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Keep a Low-Impact, Steady Fitness Regimen With These Nine Pain-Free Activities

If you generally find yourself tuckered out after a hard-hitting workout session, you likely need to ease on the intensity. However, if you only do moderate exercises and you’re still left in pain for hours, perhaps even days, then it’s time to shift to low-impact routines.

Thankfully, there are numerous exercises to still keep you moving without feeling any pain. You simply need to find the activities that can meet your specific needs. This is necessary as exercise generally helps reduce pain and improve the quality of life.

But in doing the exercise you should be careful and pace yourself. In addition, visit a physical therapist or other types of health professionals for advice also makes sense before starting any new kind of exercise.

The following nine forms of exercise could jump start a new, healthy lifestyle and help you stay in shape, while also help you in help you recover after an injury.

1. Walking


Walking is a low-impact activity that’s always helpful. It’s convenient to do as you can walk anywhere and can be easily integrated into your daily routine — on the way to work or school; lingering around the mall, or a stroll with your dogs in the late summer evening.

2. Swimming

Swimming is good for people with osteoarthritis, musculo-skeletal issues or any kind of joint disease.


Why, you ask?

Because swimming and many other water sports or activities defy gravity, allowing those who deal with sore muscles and joints to avoid unpleasant or damaging effects on the body from bearing one’s own weight while exercising.

3. Yoga

Extreme “yogis” may go above and beyond what would be considered low-impact, but there are certain poses that can strengthen muscles without straining the body too greatly.


Furthermore, the steady breathing technique – one of yoga’s main concepts – can be just as helpful easing chronic pain as the movements themselves.

While not pushing yourself into poses that could injure your spine, try some of the easy breathing methods and light muscle contractions to start. Move into some of the more basic positions, but be careful to not stretch too much.

4. Tai-Chi

Martial arts may seem like a crazy idea for a low-impact fitness routine, but Tai-Chi is a can be done both by the young and old. While it may sound intimidating, it improves health without exacerbating any intense pain.


Start with light sessions twice a week to reduce pain, stiffness, or fatigue from other exercise routines.. Tai-Chi is essential for building strength, endurance, and balance. It will keep your skeleton strong into your older years.

5. Pilates

Though it may be viewed as just another trend, pilates is actually quite useful. This popular exercise regimen, founded and designed by Joseph Pilates, helps incorporate core-strengthening moves for creating a stable torso and helping to alleviate back pain.


More than simple routines you’ll see anywhere else, Pilates moves are great for improving pain and emphasising relaxation.

6. Basic Stretching

Not to be belittled, simple stretching maneuvers are brilliant for maintaining long, lean muscle.


And you can do these exercises anywhere, from your office to your own bedroom. Speaking of the office, where many of us spend hours in front of a computer, standing and stretching at least once or twice an hour is incredibly important.

Sitting too long can create more back pain and health problems than you’re already trying to prevent, so keep moving for better mobility overall.

7. Light-weight, Strength Training

For maintaining strong bones that could help slow the effects of osteoporosis, to building lean muscle for healthy functioning, strength and weight training is the best answer.

Such movements can be done without having to handle all of your body weight at once, so it’s less harmful on your joints.


Regardless of your level of fitness, it’s best to start will very light weights and gradually move up in size, anywhere from 5-10 lbs.

8. Golf

Viewed as more of a hobby than an active sport in most cases, golf can be a relaxing activity. Walking across the green throughout the day incorporates cardio into your daily routine, while the competition of the game leaves you focused on your task.


However, golf can also be more debilitating than one may think. When you’re making the golf swing, the strain on your back and shoulders can cause problems.

Therefore, be sure to stretch before every game and take it slow, easing into a more significant swing. Combining strengthening and stretching activities while preparing for your golf game will help build up your body, preparing it for the more moderate activity.

9. Aerobic Exercises

Cardio is necessary for any healthy fitness regimen, and it comes easily to most people who spend their days moving about, in common daily activity. However, to step it up a notch, try some aerobic activities. Begin with using the treadmill or slowly moving on a stationary bike.


Getting your blood pumping and your muscles engaged help alleviate pain, since your body releases endorphins during exercise that gives you that feel-good feeling of energy and relaxation.


Pain can be brought on by many activities, and most can blindside you hours or days after exercising when you’re not even prepared for it.

However, starting with low-impact fitness routines will give you a headstart on a healthier lifestyle, while also avoiding the downfall of any onset recovery pain.

It’s all about finding what works for you and your body that will allow you to properly function while handling the smallest amount of pain possible.

Natural vs Nurtured talents


Is Talent Really ‘Naturally-Born,’ or is ‘Nurturing’ Through Practice the Real Path to Perfection?

Society has spread the notion of having ‘natural-born talent’ for a certain skill, presuming that all it takes is proper genetics to excel at your ‘gift,’ as opposed to taking the adequate time to practice. But do genetics really contribute to our excellence at certain skills or talents? Or are these the results of the ‘practice makes perfect’ adage apply here?

No one seems to have found a definitive answer yet, with various studies and experts all coming up with different answers. Here, we investigate some differing claims on the subject.

