb

    When the entire limb is bandaged, it encourages lymph fluid to flow back toward the trunk of the body. Bandages should be tightest around fingers or toes and loosen as it moves up the arm or leg.

    • Massage

    A special massage technique called manual lymph drainage may encourage the flow of lymph fluid out of your arm or leg. Additional various massage treatments such as massage guns or massage chairs may be helpful as well. Make sure to contact a physician before deciding on which techniques work best.

    • Pneumatic compression 

    Includes a sleeve that is worn over affected arm or leg that will connect to a pump that sporadically inflate the sleeve, putting pressure on the limb to move lymph fluid away from fingers or toes.

    • Compression garments

    Long sleeves or socks made to compress the arm or leg to encourage the flow of lymph fluid out of affected area. 

    • Complete Decongestive Therapy (CDT)

    This approach involves combining therapies with lifestyle changes. CDT is not usually recommended for people who have high blood pressure, diabetes, paralysis, heart failure, blood clots or acute infections. Check with a physician.

    Is massage good for lymphedema?

    Massage treatment can benefit a patient with lymphedema. Although, deep tissue massage could potentially be too heavy for someone with lymphedema.  There are certified lymphedema therapists (CLT) and, some physical or massage therapists have had oncology and pathology training.

    Lymphedema refers to an accumulation of lymphatic fluid within one area, also known as swelling.  Gentle massage encourages movement of lymph fluids throughout the body in a specialized lymphedema massage.

    One solution may also be to look into massage chairs as an alternative therapy that could save time and money over the long haul.  A good massage chair should be designed to provide some measure of pain relief and relaxation without the need for person-to-person interaction and, some have the option of controlling the intensity. Some people would agree that opting to go with a massage chair as a potential means to ease their chronic pain allows the user to get a massage in the privacy of their home, on their time, and on their own schedule.   

    Massage therapy increases endorphin levels – conceivably the most valuable aspect of massage. Endorphins are the ‘feel good’ chemicals that run through the body, increasing their levels, inducing positive results. Among other benefits, increasing endorphin levels has been associated with swifter recovery, reduced pain and reduced anxiety. 

    While more research is needed to confirm the benefits of massage, studies have found massage may also be helpful to:

    1.         Lessen depression and anxiety

    2.         Enhance immunity by stimulating lymph flow

    3.         Improve the condition of the body’s largest organ—the skin

    4.         Increase joint flexibility

    5.         Pump oxygen and nutrients into tissues and vital organs, improving circulation

    6.         Paresthesia and nerve pain

    7.         Reduce spasms and cramping

    8.         Release endorphins—amino acids that work as the body’s natural painkiller

    9.         Arthritis

    10.       Relieve migraine pain 

    Why does massage help lymphedema?

    Lymphatic drainage is a specialized, gentle type of medical massage. It may be used as part of your lymphoedema treatment. The aim is to encourage the lymph fluid to move away from the swollen area, so it can drain normally. It also helps lymph fluid drain through the healthy lymph vessels.

    The fluid in the lymphatic system helps remove waste and toxins from bodily tissues. Some health conditions can cause lymph fluid to build up. Lymphatic drainage massages can benefit people with lymphedema, fibromyalgia, and other conditions.

    People can develop lymphedema as a result of infections, cancer treatments that involve the removal of lymph nodes, and any condition that damages the lymphatic system.

    Lymphatic massage can reduce swelling and improve circulation throughout the lymphatic system. Lymphatic massage usually forms part of a treatment program called decongestive lymphatic therapy (DLT).

    Lymphatic drainage massage can benefit people who are experiencing the following:

    1. Lymphedema
    2. Fibromyalgia
    3. Swelling or edema
    4. Skin disorders
    5. Fatigue
    6. Insomnia
    7. Stress
    8. Digestive problems
    9. Arthritis
    10. Migraine episodes

    Negative Effects of Massage Therapy on Lymphedema

    If massage therapy is applied to lymphedematous tissues, an increase in swelling may result. Massage causes an increase in arterial blood flow where applied, resulting in more water accumulating in those spaces. Due to mechanical insufficiency inherent in lymphedema, the lymphatic system will not be able to manage the additional water load. 

