Experiencing a stabbing pain in your heel when you take those first steps out of bed in the morning?
You may be one of the millions affected by plantar fasciitis, a common foot condition that can make each step feel like a journey over hot coals. But here’s some good news: by harnessing the power of pressure points, you may find sweet relief from that nagging pain.
In this exploration of pressure points for plantar fasciitis, we'll dive into the world of foot health and demystify the concept of pressure points. A few minutes spent on the right pressure points can transform your daily foot pain from a 9 to a 3 on the agony scale?
So, if you're ready to give your feet a break and take charge of your foot health, read on. Relief may be just a few pressure points away.
Plantar fasciitis, a common foot condition, can put a real damper on your day-to-day activities. It occurs when the plantar fascia—a thick band of tissue on the bottom of your foot—becomes inflamed or irritated, resulting in heel pain. Understanding this underlying structure is crucial for finding relief.
The plantar fascia serves as a shock absorber and supports the arch of your foot. However, repetitive stress or poor foot mechanics can cause tiny tears in the fascia, leading to pain and discomfort.
Anyone, from athletes to office workers, can develop plantar fasciitis. It's especially prevalent in those who spend long hours on their feet or engage in high-impact activities.
The onset of plantar fasciitis doesn't typically trace back to one specific event; rather, it's often the result of a combination of factors. Understanding the causes and risk factors can help you take preventive measures and manage the condition more effectively.
Common Causes:
Risk Factors:
Understanding the root causes of plantar fasciitis empowers you to make proactive changes in your lifestyle and habits. By addressing these factors early on, you can significantly reduce the likelihood of developing or aggravating this painful condition.
When it comes to finding relief for your plantar fasciitis pain, pressure points might not be the first thing that comes to mind. But believe it or not, these tiny, targeted areas on your feet can have a big impact on your overall comfort.
Pressure points are specific areas on the body that, when stimulated, can help alleviate pain and promote relaxation. In the case of plantar fasciitis, stimulating the right pressure points can provide relief directly to the affected area.
Our bodies are wired with a complex network of nerves, and pressure points are thought to tap into this system. By targeting certain points, you're essentially communicating with your nervous system, providing it with a new focus of attention and potentially interrupting pain signals.
The following pressure points are the key ones that will offer plantar fasciitis relief.
When it comes to finding relief for your plantar fasciitis, your calves might just hold the key. By targeting specific pressure points in your calf muscles, you can help alleviate the tension and tightness that often contributes to foot pain.
Here are two pressure points in the calf that can bring you some much-needed relief:
Plantar fasciitis can be incredibly painful, but finding relief might be as simple as applying pressure to specific points on your feet. Here are four pressure points to target for plantar fasciitis pain relief:
These pressure points can be incorporated into your daily routine and can provide significant relief when used consistently.
Listen to your body and adjust the pressure based on your comfort level. When done correctly, targeting these pressure points can complement other treatment methods and help you get back on your feet—pain-free.
When it comes to foot pain, sometimes the answer lies outside the "heel" of the problem. Introducing the peroneal pressure points, the area that helps support and stabilize the ankle and foot.
The main peroneal pressure point is the Bladder 59 (B 59) Fuyang or Instep Yang.
To find it, trace your finger along the outside of your lower leg, about six inches above your ankle bone. B 59 sits right where you feel a small depression or hollow spot.
Applying pressure to this point can have a ripple effect, easing tension and pain in the plantar fascia. It can help reduce inflammation and soothe the pain.
The tibialis anterior and posterior muscles are the main muscles of the calf, located on either side of the shinbone.
When the tibialis anterior muscle tightens, it can tug on the fascia, exacerbating the pain. By targeting the tibialis pressure points, you can help release tension not just in your foot but also up the shin, providing a more comprehensive approach to relief.
Finding the tibialis pressure points isn't as tricky as it sounds. Essentially, you're looking for spots along the tibialis anterior muscle, which runs parallel to the shin bone. To locate these points, follow these steps:
Here are some tips when activating and massaging pressure points to help manage your plantar fasciitis pain:
As with any new therapeutic approach, it's always a good idea to consult with a healthcare professional, especially if you have any underlying conditions or concerns.
Relief may not be immediate, but with consistent practice, you may find that targeting these pressure points brings you one step closer to walking pain-free.
One of the best ways to steer clear of nagging plantar fasciitis pain is to be proactive. Here are some practical tips on how to prevent this condition from setting in or flaring up:
1. Choose Your Footwear Wisely:
2. Be Mindful of Your Gait:
3. Don't Underestimate the Power of Stretching:
4. Gradually Increase Intensity:
5. Maintain a Healthy Weight:
6. Give Your Feet a Break:
By making a few lifestyle tweaks and paying attention to your feet, you can reduce your risk of developing plantar fasciitis in the first place or experiencing a painful flare-up. So, step smartly and give your feet the love and care they deserve.
Even though self-care and pressure point techniques can often alleviate plantar fasciitis pain, there are scenarios when it's crucial to seek professional help. Early intervention and expert guidance can be game-changers, especially in severe cases.
Here are some scenarios where professional treatment should be considered:
Here are some professional treatment options that might be recommended:
Remember, early intervention and expert guidance are crucial, especially when the pain is severe or persistent. In rare cases, surgery might be considered, but it's typically a last resort when all other treatments have failed.
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Sciatica pain is a condition that occurs when the sciatica nerve becomes compressed. This causes intense pain in the lower back, buttocks, and down the back of the legs.
This pain can cause a lot of discomfort and may temporarily reduce the physical activities you can perform.
So, how can you treat this pain? If you are experiencing this pain, a great way to relieve sciatica pain is through stimulating various pressure points around the body.
In this article, we'll discuss various pressure points—heel, leg, back, glute, and hand—that you can use to relieve sciatica and discuss how to locate them.
We will also teach you the best way to massage these pressure points so that you can find relief and ease sciatica pain.
Acupressure or stimulation of pressure points is an alternative medicine methodology with roots in ancient China. Treatment effects are achieved by stimulating pressure points using acute pressure.
Studies suggest that acupressure is more effective at relieving the pain, numbness, and tingling associated with sciatica compared to modern medicinal treatments.
They have been observed to assist in reprogramming the muscles, encouraging them to maintain a relaxed state.
Acute pressure block of the sciatic nerve is a newly reported analgesic method based on a current neuroscience concept: stimulation of the peripheral nerves increases the pain threshold.
These treatments aid in addressing sciatica by triggering the release of natural pain-relieving substances, such as endorphins and enkephalins, from both the brain and the nervous system.
A diverse range of pressure points is linked to the treatment of sciatica pain, as well as addressing general back and leg discomfort.
In this section, we will take a close look at the pressure for sciatica pain that can be found in various parts of the body.
We will also discuss exactly where to locate them, how they help sciatica, and any other ailments they may be helpful for.
Kunlun is a pressure point located on the heel of the foot. The pressure point is found on the outside of the heel, in the deep groove next to the outside ankle bone.
This location of Kunlun is on the pathway of the bladder meridian. Stimulating the Kunlun pressure point is believed to offer relief from sciatica by easing the tension or blockages along the bladder meridian.
Activating this pressure point is also thought to release stagnant energy, reduce inflammation, and relax the surrounding muscles and nerves, potentially easing the pain associated with sciatica.
Experts believe that it influences the lower back, buttocks, and leg areas—common regions affected by sciatica. Activating Kunlun will help to relieve pain in the associated leg.
This pressure point is also used to help induce labor or to tend to the pains of labor.
2. Urinary Bladder 62 (UB 62) - Shenmai or Extending Vessel
Urinary Bladder 62 or the Shenmai pressure point can be found below the outer ankle bone on each foot.
Activation of this pressure point may alleviate tension in the back and could potentially aid in reducing overall anxiety levels.
Shenmai, as an ankle pressure point, serves multiple purposes:
Stimulating Shenmai aims to regulate this energy flow, potentially easing clinical pain and discomfort caused by sciatic nerve irritation or compression.
The Stomach 36 or Zu San Li pressure point is situated on the lower leg, about 4 finger widths below the bottom of the kneecap and 1 finger width from the shin towards the outside of the leg.
Stimulating this pressure point is believed to aid in alleviating sciatic nerve pain specifically pain in the back, legs, and hips. This can contribute to easing the tension and stiffness often associated with sciatica.
While it's not directly on the sciatic nerve pathway, this pressure point is believed to influence the flow of Qi energy throughout the body increasing overall energy levels, as well as decreasing anxiety.
2. Bladder 40 (B 40 or BL 40) - Weizhong or Supporting Middle
Weizhong pressure point can be found directly in the back of each knee, specifically at the midpoint of the popliteal crease, between the tendons of the biceps femoris and semitendinosus muscle.
Functions of the Weizhong pressure point include:
Utilizing this pressure point is known for treating any pain in the spinal cord and can help with leg pain from sciatica.
The Weizhong pressure point is also beneficial for addressing muscle spasms, knee stiffness, and general arthritis, offering relief from associated stiffness commonly experienced with sciatica.
Weizhong is an excellent point for any low back condition, acute or chronic. It is also known to help skin conditions.
The Will’s Chamber pressure point is located on the lower back and can be found four finger widths from the spine on both sides.
Activation of Will’s Chamber is known to be beneficial in managing acute sciatica pain. This point is connected to the bladder meridian, which is associated with the lower back and leg regions.
The acupoint can help relax the muscles in the lower back, helping relieve overall muscle stiffness.
Will’s Chamber is also often used to alleviate gastrointestinal issues such as bloating, gas, and indigestion.
2. Bladder 23 (B 23) - Shenshu or Kidney Shu or Sea of Vitality
Shenshu pressure point is located on the lower back halfway between the hip bone and the start of your ribs. This acupressure point is linked to the kidney meridian with the close relationship with the lower back and leg regions.
Activating Shenshu is known to help regulate the blood in the lower back, which can help reduce muscle tension and back pain, and potentially ease sciatic nerve pain and associated discomfort.
In Traditional Chinese medicine, Shenshu also holds importance in maintaining kidney health and vitality, making it a valuable approach for safeguarding against different types of disease targeting the kidney.
Functions of the Shenshu pressure point include:
The huantiao pressure point is located in the glutes. This pressure point can be found on the outer side of the buttocks, halfway between the hip bone and the base of the buttock on either side.
Spasms in the piriformis muscle, situated in the buttocks, often lead to buttock pain and are a frequent source of sciatic pain. In these situations, Huantiao pressure point stimulation is commonly an effective treatment in potentially easing this discomfort of the piriformis muscle.
Stimulating Huantiao helps relax the gluteal muscles, reducing tension and easing stiffness commonly associated with sciatica. It can help release the tension and blockages along the pathway of the sciatic nerve, thereby reducing pain and discomfort associated with sciatica.
This pressure point is associated with the Gallbladder meridian, which traverses the lower body. This is a great pressure point for relieving leg pain as well as hip and lower back pain.
The Hegu point is located on the hand, between the thumb and index finger, on the top surface.
Renowned for its versatility in providing rapid pain relief, it is primarily used for headaches and sinus pain but is also effective in alleviating lower back pain, including symptoms associated with sciatica.
Stimulation of this point triggers the release of endorphins, the body's natural painkillers, offering relief from various types of pain, including sciatica. Additionally, it promotes relaxation, which can help reduce muscle tension and the stiffness that often accompanies sciatica.
It's important to acknowledge that while LI 4 can be effective for pain in the hands or upper body, its direct impact on sciatic pain in the lower body, such as leg pain, may vary.
2. T 22.05 - Ling Gu
Ling Gu pressure point comes from the renowned Tung family style of acupuncture and is a highly effective acupuncture point for relieving sciatic pain.
To find Ling Gu, locate the bony point at the top of the second metacarpal. Use the hand opposite to the side experiencing pain.
It is known to relieve various body discomforts such as:
Here's a general approach to massage these points:
Dealing with sciatica pain is an incredibly painful condition that often drives individuals to seek immediate relief. While numerous treatments exist, employing acupressure points can be an effective method of pain alleviation for some.
It's important to understand the locations of these points for effective stimulation. Simple methods like applying pressure with fingers or using a tennis ball for larger points can provide relief but should be used in moderation.
Beyond alleviating sciatic pain, these pressure points can also promote muscle relaxation and overall well-being.
One of the main advantages of pressure point massage is its accessibility. It doesn't require specialized equipment, making it a convenient home remedy for relief from sciatica pain.
However, if pain persists or worsens, you should seek guidance from a licensed massage therapist or healthcare professional experienced in pain relief therapies. This ensures a comprehensive treatment plan tailored to individual needs.
Gaining an understanding of these trigger points can empower individuals to potentially find relief and better manage the challenges of sciatica.
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Temporomandibular Joint (TMJ) pain can be a nuisance at its best, and a debilitating condition at its worst. Whether you’re experiencing mild or severe TMJ pain, chances are you want to relieve it quickly and effectively.
Luckily, activating the correct acupressure points can relieve some of the tension and pain caused by TMJ.
We will also highlight trigger points that aid in alleviating TMJ Pain and discomfort, suggesting at-home exercises for relieving TMJ pain, and providing guidance on when it might be necessary to seek medical attention for this condition. It covers various aspects including pointing out triggers that induce TMJ pain.
To dive deeper, let's first examine what triggers TMJ pain and understand how specific trigger points and exercises can offer relief.
The temporomandibular joint disorder is a common condition that causes jaw pain and tension in the jaw and its surrounding areas.
We can blame the pain on the masseter muscle, which covers the jaw over your teeth. The masseter muscle plays a significant role in mastication (chewing) and is essential for proper jaw movement and function.
Issues with the masseter muscle, such as tension or spasms, can contribute to TMJ pain and related jaw discomfort. Pain can range from mild to extreme, affecting anything from the jaw joints, muscles, and ligaments.
It can also cause headaches and pain in the areas beyond the jaw, depending on how severe the tension is.
Factors that can trigger TMJ Pain:
Often, TMJ pain is caused by a number of these factors combined, which can result in very painful effects that need immediate relief.
There are multiple pressure points to help relieve TMJ pain. Massaging and stimulating these specific points can induce relaxation in the tense muscles and ligaments responsible for the discomfort, enabling you to proceed with your day without experiencing any pain.
In this section, we have gathered some of the best TMJ pressure points for you to turn to next time you’re experiencing TMJ pain.
ST 5, referred to as the Great Reception or "Daying" in Traditional Chinese medicine, stands out as an effective trigger point for alleviating TMJ pain.
It's located anteriorly to the angle of the mandible, precisely along the jawline where the jaw protrudes and alters direction. Another way to pinpoint this spot is by identifying the pulsation of your facial artery.
Applying gentle pressure to this point serves as an excellent method for easing TMJ pain.
Benefits of activating the ST 5:
By targeting ST 5, individuals might experience improved blood circulation in the facial region, leading to enhanced facial muscle relaxation.
This can potentially aid in reducing tension not only in the TMJ but also in surrounding muscles, contributing to relief from jaw-related issues.
The activation of ST 5 may also assist in promoting better salivary gland function, potentially helping to alleviate symptoms of dry mouth, and facilitating a more balanced oral environment.
ST 6 is the Jawbone pressure point. It is also known as Jiache in Chinese medicine is another way to effectively alleviate TMJ pain.
Locating this pressure point involves clenching your teeth and contracting your cheeks.
Positioned halfway between the corner of your mouth and the bottom of your earlobes, you will feel (and potentially see) jaw muscles that are flexing. This specific area is where gentle pressure and massage can be applied.