Understanding the Concept

The idea of coming into the world with a natural talent has gone on for generations, most often referring to amazing athletes or musicians that have been good at their talent from the beginning, before even taking the time to practice.


This bodes with the actual definition of natural talent: “an innate or inborn gift for a specific activity, either allowing one to demonstrate some immediate skill without practice, or to gain skill rapidly with minimal practice.”

Following this idea, the key factor of natural talent is that the person innately has a steep learning curve. He or she easily picks up skills, needing less practice or time to put in hard work, unlike the average person in the same field.

Besides learning easily, natural talent claims to also increase a person’s potential, that he  can reach his performance ceiling efficiently. This has described people who have been called “gifted” or, quite simply, “a natural.”  

Talent scouts and recruiters have built entire careers on this premise, looking to acquire those with raw or untapped talent that they can refine with more strict training.

Overall, the idea of natural talent plays a far bigger role in our lives than many may realise. After all, having natural talent in an area prompts people to specialise in the area, regardless of whether or not it’s actually an avenue they want to pursue.

This is because using one’s natural abilities is viewed as the essential key to a successful life and that you will not fail if you follow through with your natural talent.

Moreover, others are afraid to try new things they may not feel they’re naturally good at for fear of failing. If we just attribute excellence to being natural-born, what happens to those who persevere to be good at their craft or chosen field?

Bridging the Gap Between Natural Talent vs. Nurturing Through Practice

Results of various studies tell us that one thing is clear: there’s no one correct answer, at least not one that will ever give straightforward results on whether or not ‘gifted’ abilities come from genetics alone.

natural born vs nurtured talent

Experts have found that the best performers only reached their level of achievement because they started learning and practicing from an early age, and spent more time perfecting their art day in and day out.

That’s right, there is a direct relationship between practice and performance.


With this in mind, it’s encouraging to know that even though you may not be the best at something initially, practice can improve your performance, regardless if you have the natural talent you may have.

This gives people control on improving their performance, push them to try something new and to take more responsibility on their jobs or hobbies. More importantly, this tells us that hard work and determination can indeed get you where you want to go in life. And while there may still be those “top performers” who seem to learn their skills faster or easier than everyone else, the studies find that there really isn’t a quick path to success.

Top performers simply got there first, putting in more hours, but they learn and excel at the same rate as everyone else.

nurtured vs natural born talents

So, when it comes to the proposed “10,000 Hour rule,” a notion that intensive practice of over 10,000 hours (or a logical equivalent of somewhere around ten years) will have you reaching your highest potential, many of today’s leading evidence suggests this idea is valid and absolutely possible.

This concept reaches across numerous fields of performance-based study, including sports like tennis, music, mathematics, swimming, running, and more. It even correlates with career-minded avenues of study, such as with professional writers, scientists, poets, doctors, and artists. 

talents vs skills

Overall, it would seem that while the idea of natural talent holds a special kind of romanticism to it, especially considering the evidence veers on the side of nurture, or practicing to make perfect.

talents vs skills

So the next time you want to try something you think you’ll be terrible at, don’t hesitate. You never know where it could lead.

Learn and eventually excel at a greater variety of activities, and be proud of all the hard work and tremendous effort you put in to get there.



Suffering From An Unexpected Injury? Learn How Best to Proceed with This Popular Formula

When you’re in a state of shock from a sudden injury, it can be difficult to figure out what do next and how to properly handle the situation. The pain can be overwhelming, and your brain is most likely in a panicked state, trying to figure out how to react.

The most important thing to keep in mind is that getting an early, accurate assessment of the problem and receiving appropriate treatment is better than treating the injury later. In other words, simply trying to act tough and handle the injury on your own is highly ill-advised.

After all, something that may seem like your basic pulled muscle, strained ligament or soft tissue tear can come along with a fracture, bone-bruising or dislocation underneath the surface.

While seeking out medical attention is always a good idea, if you’re sure your injury is simply something minor and can be healed on its own, then there’s a proven method of treatment that has become popular due to its consistent success.


That method is called “RICE,” an acronym standing for “Rest, Ice, Compress, Elevate.”


Rest can be considered a treatment for nearly any situation, whether you sprain your ankle or merely have a stress headache.

However, rest from painful exercise, overexertion, or excessive movement is essential during the earliest stages of an injury. It’s otherwise called “active rest,” and should be done, instead of taking up the mantra of ‘no pain, no gain.’ stance at your local gym.


It’s important not to do anything that can aggravate the painful symptoms for the first two or three days after incurring the injury.  But get your body (and the injured muscle) slowly moving again, flexing and strengthening the muscle before other problems develop or the muscle weakens.

If you’re ever unsure how to proceed, contacting your doctor is crucial to handling the situation correctly without causing further harm to yourself.

Ice (then Heat)

Use ice as a tool to prevent inflammation and decrease numbing pain. It should be utilised during the first two or three days post-injury to help keep down swelling and aid in recovery.


Applying ice for 20-30 minutes, every two to three hours is a suitable goal to maintain for the first few days. This should work in speeding up the healing process while drawing out the “heat” (inflammation) of the injury. This also reduces pain especially from traumatic soft tissue injuries, in regards to things like ligament sprains, muscle tears or bruising.

