5 Pickleball Rules That Show Why Pickleball Rules

What do you get when you combine tennis, table tennis, and badminton together?

Pickleball!

A relatively new game that aims to bring the best of three worlds together, but sadly, no actual pickles.

So how is it played, and what are the pickleball rules? Let’s get into it!

The Court

The pickleball court is badminton inspired 20 x 44 feet rectangle, sporting a 36 inch high net towards the ends that lowers to 34 inches in the center. The area 7 feet from the net forms a “non-volley zone”. The game is played indoors and outdoors so you can play in either environment.

The Ball

The ball is very similar to a whiffle ball but is designed to last much longer. Depending on whether the game is played indoors or outdoors, people may prefer balls with larger or smaller holes, accordingly.

The Paddle

The pickleball paddle was originally made from wood, however, more recent versions include materials like fiberglass and carbon fiber. They somewhat resemble a larger table tennis racket and can be maneuvered in similar ways. If you’re looking to get started or replace your old equipment, here are some great paddles for 2020.

The Serve

Every point starts off with a serve that can only be made diagonally from the right-hand square of the court on to the diagonal side of the opponent. Here are a few rules you need to keep in mind:

1. You must serve with the paddle below your waist (the underhand way).

2. The server must stand behind the backline during the serve.

3. The serve must move directly over the net without making contact on the server’s side.

4. You continue to serve until you make a mistake on the serve.

5. The initial bounce on the opponent’s side must clear the non-volley zone.

The Volleys

A volley, in pickleball, refers to hitting a ball back without letting it bounce first. This is only permitted if the player does it while outside the non-volley zone.

The double bounce rule is applicable during the first part of the rally. What this means is, a return of serve cannot be volleyed back, and neither can a return of a service return. It is only after this that players are permitted to volley if done outside the volley zone.

The Faults (or What Not to Do)

You lose a point if you hit the ball out of the court lines, or it doesn’t go over the net. It is also a fault to serve from within or on the line of the non-volley zone. Do not volley in the non-volley zone. And definitely, do not volley when the double bounce rule is applicable.

The Scoring

You can only win a point if you began the rally with your serve. Any other error by the opponent is simply a fault, and will only the opportunity to serve. You must get 11 points to win, however, if it reaches a deuce (10-10), there must be a difference of two for a player to win. (10-12, 11-13, etc.).

Getting the Hang of Pickleball Rules

Once you start playing for a while, the pickleball rules will become second nature to you. So, find your nearest pickleball court, and get started! It’s a super fun way to get some movement and exercise into your day.

Like this article? Share it with your friends across social media! Maybe you’ll find a pickleball partner along the way.

How Does a Chiropractic Back Adjustment Work?

The first chiropractic adjustment was performed in 1895, and since then the art of chiropractic care has grown into a booming industry and a pillar of the modern medical community.

Each year more than 35 million Americans visit a chiropractor and ad adjustment. You could very well be one of them.

But have you ever actually wondered what a back adjustment is and how it works? Possibly not, because when you’re in pain, relief is what is important.

Keep reading to learn more about how adjustments work.

Knowing When to See a Chiropractor

Understanding when to see a chiropractor is an important part of the healing process. The modern understanding and appreciation of joint manipulation therapy have come a long way, with many people understanding that pain, especially in the lower back and neck, does not need to be treated with pain medication.

An adjustment is a valid form of first-line treatment. The key is to listen to your body and understand the signals it gives you. Booking an adjustment can be done when the time is right.

What to Expect from a Back or Neck Adjustment

If you are preparing for your first trip to a Lexington chiropractor there will be a lot of ideas and thoughts in your head about what is going to happen. The sound of popping joints will be a dominating factor.

But that is merely a by-product of the process and not an indicator of a good adjustment.

No chiropractor will perform a back or neck adjustment without first examining you to make sure that it is indeed the right course of treatment. It is possible that they will recommend first exploring other options such as Xrays or hospital tests.

During Your Chiropractic Neck Adjustment

Depending on your symptoms and agreed treatment plan, you will be placed into a set position on a specially designed table. The chiropractor will then apply a sudden force to an affected area of your body.