Benefits of targeting the ST 6:
Stimulating ST 6 can also help improve jaw mobility and reduce stiffness. Regular activation of this pressure point may contribute to overall relaxation of the jaw area and lessen the intensity and frequency of TMJ pain and symptoms.
Another fantastic TMJ pressure point is the Xiaguan (Below the Joint) point, also commonly known as ST 7.
This point can be located on your face, directly in front of your ear. You should feel a small depression or soft spot in this area, which is the point you want to stimulate.
Benefits of targeting the ST 7:
It is a great pressure point to have at your fingertips as it offers such widespread relief.
If you have a particularly awful toothache due to TMJ, GB 2 is a good pressure point to turn to for relief.
According to Traditional Chinese medicine, GB 2 removes obstructions from the channel, benefits the ears, and expels exterior wind.
This pressure point can be found by opening your mouth and feeling your tragus and the small depression that appears there.
You should be able to feel the depression appear and disappear as you open your mouth.
Benefits of targeting the GB 2:
GB 2 pressure point also exhibits potential benefits for other conditions such as mumps-related discomfort and aiding in the management of eye and mouth deviation.
Stimulating SJ 17, also known as Yifeng or Wind Screen is a highly effective way of gaining some relief from TMJ-related pain.
SJ 17 improves the ears, soothes the ear, eliminates wind, clears heat, activates the channel, and alleviates pain.
You can locate this pressure point by feeling behind the bottom of your earlobe. There should be a depression at this point on either side of the top of the neck, which is where the pressure point is located.
Benefits of targeting the SJ 17:
The point is also considered to dispel wind, benefit the head/face and ears, and activate the meridian.
As well as utilizing trigger points to help relieve TMJ pain, incorporating specific at-home exercises can aid in managing TMJ disorder.
These exercises aim to strengthen the jaw muscles, enhancing their resilience against tension and reducing the likelihood of pain occurrence.
Here are some easy, at-home exercises you can perform alongside stimulating your trigger points to help you get on top of TMJ pain:
Aside from at-home manual therapy, you can also find relief from specialists with a comprehensive understanding of the TMJ such as chiropractors, massage therapists, physical therapists, and osteopathic physicians.
While there are steps you can take to alleviate symptoms of TMJ pain at home, they may not be sufficient in more severe cases.
If your TMJ pain is causing you constant distress or taking you away from your regular work or everyday activities, you likely need to see a healthcare professional.
It's advisable to consult a doctor if:
Also, if you experience jaw locking or have difficulty eating or speaking, it's advisable to consult a qualified healthcare professional for their assessment and advice.
Understanding TMJ pressure points involves several key considerations highlighted in this discussion.
Precision in identifying the exact location of pressure points is crucial for effective relief.
These pressure points also extend their benefits beyond TMJ pain, addressing symptoms such as toothaches, cheek swelling, and even issues like tinnitus, deafness, or facial paralysis.
Also, Integrating pressure point stimulation with at-home exercises to keep your jaw muscles smooth proves complementary for reducing jaw tension.
However, in severe cases such as persistent jaw pain, jaw locking, or difficulty eating or speaking, seeking professional medical advice becomes crucial for accurate diagnosis and tailored pain treatment plans.
Understanding individual responses and knowing when to seek professional guidance is key to effectively managing TMJ discomfort.
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Stimulating pressure points for instant energy has been utilized for centuries.
Stimulating certain pressure points through acupressure and other methods can help provide a quick energy boost and promote alertness.
These pressure points are often used in traditional Chinese medicine to invigorate the body's energy flow, also known as "Qi."
This guide will explore the 6 primary pressure points known for boosting energy and provide the location of acupressure points that will help boost your energy.
If you find yourself lacking energy throughout the day or are exhausted by the time you get to bed for the night, these pressure points may help you find the relief you have been searching for!
The Zusanli or Three Mile Point is an acupressure point found just below our knees. This energy pressure point has many functions, including energization of the legs.
The pressure point is found about 4 finger widths below the bottom of the knee cap, then 1 finger width outside of the shinbone.
To activate ST 36 effectively, gentle yet firm pressure using fingertips or knuckles is applied to this specific area.
Employ circular motions or maintain steady downward pressure for 1-2 minutes while taking deep breaths. This acupressure technique stimulates the point, facilitating the flow of vital energy throughout the body.
This pressure point can also help to provide stress relief and relief from nausea and digestive issues. It can also help with other ailments such as relieving stomach pain, toothaches, and knee pain.
However, it's crucial to exercise caution particularly when pregnant or managing underlying health issues, it's wise to seek guidance from a healthcare expert to safeguard your well-being.
Situated on the outer part of the elbow crease, Large Intestine 11 or LI 11 is precisely found at the end of the elbow crease when the arm is bent at a 90-degree angle.
Its targeted location and believed impact on the body's energy pathways emphasize its role in traditional Chinese medicine.
To do this acupressure massage, apply steady pressure using your thumb or fingertips on LI 11. Use circular motions or gentle pressure for 1-2 minutes while syncing with slow, deep breaths to boost relaxation and effectiveness.
This acupressure point is reputed for its diverse benefits. It's believed to elevate energy levels, regulate the flow of Qi (vital energy), bolster the immune system, and provide pain relief from bodily discomfort.
For example, it can help reduce stomach and other abdominal pains, along with diarrhea and vomiting. It can also help reduce headaches, which may in turn increase energy levels.
The conception Vessel 17, also known as the chest center, can be found in the middle of your chest.
If you follow the line of your nipples to the dip found on your sternum, you will find the Chest Center.
CV 17 is a front-mu (alarm) point of the Pericardium and an influential point of the Qi.
It is also a point of the Sea of Qi, the meeting point of the Conception vessel with the Spleen, Kidney, Small Intestine, and Triple Energizer channels, and an upper energizer point.
To stimulate CV 17 effectively, use your fingertips or palms to apply gentle pressure or perform circular motions on the chest center. A lighter touch is recommended compared to other points.
This is an important pressure point linked to increasing “qi” in the body, thereby increasing your body's energy from within.
CV 17 is also used for various health issues, such as:
Applying pressure at this point also helps to provide emotional relief and rid yourself of stress.
This in turn helps with energy levels. This point is used to relieve anxiety, panic attacks, and heart palpitations resulting from stress.
The Pericardium 6 also known as Neiguan is situated on the inner forearm, approximately three finger-widths above the wrist crease, between the tendons.
It is believed to have a descending function on the body's energy (qi), it helps calm the mind and also relieves motion sickness, nausea, vomiting, and stomach pain.
It is also associated with the "Yin Wei," an Extraordinary Vessel connected to the heart, chest, and emotions, making it helpful in addressing emotional traumas and promoting presence in the current moment.
To activate PC 6, gentle pressure can be applied to the point located on the inner side of the wrist, between the tendons.
This can be done by placing the thumb just below the three fingers of the opposite hand and applying gentle pressure.
The Governor Vessel 20 or Baihui can be found right at the top of the head, precisely where the head meets the neck.
The easiest way to find this pressure point is to connect an invisible line from ear to ear and another one from the back of your head to your forehead. Where these 2 lines meet is where you will find the GV 20 point.
GV 20 is considered a meeting point of the Governing Vessel with the Bladder, Gall Bladder, Triple Energizer, and Liver channels.
It is also where all the yang meridians meet, and it is the invisible channel where the yang energy of the body is extremely prosperous. It is believed to have the effect of calming the nerves, calming the liver, and subduing the yang.
It is known for its diverse applications, including:
GV 20 is also associated with the medical treatment of various chronic diseases, including, rhinitis, high blood pressure, insomnia, and gastroptosis.
This point helps provide relief from tinnitus, which can be energetically draining. If you suffer from ringing or humming in this area, you can also find relief with stimulation at the GV 20.
Spleen 6 or Sanyinjiao is a point that can be found about 4 finger widths above the bone in the inside of your ankle.
To find it, place the pinkie-side edge of your hand against the high point of your medial malleolus (the big bone that sticks out on the inside of your ankle).
With your hand lying flat against your inner leg, SP 6 is located in line with the center of the malleolus at the index finger edge of your hand.
SP 6 is a widely used acupuncture point that is beneficial for various ailments that can result in a lack of energy, such as stress, insomnia, reproductive health, and digestion.
It is probably best known for its use in treating gynecological issues and sexual health in both women and men.
It is also used to treat hormonal disorders like irregular menstruation, menstrual cramps, irregular digestion, and immune disorders.
How to activate SP 6 point:
If the cross-legged position is uncomfortable, focus on one leg at a time. Sit upright with one ankle crossed over the opposite leg.
Use the hand on the same side as the leg you're pressing. Place your thumb on SP 6 and apply firm pressure, following the same procedure as before.
There are various other methods you can employ to help quickly increase your energy levels, in addition to these pressure points.
Pressure points for energy offer a centuries-old practice rooted in traditional medicine, providing a natural and holistic approach to invigorating the body and mind.
Remember, while these points offer potential energy boosts and various health benefits, it's essential to approach them mindfully.
Consistency and proper technique in stimulating these points, combined with a balanced lifestyle encompassing good nutrition, exercise, rest, and stress management, contribute to sustained vitality.
Individual experiences can vary, so it's crucial to listen to your body and, if necessary, consult with a healthcare professional for guidance, especially if pregnant or dealing with specific health concerns.
Incorporating these practices into your routine mindfully can harness the power of pressure points for enhanced energy and overall well-being.
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If you suffered a meniscus injury in your knee, your surgeon may have discussed the possibility of meniscectomy surgery.
During this procedure, a surgeon removes damaged cartilage from your knee. It is important to have a clear understanding of what to expect during the process and how your recovery may unfold.
In this article, we will provide a detailed explanation of a meniscectomy, also known as arthroscopic surgery, and explore the reasons behind your surgeon's recommendation of this procedure for you.
We will also look at the recovery timeline, along with any associated risks and costs that you should be aware of. Read on to find out what your recovery may look like!
Recognizing the need for a meniscectomy starts with understanding your injury. Each knee contains two menisci, composed of cartilage that cushions and stabilizes the knee joint.
Unfortunately, tears can occur in this cartilage due to certain types of accidents. Additionally, some age-related diseases can also cause damage to the meniscus, leading to meniscal tears.
These torn pieces of cartilage can cause knee pain, swelling, and joint locking, all of which can disrupt everyday life. When these symptoms disrupt daily life, a meniscectomy surgery becomes a viable solution.
Let's explore the key factors and situations that make meniscectomy surgery necessary:
The decision to undergo meniscectomy should be a collaborative process between the patient and a healthcare professional, typically an orthopedic surgeon.
Factors such as age, activity level, knee stability, overall health, and the specific characteristics of the meniscus injury play a crucial role in this decision.
Modern medical trends also lean towards preserving the meniscus as much as possible, given the increased risk of arthritis following meniscectomy.
You likely have never given your meniscus much thought until it becomes injured, and the prospect of using a knee brace or undergoing surgery becomes increasingly real.
Your meniscus is a disc-like structure that sits in your knee between your femur and the two bones in your lower leg.
It is made mostly of cartilage and supports your knee joint by allowing it to bend and straighten freely. It also acts as a shock absorber, protecting the underlying bones.
An arthroscopic partial meniscectomy, removes damaged portions of torn cartilage from the knee, often using arthroscopic knee surgery techniques.
Here's what you can expect from a meniscectomy:
Meniscus tear surgery recovery generally takes 4 to 5 weeks to make a full recovery. However, you are likely to regain a lot of function in the week or so following the surgery.
Here's what the general recovery timeline looks like:
Recovery Stage |
Description |
On the Day of Surgery |
|
First Week Post-Op |
|
2-3 Weeks Post-Op |
|
4-6 Weeks After Surgery |
|
Partial meniscectomy recovery time varies from one person to another.
While any recovery period can be frustrating, there are a few things you can do to ensure you optimize your recovery.
Working with a physical therapist can be beneficial both before and after surgery, helping to improve recovery times.
Strengthening the muscles supporting the knee before the surgery can help remove pressure from the meniscus during recovery.
Engaging in physical therapy during your recovery can also expedite the restoration of your range of motion.
During recovery, it is crucial to take the prescribed amount of anti-inflammatories and pain meds.
Properly treating pain will help you regain confidence to keep your knee moving in the first week, which is essential in the recovery process.
Your body is an incredible machine, and in the first few weeks following your operation, it will work overtime to try to heal.
The best thing you can do during this time is to allow your body to heal by ensuring you get enough rest.
This includes maintaining a positive health status by sleeping for at least 8 hours a day, sustaining a balanced diet, and getting fresh air when possible.
The timeline for resuming athletic activities varies, depending on several factors including the type of surgery, the individual's healing process, and the physical impact of the sport.
Sports like swimming may only take a month or two to resume, while most other sports typically involve a recovery period of 3 to 6 months.
General Timeline for Returning to Sports
Low-Impact Sports - Activities like swimming may be resumed relatively quickly, often within a month or two post-surgery, as they place less stress on the knee.
Moderate to High-Impact Sports - For most other sports, especially those involving running, jumping, or contact, a recovery period of 3 to 6 months is typically recommended. This period allows enough time for the knee to heal and regain strength.
Key Considerations for a Safe Return
Like any surgery, there are some risks involved with meniscus tear surgery. Thankfully, since this is a relatively minor surgical procedure, the risks are minimal.
The risks that are involved usually center around general surgery risks and include:
The costs of a meniscectomy surgery vary greatly depending on the type of healthcare insurance you have and the state in which you are located. The average cost is around $18,000.
Costs potentially include:
If you decide that meniscus surgery is not for you, then there are other options you may want to consider, such as:
It is important to note that the effectiveness of these alternatives depends greatly on how large the tear is and whether there is cartilage that is causing the knee to lock.
Because a meniscectomy often involves only small incisions in the knee using a keyhole-like procedure, the recovery time is typically limited to a few weeks.
After your recovery, you should anticipate significantly less pain and joint locking than before the procedure.
However, you should still expect to continue regaining your strength and balance through specialized exercises.
While most people achieve positive outcomes after their procedure, some may still experience discomfort with high-impact activities.
Meniscectomy surgeries are common procedures used to treat meniscus tears, involving small incisions in the knee to remove torn pieces of the meniscus.
After surgery, it is crucial to get adequate rest and collaborate with a physical therapist. Walking with crutches within the first week aids in recovery.
Driving is typically possible around the 3-week mark, and returning to work occurs between 4 to 6 weeks. Discussing risks, benefits, and cost estimates with your surgeon helps plan your recovery.
A meniscectomy is an outpatient, elective surgery to remove the torn meniscus.
Preparation is key for recovery. Working with a physical therapist before surgery and ensuring good home support contribute to a positive recovery.
Embrace your healing journey with confidence, knowing that proactive collaboration with healthcare professionals and a commitment to self-care will pave the way for a positive and successful recovery.
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Have you ever gotten a knee sprain? If so, you'll understand the importance of a swift recovery.
Being aware of the injured knee is crucial for getting early treatment and ensuring a successful recovery.
A knee sprain is when your knee ligaments, or the bands of tissue supporting your knee joint, tear. Knee sprains may occur from a variety of different physical issues and include symptoms such as pain, swelling, and instability of the knee joint.
Treatment and recovery often take time, but the exact duration hinges on whether you have a minor or a severe sprain.
In this article, we will explore knee sprains, covering their causes, knee sprain symptoms, diagnosis, treatment, and prevention.
We want to help you speed up your knee sprain recovery time and prevent these injuries from wreaking havoc in your life.
