Headache

Memorial-Day-Hands-Discount

Let’s celebrate Memorial Day…

with a discounted massage therapy session! Today, 5/24 through Saturday, 6/4 take $10 OFF a one-hour massage, (or longer).

Call our clinic at 724-774-8470 and schedule your appointment today. Mention this post and get $10 OFF.

Offer is not combinable with other offers or specials. No limit on offer use while valid. Expires 6/4/16 at 5 pm.

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Have you heard of iPosture, turtling or text neck? The symptoms can manifest as pain in the head, neck, shoulders, arms or back. With many more people spending a lot more time at their computer and on their smart phones, these symptoms are becoming more common.

Vladimir Janda described this posture as the upper cross syndrome and your massage therapist has an app for that!

Read the full article by John Lundy,

Doctors see increase in neck pain from people looking down at phones printed in The Duluth News Tribune on Jan 13, 2015.

 Text Neck

 

 

 

 

 

 

 

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Winter-Neck-PainThe winter season is in full swing and some of our clients here at Russ Medical and Sport Massage Clinic have been reporting more frequent headaches, neck pain, shoulder pain, back pain and stiffness.

Clients are reporting an increase in these painful conditions for a number of reasons!

 

During the winter months, our activities change. People are spending more time indoors reading, working on their electronic devices, (computers, tablets, gaming systems and smart phones) and watching more television. Unfortunately, we do not always practice the best posture while engaging in these static and repetitive activities. Furthermore, during the colder winter months there is a greater chance that our neck and shoulders can be exposed to cold temperatures while we are out-of-doors. This can occur while we are shoveling snow, commuting to our various destinations or enjoying winter activities in the great outdoors.

If you can relate to any these scenarios, here are a few suggestions you might want to keep in mind:

1- Be aware of your POSTURE. If you can catch yourself practicing poor posture, you can correct yourself.

2- Take occasional BREAKS from static or repetitive activities. Get up and move around for a few minutes, then resume your activity.

3- Keep your neck and shoulders covered and WARM when out-of-doors. Exposing these body parts to prolonged cold temperatures can contribute to the muscles becoming spasmodic and painful.

4- STRETCH the sore, tight, stiff areas of your body. Below is a chart of some stretches that may be helpful.

Some of us are winter people that revel in the activities that the season brings, some of us tend to want to stay indoors and hibernate through the winter season. No matter which you are, winter can be a lot more fun if you have less pain. Enjoy the season!

 

Stretch-Rotine

About Richard Russ:

Richard Russ is a massage therapist and the owner of Russ Medical and Sport Massage Clinic. Learn more about him here and connect with him on FacebookTwitterGoogle+, and  LinkedIn. Email Richard at info@beavercountymassage.com.

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 Give us two-minutes and we’ll show you what massage therapy at Russ Medical and Sport Massage Clinic can do for you!
Richard Russ is a massage therapist and the owner of Russ Medical and Sport Massage Clinic. Learn more about him here and connect with him on FacebookTwitterGoogle+,  LinkedIn and at info@beavercountymassage.com.

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By: Peter J. Schubbe, DC

One of the more common causes of back injuries during the winter months is snow removal. Using the wrong body mechanics when shoveling snow can put undue stress on the lower back and lead to a painful muscle strain, or possibly more serious back injuries, such as a herniated disc or disc degeneration.

 

The following snow removal tips can help you to avoid low back injuries and pain during the snowy winter season.

Pick the Right Snow Shovel

An ergonomic snow shovel can help take some of the effort out of your snow removal chores. A shovel with a curved handle or an adjustable handle length will minimize painful bending, requiring you to bend your knees only slightly and arch your back very slightly while keeping the shovel blade on the ground. In addition, a small, lightweight, plastic blade helps reduce the amount of weight that you are moving.

Warm Up Thoroughly

Cold, tight muscles are more prone to injury than warmed up, flexible muscles. Do your back a favor by warming up for five to ten minutes before shoveling or any strenuous activity. Get your blood moving with a brisk walk, marching in place, or another full-body activity. Then, stretch your low back and hamstrings (the large muscles in the back of the thigh) with some gentle stretching exercises. Limber up your arms and shoulders with a body hug.