This jolt will shock the joints and manipulate them back into the correct position or alignment. This is where you will often hear the famous ‘chiropractic pop’.

The adjustment itself is a relatively swift process and can be over in a matter of minutes from positioning completion.

While the treatment itself is swift, there could be cause for an ongoing appointment series. It depends entirely on the severity of the problem and any reoccurrences.

More to Spinal Health than a Back Adjustment

While a back adjustment can be a great way to treat and alleviate back pain, you should not wait until you feel discomfort before you start thinking about spinal health.

It is important to think about items such as posture and getting the right sort of exercise in order to maintain a healthy spine outside of the chiropractor’s office.

Check out some of our other blog posts for more information on how to live a healthy and happy life.

How Dual-Diagnosis Models Are Improving Substance Abuse Treatment

Anyone who has struggled with substance abuse knows how challenging it can be to overcome. For many people, substance use and abuse are more than a single problem. The origins can be found in unresolved mental health issues, often stemming from trauma earlier in life. When substance abuse treatment programs provide a dual-diagnosis model for addressing these co-occurring issues, it can positively affect outcomes. Here are some examples of dual-diagnosis program elements that are contributing to greater success in the healing of addiction.

Addressing the Source  

Treating substance abuse in a vacuum may work for some people. Behavioral therapy, twelve-step groups and lifestyle changes are helpful for arresting the problem. Data show that a high percentage of people relapse after a period of abstinence. This may arise from the failure to address the root of the problem. Dual-diagnosis programs take on both the substance use and the underlying mental health conditions, which may give patients a better chance of long-term success.

Standardizing Treatment

These programs are beginning to form a consistent standard of care. The substance abuse treatment Benton, Ark., might offer will be similar to a dual-diagnosis program in San Francisco or Chicago. Whatever the location, this more comprehensive approach provides an important context to the process of healing addiction.

Monitoring Medical Factors

Generally, M.D. psychiatrists are a significant component of dual-diagnosis treatment. Patients are thoroughly evaluated for psychological factors that may be contributing to the substance problems. Substance use often begins as a way of self-medicating the symptoms of underlying conditions, such as depression and anxiety. Once these factors are known, they can be treated, and patients can be closely monitored by psychiatrists and mental health professionals. Tracking these issues increases the likelihood that the patient will make lasting changes.

Focusing on Counseling

Most dual-diagnosis programs provide an extensive counseling component. Patients participate in individual and group therapy, with an emphasis on family therapy. Many times, chronic dynamics within the family or core support system can contribute to the patient’s substance abuse. Skilled family therapists can help patients begin healing those issues. In addition, families learn about addiction and recovery, so they can be supportive of the patient.

Considering the high incidence of co-occurring mental health conditions in people with substance abuse problems, it is encouraging that many treatment programs are incorporating dual-diagnosis models. Patients may have more success staying clean and sober and making permanent changes when the root of the problem is acknowledged and treated alongside the substance abuse issue.

What to Know About Getting Invisalign for the First Time

For many, a good smile is a signal of confidence and beauty. But if you suffer from a less than perfect smile, it can be hard to have any confidence in anything you do. This is where orthodontia can come help you, but many people are wary of investing in traditional metal braces because of the look and the cost. Enter Invisalign

Invisalign is a braces treatment, but with a twist. Instead of using metal and manually having to adjust your teeth into place, an Invisalign treatment uses custom made plastic aligners to slowly straighten your teeth and make your smile glow again. 

Here we answer some frequently asked questions concerning the Invisalign treatment as a whole.

Are Invisalign aligners the same as traditional braces?

When it comes to moving your teeth into place, yes, they are the same. But that is where their similarities end, as Invisalign is a much more convenient solution. Invisalign aligners are clear plastic, meaning you cannot see them once they are in your mouth. They also come without rubber bands and the food restrictions you have to abide by when wearing metal braces. 

How does the Invisalign treatment work?