After using ice, you can then put heat into your routine, if necessary. It’s not advisable to have it during the first 48 hours, as it can induce greater bleeding.

However, once the injury has had a few days to go through its swelling and “heat” stage, heat packs can then be used as you as you move the affected area. Heat stimulates blood flow and keeps muscles warmed up for greater ease and flexibility.


Heat is also great for keeping your muscles relaxed while easing the pain.

Compress (Bandage or Joint Support)

Aside from hot and cold techniques, it’s also useful to incorporate a compressive bandage or elastic support to your injury site.

These can aid in controlling the swelling or bleeding throughout the first few days, giving your body more stability. In many cases, the bandage or supportive band can help support the injury as new scar tissue is formed and you begin your journey through greater movement again.


Injuries benefit from having greater support, using tools like braces or cloth, wrap-around bands that keep them from having to hold as much weight or enforce too much movement before your injury is ready to handle it.


Allowing the injured area to be elevated during the first few days is also very important in keeping inflammation at bay.


Gravity will encourage any swelling to settle at the lowest point, so resting the injury at an elevated stance above your heart for a suitable time is crucial to a speedy recovery.

Reasons to Take Action

There are certainly benefits to seek treatment early, such as: relieving your pain faster through medical treatment or physical therapy, improving scar tissue, getting back to your sports, work, or hobbies faster after healing, strengthening and releasing tension from the injury site with prescribed exercises and improving your body’s performance overall.


Research showed that injuries left untreated take longer to heal, causing further possibility of greater injury or lingering pain over time. They’re also more than likely to create other issues, such as abnormal scar tissue formation, joint stiffness, or muscle weakness.

In general, the sooner you care for your injuries, the sooner you’ll be on the road to recovery, helping your body to get back in shape.

Allowing your body to heal itself in certain situations is fine, as long as you understand that the injury itself is only minor and can, in fact, be treated and/or healed on its own, or through simple home remedies. No amount of showmanship is worth the pain and potential bodily damage.

Take precautions when suffering a minor injury, following the RICE method to a greater recovery. Otherwise, seek professional treatment early on for more severe injuries.



Acute or Chronic? How to Establish the Severity of Your Physical Pain

Asking people to pinpoint their level of physical pain is tough, considering everyone feels pain differently, and to varying degrees.

However, there are ways of documenting pain depending on not only its intensity, but the kind of pain inflicted and the duration it tends to last.

If you find yourself experiencing random bouts of pain, or have a continuously dull, throbbing feeling,  it’s important to learn more about your symptoms and discover their cause.

So What is Pain, Exactly?

A broken heart is far different than a broken arm, but that doesn’t mean one hurts any less – just in different ways.

Pain is an uncomfortable feeling or sensation in the body that can be low-impact or even completely debilitating. The unpleasant onset of pain is generally an indication that something is wrong in your body, and it can make itself known suddenly or gain strength slowly over time.


Nerve receptors are responsible for telling your brain the presence of pain. Your body needs only seconds to take the impact of a hit or cut, send the signal to your brain, and feel the resulting pain in the affected area.

Pain is felt from mild and sporadic, to intense and constant. This is how we determine when pain is acute or chronic.

Acute Pain

If you’ve ever gotten a skinned knee or been in a car accident, the quick result of these actions would have brought on acute pain.

Acute pain is the kind that is felt suddenly and will often be described as ‘sharp’ in quality. It generally alerts a person as a warning of disease, or signifying any potential threats to the physical body.

It can be attributed to many events or circumstances, such as:

Recent surgery and the healing process

Broken bones or fracture

Previous (or needed) dental work

Burns, lesions, cuts or blunt impact

Labor ad childbirth during female pregnancy


The levels of acute pain can range anywhere from minimal and quick, to highly severe and lasting for weeks on end.

Generally, acute pain doesn’t persist longer than six months, and it often fades after the underlying cause begins to heal or has been treated.

When pain continues over a year or more, it can depict a deeper issue that may be considered chronic pain.

Chronic Pain

Lingering pain that carries on, whether at high intensity or dull aching, is an indicator of chronic pain. This can drag on, whether the injury to blame has healed or not.

This type can leave your brain sending mixed signals to your body, because the nerve receptors are misinformed, just continuing to send messages at a constant rate, leading to the never-ending agony.

Physical side effects of this type of pain can involve the tensing of muscles, little to no mobility, minimal energy, or changes in mood and appetite.


Emotionally, this can be hazardous to your health, inviting depression, anger, anxiety, and the fear of potentially injuring yourself again. Living in this state of fear could diminish a person’s ability to do his job, or even their daily activities.

Common effects of chronic pain include:

Pounding or throbbing headaches

Lower back pain

Cancer pain

Arthritis pain

Neurogenic pain, due to nerve damage

Psychogenic pain, due to mental confusion caused by pain misinformation

While many generally say their chronic pain came from a previous injury or disease, some don’t ever need any incidents or symptoms to occur before they feel pain. It simply starts for a variety of reasons which can be hard to discern – making a cure that much more difficult.

Handling the onset of acute and chronic pain is treated in different ways as well. Acute pain can resolve itself without any further help, while chronic pain needs more guidance and treatment.