Pace Yourself

Shoveling small amounts of snow frequently is less strenuous than shoveling a large pile at once. If possible, removing snow over a period of days will lessen the strain on the back and arms. In deep snow, remove a few inches off the top at a time, rather than attempting to shovel the full depth at once. When shoveling, take a break for a minute or two every 10-15 minutes or if you feel overworked at any point. Use this opportunity to stretch your arms, shoulders, and back to keep them warm and flexible.

Use Ergonomic Lifting Techniques

Whenever possible, push the snow to one side rather than lifting it. When lifting the snow shovel is necessary, make sure to use ergonomic lifting techniques:

•Always face towards the object you intend to lift (ie have your shoulders and hips both squarely facing it)

•Bend at the hips, not the low back, and push the chest out, pointing forward. Then, bend your knees and lift with your leg muscles, keeping your back straight

•Keep your loads light and do not lift an object that is too heavy for you

•If you must lift a shovel full, grip the shovel with one hand as close to the blade as comfortably possible and the other hand on the handle (handle and arm length will vary the technique)

•Avoid twisting the back to move your object to its new location – always pivot your whole body to face the new direction

•Keep the heaviest part of the object close to your body at your center of gravity – do not extend your arms to throw the snow

•Walk to the new location to deposit the item rather than reaching or tossing

When gripping the shovel, keep your hands about 12 inches apart to provide greater stability and minimize the chances of injuring your low back.

Keep Your Feet on the Ground

Slippery conditions while shoveling can lead to slipping and/or falls and strains that can injure your back. Shoes or boots with good treads will help to minimize injuries from slipping. Spreading sand, rock salt, or kitty litter on your sidewalk or driveway will increase traction and reduce the likelihood of slipping on the ice.

If Possible, Stop Shoveling – Use a Snow Blower Instead

When used correctly, a snow blower can put less stress on your low back than shoveling. Avoid stressing your back by using the power of your legs to push the snow blower while keeping your back straight and knees bent.

These tips can help to make snow removal less of a strain on your low back. Keeping these guidelines in mind during the winter season will lessen the chances of a developing new back problems or worsening your low back pain while shoveling, and hopefully make your winter a healthier and more enjoyable experience.

Original Article at: http://www.spine-health.com/wellness/ergonomics/snow-shoveling-techniques-prevent-low-back-injuries

 

Richard Russ is a massage therapist and the owner of Russ Medical and Sport Massage Clinic. Learn more about him here and connect with him on FacebookTwitterGoogle+,  LinkedIn. Email Richard at info@beavercountymassage.com.

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We had a patient in today suffering with a nasty headache that had endured for three days. After her one-hour massage, no headache!

Many headache suffers have tight muscles in their neck, shoulders and the base of their skull. If you have tight muscles due to bad posture and over use, massage therapy can help!

We love to show people just how much massage therapy and a little self-care can improve their quality of life!

Russ Medical and Sport Massage Clinic

971 Third Street
Beaver, PA 15009

724-774-8470

www.beavercountymassage.com/

Richard Russ is a massage therapist and the owner of Russ Medical and Sport Massage Clinic. Learn more about him here and connect with him on FacebookTwitterGoogle+,  LinkedIn. Email Richard at info@beavercountymassage.com.

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 This post is for all of you Desk Jockeys. Every sport runs the risk for repetitive use injuries.
Always use proper form during competition and remember to STRETCH!

  

 

 

 

 

 

 

 

 

 

 

 

 

 

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Save $10 on an October massage at Russ Medical and Sport Massage Clinic! Find your coupon in our October newsletter.
http://myemail.constantcontact.com/October-Newsletter–Russ-Medical-and-Sport-Massage-Clinic.html?soid=1109659039547&aid=-25tUV9zbH4

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Hello All,

This BLOG post is to announce that Russ Medical and Sport Massage Clinics August 2012 Newsletter has been sent!

