Tune Out, Unwind, De-Stress / Best Massage Downtown!

Are you drinking enough water?

The human body contains 55-78% water.  It requires 1-7 Liters of water daily to perform all of its functions.  2 Liters, 6-8 glasses, is the recommended minimum amount for daily consumption. Water is an essential part of the metabolic process and fundamental in respiration.

 

R.I.C.E. – basic care for minor or repetitive strain injuries

Rest – without rest, continual strain is placed on the injured area, leading to an increase in inflammation, pain and possible further injury.  Do not avoid using the injured area entirely as in activity may cause the joint/limb to stiffen.

Ice – ice helps to reduce the inflammation and pain.  For best results, alternate ice, no ice for 15-20 minutes.

Compression – compression aims to immobilize and protect the joint and reduce swelling.  An elastic bandage is suggested.  It should be snug, without cutting off circulation.

Elevation – elevation aims to reduce swelling by increasing the venous return of blood.  If possible, elevate injured area above the heart while maintaining a comfortable position.

 

Vitamins and Supplements – Quality VS Lower Price

Quality – Contains more of the vitamins and supplements your body needs and is more readily available to be broken down.

Price – Contains more filler, so you end up taking much more in order to process the same amount as one of the quality vitamins or supplements.

 

Why wait till you are in pain?

Benefits of regular treatments:
- Alleviates pain, discomfort and muscle spasms
- Relieves headache, neck and shoulder pain
- Relieves pain and tension in low back and hips
- Increase Range of Motion
- Improves circulation and flexibility
- Relieves Stress
- Restores wholeness to the mind and body
- Reduces inflammation

 

Are you making stretching part of your daily routine?

Benefits of regular stretching:
- reduces injury when done prior to exercise
- increase performance
- strengthen muscles
- increase range of motion

 

Foam Rolling

Foam Rolling is a self-myofascial release technique.  It is accomplished by rolling the foam roller under each muscle group until a tender area is found, and maintaining pressure on the tender area for 30–60 seconds. The equipment that is used for foam rolling usually consists of a foam cylinder of various sizes; commonly 12 inches long, 6 inches in diameter. However, longer foam rolls up to 36 inches in length are produced for rolling over certain muscles in the back.

A variety of foam roll densities also exist. People who are new to foam rolling, or those who have particularly tight muscles or severe trigger points should start with a softer foam roll. Often the color can help to distinguish the density. White rolls are typically softer, while blue and black rolls tend to be harder.

 

Benefits

Use your benefits, or lose your benefits.  Most people are unaware of how much they invest into their benefit plan on a monthly basis.  If you do not use all of the benefits available to you in a years’ time, they do not carry forward.  Why invest money in your benefits if you are not going to use them?  Get the full value of your investment and use your benefits!!!

 

Heat VS Ice

In general, ice should be used first.  Once the swelling is gone heat may be applied to increase blood flow to the affected area which helps promote healing.  However, applying heat too soon can increase swelling.  Ice constricts blood flow, which reduces swelling and inflammation.  It also numbs the affected area to reduce pain and muscle spasms.  Heat increases circulation, relaxes muscle tension, reduces joint stiffness and prepares tissues for rehabilitation.

 

Prevention of Repetitive Strain Injuries:

At Work:

• Work and work station must be adapted to meet the needs of the worker – the environment must fit the person, rather than the person fitting the job
• Take frequent breaks – get up from your desk/chair and walk around
• Stretch frequently – stretching improves range of motion and increase flexibility
• Maintain proper posture for the task at hand
• Alternate tasks so that the repetitive motion is spread over multiple tasks
• Understand and be aware of the symptoms for the RSIs associated with a particular job/task
  

At Play:

• Make sure you warm up and cool down your muscles before and after exercising
• Increase flexibility by stretching before and after exercising
• Understand and maintain good posture for the particular sport/activity
• Ensure that proper sporting equipment is being used at all times (ie: appropriate footwear, clothing, padding, etc)
• Drink plenty of water to avoid dehydration when exercising
• Avoid exhaustion – cease activity if overtired
• Do not exercise when in pain