People suffering from acute pain usually only need to seek out primary care for their injuries or knowledge on their problem. On the other hand, people feeling chronic pain require specialised knowledge from a suitable healthcare professional. Neuroscience even comes into play. This is used to reconfigure the problems with the body’s pain receptors and neurotransmitters.


No matter which kind of pain you’re inflicted with, one thing is certain with both types: the need for pain relief.

Leaving it uncontrolled can only magnify the intensity and potentially cause further damage. Therefore, trying to be ‘tough’ and suppress it can be harmful and should never be the right call to make.  

Treatments for Pain


There’s a large gap between simply popping a few over-the-counter painkillers and requiring serious medicine to treat your symptoms. Call your physician or other health professionals to ask their advice before making any medication decisions on your own.

Depending on how badly the pain has persisted, it will be treated in a number of ways.

Options for pain treatment and handling symptoms can involve any of the following:

Non-steroidal anti-inflammatory drugs (NSAIDs)



Localised anesthetic, usually as a shot in the affected area

Nerve blocks (again with anesthetics)


Electrical stimulation

Physical therapy


Psychotherapy (speaking with a professional)

Relaxation techniques, such as deep breathing or meditation

Biofeedback (from one’s own bodily signals)

Behavior modification


Patients may be forced to try various medications to either maximise their pain relief, or determine what works best for their personal needs.

Overall, most forms of pain have been accounted for and can be diagnosed fairly promptly once the underlying cause has been discovered.

If you find yourself suffering from unexpected pain you’re unfamiliar with, or if unusual symptoms have carried on for months on end, it’s time to seek help from a professional.




Your Mum Was Right: It’s Important to Do Your Homework – Especially When it Comes to Physical Therapy

These days, it seems everyone wants fast solutions. Yet positive results can never be achieved without hard work and dedication – even in the case of rehabilitating your body.

That’s why even though a physical therapy session brings instant relief, key exercises and movements at home are needed. Physical recovery happens when there is consistent movement –muscles are worked each day so that the body can improve over time.

During this time, it’s important to follow your physical therapist’s instructions. Your therapist’s efforts and your diligence will make the treatment successful.

Keep reading to find some motivational steps to staying active.

    1. Find Your Purpose

To give yourself the strength and determination to keep going, even through pain or exhaustion, it’s important to keep your end goal in mind.

Why are you undergoing physical therapy? What do you hope to gain once you’ve recovered? Perhaps you’re an athlete wanting to get back on the field, or an avid traveler looking to get back out on the road.


Identifying your purpose for keeping in shape and maintaining good health is the best way to staying committed. Understanding that your treatment will guide you to being the kind of person you want to be will keep you revved up and reaching for that goal line.

In the meantime, don’t push yourself so hard that you get overwhelmed. Advancing through smaller steps will help keep your goals on track and give you less opportunity to want to quit.

Realise that the dream takes time, but it’s possible.  Doing it one day at a time will help you get there.

      1. Match with Someone Like-Minded

If you’re going to your physical therapist multiple times a week, it seems likely you’ll want to get along with this person.

Forming a dependable relationship with your therapist will keep treatments from becoming a chore, or appointments from becoming unappealing.


Find a professional who is your ‘match.’ He/she should motivate you. And to do that he/she should have a positive attitude towards work and your treatment. Having a friendly therapist fostering a  comfortable environment to return to makes all the difference, and even keeps you motivated for your at-home treatment plan.

With this in mind, look for someone you easily connect with. Then, ask to repeatedly see them from then on, allowing yourself to build a friendship so you can build trust in their methods.

      1. Don’t Make Excuses for Yourself

When it comes to making progress on your body, making excuses will not contribute but instead derail any improvement. Your therapist will know if you don’t put in the work.

Simply speaking up and admitting to your lack of putting in the effort, whether intentional or not, is far better than trying to lie or argue your way out of the situation. When you’re honest about it, it will be easier to pinpoint what’s impeding your improvement.

Perhaps you were dealing with too much pain, you have time-management problems or you’re simply not inclined to exercise on your own. Whatever your reason, a good physical therapist will be there to help you. So just be honest, and don’t bank on lame excuses.

      1. Make Plans for Greater Success

Like anything else, most people claim they could not do at-home treatment due to lack of time. But most exercises only require a little time.

Therefore, it is up to you to make time. First step, is to figure out when you have the spare time (or can make spare time) to fit in a few exercises. Even if you need to split them up throughout your day, you’re still putting in the necessary work to lead you to recovery.


Keep alarms to remind yourself, or use apps to keep you on track. Moreover, spend time moving about during your lunch break, or while watching TV. You can also make extra movements during daily chores.

While finding the proper motivation can be tricky, it’s certainly not impossible. Your health should always be a priority, and making the most of what life has to offer you should, in itself, be a powerful motivator.

Only you can hold yourself back, so find a friendly, experienced therapist to help you along your journey to reach your goal.



Feeling Like You Need a Treatment… for Your Treatment? Potential Side Effects of Massage Therapy

Deep tissue massages, chiropractic work, physical therapy — these methods repair and make the body well. And most of the millions who seek professional care benefit from these treatments.  