A knee sprain happens when the ligaments surrounding the knee joint stretch excessively or tear.
The knee joint consists of three bones held together by these ligaments. Ligaments are bands of tissue that provide stability by holding the bones of the knee joint in place.
Depending on the severity of the sprain, you will experience a variety of symptoms. Let's first explore knee sprain causes, so you understand how they will influence how a knee sprain can feel.
Knee sprains can result from a variety of different causes. Mostly, these sprains occur from any physical activity that causes damage to the soft tissue surrounding the knee.
That's why these ligament tears are a common injury among athletes and explain why professional sports teams often have a physical therapist on their team.
Common causes of knee sprains include activities that subject the knee to trauma, such as:
It’s vital to understand the symptoms of a knee sprain to recognize and treat the injury.
There are many symptoms associated with a knee sprain, but the main symptoms likely to occur are pain and tenderness in the knee area.
Other general symptoms include:
The grade and severity of your knee sprain will have different feelings and sensations:
Each level of sprain severity requires appropriate medical attention, with more severe sprains often necessitating more extensive treatment, including potential physical therapy or surgical intervention. It's important to be diagnosed by a healthcare professional.
If you suspect you have a knee sprain, it’s always a good idea to obtain a diagnosis from a medical professional.
To diagnose your sprained knee, a doctor will have you go through a physical exam to evaluate whether there is instability surrounding the knee joint.
They may also ask if you heard a pop in your knee when the injury occurred. The doctor will look for bruising and swelling, as well as assess the cause of the injury.
Other testing may also be used to aid the diagnosis process.
X-rays are used to diagnose fractures or breaks in the bone, while CT scans and MRIs are used to show other damage in the surrounding tissues of the bone.
MRI's are also recommended to understand if there is any cartilage damage. Damaged cartilage will require recurring treatment to protect further deterioration.
Once you’ve acquired a diagnosis for your knee sprain, the next step is to proceed with the treatment process.
Treatment for a knee sprain can be categorized into the following:
Let’s take a look at each of these more closely:
When you first sustain a knee injury, there are several things you should do to decrease the pain and swelling.
Immediate post-injury care can be summarized by the R.I.C.E method, which includes four steps of at-home treatment:
When combined with anti-inflammatory medication, this should address pain and swelling symptoms while you await further medical evaluation.
If you have a suspected knee sprain, it is also important to seek professional medical treatment.
Several components are involved in the medical treatment you may receive.
The first line of treatment may be a form of knee brace that supports your knee for a certain period to aid recovery.
This will likely be given alongside a recommendation to reduce your activity levels while your knee heals.
In addition, painkillers such as acetaminophen may also be taken to address pain from the injury. If stronger painkillers are required, your doctor may also prescribe these for you.
In some cases, surgery may be required to repair the torn ligament. This usually only occurs in the case of more severe injuries where there is a complete tearing of the ligament.
A procedure known as arthrocentesis may also be required if the knee sprain has a large amount of swelling, redness, and warmth.
This procedure involves removing fluid from the joint through a needle after numbing the knee area.
Once you have been diagnosed and treated by your doctor, there is often continued treatment that is required to ensure full recovery and functioning of your knee.
To aid recovery of the knee, physical therapy is often included in the treatment plan.
Physical therapy involves exercises that increase strength in the knee as well as flexibility.
To increase strength, weight training is used for the knee. This may involve using brace weights, resistance bands, and other equipment.
Stretching exercises will be used to increase flexibility of the knee, and to monitor the progress of recovery of the injury.
The time it takes to recover from a knee sprain depends primarily on the severity of the injury.
More severe injuries are referred to as a grade 3 sprain. In this case, surgery is usually performed, and depending on the type of surgery, crutches may be required for up to 8 weeks.
Arthroscopic surgery recovery may not require crutches or for a limited time depending on your personal situation. Rehabilitation with physical therapy will be required. It’s best to speak with your healthcare professionals for a personalized recovery plan.
For a less severe grade 2 sprain where the ligament is partially torn, recovery time will usually take approximately a month.
Lastly, for the least severe sprain, or a grade 1 sprain, the ligament stretches but does not tear. This will likely heal in 1-2 weeks with at-home treatment.
At this stage, it’s a good idea to consider factors that may increase your risk of getting a knee sprain.
These are several things you can do to reduce your chance of injury:
If you have had a knee injury, an important question to ask is how to know whether you need to seek urgent care.
There are several clear indications that you need to seek urgent medical treatment.
These include a popping sound in your knee after injury, the inability to walk and put weight on your knee, severe pain, and bruising or deformity of the knee.
In the event of any major injury to your knee, it is always good practice to get checked by a medical professional.
A knee sprain happens when the knee ligaments stretch or tear, commonly due to trauma like sporting injuries. However, it may also result from twisting the knees or overuse.
A knee sprain can cause pain, swelling, an inability to bear weight, and often a popping noise.
Immediate treatment should involve the R.I.C.E. method, but medical interventions may also encompass surgery, the use of a brace or crutches, and engagement in physical therapy.
Despite knee sprains, stay proactive with protective gear, muscle warm-up, and moderation in exercise for a stronger, pain-free future!
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Post-workout stiffness, aches, and tiredness is something that most of us come to accept as a sign that we’ve pushed ourselves and done well in our fitness regime.
But, let’s face it: being sore isn’t fun, even if the reason for the soreness is one with positive outcomes.
In this article, we’ll explore some of the most effective tips and strategies to speed up muscle recovery and make sure delayed onset muscle soreness (DOMS) doesn’t get you down!
Food is more than just fuel. It’s what your body uses to build the materials to repair itself and build more tissue.
If you give your body the things it needs to repair, regenerate, and refuel, you’ll bounce back from a big workout quicker.
Proteins are the body’s bricks. They repair and make muscle tissue and bone, as well as form enzymes and hormones which tell your organs what to do.
Making sure you eat enough protein ensures your body has the resources it needs to regenerate your muscles and grow new cells.
If proteins are the building blocks of the body, carbohydrates represent the energy source your body needs to utilize the proteins.
Carbs are how your body gets glucose, which is essential for good recovery.
However, not all carbohydrates are beneficial; the more refined the carbohydrate source is, the less useful it is for your body.
White flour contains carbohydrates and not much else. Additionally, wheat flour contains gluten which can trigger IBS and celiac symptoms.
On the other hand, foods made from wholemeal flour (bread, pasta, etc.) have more of the vitamins, minerals, and fiber your body needs to recover and rebuild itself.
Other sources of carbohydrates can include fruits (oranges, bananas, apples), some vegetables such as potatoes and corn, and pulses and grains.
As we’ve already mentioned, food is what your body uses to repair, regenerate, and refuel itself.
Different foods have different nutrients, so you need a balanced diet to make sure you’re getting everything your body needs to function at its best.
However, it’s also true that life would be miserable if we couldn’t have treats.
The great thing is that because berries and fruit are naturally sweet and nuts and seeds are naturally savory, you’ve got great flavor bases to work with without compromising your diet.
Food is only one part of the muscle recovery equation.
You sweat when you exercise, and it’s important to put that fluid back into your body if you want it to work properly.
Pure and simple, water is the best thing for your body in terms of rehydration.
There are plenty of sports drinks that have electrolytes and vitamins in them, but unless you:
your body won’t utilize the added vitamins and electrolytes and they will be excreted instead. Straight, no-frills water is better for you than anything else.
Hydration is extremely important when it comes to life in general – not just muscle recovery.
However, it does have a key role in not only how you train, but how quickly you recover as well.
When you’re dehydrated, you’ll likely feel lethargic, have a headache, and find it hard to concentrate.
This is a fairly common occurrence that happens to many people on hot days, or if they’ve woken up with a hangover after a big night out.
People that train hard often can push themselves into hypohydration.
Hypohydration is the extreme version of dehydration, where the body’s water deficit is greater than it would be on an ordinary day.
While this doesn’t sound so bad, hydration is what keeps your internal organs and muscles from sticking to each other.
It also creates the medium in the spaces between neural synapses in your brain and your nerves for electrical messages to flow.
The symptoms of hypohydration include (but aren’t limited to):
Hypohydration is the best time to use an electrolyte supplement. This brings us to…
Sometimes, an intense training regime pushes your body through more than what it can replace with the food you eat.
This means that you need to give your body additional building blocks to help your muscles recover more efficiently.
As we mentioned earlier, protein is the body’s primary building material. If you don’t consume enough protein, you’ll feel tired and your muscle stiffness will last longer.
You can get protein powder either from animals (whey, egg white, or casein) or from plants (pea, soy, hemp, or rice).
It delivers easily-absorbed protein into your body so it can be used straight away without having to digest too much.
If you have a protein shake straight after your workout, you’ll lower the likelihood of muscle soreness and fatigue as your body can get straight to work on repairs and regeneration.
Creatine is an amino acid that’s naturally created in your muscles as an energy source.
It also regenerates ATP, which is what your muscles use to contract.
As you can probably imagine, an intense workout tends to deplete your stores of creatine quickly.
Taking creatine an hour before you start warming up will add to your body’s stockpile and reduce post-workout fatigue.
Amino acids are the organic molecule compounds that make up proteins. Different amino acids create different proteins, which go on to carry out a variety of processes in your body.
Branched-chain amino acids are the version that creates the proteins that build muscle mass.
They also repair any wear and tear on your skeletal muscles – the muscles you use to move around and control your physical actions.
Branch chain amino acids are most commonly found in eggs, meat, and dairy products.
Magnesium is a natural anti-inflammatory.
Taking magnesium supplements every day can help with muscle tightness and help you bounce back more quickly from a hard workout.
Cannabidiol (CBD) has gained a lot of popularity since it was taken off the restricted substances list for athletes by the International Institute of Sports.
It is an excellent muscle relaxant with none of the potential for addiction or problematic side effects that THC has.
It also has a pain relief element that some sports professionals have used to help recover from chronic injury and improve their sleep.
Active recovery is where light exercise is carried out following an intense workout.
It prevents lactic acid from building up in your muscles and flushes out toxins that contribute to muscle stiffness and soreness.
Active recovery exercises are low or no impact with a light cardio element. You can use it as a cool down directly after you’ve finished your main workout, or as a maintenance activity on your rest day.
In this section, we’ll explore a selection of the most effective active recovery methods:
Yoga and Tai chi both use stretching as a base for all their movements.
This is great for your rest day as not only does it feel good to stretch out your muscles, but it also increases the blood flow in your muscles and helps flush out any toxins that might still be lurking.
When you work your muscles hard, the fascia between them can become tight. This restricts blood flow and can be quite painful.
If you work your muscles hard enough, knots of tight muscle that feel like hard lumps under the skin can form.
Acupressure is a bit like a massage, where you target the area with a foam roller, massage ball, or massage stick.
Leaning the knot into the ball, roller, or stick squashes the knot until it dissipates – leaving the muscle less agitated and allowing your blood to flow through it properly.
Acupressure mats are excellent for increasing blood flow, flushing toxins, and carrying nutrients around the body.
It can take a little getting used to in the beginning because you’re sitting, lying, or standing on countless pointy little discs.
They don’t break the skin, but it can be rather uncomfortable for the first 10-15 minutes or so. After that, it starts to feel pretty amazing!
Swimming and aqua-jogging are full-body, low-intensity, no-impact exercises you can do after a higher-intensity workout.
A study conducted by the University of Western Australia showed that sprinters that swam two 100-meter laps on the same day as an intense training day performed better the day after than sprinters that didn’t.
Jogging and walking are great because you can do it anywhere, any time, and any place you choose.
Even a quick 15-minute walk around the block can ease stiff muscles and get your blood moving.
There are some good habits to get into that will help your muscle recovery, among other things:
It seems like a no-brainer that getting a solid night’s sleep would help with muscle recovery.
According to the CDC, adults between the ages of 18 and 60 need 7+ hours of sleep per night to function properly.
Non-REM sleep is the deep sleep that makes up 70-80% of the time you’re asleep.
When you’re in the non-REM stage of deep sleep, your brain releases hormones that stimulate muscle repair and growth.
I know it sounds indulgent, but having regular massages or working with a massage gun is key for good muscle recovery.
Massage prevents lactic acid from building up in your muscles. In turn, this increases blood flow and healing, loosens up the fascia between the muscles, and reduces your stress levels.
Cold water therapy straight after a workout can speed up muscle recovery by constricting the blood vessels.
This stops any swelling or inflammation you might otherwise incur. The effect is the same as when you put an ice pack on an impact injury to stop it from bruising.
Whole-body cryotherapy is like a more intense version of cold water therapy.
The cold is so intense that it temporarily disrupts the sensory receptors in your body. This means that you literally can’t feel any pain and it decreases your muscle tension.
Additionally, it also provides the same anti-inflammatory action that we talked about in the cold water therapy section.
There are many tools for muscle recovery and they don’t have to be expensive. Here are some of the most effective ones:
Foam rollers are great for massaging tight and sore muscles with myofascial release as its primary purpose. The rollers alleviate the tension from the muscle's fascia (connective tissues), promoting faster recovery. And you can count on improved mobility and flexibility as an added bonus.
They come in all shapes and sizes, so you can find one that fits your needs.
Check out our article on the Best Foam Rollers.
Next in my recovery toolbox: the massage ball. More than just a small sphere, this tool targets the nooks and crannies of my muscles that other devices might miss.
Massage balls come in many variations, such as tennis balls, lacrosse balls, and inflatable balls. They’re great for getting into those hard-to-reach places.
By rolling the massage ball under my feet or against a wall, I can administer targeted pressure, working out knots and releasing tightness. The result? Increased blood flow, better range of motion, and a happier me.
We also have the list of the Best Massage Balls For Tight Muscles and Relieving Tension.
But they're a life-saver when I need deep, localized pressure. With their simple, easy-to-grip design, I can control the intensity, precisely targeting each painful spot.
As I roll the stick over my muscles, it breaks down knots, flushes out toxins, and boosts circulation. There's something deeply satisfying about the feeling of stiffness melting away.
They come in various sizes and textures to give you the best massage possible.
Do check out our list of the Best Muscle Roller Sticks.
Ice bath tubs and cold water plunging tubs are great for cooling down your body post-workout. They can help reduce the inflammation of sore muscles and joints and help you recover faster.
Finally, there's the ice bath tub. Now, I'll admit, stepping into a tub filled with ice-cold water might not sound appealing. But the science supports it.
Submerging my body in cold water stimulates vasoconstriction, narrowing my blood vessels and reducing inflammation and swelling. As I step out, my body warms up, kick-starting vasodilation - a rush of nutrient-rich blood to my aching muscles.
Yes, it's a shock. But oh, is it worth it for the accelerated muscle repair and reduced muscle soreness.
Not all are made the same, so be sure to check out our Best Ice Bath Tubs for Better Recovery.
There are some things that will slow down the recovery process and make your DOMS worse. These include:
Smoking or vaping can really throw a spanner in the works when it comes to muscle recovery.
Nicotine thickens the blood by making the platelets stick together, much like they do when forming a scab on a cut or graze.
Because it’s thicker, your blood doesn’t travel as quickly through the vessels. As a result, lactic acid and other toxins take longer to flush out.
Oxygen and vital nutrients also aren’t delivered into the muscles quickly enough to promote good healing and recovery.
Alcohol is a diuretic. Diuretics are substances that move your blood through your urinary system quicker.
This means your body gets rid of fluids faster than it would ordinarily. This is what dehydrates you and gives you a hangover in the morning.
We’ve already talked about why keeping hydrated is important for effective recovery earlier in the article, so avoiding alcohol the night before a workout is a good idea.
