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Monthly Archives: June 2017

  • Eight Tips for Surviving Flights When You Have Knee Pain

    Posted on June 29, 2017 by Core Products

    By Brian Acton

    airplaneLet’s face it: air travel can be tedious. You’ve got airport security, in-flight meals, and crowded cabins to contend with. And that’s without factoring in aches and pains.

    If you suffer from knee pain, sitting in cramped airplane seats can only make things worse. But common sense and pre-flight preparation can help you keep the worst of your pain at bay.

    Here are eight tips for surviving a flight with knee pain.

    1. Know Your Knees

    You should know the cause of your knee pain and the things that may trigger it. There are many different reasons your knee could be acting up, and if you have yet to receive a medical diagnosis, doing so before your trip is advisable. This can help you determine if you have any undiagnosed medical problems and how to treat or avoid that pain.

    2. Choose an Aisle Seat

    Aisle seats can make a big difference. If you fly with an airline that lets you reserve seats ahead of time, make sure to reserve an aisle seat early. You’ll be able to extend one leg, so make sure to choose the side of the aisle that benefits the knee that most needs the relief.

    3. Spring for Extra Leg Room

    Most flights have seat upgrades that can drastically extend the distance you can stretch out. With airlines continuing to shrink seat space as they look for ways to squeeze out more profit, it may be worth it to spring for a seat upgrade. You don’t have to like spending the extra dough, but it might be worth it when your knees aren’t jammed against the seat ahead of you.

    4. Stretch Out

    While you probably won’t be able to fully extend your legs, you can take advantage of the space beneath the seat in front of you. That’s if you haven’t crammed a carry-on item beneath the seat. You may want to try and leave that space free and empty so you can take advantage of every possible inch of legroom.

    5. Take Advantage of Layovers

    No one wants to extend their travel time, but layovers offer the opportunity to take a break and stretch your stiff knees as you move about the airport. You may want to consider breaking your trip into smaller flights, especially if it’s a long trip.

    6. Get Up and Move

    Sitting in your seat for hours on end can cause even the healthiest knees to feel stiff and sore. While the aisle isn’t exactly the ideal setting for a relaxing stroll, you should get up and stretch your legs a few times during the flight. This will be easier to do if you’ve secured yourself an aisle seat.

    7. Wear a Knee Brace

    Don’t leave your knee brace at home. Wearing it can help provide support and relieve stiffness as you fly. A metal-free knee brace provides additional convenience at the airport, as you won’t have to remove it to go through security.

    8. Request a Wheelchair

    Airports usually offer wheelchair assistance for people getting on and off airplanes, going to and from connecting flights, and even getting through security. If you need wheelchair assistance you’ll often get boarding priority. Don’t be too shy to request assistance if you need it, as it’s preferable to extreme pain or injury. You can request wheelchair assistance ahead of time or at the airport if necessary.


    This post was posted in Education

  • What to Expect (and How to Prepare) For Your First Full-Body Massage

    Posted on June 21, 2017 by Core Products

    By Brian Acton

    massageAccording to the American Massage Therapy Association, 19% of American adults received a massage between July 2015 and July 2016. Half of those cited health and wellness reasons, while 28% named relaxation and stress reduction as the primary motivator.

    But millions of Americans have never had a massage at all. If you’re about to experience a massage for the first time, you’re likely familiar with some of the benefits, but you might not know what to expect.

    There’s no need to be nervous - massage therapists are trained to make their clients feel comfortable. Nevertheless, knowing what to expect ahead of time can help to calm any jitters. Here’s what to expect before your first massage.

    *Note: For this article, we’ll focus on a standard full-body massage. Massage experiences for specific medical conditions or areas of the body may differ.

    Before the Massage

    The best way to approach your first massage is to relax and have an open mind. If you’re nervous, do some research on the massage therapist or practice you’ll be visiting ahead of time, and pick a business that sounds right for you before you book an appointment.

    You’ll want to avoid eating at least a few hours beforehand. It’s best to give yourself enough time to arrive 10 - 15 minutes early.