However, that’s not to say these methods don’t have side effects. Sometimes patients don’t feel as great after a massage, instead, they still feel discomfort. Why does this happen?

Deep Tissue Massage

Deep tissue massage referred to as “Swedish massage,” is a form of massage therapy that intentionally targets muscle groups closest to your bones and/or joints. This is done to realign your muscles, relieving you of any built-up tension or pain.

Massage oils are often used, and therapists work to apply direct pressure with their hands to any and all affected areas. What’s good about this is that the therapist can reach these multiple layers of muscle fibres through slow movements and pressure.


Deep tissue treatments are best used for targeting lower back pain, muscle tightness in the legs, tense neck muscles, and upper back pain. Many of those with chronic muscle pain look to be treated with this massage.

Most Common Side Effects

While complaints of minor reactions to treatment are normal, some more serious and/or rare problems can occur. These are some of the varying risks in undergoing deep tissue massage.

Lingering Pain

Due to the pressurised techniques used in a deep tissue massage, some people have suffered from some version of pain during and/or after their therapy session.


While this may seem alarming, this symptom is actually fairly common, simply because of how massage treatments are done. The movement of muscle fibres causes the stimulation that can often lead to a state of pain.  

If the pain you experience lasts more than a few days, check with your therapist or general practitioner for further advice.

Muscle Aches or Fatigue

Naturally, your muscles are going to feel some soreness after a massage,  since this penetrates the uppermost layers of muscle. Muscles will then feel relaxed, potentially causing fatigue or muscle aches.


Again, any pain or discomfort felt after your appointment should only last a few days.


Experiencing a headache after your deep tissue massage isn’t as common as the previous side effects, yet they’re generally still not something to stress over.


Possible reasons for your head pain may be due to odd positioning of your head during the massage; an induced headache from other pain in the pressurised areas; or, if your neck or upper back was massaged. The muscles near your cranium getting a release of tension or pressure can create a headache.

Fatigue or Sleepiness

As a result of releasing tension, feeling tired or groggy can be a factor after your deep tissue massage.


Releasing tension in the body can reduce stress, whether physically, mentally, or both, yet these symptoms shouldn’t last longer than a good night’s rest after your session.


Inflammation can be a result of constant stimulation during the treatment. Otherwise, it can be a result of an older injury, poor performance from the therapist, or excessive pressure applied during therapy.


Inflammation, like other side effects, should be gone within a few days, but applying ice packs to the inflamed area or taking a low dose of pain relievers could help alleviate your condition.

Redness or Heat (Skin)

Seeing signs of redness or feeling heat is highly common, and typically isn’t serious.

Since this form of massage is intent on applying pressure, the result of this rubbing can cause such effects. Furthermore, the feeling of heat can actually be a good sign, showing muscles reacting positively to treatment and beginning to heal themselves.


While not considered an average response, nausea can sometimes occur after treatment as a release of toxins from your body.


Such release is normal, and drinking water to flush out toxins while resting/getting more sleep should eradicate any more issues.


If you’re seeking treatment from experienced professionals, bruising shouldn’t become a factor. Speaking honestly with your massage therapist about any pre-existing conditions (or simply your ability to bruise easily) should be discussed before further treatments.

If the bruising gets worse or lasts longer than a few days, seek help.

Aggravating an Older Injury

Relaying past injuries to your massage therapist is crucial for avoiding such side effects from past injuries. And, if you’re working with a professional, aggravations shouldn’t occur at all.
bruising after massage

Deep tissue massages and the pressure associated with the methods can stimulate old wounds, so communication is key. It’s highly important, if for no other reason than to reignite or create new injuries to yourself.

No matter what the side effects, the side effects impact of deep tissue massage should not last long, especially if you have a professional therapist. For any more serious or rare reactions, contact your doctor to have the necessary treatment.


Bruise Easily | Mhealth Blog


Bruise Like a Peach? Why Telling Your Physical Therapist That You Bruise Easily is Highly Important

We get a bruise from time to time, unfortunately when we least expect it. But when this happens after sessions of physical therapy or deep tissue massage, clients can be completely surprised. And why not? The bruise appears days after their appointment.

Well not to fear, friends. Bruising during physical therapy and deep tissue massage is actually fairly common. After all, when you’re body’s moved around, tissues cause your blood to rise, causing the unsightly bruising.

Or it can be a sign of a medical issue.

That’s why you should tell your physician if you bruise easily. Your health professional needs to know of any pre-existing condition that may cause heavier bruising.


Tissue Bruising: Causes and Effects

Why does bruising occur?

Discoloration happens because of a reaction known as ecchymosis, which can form bruises. These are due to injured blood vessels.

While this usually happens after an injury, any kind of tissue stimulation can cause the breakage of capillaries. Otherwise, these are several reasons a bruise appears after therapy:

1. High level of pressure after deep tissue massage.

2. Great force exerted to loosen tight muscles through hypertonic massage.

3. Seniors are more likely to bruise as a result of weakened capillary walls or thin, aged skin.

4. Certain medications.


Note that during a deep tissue massage,  pressure is applied to your muscles and the connective tissue underneath, that’s why your masseur or masseuse should be trained before they do this.