Overtraining is when you don’t have the right balance between training and rest.
If you don’t give your muscles time to rest and regenerate, you increase your risks of wear and tear-type injuries, strains, and fatigue.
It can also ruin your sleep and your appetite, and remove the fun out of exercise.
Overreaching is when you push yourself too hard during a training session.
Not only does it increase your risk of injury, but as the majority of your blood flow is now going through the muscles, your digestive system doesn’t have enough blood to do its job.
This creates a feeling of nausea and can even make you vomit if you push yourself hard enough.
Overreaching also has a significant effect on your mood. Because you’re asking your body to do something that it physically isn’t capable of right now, you’re not going to reach the goals that you’ve set for yourself.
This can make you feel like you’re failing and can be very demotivating (if not downright depressing).
There’s a massive difference between increasing your training load within the limits of what your body can do and overreaching for a goal that’s out of your reach at the moment.
Make sure to consult your trainer if you’re not sure about where the line is!
There’s no conclusive evidence that fast food has an effect on muscle recovery time. That being said, fast food falls into the ‘All things in moderation’ basket.
If you only have fast food occasionally on a rest day, your overall recovery won’t suffer.
On the other hand, if you’re eating fast food for every meal, the amount of low-nutrient ultra-processed food you’re consuming will start to have a negative impact on both your DOMS and your overall physical and mental health.
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From sitting down in offices for hours on end to prohibitive distances for walking, impediments to regular exercise mean we often have to make time to focus on our bodies and our health.
However, it can be hard to figure out just how often we should be working out. Should it be two days per week, or three? All of them?
Most workout schedule recommendations are that you should be aiming to work out three to five days a week.
However, this depends on your overall goals and current fitness level, as well as the intensity you intend to be working out.
In this article, we’ll dive deeper into the nuances of how often you should be working out and the different workout routines that you can engage in.
We’ll also discuss some things you should be doing in your workouts, breaking it down into cardio and strength training exercises. Let’s get into it!
We’re going to break workouts into two very broad categories: cardio and strength.
Cardio workouts focus on a type of exercise called cardio, also known as aerobic or endurance exercise.
This includes activities such as running, some martial arts, and most of what is represented in a typical exercise video (star jumps, fast motions, and so on).
Strength training workouts have a completely different focus; this is what many think of when they see people in the gym. Lifting heavy weights is the most common association, but strength training can include other activities as well.
You should aim to do five days of cardio exercise for at least 150 minutes each week. This is typically recommended to be broken up into thirty minutes a day.
Cardio includes a variety of exercise and workout options. While the most accessible exercise is probably running, there are a variety of other activities that can help you get effective cardiovascular exercise in!
These include cycling, swimming, climbing, dancing, and almost anything else that will increase your heart rate (hence the name – “cardio” that refers to the heart). You could even run an obstacle course if you had one.
Making sure that you are doing a form of cardio that you enjoy will help keep up and increase your motivation to work out regularly. Therefore, it’s a good idea to pick out one (or several) forms of cardio exercise that appeal to you multiple times per week.
Some forms of cardio can be better for different people as well, as they involve different parts of the body and different stresses.
Cycling, for example, is generally more comfortable for people with knee pain than running.
Strength workouts are all about building and strengthening the various minor and major muscle groups in your body. This means you’ll want to be doing exercises that put your muscles under strain.
You should aim to be spending a minimum of two days of strength training workouts each week, with these lasting around half an hour.
This is in addition to cardio workouts. However, if you spend half an hour for five days on a workout that combines cardio and strength, you will also be around the minimum recommendations.
The classic strength workout involves lifting weights, but this is certainly not the only thing to do. Indeed, lifting weights in itself is incredibly varied, as you can do so in many different ways.
For those without weights available, push-ups are an easy and accessible upper body workout. Similarly, pull-ups are a good option as all you need is a sturdy bar to hold on to that will support your weight.
If you have access to a gym, you’ll have a variety of weight machines available to you. You might also have a rowing machine – another great option for strength and full-body workouts.
In terms of weights, there are a vast variety of machines and exercises that you can use to strengthen your muscles. In fact, there are so many that we cannot hope to cover them all comprehensively in this guide!
In general, you want to make sure you are engaging in compound exercises to train multiple muscle groups and not just focus on one. Many people view strength training as just chest presses, but that's not the case.
Using a leg press or deadlifting (lifting weights on a bar from the ground) to train your lower body is just as important as bench-pressing (lifting weights above your chest while lying down) that will train your upper body.
If you’re aiming to build muscle, you will certainly want to put more focus on this than the minimum requirements for workout days in a workout program.
For muscle growth, most sources recommend that you spend three to four sessions a week focusing on building your muscle groups in order to see lean muscle mass gains.
Making sure you split this so that you are focusing on all your muscle groups is important to ensure a balanced muscle development of your body.
If you’re aiming to lose weight, you will want to aim at working out at least four or five days a week with moderate-intensity exercises. You can work out more, of course – it all depends on how drastic a change you are aiming for.
Note that you don’t want to be losing more than 1 to 2 pounds per week to avoid causing health issues.
It’s important to monitor your progress carefully to ensure you are losing weight and exercising in a healthy way on your fitness journey.
Of course, five days a week might initially sound daunting. If this is the case, build up to it!
Any exercise is better than no exercise, after all. Start at two or three days a week and work up to going more frequently and for longer periods.
In short, yes.
Making sure that you have rest days in your exercise program each week allows your muscles time to recover and grow, and also means you’re more likely to have a positive outlook on your individual goals.
You should be taking at least two days of rest a week. However, that doesn’t mean you have to sit down all day either.
Light stretches and light exercise, including gentle walks, can help ease muscle tension and offer more active recovery to get you ready for your next heavier exercise day.
This depends entirely on how long you work out for each day and the type of training.
Light exercise every day of the week is extremely healthy and will help to keep you in the best shape possible.
However, if you are strength training with moderate to heavy intensity, it is recommended that you rest a day or two between workouts to prevent overtraining. This will give your muscles a chance to recover.
That amount of activity per week depends on your fitness goals.
While 30 minutes a day, five days a week is what is recommended by many public health organizations, there’s a possibility it might not be enough for you to reach your workout and exercise goals.
Taking effective rest breaks will mean that you are likely to approach each new workout session with a much more positive mindset. This is because you won’t be as tired, both mentally and physically.
Working out with friends is also a great way to prevent it from feeling too much like a chore, as this lets you catch up with people while also getting some exercise in.
You can go to a cafe together afterward for a coffee and post-workout snack as well. Having workout partners will always keep each of you accountable.
In general, preventing working out from becoming a chore comes down to making it sustainable for you.
If you find yourself becoming exhausted or bored from going five days a week, go three or four instead. Also, choose exercises that you enjoy!
Having a clear workout plan can be very helpful in terms of maintaining a healthy exercise routine to reach your goals.
Without a clear workout plan, you can be more easily tempted to skip a day of exercise or do cardio on a strength day.
Especially as a beginner, you can feel lost without a clear workout plan. This can then make you feel discouraged when trying to work out how to exercise.
Personal trainers can help you set goals and create the ideal workout program for you.
It’s been shown that the benefits of strength training begin to decline at the two-hour mark, so it's best to keep your workout sessions to two hours or less.
This is combined with exhaustion and general demotivation as you exercise for a longer time.
Two hours at the gym can be okay on occasion, but you shouldn’t make it a habit unless you are at a very high level of fitness.
If you are training for something in particular and will reduce the time afterward or just have one day where you go for a very long time, it’s not terrible to spend two hours at the gym.
However, if you are doing this regularly and don’t have a high pre-existing fitness level, it could lead to longer-term injury.
You should make sure you are getting at least two rest days in a week. This is where you avoid doing any moderate- to heavy-intensity exercise and allow your body to recover.
If you’re older or are finding that it takes you longer to recover after a workout, you might need more rest days. This is something you will have to determine for yourself.
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This cold therapy treatment has been making the rounds in recent years and is proving to be increasingly popular. Chances are, you may have even encountered it yourself. But what does cryotherapy entail, exactly?
With so many promising benefits and claims, cryotherapy asserts itself as an effective treatment for a variety of health issues and medical conditions. However, there are also certain risks to be aware of before jumping headfirst into the cold.
This article will explore all things related to cryotherapy, including its uses, how it works, and its different types. The benefits, risks, and other common questions about this chilling treatment will also be discussed. Let’s get right into it!
Cryotherapy is a form of treatment that involves cooling parts of the body to near-freezing temperatures.
You may have encountered similar treatment in the removal of warts, skin tags, moles, or other types of abnormal tissue and skin cells. In this process, a coolant such as liquid nitrogen is applied to a problem area.
While localized cryotherapy has been firmly established for decades, it’s whole-body cryotherapy that’s now becoming a popular solution to body aches and pains, mental health conditions, and other issues.
For this process, people enter a cryochamber or cryosauna and are exposed to sub-zero temperatures produced by liquid nitrogen.
Exact temperatures vary, but they tend to fall somewhere between –150 to –220 degrees Fahrenheit.
Patients are required to wear a minimal amount of protective clothing that covers facial areas and ears.
The longevity of cryotherapy effectiveness is uncertain, with some studies suggesting that the treatment has little long-term effect.
However, the short-term effects (which can last up to 90 minutes) are proven to be significant and form an important part of recovery from certain injuries.
Cryotherapy, also known as cryogenic therapy, has a wide range of uses and applications. Here are some of the most common:
Nerve issues and migraines are also on the list of issues that are said to be partially treatable through the use of cryotherapy.
In particular, a 2008 study shed a positive light on the role of cryotherapy in reducing levels of depression and anxiety.
This study was conducted over three weeks. After the first week, an observable difference between the control group (who didn’t experience cryotherapy) and the study group (who experienced whole-body cryotherapy) was noted.
Exposure of the body to sub-zero temperatures is said to trigger the body’s natural anti-inflammatory response. This helps to reduce muscle pain and induce the release of endorphins for its potential benefits.
As the body experiences these extreme conditions, the blood vessels constrict and blood flows to the body’s core in order to protect vital organs.
With the more direct and intense application of liquid nitrogen to specific abnormal cells, warts, and malignant growths can be killed. This specific form of cryotherapy is known as cryoablation.
You may be surprised by the different forms of cryotherapy that are available out there.
Easing the pain of a bumped knee with an ice pack, taking an ice bath, and having a wart removed by a dermatologist are all forms of cryotherapy!
Technically speaking, any treatment that involves the use of sub-zero temperature is itself a type of cryotherapy.
With the increasingly popular belief in cryotherapy’s effectiveness, we continue to see more types of cryotherapy emerge (such as cryotherapy facials).
The main types of cryotherapy are:
What your cryotherapy session looks like will depend heavily on which type of cryotherapy treatment you’re undergoing. That’s because the different forms of cryotherapy vary significantly.
Most types of cryotherapy are external. Even then, these different types of treatment will look very different from case to case.
Cryotherapy is a simple procedure when it comes to external abnormal cell removal (such as warts). A trained health professional will apply liquid nitrogen directly to the abnormal cells without making contact with any of the surrounding skin cells.
This is a quick and generally painless procedure, though you may feel a slight burning sensation on the small point of contact.
For entire-body cryotherapy treatment, the patient will be fully supervised and monitored. Minimal clothing is required to protect genitals, hands, and feet, as well as a band to protect facial features.
Once safely protected, you’ll enter a cryochamber or cryosauna where sub-zero liquid nitrogen is released.
Chamber cryotherapy sessions should never be longer than four minutes unless otherwise advised and overseen by a trusted health professional.
For cryotherapy facials, the customer goes through some initial steps before the actual treatment begins.
The practitioner will first cleanse and dry your face thoroughly and sometimes will also provide a lymphatic draining massage. They may also apply warm steam to your face before beginning with cryotherapy.
After these steps, you’ll be given goggles and asked to remove any jewelry from your ears or around your face and neck. Liquid nitrogen will then be applied at a sub-zero temperature to your face through a small hose.
This will feel very cold on the skin, but not much worse than close exposure to an open freezer.
Depending on the location of your abnormal cells, an internal cryotherapy procedure may require you to be administered with either local or general anesthesia.
A cryoprobe will be inserted into your body through a small incision to reach the abnormal cells. Ultrasound imaging may be used to help guide the cryoprobe to the targeted cells.
How to prepare for a cryotherapy session again depends on what type of cryotherapy session you are undergoing. Some are completely non-invasive, while internal cryotherapy will be invasive.
A medical professional will be able to advise on how to best prepare yourself for internal cryotherapy.
Having someone to look after you after the session may be necessary, so make sure to make necessary plans beforehand!
What happens after a cryotherapy session will vary again depending on the type of treatment you’ve received.
In saying that, you may notice immediate observable results for external therapies such as a cryochamber session or a cryotherapy facial.
After a cryotherapy facial, the skin should immediately appear brighter – just as it does after a walk out in the cold winter air. It may also appear tighter and you may notice the reduced appearance of wrinkles.
After full-body cryotherapy, patients tend to feel significant relief from pain for around 90 minutes. However, it should be noted that pain will likely return after this time.
If you underwent a targeted cryotherapy session for the treatment of abnormal cells, the affected area will form a scab that should quickly fall off after a few days.
After an internal cryotherapy procedure, a burning or otherwise painful sensation may be felt in the affected area for up to three days.
If it persists beyond that, be sure to consult a medical professional.
One benefit of internal cryotherapy, as opposed to a traditional surgical procedure, is that there is less chance of bleeding and less risk of harming the surrounding tissue.
If you’re experiencing soreness or inflammation, cryotherapy is a great short-term treatment for these ailments. It’s particularly popular among those who suffer from arthritis.
Cryotherapy can also work to increase your metabolism, which is beneficial to those with a low metabolic rate.
A higher metabolism also allows you to lose weight more effectively, so cryotherapy is frequently used to help patients shed excess pounds.
It’s also believed that cryotherapy can alleviate mental health issues, such as anxiety and depression.
Additionally, as we’ve already mentioned, cryotherapy also finds application for aesthetic purposes such as effective wart removal and facial care.
The risks of cryotherapy treatments are relatively low, though there’s always a chance from intense cold exposure. Complications may occur because plunging your body into subzero temps is not without risk.
Possible risks of cryotherapy include:
Do be aware that cryotherapy treatments are not FDA-approved treatments for any condition. The FDA does not regulate nor approve cryo chambers because they're not considered "medical devices."
The bottom line is to exercise caution when using cryotherapy. Listen to your body, follow safety protocols, and consult your doc. With smart precautions, you can avoid becoming a medical ice sculpture. Just be cool and take it slow!
It’s important to keep the areas affected by cryotherapy well-moisturized to stop them from drying out. Doing so will help to reduce the possibility of scarring.
Keeping the affected area hydrated will also speed up healing and lead to better end results.
Make sure to protect the area from excess friction to avoid unnecessary irritation. If a blister occurs, leave it alone. It should fade away in a few days.
If you’re concerned about bursting the blister, you can drain its fluid while keeping it intact. Keep the skin clean by washing daily with soap and water.
For whole-body cryotherapy, it’s important to allow your body to return to its normal temperature naturally. Don’t expose yourself to temperature extremes and do your best to take things easy.
Though cryotherapy does not directly cause weight loss, it’s known to be able to speed up your metabolism.
A higher metabolic rate induces your body to process and burn fat at a faster rate.
The precise temperature used will vary from treatment to treatment. However, they tend to range between –100° and –140°C (–150° to –220°F).