Your orthodontist will create a specialized treatment plan for you, and will map where your teeth need to go and how they will fit in your mouth once properly in place. Then, the doctor will develop a series of aligners, which work by placing the right amount of force onto a specific tooth at a time. While you can remove these aligners to eat and drink, to ensure you have the best results it is required to wear each aligner for 22-23 hours per day. Depending on your plan, you can expect to put in a new aligner every one to two weeks. After your initial treatment is completed, you will have a refinement period where you’ll get a whole new set of aligners meant to fix any stubborn teeth before you’re completely finished. 

Who can benefit from Invisalign?

Anyone can benefit greatly from an Invisalign treatment! From teenagers referred by pediatric dentistry professionals, to adults looking for a discrete way to manage their smiles, all will find success with Invisalign. Plus, this treatment is enhanced enough to fix and mend almost all common orthodontic problems, so don’t feel that you cannot get Invisalign simply because your smile is at its worst.

Are aligners the only part of the process?

No, sometimes a patient may need to have attachments bonded to their teeth in order to have the aligners work properly. Attachments are enamel-colored ridges that stick to the outside of your tooth so the aligners can click into place. They are important because they allow the aligners to work better and shit your teeth easier, without pain. Without the aligners in, it looks like you are wearing clear braces, but with the aligners in they are virtually invisible. 

Are aligners easy to take care of?

Yes. They will come with a carry case, and all you have to do is to brush your teeth every time you remove the aligners. This means carrying around a mini toothbrush and toothpaste everywhere you go, in case you need to get a quick brush in. Be aware that if they are not brushed after every meal or drink they are more susceptible to stains. 

Choosing Invisalign can be a great way to get your smile back in tip-top shape. With its flexibility, the clear aligners, and no restrictions to what you can eat and drink, Invisalign is perfect for people of all ages looking to gain their smile back. 

The Truth About Whole-Body Scans

When it comes to health, many people practice preventative lifestyle habits to promote a healthy quality of life and improve longevity. As medicine evolves, new technologies emerge and we can more quickly diagnose and treat conditions and prevent problems.

One such technology is the full-body scan. If you have one coming up or suspect you may need one soon, here are a few things you should know first. 

What is a whole-body scan? 

A whole-body scan “looks” at a patient’s insides to search for early warning signs of cancer, cardiac disease, and other abnormalities. Typically the scan is from the chin to the hips and uses a form of x-ray imaging which produces cross-sectional images. The technological term is “x-ray computed tomography” (CT), or “compurterized axial tomography” (CAT). 

Each of the produced cross-sections can be studied to show body structures in high detail. CT is considered invaluable for diagnosing disease, trauma, or abnormalities in patients presenting with signs or symptoms. CT is used for planning, guiding, and monitoring therapy. The technology is marketed as a preventative or proactive healthcare tool for healthy patients who do not show signs or symptoms of disease. 

An alternative to a CT scan is an MRI scan. For example, a full body MRI scan for cancer uses a magnetic resonance imaging (MRI) machine. Essentially, it is a giant magnet that uses radio waves to take images of the body’s organs and structures. MRI scans are safe for patients, since they do not use any form of radiation on the body. 

Most medical facilities use proprietary MRI scanning protocols to perform full-body screenings for over a dozen types of cancer. MRI scans are quick, significantly more accurate and considerably less risky than CT scans.

Risks vs. benefits

So far, the Food and Drug Administration has not uncovered any scientific evidence proving that a whole-body scan on a seemingly healthy patient is more beneficial than harmful

Repeat or prolonged exposure to radiation is risky, and the less unnecessary exposure, the better. Whole-body CT scans are questionable for asymptomatic patients due to the known risks of radiation exposure. As with any medical procedure, whole-body CT scans can produce false-positive results that may result in further invasive testing. Or scans can produce no findings and miss some conditions.

The radiation dosage that a patient endures during a typical CT procedure is significantly higher than the radiation doses associated with conventional x-ray imaging. The main risk with radiation exposure from CT procedure is a small yet increased possibility of developing radiation-induced cancer later in life. But for patients already showing symptoms of health conditions, the benefits of a CT procedure typically outweighs the cancer risk of high radiation. 

Full-body scans often show shadows or other things that may not look normal, but are still actually harmless. In the instance of a false-positive, doctors may order further imaging tests, which means more harmful radiation exposure. If imaging isn’t enough, harmless results can also lead to biopsies and surgeries to concretely determine if there is a problem. 