Unfortunately, the tissue gets stuck sometimes, creating knots that require excessive pressure to loosen and release. At this point, the right amount of pressure and proper technique is crucial to avoid bruising.

In addition, bruising can occur because of physical factors such as age, genetics, bleeding or clotting disorders, vitamin deficiencies, or excessive sun exposure.

Given this, you also have to tell your therapist that this happens. This way, he or she can apply less pressure to avoid further bruising.

Medications contribute to bruising

Tell your therapist if you’re taking any of the following medications to be sure of what may happen once the massage is complete:


Blood Thinners: these include Aspirin, Ibuprofen (Advil), or Naproxen (Aleve). These cause the smallest of capillary damage to bleed profusely if mishandled.

Dietary Aids and/or Supplements: natural herbs or supplements like fish oil, ginkgo, dang gui and garlic aids in blood thinning.

Corticosteroids: examples such as cortisone, hydrocortisone, and methylprednisolone. These are usually administered to halt the inflammation, potentially causing the skin to thin, leaving it vulnerable to bruising.

Despite the pain and bruising, a light massage is worth it for the body.  But before having one, best to tell your physician your medical history.

If you experienced bruising or discoloration, the best treatment is to utilise cold compresses and/or ice packs on the affected region. This aids in reducing blood flow to injured blood vessels, resulting in less bleeding overall.


Swelling and inflammation can also be taken care of by ice packs, best to use within the first 48 hours. After this, you can apply a hot compress.

With this, you should be mindful not to put pressure on the area that can potentially worsen the injury.

If the ice pack or a hot compress isn’t cutting it, you can try prescribed painkillers. But consult your doctor or healthcare professional before taking any medication.

Given that bruising is common when excessive pressure is applied or if you bumped into something and that the solution is fairly simple,  there’s nothing to worry about. Unless this happens frequently and no pressure was applied or the affected area did not get bumped to cause the bruise. In this case, best to see your doctor.  




How to Improve Bone Strength Without Causing Yourself Unnecessary Pain

Scheduling moderate exercise sessions throughout your week is important to your overall health.

Cardio, for instance, makes your heart health and promotes blood flow, while strength training keeps your muscles from weakening, leading to a sturdy, powerful frame.

But what are you supposed to do when you feel pain as you exercise?

For people with previous injuries or of a certain age, exercise causes undue stress on the body, leading them to feel pain when they carry out a new fitness regimen.

Good alternatives are exercises and techniques that have low-impact on the body. These lets the body have the necessary stretching and strengthening support to maintain health for years to come.

stretching and exercise

For Best Results, Go for Weight-Bearing Efforts

Studies show that the best exercises for building up and maintaining strong bones are strengthening techniques, which keep your muscles from weakening.

Weight-bearing exercises produce the best results, while also acting as the most natural remedy for the pain you could have during your rest days. Thankfully, you can choose from a number weight-bearing exercises, including walking, running or dancing.

jogging and running

While standing, when your feet and legs are tasked with supporting your weight, your bones become stronger.

Ergo, you need to do activities that force your body’s muscles to work together. These include resistance exercises which make tendons do their job (keeping your muscles attached to your bones). What’s better is these also boost your bone strength along the way.

And even though all forms of physical activity will help you stay healthy, it’s smart to keep your bones fit so they can do what they’re supposed to and help you reduce the risk of falling and potential injury.

Moreover, these improve steady balance, coordination and proficient stamina. And having these will reduce your odds of falling, making you feel more confident when performing your daily tasks.


But remember, a fitness regime should be complemented by a healthy, balanced diet and of course you should avoid potentially dangerous or harmful situations.

Building Strong Bones During Adolescence Helps You Later in Life

Muscle and bone development that happened during your younger years will undeniably create a powerful skeleton, placing you in a better position in dealing with bone loss.

While the most prominent bone-building years are through age 20. But after 35, bone loss increases as you age.

This is where exercise comes in. Moderate exercise each week can help stall bone loss, even in people who may later develop osteoporosis.

But for bone strength, long exercise sessions don’t have to be the answer. Stimulating your body with brief spurts of high-impact exercises is sufficient in raising your heart rate and enforcing muscle strength, which in turn strengthens bones.


In other words, anything that may involve running or jumping can give your skeleton a jolt that’s necessary for keeping your body frame in check.

Try something like running up a flight of stairs, causing a chain reaction in your connected bones going both up and down the staircase. However, if this routine is too strenuous, you can simply walk up and down the stairs.

A word of caution: if you’re of the age where fractures may occur, take it easy on the higher impact exercises and focus more on the strength-building, low-impact activities.


Walking and stair-step machines may, indeed, help prevent bone loss on their own, improving your balance and muscle strength in the meantime.

Do muscle-strengthening activities at least two days a week. For strengthening bones, we suggest the following:

Resistance strength training, or weightlifting;

Climbing stairs;

Taking on moderate loads, such as groceries;

Using resistance bands during workouts;

Intense gardening; and

Cross-training machines

You may always be in fear of falling. This is perfectly normal. Studies show that in a majority of seniors, this fear presents itself quite frequently.

But don’t let this fear grip you. If you stop moving altogether, you’ll inevitably start to lose strength and balance in your entire body frame, making you more susceptible to falls or bone fractures.