Whole-body cryotherapy should not be used by pregnant women or those with the following conditions:
Be sure to discuss any personal health conditions with a practitioner or medical professional before undergoing any form of cryotherapy.
If you have a bath and access to ice, you can create your own cryotherapy experience at home.
It’s best not to bathe for an excessive amount of time (no longer than 15 minutes), and it’s advisable to have a support person present to monitor the process.
Women may experience water discharge containing traces of blood after an internal cryotherapy procedure.
This is a bodily function that expels cells that were killed during the procedure.
If you had external cryotherapy, the treated area can develop blisters. This is normal and should pass in a few days. If it’s uncomfortable, you can drain the fluid from the blisters as long as you keep it intact.
One study showed that for low-risk prostate cancer patients, there was a 96.4% success rate. Meanwhile, there was found to be a success rate of 62.2% for high-risk patients.
CoolSculpting is a special treatment designed to reduce fat in parts of the body that tend to be difficult to target using traditional exercise or dieting methods.
By itself, cryotherapy is not generally proposed as a method of reducing weight.
Ice baths, if below sub-zero temperature, are a form of cryotherapy.
This is a type of treatment that you can do yourself at home, though you should take care and have someone on hand to monitor your progress.
The cost of cryotherapy depends entirely on the type of treatment you are undergoing and where you go for a session.
For a cryochamber or cryosauna session, you may be looking at $60 to $100.
If you continue to receive treatments from the same practitioner, you should inquire into any special offers they may have available.
If irritation, bleeding, or unprecedented flu-like symptoms occur and persist after treatment, seek immediate medical advice from a trusted health professional!
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Why ice baths, you ask? There are plenty of good reasons why people love to submerge themselves in frigid water.
Ice bath benefits include the ability to soothe muscles, speed recovery, and to wake you in the morning or if you're feeling sluggish. Pro athletes, gym junkies, and strong-willed early birds rave about them as their main tool for cold therapy.
Interested in dunking into ice but don’t know which tub to buy? Don't worry, because we’ve compiled a guide to give you a better idea of how to choose the right tub for you.
We’ll explore the various factors to consider when buying the ice bath tub that suits you and your home the best. You will also get answers to those burning questions you may have about ice baths.
Ready to dive in? Let’s go!
Diving into the top-tier choice for an ice bath tub, the Plunge XL cold plunge pool perfectly pairs powerful performance with pristine purification in a package to reap its health benefits.
Installation's a breeze with its plug-and-plunge design, and maintaining the perfect temperature (down to 39°F) is as simple as filling it with a hose and setting your desired temp.
For those who are taller and larger, the Plunge XL will offer you more comfort over the standard mode. If you're plunging into cold water, you will want to be comfortable.
The Plunge XL model comes complete with all the features you need for your cold plunge, including: an insulated spa cover, cell phone holder, skimmer net, guided plunge videos, and even a rubber ducky for added fun.
With proper maintenance – including using the included hose filter to remove impurities from your water source – your water can last up to six months between changes.
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If you are looking for an affordable option to aid in your post-workout recovery routine, then check out the Rubbermaid Commercial Structural Foam Stock Tank.
This 100-gallon tub is perfect for those ice baths you've been dreaming of, offering ample space and a durable design that can withstand harsh outdoor conditions.There are also larger sizes at 150 and 300 gallons.
Made in the USA with weather-resistant structural foam, this tank offers seamless construction which improves durability and can withstand outdoor elements. Its oversized drain plug allows for easy draining and cleaning, making it an ideal choice for those who value low-maintenance solutions.
As a bonus, if you're into aquatic pets or have furry friends that enjoy splashing around, this tank works great as a small dog pool or even for keeping koi over the winter.
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The Portal cold plunge from Polar Monkeys is an excellent choice if you're looking for a sleek, metal option for your post-exercise cooldowns.
This cold plunge is available in various sizes, colors, and chiller powers, offering a versatile solution for at-home use.
The steel tub comes with inlet/outlet connections and a drain valve, ensuring easy installation and maintenance. Its built-in filtration system and pump guarantee clean water every time you take the plunge.
The Portal - Polar Monkeys cold plunge works quickly to bring the water temperature below 50°F from typical room temperature within just 4-6 hours of starting it.
With its insulated cover recommended to lower energy usage, this metal ice bath tub is not only visually appealing but also highly functional. You'll be rewarded with an efficient recovery tool that will become an essential part of your fitness routine.
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For those who prefer taking their post-workout cooldowns outside, the Alaskan Cold Plunge Tub offers an exceptional option with its durable and stylish design. Its large 130 gallon capacity is perfect for all sizes and enhances your outdoor relaxation experience.
Inspired by the Finnish tradition of jumping in the snow between sauna sessions, this tub can be paired with any sauna or used by itself. After a hot sauna session, you can jump into this cold tub.
The convenient design features a plastic liner and spruce thermowood exterior that not only looks great, but also withstands outdoor elements. With no electrical requirements, you can add this tub in a variety of locations.
Customize the Alaskan Cold Plunge Tub with optional add-ons like a wooden cover for added protection or even a chiller system if you want to maintain consistent water temperature without adding ice and cold water manually.
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When it comes to athletes seeking top-notch cold therapy, the BlueCube Malibu 56 Cold Plunge has got you covered. This luxurious ice bath tub offers a range of temperatures perfect for both beginners and advanced users, ensuring that your recovery is tailored to your needs.
The Blue Cube Malibu 56 is also designed with convenience in mind. It runs 24/7 and can accommodate individuals up to 350+lbs, making it an ideal choice for athletes.
With its chemical-free filtration system and energy-efficient design, you can enjoy all the benefits of cold exposure therapy without worrying about setup times or chemicals.
The beautiful hickory, wenge, and padauk deck adds a touch of elegance to any outdoor space while providing a comfortable place to sit before or after your plunge.
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You can't beat the convenience and affordability of the G Ganen Portable Inflatable Ice Bath Tub. It's a top choice for those on the go, weighing only 7.19 pounds.
This unisex, 31.5-inch blue bathtub is perfect for both indoor and outdoor use. Its lightweight and portable design fits comfortably in small spaces.
Made from environment-friendly non-phthalate PVC materials that meet EN71-3, SGS, and 6P standards, this inflatable tub offers three layers of waterproof and resistant fabric to keep the water cool. This ensures durability and temperature consistency while being easy to clean.
The G Ganen Inflatable Ice Bath Tub is not just for athletes looking to recover faster but also for individuals seeking relief from aching joints or even as an affordable alternative to traditional birthing tubs. With its modern design and freestanding installation type, this round-shaped ice bath tub is truly a versatile addition to your self-care routine.
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The Portable Ice Bath Tub for Athletes/Recovery by Ice Frontier cold plunge tub is a great portable option for anyone looking for an affordable tub that's made of heavy-duty plastic.
The durable, high-quality materials and reinforced bottom make it sturdy and reliable, while the leak-proof design ensures that you won't have any messy accidents. Plus, the handles make it easy to transport and use wherever you need it.
Another great feature of this ice bath tub is its ergonomic design that accommodates individuals of all sizes. it allows for full immersion to enjoy the benefits of cold therapy in an upright position.
While some customers have reported leaking issues with the drainage hose, many others have not experienced any problems with this product.
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If you're looking for a luxurious and artisanal option, consider the handmade Odin Cold Plunge Tub. It combines functionality with exquisite craftsmanship for an unparalleled cold therapy experience.
This cedar plug-in ice bath can reach freezing temperatures of 32ºF (0ºC). It offers adjustable temperature settings to suit your needs.
The beautiful tub is made of marine grade 316 stainless steel and 100% clear western red cedar, ensuring durability and a refined aesthetic.
The Odin comes in three sizes – Original, XL, and Dual – each available in residential and commercial versions. Maintenance is easy with a reusable filter that should be cleaned every few weeks depending on usage.
Positive customer reviews praise the automated inbuilt ozone filter/sanitization system and accurate temperature control.
There is also an optional UV upgrade for all Odin models that will allow for cleaner water for longer periods of time. The UV light will help to eliminate bacteria in the water. The time interval to change the water also doubles from 2-4 months to 4-8 months.
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Looking for a top-notch free-standing option to incorporate cold therapy into your routine? Let's dive into the Ice Barrel, a fantastic choice that's been garnering rave reviews from satisfied customers for its compact size.
This is the most "barrel" design of all the tubs for ice baths on the list. If you were to imagine a floating barrel in a river, this would be that design.
The vertical design of the Ice Barrel offers an easy way to bring ice baths into your daily routine while providing maximum benefit by allowing you to sit upright. The design of the Ice Barrel allows it to hold up to 105 gallons of water in its compact design.
It is much simpler, safer, and more enjoyable than lying down in a bath or metal trough – making it great for triathletes as well. Ice Barrel is also the official cold therapy partner of the NOBULL CrossFit Games.
Many buyers consider it one of the best investments they've made for their daily routines thanks to its amazing health-revitalizing effects and top-notch customer support provided by the Ice Barrel staff.
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For those taller individuals looking for an optimal cold therapy experience, the Siberian Cold Plunge Tank is the perfect match.
It's designed to accommodate users over 6'5' and weighing more than 250 lbs, with exterior dimensions of 80 x 33 5/8 x 37 inches and tank dimensions of 48 x 24 x 30 inches.
This spacious tank allows you to comfortably plunge into icy waters for enhanced recovery and rejuvenation.
Plus, you can customize it to fit your gym, garage or outdoor space while adding a spa light feature for a touch of ambiance. Not only is this cold plunge tank made for longevity, but it also comes with a powerful half-horsepower magnetic drive water pump and chiller for optimal performance.
Many celebrities such as Wilmer Valderrama, Derek Hough, Garrett McNamara, Brett Eldredge, Rainn Wilson, and Yoel Romero swear by the benefits of the Siberian Cold Plunge tub. Some customer reviews even claim that investing in this tank has been their best decision for health improvement.
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If you’ve decided you want to start taking ice baths at home, then you’ll need to get yourself a tub. A regular bathtub will work just fine in a pinch, but there are other options if you don’t have one.
Generally, it’s a good idea to first assess what you’re looking for and what you might need. There are fancy choices out there, but you may be able to save money by opting for something more basic without all the bells and whistles.
Plus, knowing what you want will help you narrow down your options and allow you to work within your budget to get something you’re completely happy with.
Baths come in all shapes and sizes, so be sure to select one that fits you correctly. You don’t want to feel too cramped, especially when the water is icy.
Generally, people who take ice baths have the water reach their chest or above their shoulders.
However, that isn’t everyone’s cup of tea. You don’t have to submerge yourself completely, especially if it’s your first ice bath. Again, it’s best that you already know how deep you’d like the water to be.
When searching for an ice bath tub, look for how many gallons it can hold. As a reference, the average bathtub (filled ¾ of the way) holds about 30 gallons.
A petite person can get away with a smaller tub, while a larger or taller person will need a bigger one.
You'll need to also consider whether you want a tub that's a permanent fixture, in which case you'll need plenty of space for your ice bath experience.
Remember, once you get into the tub, you’ll take up a lot of its volume. So, make sure to factor in the water that’ll spill over when you take a dip.
Ice bath tubs can get expensive, but there are plenty of ice bath tub options for those with a small budget.
Luxury ice bath tubs can cost thousands of dollars because they usually take care of everything. All you need to add is water and the tubs will cool the water down.
When it comes to cheaper alternatives, there are other costs to consider. Besides the tub price, you'll also need to consider how much ice you will need.
Unless you have a very large home freezer with lots of ice trays, you’ll have to purchase the ice. You’ll need at least one to three big bags to get the temperature cold enough.
For those with a lower budget, you could simply use the bath you already have in your home, use one at a gym, purchase an inflatable pool, or get a large, thick plastic tub.
The simplest ice bath tub doesn’t need much — just a big tub, water, ice, and a warm towel nearby.
However, the higher the price, the more accessories are included. While ice baths can be uncomfortable (especially for first-timers), these accessories can help to make it a smoother experience.
Accessories can include water pumps, hoses, hose fittings, tub covers and lids, ladders, sanitization systems, water filters, and even a travel case so you can take your tub on the go.
Materials used to manufacture ice bath tubs include acrylic, wood, stone, and plastic. Durable, water-resistant, and stain-resistant materials and coatings are absolutely essential when choosing what to buy.
You can get away with a cheap plastic tub, but make sure that you don’t choose one that’s made of thin plastic. Those are not durable to last multiple uses.
If you plan to take more than one ice bath, you’ll need a tub that can stand up to regular use. The same goes for an inflatable pool — just be careful it doesn’t get punctured!
Which type of ice bath tub you choose depends on your budget and how often you see yourself having an ice bath.
Traditionally, bathtubs are oval-shaped and relatively shallow. On the other hand, ice bath tubs tend to be larger and deeper, so even a large person can spread out comfortably and put their head underwater if desired.
There are even barrel-shaped tubs where you stand vertically in the water. These might be harder to enter, but they save on space.
Ice bath tubs can be a temporary (ie, inflatable, collapsible, or skinny) or a permanent part of your home (ie, fixed, sealed, or given a dedicated space). Consider how much space you have and where you'd locate the tub.
Rather than using a hand-held thermometer as you add ice cubes into your bath, it’s possible to get a bath tub that measures and controls the temperature for you.
Think of it like a sous vide machine — it keeps the water consistent for a long time, so you enter the tub with a set temperature.
Temperature-controlled tubs are ideal for people who take ice baths regularly. It means you don’t have to change out the water and dump ice into your tub so frequently.
When you take a bath, you leave dead skin, dirt, and sweat behind – as well as whatever was sticking to your feet.
A filter extracts all that gunk so your water stays clean and fresh. Filters allow you to keep the same water for longer, as opposed to DIY one-use ice bath tubs where you have to dump and refill the water every time.
A lower budget option tub for ice baths won't have a filtration system, while the more expensive ones will. If you have many people who will be using it, you'll want to spring for a commercial ice bath tub because they'll be the best at filtering the water.
If you leave a tub of water sitting around for a while, it’ll eventually attract mosquitos or start growing algae. These biological marvels don’t make for a pleasant next dip.
A water circulator “stirs” the water around so it doesn’t sit long enough to start sparking microorganism life. You won’t have to pour out and refill the water so often, making for a convenient and more environmentally-conscious experience.
If you have a disability or an injury, getting into an ice bath tub may be difficult.It’s best to look into accessible tubs that make it easier for you to get in and out of the bath.
For instance, some options have ladders while others will require you climb in and out while gripping the sides. It’s recommended that no matter what ice bath tub you use, you have a person in the house with you just in case.
It’s possible to accidentally lose track of time, slip when getting in or out, or have a medical complication when using the tub. That’s why it’s vitally important to have someone on hand who can help in emergency situations.
Keep your receipts in a safe place, everyone. If you’re able to, pay for the extended warranty when you buy the bath. If your bath breaks within the warranty period, you’ll be oh-so-glad you did.
To increase the longevity of your bath, keep it clean and repair broken parts promptly.
You will need to consider the maintenance required to keep your ice bath tub running smoothly. Ongoing costs include patching holes, replacing sealant, filters, and water, and regularly adding ice.
If you take care of your tub, it’ll take care of you.
A plastic tub does the job, but it isn’t very aesthetically pleasing. Those of us on a budget probably won’t mind what our bath looks like, but people investing in a luxury tub will.
There’s a wide range of ice bath tubs on the market to match any home design and aesthetic. From minimalist to cedar-paneled to marble, you’ll find something to match your home decor! Don’t expect a small price tag, though.