CT procedures are costly, and usually insurance companies do not pay for them. Out-of-pocket costs for the test can range from $500 to $1,000 and in the event of follow-up tests, the costs can be higher.

Medical personnel will explain the scan process and can answer any patient concerns prior to the procedure. And as medicine advances, nurses learn new techniques and further their education to keep up with demand. An RN-BSN program is designed for licensed registered nurses to learn from faculty with real-world clinical experience. Nurses use what they learn in the classroom to provide the best possible care and be a champion for patients.

Top 9 Dentist Practice Marketing Methods and Ideas to Use

What if your dental practice could grow far beyond your wildest dreams?

Your business growth hinges on bringing in more patients. And to do that, you need to take your dentist practice marketing to the next level.

Ready to start growing your practice? Here are a few of our favorite marketing techniques!

1. Community Marketing

Most dental practices focus on internet marketing. But you must be careful when it comes to how you market online.

For example, you need local customers to keep your business successful. And marketing to someone half a world away won’t really help you.

So if your focus is on dental marketing Ireland, make sure you are doing real community marketing. Attend local festivals, sponsor local school activities, and so on.

The more locals see how much you care, the more they will trust you with their dental health.

2. Local Awareness Advertisement

Facebook is a great way to reach potential customers. But as we said above, you want to try to focus on a more local audience whenever possible.

With Facebook, you have the option of using “Local Awareness” ads. As the name implies, these ads can be limited to a certain radius (such as running ads no more than 50 miles from your practice).

These same ads can share things like your location on a map, hours of operation, and phone number. All of this makes it easy to become a new customer!

3. Referral Bonus System

The real secret to every successful business is good word-of-mouth. And you can get more word-of-mouth advertising by using a referral bonus system.

Simply ask your patients to refer other potential patients to your business. And when a new patient mentions someone who referred them, you pay the original person a bonus (such as $50).

Patients love this because they were going to talk about their experience no matter what. In this way, a successful referral is like getting money for nothing.

4. Online Scheduling

Want to know why some people haven’t become a patient yet? It may be because they don’t want to pick up the phone.

Younger patients have grown up in a world that’s mostly messaging. Text messaging, online comments…it’s rare they pick up a phone and talk to a stranger.

By adding online scheduling to your website and social media, you can let them make an appointment with the click of a button. And even those who don’t mind a phone call will appreciate the added convenience you have provided.

5. Social Media Savvy

Do you have a presence on Facebook and other social media? If not, you need to start one today!

By regularly posting useful dental content, you create posts that others will share, which helps marketing your business. And others will follow your page to see all of your posts, giving you a great way to organically advertise.

In most cases, there is no charge to create a business page on Facebook, Instagram, or other platforms. And as a bonus, such platforms give your customers one more way to easily reach you.

6. Click to Call

Here’s a newsflash: most of your potential patients are browsing your site and social media via their smartphone. If you want more patients, you need to make it easier for them to contact you via smartphone.

One of the best ways to do this is by “click to call” ads. As the name implies, these are advertisements in which a smartphone user clicks a single button to initiate a phone call.

Basically, patients like any dentist that makes their lives simpler and easier. Instead of punching in a long phone number, they will prefer being able to click a single button and go from there.

7. E-Mail Marketing

It’s not enough to get a patient through your door the first time. To really have a successful practice, you need to turn those patients into repeat customers.

You can do this by having patients enroll in a mailing list for your business. Afterward, you can send them e-mail marketing at a modest rate (such as once a week).

Such e-mail marketing may include special deals and opportunities. This provides an incentive for those who have held off on going to the dentist to make an appointment.

As with your social media, you shouldn’t use e-mail marketing exclusively for deals and advertisement. You also need to focus on content marketing.

8. Content Marketing

There are many things which separate the Millennials from other demographics. And one of the key things is their skepticism about marketing.

Generally speaking, this group knows when they are being marketed or pandered to. And they are very wary of taking any business at its word regarding the quality of that business.

That’s why your social media and e-mail marketing needs to have quality content. And “quality” means something that will improve your patients’ lives.