Apart from staying active, we recommend these exercises which involve a combination of strength, balance and endurance training to prevent falls:

Body-weight training

Flexibility maneuvers

Tai Chi

Walking, brisk or normal

Light dancing

Light aerobics


Simple cross-training machines with light weights


Try These Myriads of Gentle Exercises for Reducing Pain

Go a step further and create dynamic routines that will keep you going for weeks!

For low-impact sitting exercises, why not try the upper body twist. While sitting up straight in a sturdy chair, cross your arms over your chest and twist slowly from one side to the other to rotate your spine and upper torso.

Further, engage your legs by trying some hip marching. Sitting in the same chair, upright with hands on your knees, lift each leg with your knees still bent. Or, go for some basic ankle stretches by extending your leg outward and slowly rotating your ankle clockwise, then counterclockwise.


Complement these with some strength exercises: mini squats, calf raises, sideways leg lifts, or wall press-ups.

Enhance your coordination and balance with these sets: sideways walking, the simple grapevine, or the heel-to-toe walk.

Feel more loose and relaxed in your skin by incorporating these flexibility exercises: the sideways bend, the neck stretch, or the calf stretch.

If you’re trying to prevent the onset of exercise-related pain, finding useful methods that still make an impact for your overall physical fitness is key.

And stopping an exercise regimen altogether can wreak havoc on your body, thereby leading you down a path of potentially greater pain.

Try these routines and find the best of both worlds!

Recover From Injury Quickly: Give Your Muscles Power Again With These Simple Exercises


Recover From Injury Quickly: Give Your Muscles Power Again With These Simple Exercises

Muscle strain or pain happens to everyone (generally at the most inopportune moment).

Whether due to extreme exercise, unexpected mishaps, or simply old age, everyone can have muscle injury or strain. This makes the body feel hurt and weak, sometimes even if the injury has been healed for weeks.

While something like a twisted ankle or the blunt force of something heavy can cause bruising and soreness, such injuries heal themselves fairly quickly, leaving you physically well again after just a few days.

In contrast, worse injuries can make a person feel weak longer. To recover quickly, you need physical training, so that your body can get well sooner.

The most important thing, regardless if it’s a simple or more complicated injury, is to keep the injury site from becoming too weak. And remember that you can’t fully recover the power in your muscle without you helping it along.

For this, you must keep your body active, most especially the injured muscle.Here are a few exercises to help rebuild your strength and stamina.

Upper and Lower Arms

Perhaps you threw your shoulder out during a game of catch with your nephew, or you injured your elbow at the gym.
Start with small, low-impact stretching exercises to simply increase blood flow and give attention to the muscle in question.

For upper arms, extend each arm horizontally across your chest to stretch your deltoids. Do some small shoulder shrugs, rotating your shoulders in a circular motion from from front to back.


Or, if you feel that adding light weights wouldn’t create more soreness or fatigue, try incorporating them and doing some bicep curls to work your muscles and rebuild lost strength.

For your forearms, starting as easy as squeezing a stress ball can create enough mobility to flex your muscles and give them a nice warm-up through a few sets or repetitions.


To really work your full arms and even incorporate your upper torso and shoulders, do a few standing push-ups.

Stand facing the wall, with your arms extended straight, hands touching the wall, and feet shoulder-width apart. Lean your body weight towards the wall, maintaining a regular push-up stance throughout the full maneuver, keeping your spine straight and abs tightened. Push back out again, like a normal push-up, using the wall as your support.

With this, you use the the same muscles without having them support your entire weight which could cause further injury.

These low-impact stretches and exercises will stimulate your muscles and give your arms’ strength back in no time.

Upper and Lower Legs

Leg injuries include spraining an ankle and pulling a hamstring or simply falling and landing on them at an awkward angle.

In case you have these, making sure you won’t overexert yourself.

Start by sitting in an upright chair or stool. Roll your ankles slowly, going both clockwise and counterclockwise to give the joint some necessary motion. Doing this will also warm your calves a bit as well, leading you into this next move.

Sitting on the same chair (or moving to the ground if your prefer), try straightening your legs outward and reaching your arms and upper torso towards your toes, as far as you can comfortably go. Only go far enough to feel a light stretch; if the exercise feels too stressed or painful, pull back a bit, simply laying your hand on your calf instead.

foot exercise

This will flex both your calves and hamstrings, not to mention your lower back, giving you a well-rounded lower body movement that is still low-impact.

To work your quads, try the basic quad stretch. While standing, feet shoulder width apart, hands at your sides, lift one calf back and upwards towards your rear. Grab your foot or ankle and hold this position, using your opposite arm for balance against a table or wall.

Switch sides so both quads can receive a nice, warming stretch.

Upper and Lower Back

Prolonged sitting will always leave you with some back pains and contribute to bad posture.

desk exercise

Try doing some sitting rotations at your desk, like crossing your arms across your chest and slowly rotating your upper torso to your left, repeating the motion on the other side. This will help increase the flexibility in your spine and keep your spinal disks from resting atop each other for too long during the day.

For your lumbar region, take a few minutes each hour to stand and stretch down to your toes, as far as is comfortable to reach.