    Research shows that, depending on the severity of symptoms, some sufferers may initially experience some pain from the massage. However, it is essential to note that healing is a process; massage therapy will produce the sought-after long-term positive results with some patience. Steadily increased pressure over time is an ideal protocol. Premium massage chairs for home use would provide the ease and frequency of access as well as pressure control, which would be a perfect option for many who suffer.  

    Talk to a healthcare provider first before considering massage for lymphedema; ask about the number of treatments that might be needed, the cost and type, and the insurance coverage if any.  Despite its benefits, massage is not meant to replace regular medical care, and be sure to follow any standard treatment plans already in place. 

  • Are massage chairs good after a workout?

    Are massage chairs good after a workout?

    Massage therapy can induce improvement to circulation and breathing and has also been proven to help heal faster after training. As a result, the soft tissues of the muscles become stronger and healthier and create a more effective training and a faster recovery time between training sessions.

    massage chairs

    Benefits of massage after workout

    Benefits of massage after exercise include but are not limited to:

    • Decrease in pain
    • Improves recovery: Massage after strenuous exercise or from injuries to the muscles improves recovery. Massage improves blood flow, which assists healing to the damaged and/or affected areas. If there are minor injuries the lesions can be repaired quickly as well as effectively. Not only does massage quicken the recovery, but it also works to prevent injuries so that future training sessions are not unproductive, allowing for a quicker return to the activity.
    • Prevents DOMS

    What are doms?

    “Delayed Onset Muscle Soreness” (DOMS) usually occurs several hours after exercise and is painful, producing stiffness in your muscles, usually occurring after starting a new exercise program.

    • Massage post-workout can also provide many benefits for reduced tension, a more effective removal of waste products, an increased range of movement, and an overall improved feeling of relaxation.
    • Massage after a workout helps by increasing blood flow as fresh blood is pumped to the muscles in need, repairing any damaged tissues by carrying nutrients to be fixed quickly.
    • Often, exercise can be exhausting and have psychological effects on the body. However, regular post-exercise massage has shown to decrease depression, elevate moods, reduce anxiety and motivate the body to return to a normal exercise routine.

    Do massage chairs help recovery?

    Whether it is an in-person massage or a massage chair for home use, a post-workout massage will most certainly improve recovery. So yes, massage chairs are helpful to recovery!

    What are the benefits of massage chairs?

    1. Convenience: Accessibility that meets the needs for scheduling as well as duration. A post-workout massage for as little as 10 minutes is effective in improving recovery and reducing inflammation. 
    2. Relaxation: Stress-reducing benefits are immediate and quite like a good workout, the muscular compressions provided by a massage chair also results in increased endorphins within the body. The feel-good hormones produced are a healthy way to reduce stress on the brain and body.
    3. Improve Post Workout Recovery
    4. Reduce Back Pain: Many home massage chairs have options that focus on specific areas of the body, such as lumbar massage to increase circulation and mobility in the low back, going a long way towards improving low back pain resulting from muscular overuse and instability.
    5. Boosting Immunity: Inflammation after a workout is scientifically an immune response. If it is working overtime, the reduction of cytokines from the massage may improve that response, also assisting in cellular function and repair important to the immune system. So whether it is a cold or if it relates to battling a more severe immune issue, frequent massages at home in a massage chair might be exactly what the doctor ordered.

    You Can Even Get a Chair Massage Before Working Out

    Though most of this article is about getting a chair massage after a workout, using it beforehand can be beneficial, too. Massages help your muscles loosen up. This loosening can be of particular convenience if you are sore before going into a workout.

    You might think that working out with sore muscles is an effective way to get in shape. But, rather, muscles that are relaxed and rejuvenated tend to perform better in the gym. For that reason, feel free to use your massage chair both before and after workouts.