You can post things like flossing tips and tooth brushing techniques. And if you really want to get on their good side, post some “hacks” for dental care that will minimize their number of visits to the dentist.

Ironically, when customers see that you care about them more than building your business, they will become more loyal to your business.

9. Appointment Reminder

So, you’ve got a bunch of new patients. But what if you suddenly lost them?

For a dentist, it’s the worst when someone misses an appointment. Sure, you can charge them for not canceling ahead of time. But they may get angry and stop coming to you altogether.

This is why you need to offer appointment reminders. Use software to automatically text and e-mail customers about appointments, and have someone call them to verify they will come.

Customers will appreciate the polite reminders. And you’ll appreciate the lack of canceled appointments!

Dentist Practice Marketing: The Bottom Line

Now you know how to boost your dentist practice marketing. But do you know how to stay up to date on all things teeth?

We keep everyone in the loop with awesome health and lifestyle news every week. To discover the next big angle for your dental business, check out our other dental articles today!

Running Woes: How to Recover from a Sprained Knee and More

Maybe you stepped on a sewer grate while running? Perhaps you came down on someone else’s foot while playing basketball? Whatever the case may be, you’re dealing with a sprained knee.

Now, you’re doing everything in your power to return to full strength. The only problem is, you’re not sure of what it takes to recover from a knee sprain.

That’s where this article comes in. Below, we’re not only going to tell you how to recover from a sprained knee, but we’re also going to provide you with a wealth of other relevant information. Let’s go!

What Is a Sprained Knee?

“Sprained knee” is the term used to describe the overstretching or tear of ligaments which connect the thigh and shin bones. A painful condition, it comes in many severities. When severe, it can lead to long-term health issues, and arthritis, in particular.

There are four ligaments in the knee, all of which can be overstretched or torn. These include the anterior cruciate ligament, the posterior cruciate ligament, the lateral collateral ligament, and the medial collateral ligament.

Common Symptoms of a Sprained Knee

There are several symptoms of a sprained knee. The most prominent of these symptoms include the following.

Stiffness

One of the most common symptoms of a knee strain is stiffness. If you have trouble straightening or bending at your knee, there’s a fairly good chance that you’ve strained it.

Swelling

While it’s not always present with a strained knee, swelling is fairly common. Of course, swelling could be indicative of a number of other problems as well, so you have to think critically.

If the swelling is mild, a sprained knee should be assumed. On the other hand, if the swelling is severe, you could be experiencing a full ligament tear.

Weakness

Another sign of a knee sprain is general weakness. If you have trouble placing weight on your knee, there’s a good chance that it’s sprained. Again, however, there could also be more severe problems present.

Bruising

In some cases, a sprained knee will be accompanied by bruising. However, if the bruising is extreme, you’re likely dealing with a more serious issue than a sprained knee. A trip to the doctor would be warranted.

Pain

The most common of sprained knee symptoms is pain. When you sprain your knee, you will experience physical discomfort, usually on the mild to moderate part of the spectrum.

How to Recover from a Sprained Knee

Recovering from a sprained knee isn’t always easy. However, with a lot of hard work and dedication, full recovery is likely. The components of recovery include the following.

Diagnosis

In most cases, when you have a sprained knee, you’re advised to schedule a doctor’s appointment so that you can receive a formal diagnosis. During your appointment, your doctor will test your knee in a number of ways, comparing it against your uninjured knee. Not only will your doctor carry out physical tests, but x-rays and other imaging tests as well.

He or she will also try to get a feel for the nature of your injury, inquiring as to what you were doing when you were injured and how severe the pain associated with your injury is.

Then, your doctor will rate the severity of your injury, giving it a 1, 2, or 3 rating. While a 1 rating indicates an overstretched ligament, a 2 indicates a partially torn ligament, and a 3 indicates a fully torn ligament.

Pain Relief

Regardless of the severity of your injury, you will be advised to institute some pain relief measures. These will help to stave off discomfort while your knee heals, allowing you to live a fairly productive life.

In many cases of a sprained knee, doctors will prescribe over-the-counter pain medication. However, this isn’t a certainty. If you’re not prescribed medication, you’re advised to take something such as ibuprofen or Tylenol.