    When you arrive, your massage therapist may ask you to fill out a client intake form. These forms may ask about medical history, aches and pains, and emergency contacts.

    Once your paperwork is complete, your massage therapist will ask questions to tailor the massage around your specific needs. At this point, you’ll want to inform them of any specific areas you want addressed (such as shoulder tension) and any areas you want them to avoid. Don’t be afraid to ask questions at this stage - it can help you feel at ease and help your massage therapist understand your concerns as a client.

    During the Massage

    Your massage therapist will likely have a dedicated massage room with a massage table. They’ll direct you to undress to your comfort level and lie down face up or face down beneath a sheet. The therapist won’t expose any private areas and only the body part they’re working on at the moment will be in the open air. Don’t forget to remove any jewelry that might get in the way.

    The therapist will then begin to massage your body at an agreed-upon level of pressure. For a typical full-body massage, they could work your scalp, face, arms, hands, abdominals, legs, feet, sides of your glutes, and back, and they’ll pay specific attention to any areas you request.

    If at any point the pressure level is too light or too intense, make sure to let your therapist know, as all clients have different preferences. Beyond that, you can choose to talk or not during your massage.

    There may be relaxing music playing, but you can request it to be changed or turned off if you’d prefer silence.

    Beyond that, all you need to do is relax and enjoy as the therapist works out kinks, knots, and tight muscles!

    After the Massage

    When your massage is over, your therapist will let you know they’re done and leave the room so you can get dressed at your leisure. Some people feel dizzy right after a massage, so you should feel free to sit down and get your bearings.

    Once you leave the massage room, your massage therapist will be waiting to thank you and process payment if need be. While a tip is ultimately up to you, a good rule of thumb is:
    • $5 – $10 for a 30-minute massage
    • $10 - $15 for a 60-minute massage
    • $15 - $20 for a 90-minute massage

    Most massage therapists in a hospital or chiropractic settings do not expect tips, and may not even be allowed to accept them.

    As you go about your day, you may want to occasionally pause and take stock of how your body feels. Chances are, you’ll be ready for a repeat massage in no time!


    This post was posted in Education

  • Sedentary Office Jobs are Impacting Our Health in a Big Way

    Posted on June 13, 2017 by Core Products

    By Brian Acton

    Sedentary-OfficeIf you have the typical office job, you’re likely working at a screen and stuck at your desk for most of the day. But all that time spent sitting could be having major impacts on your future health, with the medical community now referring to the effects of a sedentary lifestyle as “sitting disease.” When you’re at the office, an effort to break up your sitting time could make a huge impact on your health, even if you’re just taking a lap around the office.

    How Sitting Affects Your Health

    The American Heart Association has linked long periods of inactivity - six to eight hours or more per day - to an increased risk of cardiovascular problems and heart disease in the long term. These risks may be caused, in part, by higher blood pressure and elevated cholesterol resulting from inactivity. Diabetes, heart attacks, and strokes are also risks for the frequently inactive.

    Sitting incorrectly or for long periods of time can also lead to posture problems, an increased risk of herniated discs, and decreased hip mobility - none of which are fatal, but all of which can affect quality of life.

    Regular exercise may not even be enough. According to the American Heart Association, people who consistently exercise still have an elevated risk of heart disease and stroke if they spend much of their time sedentary. In short, a half hour of exercise won’t make up for what you do the rest of the day.

    How Standing and Walking at Work Can Help

    While further research is needed to determine the best way to fight sitting disease, the initial opinion is that interventions to reduce sedentary time could help.

    Getting a minimum of 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week can help. But breaking up those long periods of inactivity can further reduce your amount of daily sedentary time. By scheduling regular reminders to get moving using an app or calendar, you can get a few minutes of exercise every hour or so, reducing the time you’re sitting. You can also get more creative with standing desks or walking meetings.

    Whatever you do, increasing your activity and decreasing the time spent sitting could help reduce the associated risks.