    In fact, that is one great thing about getting a massage chair that has a variety of settings. Take the time to figure out which kind of chair massage helps you relax before or after a workout then go into your next fitness regime, ready to be active and mobile.

    A Chair Massage Can Help Lower Blood Pressure After a Workout

    The circulation system can benefit from massage, too. When you work out, your heart has to keep up with the activity. So it is pumping blood a little bit harder to ensure the muscles get plenty of oxygen while they are being pushed and strained.

    Well, getting a massage after working out can help with that. Lower your blood pressure after a workout to ensure your heart returns to normal. This relaxing time after proper exercise is going to become an essential part of your health routine.

    Massages Can Help with Flexibility, Too

    When our muscles are more relaxed, they can be pushed and stretched that much further. To be specific, using a massage chair on a regular basis can help enhance your body’s flexibility, another reason it might be in your best interest to use the massage chair before as well as after working out. If you have flexibility training coming up, you’re going to want your muscles to be free from any soreness or fatigue, which is helpful in getting that new yoga pose just right.

    Whether you’re getting a massage from a chair or a professional, the results are the same. Massages are known to help release toxins that build up in our muscle system.

    In fact, that is why the practice of massage has been around for thousands of years. People recognize the health and wellness benefits and continue to want that level of relaxation. 

    Best Massage Chairs

    Z-Smart Massage Chair Plus

    Quality massage chair companies like….

    1. Slabway
    2. Zarifa
    3. Infinity
    4. OskaI

    Pre Workout Massage VS Post Workout Massage

    Pre-Workout

    A massage before working out allows muscles to get warmed up and stretched out to be more flexible, helping to get in the right frame of mind to start the workout.

    A study in the Journal of Sports Medicine and Physical Fitness found that the psychological benefits of a pre-workout massage, including reduced stress, tension, and anxiety leaves one more relaxed and focused on getting the best results from the workout.

    The massage should be gentle with light strokes and not deep tissue, which, if done pre-workout, could cause muscle soreness and tightness before even beginning.

    Post-workout

    Receiving a massage once you’ve finished working out helps reduce muscle soreness by reducing inflammation and reduces your recovery time by speeding up cell recovery.

    The answer is there are considerable benefits to having a massage both before and after a workout. Be especially certain to get the correct type of massage to set the body up for true success.

    Can you overuse a massage chair?

    Excessive use is known to lead to muscle damage, inflammation and bruised tissues, in addition to causing harm to the internal massage chair motor. So, take it slow and easy with your massage chair, especially when you’re using it for the first time. The cost of overuse does not outweigh any perceived benefit.

    Many massage chairs have the ability to stretch and knead the problem areas where muscles are too tight, and relaxing them will help calm down the skeletal structure. It is warned, though, that excessive use of massage chairs leads to muscle damage, inflammation and bruised tissues, in addition to causing harm to the internal massage chair motor. 

    It is worthy to note and be aware of the following list of contradictions for massage therapy:

    • Infectious skin disease
    • A rash
    • An unhealed wound
    • Immediately after surgery
    • A tendency to form blood clots or if using blood thinners
    • Circulatory ailments such as phlebitis or varicose veins
    • Inflamed or infected injuries
    • Areas of bleeding or heavy tissue damage
    • At the sites of recent fractures, sprains, or bruises
    • Immediately after chemotherapy or radiation therapy
    • Osteoporosis (use caution)

    Work with a Professional When Implementing New Health and Wellness Practices

    Of course, prior to starting any new form of treatment it is imperative to talk to a doctor. If there is chronic pain, numbness, or tingling, always consult a physician. A doctor can determine the cause of pain and prescribe the right treatment therapies.

  • Are Community College Classes Easier?

    Are Community College Classes Easier?

    Over the years, community college has gained a reputation for being the ‘easy’ alternative to the traditional college experience. Many sports orientated students feel that by enrolling at these schools, they can earn a degree while bypassing some of the stress and demand of attending a 4-year university. Unfortunately for these misguided students, community college is by no means easy, and in some cases, may even be as hard to complete as a four-year university.