Other pain relief measures include applying ice and heat to the affected area. You might also consider wearing a compression band over the sprained knee.

Rest

One of the most vital parts of recovery will be rest. You need to keep activity to a minimum, as you need to remove as much stress from your knee as possible.

Sit or lay down when you can, and, when sleeping, consider raising the affected knee slightly. Raising your knee will help to reduce swelling, allowing it to heal and curbing some of the pain.

In some cases, patients will be advised to wear braces such as the ones found on this website. Braces prevent the ligaments from stretching too far, allowing them to heal.

Exercise

To return your knee to its optimal state, you might have to engage in some specific exercises. These exercises will strengthen not only the muscles around the knee but the ligaments around the knee as well.

Common exercises for sprained knee recovery include but aren’t limited to leg lifts, calf stretches, thigh stretches, hamstring curls, and knee bends. To spur on recovery, you’ll have to perform these exercises on a regular basis.

Surgery

In cases of a severe sprain, surgery will be required. However, this is only necessary when the ligament is torn.

During the procedure, small holes will be drilled into the bones around the knee. Then, the surgeon will take the severed ligaments and reattach them. In some cases, grafts will be needed.

If you do undergo surgery, you will be out of commission for a few months. While you may be able to work, you won’t be able to engage in physical activity.

On the Search for More Health Tips?

Now that you know how to nurse that sprained knee, you might be searching for more health tips. If so, you’re in the right place. We have you covered.

Our site contains info on everything from fitness to health to dieting to medication and more. Browse some more of our articles now!

Treat Yourself: 8 Surprising Benefits of Getting a Massage You Need to Know

Most people know massage therapy can relieve pain. But, did you know it also gives you a wide range of emotional, health, and psychological benefits?

According to the American Massage Therapy Association (AMTA), massage benefits lessen symptoms of anxiety, depressions, fatigue, and stress. AMTA also reported that the therapeutic benefits of getting a massage include increased immune functions, decreased blood pressure, and pain control.

If you’re living with anxiety and chronic pain, you could improve your health and wellness with the benefits of massage therapy. Read more about massage therapy benefits for a well-being approach to reduce your stress and pain.

Eight Benefits of Getting a Massage

In the past, people viewed getting a massage as a luxury. Today, young and old get massages for the many health massage therapy benefits. This massage service offers the following eight benefits of getting a massage for a better quality of life in mind, body, and spirit:

1. Reduces Muscle Tension

Massage therapy increases your flexibility and decreases muscle stiffness. When your muscles relax, it also helps your digestive system. This is because muscle tension from stress causes your body to go into the fight-or-flight mode, which makes your digestive system slow down. This can result in a spastic colon or constipation.

Also, if you have any swollen or sore muscles, a massage can reduce swelling and increase your circulation.

2. Decreases Pain

AMTA says that massage therapy can relieve pain for the following conditions:

  • Osteoarthritis of the knee
  • Inflammation after exercise
  • Chronic lower back pain
  • Fibromyalgia
  • Rheumatoid arthritis
  • Tension headaches
  • Post-cardiac surgery pain
  • Metastatic cancer

One of the ways massage therapy relieves pain is by increasing deep sleep. With more deep sleep, you have less pain. It also raises your endorphins, which are your body’s natural painkillers.

3. Lessens Fatigue in Cancer Patients

One of the major health benefits of massage is its success in relieving cancer patients’ fatigue, nausea, pain, and depression. Massage therapy helps lessen the physical and mental symptoms of the chemotherapy process.

4. Relieves Stress and Anxiety

When you have a massage, it stimulates pressure, heat, and cold receptors in your body, sending positive sensations through your nervous system to your brain. This reduces the stress hormone, cortisol. This is why you feel less anxiety and stress after having a massage.

5. Soothes Postpartum Emotions

If you’re a new mom, massage therapy has physical and emotional benefits after you deliver your baby. It increases the blood flow to your heart and other organs.

This gives you more energy. It also regulates your blood pressure, which reduces stress on your heart.