By now, you probably already have a strong idea of what you need in your next ice bath tub. Before you take the plunge, here’s some additional information about ice baths that you might find handy.
Ice bath tubs are worth it if you use them regularly, especially after the gym or a game. Cold water therapy is meant to be taken after tough physical exertions for faster recovery.
It’s recommended that you try a cheap ice bath first (at the gym or in a plastic tub) to see if you like it. Then, consider upgrading to a dedicated ice bath tub.
The ideal temperature for an ice bath is 50–59° Fahrenheit (10–15°C). Exceeding this temperature may bring on hypothermia, so make sure you measure your water before getting in the bath.
The ice barrel is arguably better than a cold plunge for ice baths. An ice barrel requires minimal effort, is reasonably priced, and is lightweight and portable.
On the other hand, a cold plunge might have features like cooling, filtration, sanitation, and temperature control. However, its price and maintenance requirements may rank it below the ice barrel.
Your ice bath tub should be large enough for you to sit in it comfortably while not feeling cramped.
The water should be able to cover your entire body, typically up to the neck. Check the exact measurements and gallon size before you buy a tub.
Ice baths and cold water immersion offer a number of potential benefits, including:
While there are plenty of upsides to ice baths, there are some downsides to consider too, such as:
Although ice baths are generally beneficial, avoid taking them if you have any of these conditions:
No matter how healthy you are, you don't want to stay in the cold water too long. 10 to 15 minute cold plunge sessions are the maximum recommended time.
With the right ice bath tub, you can take your recovery to the next level with cold temperatures. Whether you're a professional athlete or a fitness enthusiast, investing in a high-quality ice bath tub can help you achieve your physical goals.
When you search for an ice bath tub online, you’ll be overwhelmed by options. It’s hard to know which one to choose, and whether to go for a DIY or luxury option.
You’ll now hopefully know a bit more about ice bath tubs now and the factors to keep in mind for your next purchase. They can be an excellent investment.
Go find the perfect option to fit your needs and budget. So, don't hesitate to take the plunge and try out an ice bath for yourself – your body will thank you for it!
Usually, a cold shower is an unexpected shock that we’re quick to jump away from. However, recent studies have shown that a daily dousing in water that’s between 50℉ and 70℉ can start showing health benefits within a week.
Those health benefits aren’t anything to sneeze at, either.
Cold showers have been linked to easing depression symptoms, helping with things like weight loss and sports recovery, and improving your willpower.
Let’s take a look at the 10 major benefits of cold showers!
There’s a lot of research being done on the benefits of cold showers. The main health benefits that have been found are:
When you stand under cold water, your body gets a shock - but a good shock from the cold temperatures.
You start breathing faster and your heart beats quicker. This floods your body and brain with oxygen and pushes it around your bloodstream faster – clearing out any residual sleepiness in the process.
You can use a cold shower as a localized painkiller.
Basically, what happens is the cold water on the area where the pain is will slow down how fast the nerves relay pain messages back to the brain.
Some surgeons will use a cold spray before they give a patient the local anesthetic injection to keep the patient’s pain levels as low as possible.
If you take a cold shower after a workout – especially on a day you’ve really pushed yourself - it can significantly reduce your delayed onset muscle soreness the next day.
The buildup of lactic acid is what makes you stiff and crampy the day after a hard workout, giving you those sore muscles we've all experienced.
Your blood vessels constrict when they’re cold. If you take a cold shower after a workout, that makes it harder for lactic acid carried in your blood to settle in your muscles.
The anti-inflammatory properties of a cold shower aren’t just for after a workout.
If you suffer from eczema or dermatitis, a cold shower can draw the itch out of your skin and give you a bit of relief.
Whenever you take a cold shower, it helps to boost blood circulation in your body. It’s why having a cold shower wakes you up so quickly.
As your body gets colder, it has to work harder to maintain its core temperature, so it pushes the oxygenated blood around your body faster.
When you get cold, the brown fat in your body burns energy to try to keep your core temperature stable.
This energy is stored in your body as white fat – the kind of fat you normally find on your belly or thighs.
Adding a daily cold shower to your weight management program can help you reach your weight loss goals quicker.
Studies have shown that people that swimming in the winter can lead to higher white blood cell counts. White blood cells are what your body uses to fight infection and sickness.
If you take a cold shower daily, you’ll be replicating the conditions that people who swim in winter do all year round.
Repeated full-body exposure to cold water over time makes your body release more beta-endorphins and noradrenalin into your bloodstream helping improve mental health.
The cold water triggers electrical impulses on your sympathetic nervous system, which prepares your body for action and makes you more alert.
This leads to antidepressant effects that help to combat the heavy, tired feeling that comes with depression.
Not only does hot water open your pores and hair follicles, but it strips away your natural oils too.
If you have dry skin, having cold showers will tighten your pores and help keep your skin and hair’s oils where you want them.
In fact, the cold can even help with clearer skin and decrease skin puffiness.
If you can go from a warm, cozy bed and stand under 50℉ water before you’ve woken up properly, you can do absolutely anything you set your mind to.
Many people have made cold exposure a part of their daily routine. Increasing energy levels and willpower is one of the best cold shower benefits.
Go get it!
Working up to the full recommended 3-minute cold shower duration might take a little time.
It’s definitely worth easing into it, as trying a full 3 minutes in icy water will be difficult if you haven't had any cold shower experiences before.
You’ll want to work your way down from your normal, hot shower temperature to tepid, warm water in the first week of starting your cold shower ritual.
At the beginning of the second week, drop the temperature to chilly, and then cold in the last half of the last week.
Remember, this is a shock for your body. You need to ease into how long you stay in the cold water, as well as how cold you have it.
Start with 30 seconds, then move up to a minute by the end of the first week. Aim for 3 minutes by the end of the second week.
When it comes to how to position yourself in the shower, you can stand right under the shower head or have the water hit specific parts of your body.
As you're under the water, take deep breaths to calm your mind. It can help to adjust and accept the cold water.
Cold showers aren’t for everybody. The cold water will increase your blood pressure and heart rate.
If you have congestive heart problems or a weak immune system, having cold showers can be risky.
Sudden stresses to your body that trigger the sympathetic nervous system can cause heart attacks and leave you susceptible to illnesses.
Talk to your doctor if you’re thinking about starting a cold shower regime and have questions.
We’ve just been talking about cold showers, but hot showers can do more than just help you unwind after a long day. Hot baths and showers can help ease a number of medication conditions.
Hot water helps increase the blood flow in your muscles, which loosens tight muslces. This helps with problems like tension headaches, stiffness, and milder cases of TMJ.
If PMS and period pain is a regular thing in your life, hot and warm showers can help ease cramps. It can also loosen up the muscles that are causing shoulder and lower back aches as well.
If you have arthritis, fibromyalgia, or other joint problems, a hot shower can be a great thing to add to your pain management program.
When your body heats up, the blood vessels expand, which allows nutrients to flow through your joints more easily.
If you’ve got a cold or flu, a hot shower can help open up your airways and loosen phlegm in your chest.
The steam thins the mucus and makes it easier for you to either cough it up or blow it out through your nose.
People do take contrasting showers, where they alternate between hot and cold blasts while they shower.
However, there’s no conclusive scientific research that contrasting showers have benefits you wouldn’t get from either a cold or hot shower alone.
If your immune system or your heart isn’t at its best, you may want to avoid going from hot water to cold water exposure in one shower.
Going from one extreme temperature to the other and back again in quick succession will increase your body's stress levels, potentially overwhelming your system and increasing the likelihood of any medical conditions.
As with all things, it depends on what you’re using them for. Knowing what you need from your shower will help you choose the temperature.
If you want some relief from your eczema, a hot shower will dry your skin and make it itch more. In this situation, a cold shower may be in order.
If you’re stiff from sitting at a desk all day, a cold shower will make you tense up – so you’ll want a hot shower instead.
If there’s nothing keeping you from taking both hot and cold showers, why not try both and see which works better for you?
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]]>Cooling down your body can be incredibly beneficial. Cold therapy takes this basic principle, and expands it to your whole body for multiple treatment purposes – not just sprained ankles!
There’s a lot left to learn about cold therapy, so we’ll give you the rundown in this guide, from what it is, how it works, different types of cold therapy, and much more.
Ready to dive in? Let’s take the plunge!
Cold therapy is simply exposing your body to cold temperatures. Versions of cold therapy have been in practice for a long time, and have many different physical and mental health benefits.
Many people use cold therapy for its reported ability to reduce pain, inflammation, muscle tension, and soreness – especially after strenuous exercise.
If you have heart disease or another cardiovascular condition, consult with your doctor before using any cold therapy.
When your body is exposed to cold water temperatures, your blood vessels constrict and blood flow moves out of your limbs and toward your core. This helps to reduce inflammation and swelling.
When the cold is removed, fresh blood rushes back to your extremities from your heart.
Additionally, cold exposure floods your nerves with the sensation of temperature. Limiting nerve activity will also help to limit nerve damage. This means it limits the transmission of pain signals, which helps lead to pain relief.
Cold exposure also impacts several other regions of the body, including hormone regulation changes and even metabolic effects.
There are a number of different cold therapy approaches to pain management. The body can be exposed to cold temperatures through methods such as cold showers, cryotherapy, ice packs or compresses, and cold plunges.
Each type of cold therapy has its own unique uses and benefits for different health conditions. It's important to understand the proper temperature and duration for each method in order to maximize its effectiveness.
The most common type of cold water therapy methods, cold plunges, involves submerging yourself in cold water.
A cold water plunge can be done in an ice bath or a large outside tub. You can also practice cold plunges if you have cold, clean bodies of water near you, like an alpine lake or even the sea.
Learn more about the benefits of ice baths.
If you’re not quite ready to take the plunge or don’t have a bathtub or lake on hand, cold showers are a great place to start!
It’s advised to lower the shower temperature to below 60 degrees and start with two to three-minute bursts of chilled water.
Cryotherapy can be used as a synonym for cold therapy, but it often refers to the most extreme type of cold exposure.
Whole-body cryotherapy involves entering a chamber that is brought down to as cold as negative 200 degrees through the use of liquid nitrogen. This exposure is typically done in two to four-minute bursts.
You’ve probably used a cold compress to treat an injury in the past. You can purchase them, but they’re always easy to make at home as well with cold objects.
Simply take a bag of ice (or even frozen items like veggies) and water, wrap it in a damp or dry washcloth to avoid direct skin contact, and hold it against the sore area.
Another localized form of cold therapy is coolant sprays. You apply the spray topically to the sore area, and it evaporates quickly off of the skin – bringing relief.
These are especially good if you have a condition that may flare up suddenly, or just to have on hand in a pinch.
Cold packs are also a very handy form of cold therapy. They're readily available and an over-the-counter product.
While cold gel packs are less malleable than cold compresses, you can get different shapes and sizes more easily to perfectly fit the area you’re treating. They’re also re-freezable.
Ice massage works well, especially for reducing inflammation.
You can apply it to yourself by taking an ice cube or ball and rubbing it in slow, circular motions with light pressure on the affected area.
Professional ice massages are also available for more serious or long-term treatment.
You can also alternate cold therapies with heat therapy for more potential health benefits and recovery. This could be localized to an injured area with acute pain, such as using both a cold compress and a heating pad.
Alternatively, it could be through full body immersion, such as adding some sauna sessions into your week as well as ice baths.
Be sure not to switch between full-body immersion therapies too quickly, as this can be dangerous. Also, avoid heating any already inflamed areas as that can make the pain worse.
Cold therapy helps immensely in minimizing pain with swelling. Localized cold therapy is effective in reducing pain and swelling for acute injuries, such as a sprained ankle.
Full body cold therapy can be beneficial in managing chronic pain conditions, inflammatory issues, and injury recovery.
Alternating hot and cold therapy has been shown to bring relief to a range of conditions as well, such as rheumatoid arthritis pain or carpal tunnel syndrome.
The largest group of people that swear by cold therapy are athletes for recovery from exercise.
Following a workout, cold therapy helps muscles to recover quicker – leading to a more beneficial workout. It has been shown to reduce muscle soreness after exercising as well.
If you've ever done physical therapy and rehabilitation exercises, the physical therapist or trainer will always have you ice down afterwards for recovery.
Cold water therapy can even put you in a better mood!
People have reported greater feelings of happiness and contentment after cold water therapy, as well as a reduction in symptoms of depression and anxiety.
You can also use cold water therapy to “hack” your executive function system. This system enables you to do what you need to rather than feeling stuck or procrastinating.
For example, if the first thing you do in the morning is to jump in an icy shower, this “shows” your brain that even things you instinctively don’t feel like doing aren't so bad. This will make it easier to get things done the rest of the day.
As with anything, there are some risks associated with cold water therapy.
Prolonged exposure to cold temperatures can cause hypothermia (in full body therapy), skin damage, and even frostbite (in localized treatment.). Always be sure to follow guidelines for exposure times.
Cold plunges, cryotherapy, and even cold showers shock your system. This can be hard on the body, especially the heart, even for healthy people.
Anyone with known or suspected heart conditions, circulatory issues, or nervous system dysregulation should talk to their doctor before trying cold therapy.
Cold therapy, particularly cold plunges, should also never be used if you have any open or healing wounds.
There has been some evidence that cold therapy will help you lose weight. After all, as your body tries to heat you back up, it will need to burn calories to do so.
However, unless you are already at a calorie deficit due to exercise and a healthy diet, burning calories alone will not immediately lead to weight loss.
Cold therapy, in particular cold plunges, has also been demonstrated to change the way in which your body metabolizes fat. This makes it potentially easier to lose weight.
Cold showers, localized cold therapies (compresses, coolant sprays, and ice packs), and heat and cold therapy are all relatively easy to do in the comfort of your own home.
Cold plunges are easy if you have a bath and plenty of ice, and ice massages can be applied to yourself at home if your pain is in an easy-to-reach area.
For harder areas or a more expert massage, you should go to a professional or get someone to give you a hand.
Cold plunges in nature you will likely have to travel a bit for. Cryotherapy requires specialized equipment, and often treatment comes at a cost unless you are referred medically.
The temperature you should aim for varies by the type of cold therapy. The most common cold temperature ranges for the different methods are outlined in the table below:
Cold Plunges |
50 - 59℉. Colder, varying temperatures can be used if you are experienced. |
Cold Showers |
60℉. On a standard shower, as low as it goes is fine. |
Cryotherapy |
-200 to -300℉. This needs to be administered by a professional |
Cold compresses/ice packs |
37 to 39℉. This is just above freezing, with something between the ice and the skin to prevent damage. |
Ice Massage |
32℉. Ice can be applied directly to the skin for short time periods as long as it is continuously moving. |
Heat and Cold Therapy |
50-59℉ for the cold portion and 95-113℉ for the heat exposure. |
It’s important to monitor how long you use cold therapy to avoid frostbite and other cold-related injuries. Generally, you should limit exposure to cold temperatures to no more than 20 minutes at a time and as little as 30 seconds, with an additional 10 minutes of rest between each session. However, this may vary depending on the temperature and which body parts are being exposed.
Here are some of the most common cold therapy treatment times for maximum benefits:
Cold Plunges |
15 minutes. Though it varies person to person. Always get out if you begin shivering. |
Cold Showers |
2 to 3 minutes. You can start with as little as 30 seconds and work your way up. |
Cryotherapy |
2 to 4 minutes. Always have a knowledgeable professional running your sessions. |
Cold compresses/ice packs |
20 minutes. You can always take a break and then reapply if needed. |
Ice Massage |
7 to 10 minutes. |
Heat and Cold Therapy |
20 minutes cold to 15 minutes hot. |
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From reducing inflammation to helping you de-stress, ice baths are worth a try. Don’t be intimidated by the cold — the temperature shock is the best part of it!