If you are not a subscriber to our massage therapy newsletter and email discounts, you are missing out on alot of great massage therapy info and updates, not to mention some GREAT SAVINGS on our massage therapy services! These discounts are ONLY available to our newsletter subscribers! You can subscribe to our newsletter by clicking on this link: Newsletter and Email Coupon Subscription.

This months issue contains articles addressing “Repetitive Strain Injurys Around the Home” and “How Older Americans are Using Massage Therapy to Manage Thier Pain.” The August issue also contains an exclussive discount coupon for a one-hour massage during the month of August!

You can read the August issue now by clicking on the newsletter image below:

 Thanks for stopping by today and we hope to hear from you soon! 

Russ Medical and Sport Massage Clinic
971 Third Street
Beaver, PA 15009 
724-774-8470
http://www.beavercountymassage.com/

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Most homeowners know all too well that every season of the year brings with it seasonal home improvement, maintenance activities and duties.

  • Spring with gardening and landscaping
  • Summer with home improvement projects and lawn maintenance
  • Fall with leaf raking and winterization and
  • Winter, (if you live where there is snowfall) snow removal

Just to name a few.

All of these activities carry with them the potential to leave you suffering with a repetitive strain injury or RSI. If you do too much too quickly, use improper body mechanics or are deconditioned to that particular activity.

Here at Russ Medical and Sport Massage Clinic, it is a weekly occurrence that a patient walks into our clinic complaining of pain in a body part and states that, “it is a direct result of their latest home improvement project.”

According to the US Department of Labor, “ RSIs account for one in four lost-time injuries and illnesses reported by employers to the Bureau of Labor Statistics, 615,000 in 1993. Of that number, 65 percent involved backs and 32 percent involved upper extremities.”

Mosby’s Dental Dictionary, 2nd edition defines repetitive strain injury as:

Repetitive strain injury (RSI)-n a loose group of injuries that occur to muscles, nerves, and tendons as a result of repetitive movements of particular body parts. It is caused or aggravated by frequently repeated movements, such as computer strokes or the use of vibrating equipment. Symptoms include pain, tingling, or swelling of the affected body part. Also known as
overuse syndrome or
cumulative trauma disorder.

To avoid having to rehab a repetitive strain injury, listen to your body when you are performing strenuous or repetitive activity. If your muscles begin to burn, ache, pinch or become weak, stop and rest.

Try stretching the affected area(s). You can find a full body stretch routine on our website at: http://www.beavercountymassage.com/stretching-illustrations/

If you do find yourself dealing with an RSI remember the acronym R.I.C.E:

R- Rest from or adjust the pace of the offending activity.
I- Ice the affected area for twenty-minutes on and twenty-minutes off as needed.
C- Compression, via an elastic wrap or sleeve to reduce swelling of the body part when applicable.
E- Elevate the affected area when applicable, to allow gravity to assist with reducing the inflammation.

If the self-help approach mentioned above does not seem to relieve your symptoms call your doctor and set up an appointment. It is not uncommon for an RSI to need medical intervention to manage the inflammation and tissue damage.

Since many repetitive strain injuries are diagnosed as soft-tissue injuries, treatments that focus on those tissues can be helpful. Massage therapy can be beneficial in numerous ways. Massage therapy is a type of therapy that can relieve stress, lessen pain, help prevent injury, and speed the healing process. In certain cases, massage therapy can eliminate or reduce the need for surgery or pain medication.  Massage therapy is a natural healing mechanism for various illnesses and injuries, including repetitive strain injuries.  The kneading and stretching techniques that massage therapy incorporates can improve circulation, reduce tension and improve joint movements

Don’t let your next home improvement or home-related activity come to a screeching halt because of RSI. Now that you know what to look for, you can take the appropriate precautions before you are dealing with a full-blown RSI. Remember, “an ounce of prevention is worth a pound of cure” – Benjamin Franklin.

About the Author: Richard Russ is a massage therapist and the owner of Russ Medical and Sport Massage Clinic. Learn more about him here and connect with him on FacebookTwitterGoogle+,  LinkedIn and at info@beavercountymassage.com.

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