After delivery and postpartum, a massage can help you heal quicker, realign your pelvis and help restore strength in your abdominal muscles. A massage can also relieve the soreness you feel after delivery.

If you suffer from hemorrhoids, bladder problems, or episiotomy soreness, a massage can help. Along with pain and emotional relief, massage therapy can make breastfeeding easier because you’ll produce more milk due to less stress and tension.

Becoming a new mother isn’t easy. You have to deal with physical stresses and the ups and downs of caring for a newborn. By receiving regular massages, it can help you cope with all the emotions related to pregnancy, birth, and life as a mother.

6. Enhances the Immune System

Research conducted by the Cedars-Sinai Department of Psychiatry and Behavioral Neurosciences found that people who had 45 minutes of light-touch massage experienced a heightened immune response. They found that massage therapy boosts the white blood cells in the body, which fight disease. This means that with only one massage session, you can boost your immune system.

7. Gives a Feeling of Well-Being

Massage therapy increases your levels of serotonin and dopamine. When this happens, you feel uplifted and relaxed. The touch of another human being through massage creates positive feelings such as comfort and care.

8. Boosts Mental Sharpness

Another one of the health benefits of massage is a boost in alertness. A massage helps improve your circulation, which increases oxygen in your cells and blood. This means your brain gets the energy it needs to deliver more oxygen to the rest of your body.

Types of Massage Therapy

Massage therapists use many types of massage to benefit their clients. They each have health benefits. Here are a few types of massage therapy:

Swedish Massage

This is the basis for many of the other types of massage therapy. It includes the use of different strokes, such as gliding, kneading, and vibration. A Swedish massage warms up the muscles, relieves tension, reduces knotted muscles, and increases circulation.

Deep Tissue Massage

This massage technique uses deep pressure. It decreases muscle tension, helps improve posture, reduces muscle inflammation, and breaks up scar tissue.

Hot Stone Massage

In this type of massage, the therapist uses heated mineral stones and oil to relieve muscle stiffness. Hot stone massage also increases your energy and alleviates tiredness. This type of massage also decreases muscle spasms and helps with flexibility.

Prenatal Massage

If you’re pregnant, this massage can help with anxiety, depression, fatigue, headaches, and relax you during labor. The most beneficial time to get a prenatal massage is during the second and third trimesters. This is when the baby’s weight puts a strain on your back.

Shiatsu Massage

With this technique, the massage therapist uses their hands, elbows, thumbs, knees, and feet. They focus on your acupressure points to improve your energy and balance, as well as reduce stress.

Sports Massage

This massage therapy helps sports-related injuries. It’s also used as a preventative measure to decrease the risk of injuries. Sports massage therapy relieves muscle tension, increases range of motion, and relieves sore muscles.

Thai Massage

This type of massage combines yoga movements, stretching, and pressure to restore balance and flexibility. The therapist may use their hands, knees, legs, and feet to apply deep muscle pressure.

Find a Massage Therapist Near You

If you struggle with anxiety or chronic pain, consult qualified, professional massage therapists. They can determine which massage techniques are best for your specific needs and create a personalized approach for your health goals. You can improve and maintain a relaxed, healthy lifestyle by taking advantage of the benefits of getting a massage.

If you enjoyed learning about the benefits of massage therapy, visit our website to read more helpful health and wellness articles.

Exercise Safety 101: 5 Workout Mistakes You Should Know and Avoid

Almost 460,000 exercise-related injuries occur every year in the US.

Of course, regular exercise is crucial to living a fit and healthy life.

Clearly, though, it can also lead to physical harm. Unfortunately, many people fail to make exercise safety a priority. They make simple mistakes that increase the chance of getting injured.

Looking to get fitter and stronger without the risk of injury?

Keep reading to discover 5 top workout mistakes to avoid.

1. Failing to Warm Up

Warm-ups are a central part of avoiding injury.

It’s about easing into the workout to come. The aim is to get the muscles working, the blood moving and your heart rate pumping. Jumping straight into intense activity is a recipe for disaster.

Imagine jumping straight off the sofa and into a 100-meter sprint. Your body isn’t ready for it. The muscles are tight. You’re almost guaranteed to pull, strain, or tweak something- at the bare minimum! Always warm up properly before a workout.