Whether you’re a professional athlete or a gym rat, ice baths have long been an effective therapeutic tool. The thought of sinking into a frigid tub may not sound alluring to you, but the benefits definitely outweigh the discomfort.
In this article, we’ll explore the beauty of ice baths and talk about:
Let’s dip our toes in!
Ice baths are a tool commonly used by professional athletes to soothe their muscles. But anyone can make an ice bath and achieve the same cold therapy experience and benefits at home?
Curious about what these are?
Here are the most recognized benefits of taking ice baths:
When your muscles are sore after a sports game, workout, or moving furniture, they may feel as if they’re throbbing.
Taking an ice bath encourages your blood vessels to constrict, which results in slowing down blood flow, and reducing pain and soreness.
Taking an ice bath can flush out lactic acid, a waste product that builds up in the body. When you have too much lactic acid, you may feel fatigued and struggle to recover from workouts.
Because ice baths help to clear this acid, they can make a huge difference in your energy and physical recovery time.
However, keep in mind that the time frame for maximum efficacy occurs in a 10 to 15 minute ice bath after your workout.
An ice bath physically energizes you on account of the temperature shock. You’ll feel invigorated in the moment, and this boost may also extend to other areas of your life!
We’re still building evidence to support the “energizing” theory beyond a survey where winter swimmers reported feeling more “energetic, active, and brisk” than those who hadn’t gone in the water.
Ice baths may be a placebo — but this hasn’t stopped loyal ice bathers who swear by the technique after taking the plunge.
In addition to reducing muscle soreness, ice baths are particularly beneficial for athletes who consistently push their bodies beyond their limits to reach peak performance. Such intense activity can result in micro-tears in muscles, which could lead to inflammation and even injury.
By taking a cold bath or shower after an extended, intense exercise period, the body temperature can be brought down to help reduce inflammation, soreness, and fatigue. This approach helps lessen the strain on muscles and greatly decreases the amount of swelling that could occur from overworking them.
Ice baths are a natural and effective way for athletes to reduce their risk of injury and speed up recovery after intense physical activities.
Ice baths can stimulate the central nervous system by strengthening the vagus nerve, which then results in improved digestion, sharper cognition, and better mood.
It also provides a better night’s sleep and quicker reaction times.
Inflammation is the body’s response to injury or infection. When a part of our body is inflamed, the affected site can appear red and swollen as well.
Since an ice bath the whole body below the head and constricts blood flow, it’s an ideal way to limit inflammation after your workout.
Additionally, when you have lower inflammation levels, you’ll need less recovery time in the future.
A study investigated the effects of ice baths (or cold showers) on mental health – specifically the relationship between depression and bodily temperature.
The study found that “a lack of ‘thermal exercise’ may cause inadequate functioning of the brain.” The results suggest that repeated exposure to cold temperatures can lessen depressive feelings.
If you aren’t able to stomach ice baths yet, give cold showers a go. They’re not as jarring an experience as ice baths, but they’ll still provide some benefits.
Nothing – not even the strongest coffee – can wake you up as quickly and effectively as an ice bath. Pure energy surges through you, and sleepiness is instantly forgotten.
The body produces adrenaline (the hormone responsible for the fight-or-flight response) when exposed to icy water.
You’ve no doubt heard of splashing cold water on your face. Ice baths kick that up a notch!
On a hot, sweaty summer day, the feeling of cool water is unbeatable. Taking a dip into ice water, just like a boiled egg straight out of the pot, will perk you right up and leave you feeling refreshed and renewed.
It’s a great time for an ice bath whenever you’re flustered or stressed out! Another excellent time for a cold plunge is the morning before a hot day out in the sun.
Whenever you dunk your body into ice water, your core temperature drops quickly.
Your body then exerts a lot of energy in an attempt to bring your temperature back up. In that process, you’ll be burning fat at a higher rate than normal.
Nevertheless, remember that ice baths can’t replace a balanced diet and an exercise regime. At best, the technique is useful to supplement other weight loss strategies.
Your immune system works constantly to fight off diseases. However, it can falter or fail at times. When that happens, it may be time to step in with immune-boosting habits, such as sinking into an ice bath.
An ice bath may keep you healthy, according to a Netherlands experiment.
Researchers linked employees having cold showers with fewer sick days at work — a 29% reduction, in fact.
In another study, the immune systems of people participating in the “Wim Hof Method” — a program exploring the benefits of enduring the cold — were tested.
These participants showed a stronger and more effective immune response that allowed them to quickly recover from infection.
Cold plunging causes blood vessels to constrict when the body is submerged in cold water, leading to an increase in blood pressure and a decrease in blood flow to extremities. Upon emerging and warming up, blood vessels dilate and blood flow increases to extremities again.
This repeated process of constricting and dilating blood vessels provides a cardiovascular workout that can help strengthen the heart and circulatory system.
While cold plunging is generally safe for most healthy individuals if done correctly, those diagnosed with high blood pressure or any heart condition should consult a healthcare professional before starting this practice regularly.
Recent studies have revealed exciting findings regarding the connection between cold water immersions and neurocognitive benefits.
Observational studies on hibernating animals suggest that cold shock proteins, activated during cold therapy, help reinvigorate and replace synapses in the brain lost during extended sleep. These proteins could potentially help prevent or even treat neurological diseases, such as dementia or Alzheimer's, in humans.
In addition, scientists studying mice have also found promising results regarding cold shock proteins. These proteins were found to protect mice from cell death caused by various neurodegenerative illnesses. As these proteins exhibit protective properties for animals, researchers believe they can have similar effects in humans.
If you have a medical condition, check with your doctor first before taking an ice bath.
In particular, people who have heart disease, diabetes, high blood pressure, and poor circulation should seek medical advice prior to taking the plunge.
Ice baths also shouldn’t be used to numb serious injuries like fractures. If that’s what you’re dealing with, see your doctor to have the medical issue resolved!
Remember, numbing is not the same as healing.
You’ve decided to take an ice bath — exciting! If you have a medical condition, get the go-ahead from your doctor beforehand.
Getting into an ice bath for the first time can be truly shocking. It’s recommended you “warm up” for about a week prior by taking cold showers. Take deep breaths before you enter the water.
Gradually, you’ll work your way up to ice bath territory. When you’re ready to enter the bath, breathe deeply (like you practiced) and start standing. Slowly lower your body into the water while remaining mindful of your limits.
Beginners should only stay in for a short time at first. Slowly increase the time spent in the bath with each session.
It might also be a good idea to play it safe the first few tries, such as using a warmer temperature and gradually getting a little colder each time.
One particular risk of staying in an ice bath for too long is hypothermia. To prevent this, carefully measure the temperature of your bath and how long you stay in it.
Health professionals recommend a maximum of 10 to 15 minutes. For safety purposes, start with a few minutes and work your way up if desired.
You won’t find a definitive answer to this question in the research currently available on ice baths.
Some people take a dip every morning to help them wake up. Others do them once a week after a particularly intense workout.
If you find yourself dreading your daily freeze-fest, cut back on the number of ice baths you do per week. There’s no shame in taking a deliciously-soothing warm bath instead!
It’s recommended you get the water to 50–59° Fahrenheit. If you’re a beginner, stick to the warmer end of the scale.
To measure the temperature, dip a thermometer into the water. If the reading shows the water is too cold, add warm water; if it’s too warm, add ice cubes. For this, you’ll of course need to freeze a few trays of ice in advance.
Most people take an ice bath in the morning to wake them up, or immediately after a strenuous workout. The positive effects will be most noticeable at these times. However, know that you’re free to take an ice bath whenever you like.
Running an ice bath might sound simple, but there are a few precautions you need to take.
Fill your bath or a large tub with cold water, then plop in ice cubes while constantly measuring the temperature with a thermometer.
You could buy a bag of ice or make a batch yourself if you have enough ice cube trays. If the bath gets too cold, pour in a little warm water.
Once it’s at the desired temperature, set out a warm robe or towel for when you get out of the bath. Have a timer close by, too. Time tends to freeze once you’re enjoying the water.
Then, slowly dip yourself into the bath. Start with your legs first and gradually lower yourself until your body is covered up to your neck. There’s no need to put your head underwater.
It’s recommended to have someone in your house with you while you take an ice bath should any emergencies arise. If you’ve been cleared by your doctor, then the chances of something bad happening are minimal. Still, first-timers should have support nearby.
With these factors in mind, you’re bound to have a rewarding ice bath experience. Even if you discover it’s not to your taste, you can be satisfied knowing you gave it a go!
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]]>One way to encourage your baby to go to bed is through reflexology and gently massaging baby pressure points for sleep.
Reflexology and pressure points have been used for health purposes for millennia. The method focuses on targeting pressure points that correspond with other parts of the body.
By using this safe and gentle massage method, you can soothe your little one and encourage them to fall asleep faster with various "sleep buttons."
In this article, we’ll be discussing:
Let’s get into it!
Also called the “calm point” in baby massage, the solar plexus point can be found at the center of your baby’s foot. This is just below the ball of their foot.
Massage this point by gently pressing your thumb into it for a few seconds before releasing it. Repeat this motion twice on each foot.
Massaging the solar plexus point will target the bundle of nerves located behind the stomach. These can be the culprit of tightness, unease, and upset stomachs.
By massing this point with light pressure, you can help to relax your baby and get them ready for a good night’s sleep.
The pituitary gland is a small but important gland located at the base of the brain, right behind the nose.
It produces hormones and is also connected to other organs and glands that it stimulates to help with stress, mood regulation, and sleep.
The pituitary gland point can be found on the big toe. To massage it, circle the pad of the big toe before pressing and releasing the toe three times on each foot.
To soothe and relax your little one’s head and brain, gentle stroking over the pressure points on the very tops of their toes will help immensely.
Simply make light circles over the tops of each of their toes, beginning at their big toes and moving outwards.
The spinal reflex point is connected to your baby’s central nervous system. To relieve tension from their nervous system and to help relax their spine, lightly massage their spinal reflex point.
The spinal reflex point can be found on the inner sides of each of your baby’s feet.
To target these pressure points, gently side your finger on these points. Then, go from your infant’s heel all the way to the top of their big toe. Repeat it a few times on each foot.
The temporomandibular joint, or TMJ, is the joint that connects your jaw to your skull.
As an adult, you may be familiar with tension around your TMJ from clenching your jaw due to stress. Babies experience tension around here due to crying, as well as when they start teething.
To help relieve this tension, the TMJ point can be found on either side of the joint on the big toe.
Using your thumb and forefinger, make a light pinching motion around this pressure point and make a circular motion around this joint.
Massaging the sides of your baby’s spine will also help to calm them down. To massage these points, use your thumbs to gently press on either side of your baby’s spine.
Start at the top of their spine and work your way down by gently pressing by their spine. Hold for a few seconds before moving down about an inch.
Aptly known as the “sleep point”, this pressure point is excellent at calming babies and getting them to drift off.
All you have to do is make light, gentle strokes moving from between their eyebrows to the tips of their nose.
Repeat this motion a few times for about 30 seconds, and watch as your baby relaxes and gets ready to fall asleep.
Learn about more pressure points for babies here.
Reflexology is a safe and effective technique to use on your babies. It can also help with the baby's sleep habits.
It’s non-invasive, easy, and your baby will relish the feeling of your loving touch. Just ensure that you’re being gentle and using soft hands to go through the massage.
Use your intuition to see how your baby is responding to their massage and how much pressure you’re applying. It should be soothing, and your baby should be engaged, calm, and relaxed.
If you have any doubts or concerns regarding reflexology and baby massage, we encourage you to talk to your pediatrician so that you can get expert advice for massaging your baby.
Aside from helping your little one fall asleep, massaging your baby also comes with many other benefits for both your baby and yourself.
Massaging your baby supports their mental and social development, supports weight gain and growth, helps their digestion, and reduces their stress. All in all, it makes them feel soothed and comfortable.
Massages are also an intimate and effective way to bond with your little one. Physical touch produces oxytocin and decreases cortisol and stress, leaving your baby feeling loved and safe.
This release of feel-good hormones isn’t just limited to your baby - it’ll boost your mood too! This is particularly good for the mental health of those experiencing postpartum depression.
If you’re a new parent or caregiver, giving your baby a massage can also help you gain confidence with holding and caring for them.
A great time to massage your baby is right before their bedtime or naptime. Ideally, you want your baby to be alert, but quiet and not physically active.
As massaging your baby is also a bonding experience for both of you, find a time when you’re comfortable and free from any time pressures. Give your baby your full attention.
Before you start massaging, ask your baby for permission to begin. Let them know what you’re going to do by creating familiar cues like rubbing your hands near them.
You can see if your baby is happy for you to continue by looking for positive body language like eye contact, smiling, cooing, and reaching toward you.
Avoid massaging your baby right after they’ve fed. Massaging right after your baby has eaten can affect their digestion. As this can cause vomiting, wait about 45 minutes before massaging them.
Watch your baby’s body language, and avoid massaging them if they’re pulling away, uncomfortable, or your massage is causing them to tense or be in pain.
If your baby is unwell or has any bruising, give them some time to recover before rubbing their pressure points.
You only need to use your hands to massage your baby, especially since baby massages require very little pressure.
There are a number of baby massage tools on the market, but they aren’t necessary for giving them an effective massage.
By using your hands, you’ll have greater control over how much pressure you’re applying. You’ll also be able to get a better feel for your baby’s body and its responses to the massage.
If you do want to use something, you can gently use a massage ball like the Kanjo Acupressure Ball.
You may also want to use baby massage oil to avoid friction to your massage, potentially hurting the baby.
Once again, this isn’t necessary, but it can be good for your baby if they have dry skin or eczema. If you’d like to use it, ensure that the oil you use is odorless to avoid irritating their skin and any strong odors.
Reflexology is an incredibly efficient method to use on your little one. Multiple studies have been conducted which suggest that reflexology can be effective on babies.
These studies demonstrate that it not only aids in helping your infant fall asleep, but it also helps to reduce pain and regulate their heart rate.
It can also help to relieve colic symptoms in babies through an increase in their oxygen saturation.
If you’re concerned about your baby’s sleep (or lack of), get in touch with your pediatrician. They will help you determine whether or not your baby’s health and sleep should be of concern.
Acupressure is a safe and effective form of Traditional Chinese Medicine that involves applying pressure to baby pressure points on the body in order to stimulate healing energy. It can be used to help relieve pain, reduce stress levels, improve digestion and circulation, and even boost the immune system.
In this article, we will explore some of the baby pressure points that parents should be aware of. We will look at how these points can be used to help with fussy babies and more.
In this guide, we’ll give you a run down on all the main pressure points you should know and tips to help you along the way. Let’s get into it and help your little ones feel their best!
If you have a baby, you know you’re already holding them pretty much all of the time!
So, it’s pretty easy to integrate acupressure into your daily life in a way that’s not disruptive for you or your child. Plus, it takes very little time and is completely natural.
Acupressure is an ancient massage form that works to encourage the movement of energies (“qi”) throughout the body. It targets the same areas and channels as acupuncture but is carried out with light pressure from the fingertips rather than needles.
Acupressure can help your baby's digestion, with pressure points to help move gas, form burps, and encourage bowel movements.
Gentle stimulation of these acupoints can help ease your child's discomfort, and get energy and blood flowing smoothly again.