    In a recent study, six of ten students who enrolled at a community college to transfer to a four-year school, in fact, dropped out after their first semester. Instead of sliding through what they thought would be an easy first two years, these students hit the wall at the beginning because they underestimated what was involved with community college. A primary reason for this high dropout rate is the difficulty of courses. Contrary to popular belief, community colleges can be quite challenging.

    Most community college programs require students to demonstrate an ability to succeed in traditional subjects such as math and English. These courses can prove problematic if you’ve been away from it for a while. A significant portion of community college students are adults who have been away from school for a while, and their skills in areas like arithmetic, grammar may have lapsed with time. 

    Required courses can also be necessary for a specific major or program. Almost all academic fields have courses that the school has deemed essential. They are often difficult and cannot be avoided. If you don’t pass these, you cannot earn your degree. Examples include an anatomy course in an allied health program or an accounting course for students studying business management. 

    Difficult courses can force students to either withdraw from and/or re-take the class. This has a serious impact on your future chances of graduation. Statistically, it’s been shown that withdrawing from or re-taking twenty percent or more of your classes reduces your chances of graduating by over half.

    Community college courses feature an abundance of unique assignments and projects. No matter what major you choose, you can expect a combination of quizzes, exams, essays, group projects, and presentations to complete as a part of your coursework. Your area of study determines the type of assignment you encounter. For example, students taking a design course will have most of their grade determined by a mid-term and comprehensive final project. Meanwhile, a psychology program from the same school might not include a final exam but rather grades students based on a series of essays, tests, and presentations. It could also feature a series of smaller exams spread throughout the semester. Depending on how you learn, this may make completing a course much harder. Long essays can be difficult for students who are not experienced writers, and students who have problems with public speaking may struggle with making presentations. 

    Regardless of subject matter, community college courses are intended to be engaging. Large universities may seat hundreds of students for a single lecture class. Community colleges have an average class enrollment of somewhere from 25 to 30 students. Rather than listen to a professor lecture for an hour, classes often consist of discussion, group work, and various cooperative projects.

    Many community colleges also grade their students based on their participation and attendance, meaning you can’t just slide into the back of the classroom and chill out while the teacher talks. You’ll be expected to show up for every class and make meaningful contributions to the class discussion. Failure to do so will almost certainly affect your grade. This often-overlooked aspect of community college can take precious points off your final grade. If you’re hovering between a passing and failing grade, poor attendance and a lack of participation could prevent you from passing.

    Many instructors and professors who choose to teach at community colleges do so as a part-time job, meaning they have jobs during the day and teach these courses on the side. Sometimes their jobs are quite industry-specific. This means that your teachers can give you classwork and instruction based on what they’re experiencing in the real world right now. These instructors often teach because they are passionate about their subject. These professors are extremely knowledgeable and able to help students with many different types of questions or concerns.

    The final element as to why community college courses can be as challenging as four-year university colleges involve the transfer of credit and articulation. Many students see community college as the first rung on the post high school academic ladder, with the idea that they will transfer to a university once they complete their Gen Ed requirements or earn their Associates Degree. Universities accepting those credits want to ensure that the courses that students complete are at the same academic level as the ones they offer. Check if the community college has an articulation agreement with the universities which you are considering long term. 

    An articulation agreement is a formal relationship between a community college and a four-year institution to create a seamless transfer process for students. Though many community colleges say they help their students transfer to four-year colleges and universities, only those with articulation agreements can absolutely guarantee admission. An articulation agreement is a signed legal contract that goes into great detail about guaranteed admission, acceptance of transfer credits, eligibility for scholarships, and academic course requirements. 

    These agreements help open communication lines between the community college and four-year institution to hammer out the details for what transfer students need to know. Articulation agreements are also known as transfer agreements or transfer guides. Still, the founding principle is the same: to provide students with a step-by-step guide for completing necessary course requirements and transferring credits to another school.  Having these agreements in place, the community college is responsible for ensuring that the courses they offer are college caliber.