2. Overtraining

Don’t mistake overtraining for working hard.

It’s crucial to know the difference. Working hard is about pushing yourself and going beyond what’s comfortable. That’s how progress happens. Failing to accept mediocrity leads to the gains you’re after.

Overtraining takes it a step too far. It’s doing the extra rep when you’re already at failure. It’s running the extra 5km when your knees are already inflamed. It’s swimming for the 7th consecutive day without a rest.

Everyone’s limits are different. But everyone’s body is the same. Overusing it, with insufficient rest and care, will inevitably lead to injury.

3. Sacrificing Form

Love the gym?

Good. Everyone stands to gain by hitting the weights.

However, the risk of injury is high when you operate with incorrect form. There’s no limit to the damage you can do overtime if you’re doing exercises incorrectly. A decade of poor squatting will take an enormous toll. Sports physical therapy may be called for to recover from the damage.

Even pushing for an extra rep when you can’t maintain the form can be dangerous. Always know how to do the movement. Always stick to safe practice. Never sacrifice form.

4. Not Drinking Enough Water

Dehydration does untold damage too.

It’s vital to drink enough fluid when you’re exercising. This is particularly true on hot and humid weather days. Getting overheated, or feeling faint and nauseous are warning signs. Likewise, be wary of headaches and cramps.

These can all indicate that you’re in need of fluid. Drink enough water. Exercise at cooler times of the day. Drink fluid with added electrolytes too.

5. Excessive Exercise after a Break

Almost everyone goes through lulls in their exercise routine.

Heck, that’s especially true after an injury!

However, a lack of motivation, changing life circumstances, and personal setbacks can all play a role as well. Getting back into exercise after a break can feel great. But it’s tempting to rush back into it with all guns blazing.

You fail to realize just how quickly fitness and strength levels drop. You can’t expect to exercise at the same level as before. Try, and you risk getting an injury. Ease back into the process. Take it slow to begin and work slowly back up to your prior level.

Final Thoughts on Exercise Safety

There you have it: 5 top workout mistakes to help you put exercise safety precautions in place.

Exercise-related injuries are hugely common. Thankfully, avoiding common mistakes can reduce the likelihood of suffering one. Hopefully, this post will help you in that endeavor.

Want more articles like this? Head to the Fitness section of the blog now.

Tips for Keeping Your Water Clean

If your water doesn’t taste as fresh as you like, or if you are struggling with hard water, you are probably looking for a solution as soon as possible. From drinking water to laundry, cleaning, and other needs, having hard or less than ideal water quality can lead to a lot of daily challenges. Drinking it tastes bad and using bottled water gets expensive and is also bad for the environment. Your hair, skin, clothes, and even dishes suffer when cleaned with hard water. Here are some ways to mitigate these problems.

Address Boiler Issues

If your water boiler has developed a deposit and thus a scale formation, it needs treatment. You can protect your boiler against mechanical problems and also neutralize the scale in your boiler with a pretreatment. Residual minerals will be removed and your water quality will improve. This may sound intimidating, but simply search the web for boiler pretreatment akron to find the professional who can help treat your boiler and bring your water back to life.

Find the Right Filters

Water filters can make a world of difference in your water. You may need simply a pitcher filter or a larger home filter system. Your needs will vary based on the type and amount of impurities that need to be removed from your water. It’s a good idea to get a water test to find out what kind of contaminants you have and learn how to best deal with them. There are several types of water filtration methods available, such as activated carbon, reverse osmosis, distillation, and even UV purification.

Help Protect Water Sources

Another thing to consider is where your water comes from. Once it gets to your home, you may still need to purify it, but what about if the source runs out? Your water may come from rivers, aquifers, streams, or lakes. Keeping these bodies of water safe will help ensure you have water available. You can help preserve these sources by coordinating with your community and water utility provider.

Water is a crucial element in daily life. Plants, pets, people all need it – and it should be clean and healthy water.  You can learn how to purify and clean water for a multitude of purposes with the above tips. Knowing how to attain clean water and how to address issues with water systems helps keep you healthy – and helps keep the planet healthy, too.