    Conclusion

    Further research is still needed, but it’s apparent that our bodies aren’t built to handle all the sitting required in a modern office job. To fight sitting disease, you may need regular exercise, periodic activity breaks from sitting, and other creative ways to stay active throughout the day. For a longer list of ways to counteract sitting disease, check out our blog post on staying at your desk job.

    Sources:
    http://circ.ahajournals.org/content/134/13/e262#sec-25
    http://www.cbsnews.com/news/even-if-you-exercise-prolonged-sitting-time-is-bad-for-heart-health/
    https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/


    This post was posted in Education

  • Seven of the Most Common Sports Injuries

    Posted on June 5, 2017 by Core Products

    By Brian Acton

    Common-Sports-WebRegular exercise is important to lead a balanced, healthy lifestyle. But exercise comes with risks, and whether you’re a dedicated athlete or a weekend warrior, exercise can put you at risk of injury. Whenever you suffer a sports injury, one important key to recovery is proper diagnosis and treatment.

    It can help to listen to your body, know what to look for, and seek help from a doctor when injured. To help you identify injury when it happens, here are seven of the most common sports injuries.

    Sprained Ankles

    You’re likely familiar with the tender, painful sensation of an ankle sprain. Sprains can be caused by twisting your ankle, landing or planting your foot incorrectly, or even stumbling as you walk. Ankle sprains will usually heal after a few weeks, but they can be helped along with ice, elevation, and even ankle supports.

    Shin Splints

    Shin splints cause sharp pain that shoots down your shins, and commonly occurs in runners and people who increase their exercise intensity too quickly. Often, rest and cold therapy can help with recovery, but anyone experiencing long-term pain should consult a doctor. Stretching, wearing the right shoes, and gradually ramping up exercise intensity can help you avoid shin splints.

    ACL Tears

    The anterior cruciate ligament (ACL) connects your leg bone to your knee. Sudden changes in direction or direct hits to the side of the knee can cause a strain or tear to the ACL. ACL tears can keep you incapacitated for weeks or even months. When you tear your ACL, your knee may immediately swell up with blood, and it can feel painful or wobbly for a long time. In some cases, the injury may even require surgery.

    Plantar Fasciitis

    Plantar fasciitis is a common foot injury that occurs when you strain the tendon that runs along your foot and supports your arches. It can cause heel pain and make every step painful. It’s common among middle aged and older people, but also among young athletes and anyone who is frequently on their feet. Cold therapy, rest, stretching, and shoes with proper arch support can all help recovery, which can take months or longer.

    Hamstring Injuries

    Hamstring injuries can occur when the muscles in your hamstring (or upper thigh) are overused or stretched too far, resulting in tears in the muscles or tendons. Sprinting, kicking, and jumping can all cause hamstring injuries, which can be severely painful. Warming up and stretching before exercise can prevent hamstring injury, and you should stop exercising if your hamstrings become too fatigued.

    Recovery from a pulled hamstring can take a long time. Physical therapy and special exercises can help rebuild the muscles in your hamstring and prevent re-injury.

    Lower Back Pain

    It’s tricky to pinpoint the cause of lower back pain. Lower back injuries can be caused by impact to your lower back, improper form during exercise, and even household and work injuries. If you have persistent lower back pain, seeing a doctor for treatment is likely the first course of action.

    Tennis Elbow

    Tennis elbow is caused by repetitive motion and overuse of your arm and hand muscles, which causes tears in the elbow’s ligaments. It’s characterized by pain on the outside of your elbow, and any sport or activity that involves repetitive arm movements can be the culprit. Tennis elbow can be relieved by rest, physical therapy, and elbow supports.

    Sources:

    http://orthoinfo.aaos.org/topic.cfm?topic=a00297
    http://www.webmd.com/osteoarthritis/guide/tennis-elbow#1
    https://www.unitypoint.org/livewell/article.aspx?id=591d8cf1-1ee5-4cb3-b662-a5f21f6f13bc
    http://www.mensfitness.com/sports/football/8-most-common-sports-injuries


    This post was posted in Education

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