Simple movements and exercises like these may seem too trivial to help an injury in theory. However, these small steps daily will ensure you don’t aggravate an injury, while also keeping your muscles and joints active and warm.

Such maneuvers to elevate your health overall, giving your body back the strength as it recovers from injury.

Origins of Pilates


The Man Behind the Movement: How Joseph Pilates Started a Fitness Revolution

Many diet and fitness regimens have a knack for becoming the hottest new trend… before dying out after a few months on the scene, until the next big fad arrives to take its place.

But there are regimens that last longer and remain popular over time. This is primarily because these routines work.

Joseph Pilates

Joseph Pilates, a German physical trainer, was determined to create a training routine that would ultimately change lives. He became well known for inventing “Pilates,” a method of physical fitness that leans and tones the body for optimal health.

So who was this man, and why did he make it his goal in life to change the course of physical health?


Personal Struggle Led to New Concepts of Physical Well-Being

The man behind the Pilates concept had a difficult upbringing, becoming a victim of his own body due to countless health issues.

Joseph Pilates

Joseph H. Pilates, born on Dec. 9, 1883 in Germany, lived a hard early life as a sickly child. He suffered from asthma, rickets, and rheumatic fever, conditions that plagued him for years.

Given this, he decided to devote his life to improving his overall strength, which came easier to him after being introduced by his father to gymnastics and bodybuilding. Once he mastered these techniques, he went on to learn martial arts like jiu jitsu and boxing.

When he reached the age of 14, he had almost entirely changed his outlook on life.

He believed that the world’s new, modern lifestyle was creating a generation of unhealthy citizens. Significant bad posture and inefficient breathing techniques were, in Pilates’ mind, extenuating circumstances of this lifestyle, causing poor health overall.

Therefore, he created a series of exercises and training methods, procuring the right equipment, specifications, and tuning necessary to teach these methods to the wider public.

Pilates, while devoted to his new teachings, still understandably needed to earn a living though. He landed roles in various areas of physical fitness, including as a professional boxer, a circus-performer, and a self-defense trainer at police schools and Scotland Yard to keep up his strength and fitness regimen.

However, the time period delayed his goals even further, as the onset of WWI changed his current course of life. British authorities enrolled him, along with other German citizens, into an internment camp.

While in this stage of his life at Lancaster Castle, Pilates taught wrestling and self-defense, claiming that his best students would soon emerge stronger than they were before their internment.

It was during this episode that he started honing his techniques, teaching his system of minimal mat exercises that would soon come to be known as “Contrology.”

Hs time in internment allowed Pilates to further develop this concept of a comprehensive system of physical exercise. Learning more varied skills from studying yoga and animal movements, he continued to refine these methods, training and experimenting with these ideas with his fellow inmates.

After returning to Germany by the end of WWI, Pilates decided to collaborate with other experienced trainers in dance and physical exercise. While continuing his studies, however, Germany soon became too small of a hub for his larger-than-life motivations.

Learn Key Elements and Benefits of Pilates

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Taking on the Big City, with Dreams of Making Change

By 1925, Pilates had left his training in Hamburg to board a ship to America.

It was here that he met his future wife, Clara, and the two opened a studio in New York City. From this time through the 1960’s, the two continued teaching and supervising the Pilates concepts to a greater amount of willing participants.

The idea of “contrology” in Pilates works to encourage the use of the mind to control one’s muscles, focusing most of the attention on the core muscles. These techniques aid in keeping the body balanced, providing stability for one’s muscular and skeletal frame.

More to the point, Pilates exercises are intent on teaching awareness of breath and of the alignment of the spine, to really tone the deeper torso and abdominal muscles.

With these key concepts in mind, Joseph and Clara ended up reaching out to a number of fellow New Yorkers from the local dance and performing arts communities, who later became a devoted following to their teachings.

George Balanchine and Martha Graham

Popular dancers like George Balanchine and Martha Graham soon trusted in the Pilates’ methods, regularly sending their students to the couple for help in their training and rehabilitation. After all, the Pilates exercise regimen stood on the grounds of building flexibility, strength and stamina, all important factors to the performance of a dancer.

Then, once word got out in the ballet community of this new, wonderful fitness craze, the elite, society women soon followed suit. The couple’s popularity began to skyrocket, and the Pilates method continued growing into a household fitness brand.

Understanding the extent of his reach at this point, Joseph Pilates decided to write several books on his health practices, such as Return to Life through Contrology and Your Health.


The Pilates Fitness Style Lives On

Though Joseph Pilates passed away in 1967 at the age of 83, his mind and body training methods are still garnering a huge following in today’s fitness industry.

As the most basic exercise of this regimen continue to reshape (literally) its devoted followers, strengthening their core abdominals while also correcting poor posture, the number of those indulging in Pilates has grown exponentially over the years.

Its greatest attraction is duly in part to its easy accessibility to everyone, regardless of age, gender, or the level of physical shape each follower is in.

And overall, Pilates’ movements encourage mind and body connectivity, giving each who practice a well-rounded physical and mental breakthrough that keeps motivation high and results consistent.

Though Joseph Pilates no longer sees the impact of his creation, it certainly has withstood the test of time – which is more than most physical fitness trends can say.

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