Baby foot reflexology can help prepare your baby for bed. Getting natural energies flowing and easing discomfort leads to calmer, sleepier babies.
This includes teething babies as well, as there are techniques you can try to ease gum pain.
The Governor Vessel 12 pressure point is located in the center of the upper back. It’s below the third thoracic vertebrae, the seventh vertebrae down from the base of the neck.
This pressure point is calming, and gentle stimulation can help calm your child before bed or soothe them on the go.
LV 3 is located on the top of the foot, in the webbing between the big toe and the second toe of a baby's foot.
This point is often stimulated to help with leg issues, such as cramping or growing pains.
However, it is one of the more powerful points on the body, and can also be used to treat sleep and digestive problems.
The powerful LI 4 pressure point can be found in the fleshy area between the thumb and pointer finger on the baby's hand. You can stimulate it as normal, or gently squeeze it from either side of the hand.
This point can help with colicky babies and is commonly used in both children and adults to relieve headaches. It may also help with teething pain.
The B 2 pressure point is found on the lower part of the inner eyebrows, on the outer area of the eye socket.
Stimulation of UB 2 can relieve hiccups, as well as help clear sinuses and move mucus down and out through the nose.
Be extra careful due to this point's proximity to the eyes, and the fragile thin skin of the eyelids.
Pericardium 6 is just a bit up from the wrist, between the two tendons of the forearm.
Stimulation of this pressure point can help with nausea and vomiting, as well as just a sore tummy.
As well as helping holistically, stimulation of this point provides a distraction and point of physical contact to focus on. This is effective at relieving nausea on its own.
Stomach 36 is another great point for helping with tummy trouble. It can be found about an inch below the kneecap, on the shin.
Stimulating this point aids with general digestion, stomach pain, and helps to produce healthy, regular bowel movements.
The Solar Plexus pressure point is located just below the ball of the foot, in the center. Gentle stimulation of this point is very calming for the baby and can help aid the transition into sleep.
A good point to stimulate during bedtime is the pituitary gland point. It helps to put the baby at ease and
Gently stimulate the pad of the big toe, using a circular motion. Make sure to repeat the process on both feet.
A final step in the sleep foot massage routine comes from stimulating the spinal reflex points. These are located along the outer edge of the foot.
Applying acupressure to this point leads to muscular relaxation and better rest.
Gently stimulate the pressure points on the baby's head by moving from the outer eyebrows to the temples. Use both hands at the same time to provide bilateral stimulation if possible.
This area aids in emotional calming, sleep, and headache.
Pressure points for the TMJ (jaw muscle) can be found on either side of the baby's big toe.
Stimulation of this point can lead to the relaxation of muscles after crying, as relief of teething pain.
You can also stimulate the TMJ directly by applying gentle pressure to the back of the jaw below the ear.
When applying acupressure to babies, gentleness is key. Less is more! Use gentle pressure on the pressure points for no more than 30 seconds, in a small circular motion.
You can use acupressure up to three times a day, though it’s best not to exceed 15 minutes in total.
You want your baby to be relaxed and calm, so take care to read their body cues and make sure they are happy and not over-stimulated.
Short answer: yes!
Acupressure is a gentle, natural technique that's perfectly safe and beneficial for babies. As long as you follow the recommended times, keep the pressure light, and don’t go overboard, your baby will enjoy it.
Acupressure should be used as an additional therapy for day-to-day ailments, not as a substitute for health care.
If you have concerns about your baby's overall health or if issues such as poor digestion or distress happen more often than normal, always seek professional medical help.
Acupressure should also not be used on any areas that are sensitive, including on injuries or rashes.
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]]>But just how much does a visit to the chiropractor cost?
The average cost of a chiropractic visit is $165, but this price varies considerably from practitioner to practitioner. Chiropractic treatment also receives limited coverage from many insurance plans in 2023, including Medicare
Ultimately, the cost of your treatment will depend on your condition and your chiropractor. Let’s take a look at what you might expect to pay for your visit to a chiropractor in 2023!
This article provides the facts you need to decide if chiropractic treatment is suitable for you!
Without insurance, a visit to the chiropractor can cost anywhere from $30-$300.
Most chiropractors, however, tend to be priced somewhere in the $100-$150 range in 2023.
People registered for medicare may apply for subsidized chiropractic care. 80% of the ‘Medicare-Approved Amount’ can be covered (after you have paid your ‘Part B’ deductible) when visiting a chiropractor.
If you have private health insurance, that will often cover chiropractic care for short-term or acute conditions.
Keep in mind that some health plans will require a co-pay for your chiropractic treatments. Unfortunately, if you are visiting a chiropractor for wellness or maintenance sessions, you’ll probably have to pay out of pocket.
Whatever the case, it’s worth checking in with your insurance provider to see what they can assist you with. You can also check with various chiropractic clinics to see the costs for different treatment plans.
Chiropractors practice a form of modern alternative medicine. It is the largest alternative medical profession in the US.
Chiropractic medicine concentrates on an assumed relationship between a person’s spine and their health.
Chiropractic adjustment was invented in 1895, by Daniel David Palmer. Palmer claims that — on that date — he cured the deafness of a janitor by simply adjusting his vertebrae.
Palmer imagined his chiropractic method as a modern incarnation of historical bone setting — infused with the popular mysticism of ‘Magnetic Healing’.
Magnetic Healing was a practice invented by Franz Anton Mesmer in the 18th century.
Mesmer initially believed that humans and animals were ruled by magnetic forces, then electricity, and, finally, by a ‘Universal Fluid’.
Mesmer treated his patients by magnetizing and adjusting the flow of their universal fluid. He accomplished this by squeezing his patients’ legs between his own, driving his thumbs into their hands, and maintaining eye contact.
Palmer was fascinated by this treatment, and so Mesmer’s theory of ‘Animal Magnetism’ formed the theoretical basis for Palmer’s chiropractic adjustments.
Palmer practiced magnetic healing for nine years before taking Mesmer’s idea of universal fluid and rebranding it as innate intelligence.
He decided that the spine was the home of innate intelligence. After his experience with the janitor, Palmer became convinced that spinal adjustment could cure almost all illness.
Modern chiropractors are often aware of how the theoretical underpinnings to their treatments sound, and many distance themselves from Palmer. Regardless, they practice the treatments that Palmer invented and pioneered.
Chiropractors may claim to treat many afflictions, but — beyond the treatment of back pain — their therapies have little in the way of scientific studies.
Chiropractors offer a wide range of services and treatment modalities. These can include, but are not limited to:
If you are suffering from back pain, a visit to a chiropractor may be beneficial to you. There's no need to wait for the pain to be unbearable before seeking an initial consultation.
As always, alternative medicine should be used in conjunction with — not instead of — scientifically supported healthcare approaches. For health problems other than back pain, it is best to seek non-chiropractic care.
Chiropractic therapy is not a single unified field of medicine, so it's not the easiest to say which chiropractic practice is right for you.
Many chiropractors have differing theoretical assumptions and corresponding medical practices. There are, however, two major schools of chiropractic therapy — ‘Straights’ and ‘Mixers’.
Whether you choose to see a straight chiropractor, or a mixer, is entirely up to you. Let's take a look at the main differences between the two schools of treatment.
Straights are faithful to the methods and ideologies of Daniel David Palmer (the inventor of chiropractic treatment). Palmer claimed that “chiropractic was not evolved from medicine or any other method, except that of magnetic”.
According to Palmer, the magnetic is an ‘Innate Intelligence’ that flows through the human nervous system.
Palmer referred to a misaligned vertebrae as a ‘Subluxation’. Subluxation, according to straights, obstructs the flow of innate intelligence through the body, and is the root of most illnesses.
These theories have not been embraced by the medical community at large.
Due to their focus on innate intelligence and subluxation, straights generally disavow therapies that stray beyond spine and joint alignment.
Mixers tend to make far fewer claims in regard to the dangers of subluxation. For mixers, subluxation is one of many possible causes of ill health. Mixers have a general desire to align their practices with those of mainstream medicine.
Mixers commonly practice a range of therapies. These can include common physiotherapeutic treatments — such as applying heat or ice.
Additionally, many mixers will dabble in other alternative medical fields — such as acupuncture, or herbalism. They look to offer a more holistic and comprehensive treatment.
Here are a few of the most commonly asked questions posed by those considering chiropractic treatment.
Your chosen chiropractor will have you fill in some paperwork regarding your health history and reasons for your initial visit. This will be followed by an examination and diagnosis.
Finally, your chiropractor will perform a quick manual adjustment of your spine (spinal decompression) and then recommend a course of subsequent treatment.
A chiropractic visit will vary depending on whether it’s an initial visitor or follow-up visits.
For the first chripractic appoint, budget a good hour. There’s a lot to cover here. The chiropractor needs to understand your health history and why you’re in their office. Physical examinations and maybe even imaging tests are needed to understand the problems you’re having.
For follow-up visits, you’re looking at smaller time commitments, usually around 15 to 30 minutes. The treatment plan is already in place, so each session is about execution and not exploration, looking for the root of your problems.
Still, every chiropractor has their own unique approach, so these time estimates will vary. But as a rough guide, it’ll help you to plan the rest of your day.
Insurance coverage depends on the level of coverage you are paying for. Insurance companies tend to only subsidize treatments that have scientifically proven medical efficacy.
Insurance providers may cover chiropractic for acute back pain (where it has proven benefits), but not for any other maladies. You'll need to check your insurance policies to see if chiropractic treatment
Medicare can help with reducing the cost of chiropractic adjustments for sudden and severe back and neck pain.
Many private insurance providers will also fund Chiropractic treatment under the same conditions.
If you can’t afford chiropractic adjustments, your doctor will be able to recommend subsidized or more affordable courses of pain relief treatment.
Chiropractors have some success in the treatment of back pain. Receiving chiropractic adjustments may allow you to avoid the use of addictive pain medications.
Many chiropractors also offer acupuncture and other holistic treatments.
Studies show that “mild-to-moderate, transient adverse effects are experienced by about half of all chiropractic patients”.
Among adult patients, these adverse effects include:
More severe effects have also been noted, such as:
Among children, the following adverse effects have been recorded:
Paraplegia, hemorrhaging, death, and severe vascular complications are uncommon side effects of chiropractic treatment. However, the causative relationship between these incidents and chiropractic adjustments has only been revealed by systematic reviews and limited doctor surveys.
These surveys and systematic reviews reveal the rate of underreporting adverse chiropractic side effects was previously 100%.
Due to historical underreporting, it’s hard to say what the true rates and severity of adverse chiropractic side effects are.
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But did you know that acupressure and using the nosebleed pressure point can help stop a bleed in its tracks?
In this article, we’ll walk you through the steps of using acupressure to stop a nosebleed – including which points to apply pressure to and for how long.
Whether you’re prone to nosebleeds or just want to be prepared in case one strikes, mastering this simple pressure point to stop nosebleeds can help you feel more confident and in control.
There are several potential causes of nosebleeds. Common ones include:
The delicate nasal membranes inside your nose can easily become dry and irritated, especially during the winter months or in dry climates. This can cause the membranes to crack and bleed, leading to a nosebleed.
If you’ve ever taken a bump to the nose, you’ll know how much it can hurt!
Trauma or injury to the outside of the nose can also cause nosebleeds, as the force of the impact can damage the delicate blood vessels inside your nose.
If the trauma is due to the blood vessels located higher up the nose, those are posterior nosebleeds.
High blood pressure can put a strain on the blood vessels in your nose, making them more prone to rupturing and causing a nosebleednose bleed.
If your blood is unable to clot properly, even a small cut or injury can cause a nosebleed that’s hard to stop. This can be due to a variety of medical conditions, such as hemophilia or liver disease.
A doctor can test for and diagnose if you have a blood clotting disorder or other condition.
Blood-thinning drugs such as Warfarin or Aspirin can increase the risk of nosebleeds, as they reduce the blood’s ability to clot.
Certain drugs, such as non-steroidal anti-inflammatory drugs (NSAIDs) or illegal drugs like cocaine, can also cause nosebleeds by damaging the blood vessels inside your nose.
The LI 3 pressure point is located on the back of the hand, in the fleshy area between the thumb and the index finger.
In order to stop the bleeding, apply firm pressure to LI 3 on the side of the hand opposite the affected nostril.
There is also a technique that can be used to stimulate both LI 3 and SI 3 at once:
Tie a string around the palm just beneath the knuckles and make a fist. This has been effective for many people to endending nosebleeds.
In addition to nosebleeds, firm pressure on LI 3 is believed to be helpful for a variety of other conditions. These include headaches and migraines, eye strain, digestive issues, and menstrual pain.
The SI 3 point is found on the outside edge of the hand, in the depression between the base of the fifth finger and the wrist.
As with LI 3, apply firm pressure on the side of the hand opposite to the affected nostril to stop a nosebleed.
This point is also believed to be helpful for relieving pain in the head, neck, and shoulders. It’s particularly helpful for tension headaches and migraines.
The GV 26 point is in the center of the philtrum. Pressure on this point is often used to stop nosebleeds, as it is believed to help constrict blood vessels in the nasal cavity.
In addition to nosebleeds, stimulation of GV 26 is believed to be helpful to relieve headaches.
The B 3 is located in the depression at the medial end of the eyebrow, near the bridge of the nose.
Pressure on this point is believed to help stop nosebleeds by regulating the flow of blood to the nose.
Apply firm pressure to B 3 with the thumb or index finger for several minutes, or until the bleeding stops.
Stimulation of B 3 can also be used to relieve eye strain, headaches, and sinus congestion.
The LI 4 pressure point can be found in the webbing between the thumb and index finger. Pressure on this point is believed to help stop nosebleeds by reducing heat and inflammation in the body.
Apply firm pressure to LI 4 with the thumb or index finger for several minutes — this should stop the bleeding.
Applying pressure to LI 4 is also often used to relieve headaches, including migraines and tension headaches.
A word of caution, though — this pressure point is not suitable for pregnant people as it can lead to premature contractions.
GV 16 is located on the back of the neck, at the base of the skull. It is believed to stop nosebleeds by regulating blood flow to the head and face.
This point can be stimulated by leaning forward and applying firm pressure to the hollow area at the base of the skull. Do so for one minute while breathing slowly and deeply.
Some people also believe that pressure on this point can help with insomnia, vertigo, and tinnitus (ringing in the ears).
You can stimulate the GV 23 point by pressing on the center of the eyebrow line. This stops nosebleeds by reducing heat and inflammation in the body.
Applying firm pressure with the thumb or index finger for several minutes should get the bleeding to stop.
This pressure point is also believed to be helpful for a range of other conditions. It is often used to relieve headaches, sinus pressure, and eye strain.
Governor Vessel 14 (GV 14), also known as Dazhui or Great Vertebra, is located on the midline of the upper back below the seventh cervical vertebrae.
Pressure on this point is believed to help stop nosebleeds by regulating the flow of blood and energy in the body.
You can apply firm pressure to the GV 14 point with the fingertips or the heel of the hand for several minutes, or until the bleeding stops. This one is easier if you get a friend to help you.
This point is often used to relieve neck and shoulder tension, as well as headaches, migraines, and upper back pain.
The Large Intestine 11 (LI 11), also known as Quchi, is located at the outer end of the elbow crease on the thumb side.
It is believed to be effective at stopping nosebleeds because it is located on the Large Intestine meridian, which is associated with the regulation of blood flow in the body.
By applying pressure on LI 11, it is thought that the blood vessels around the nose and face can be constricted. This is thought to help to stop the bleeding.
To use acupressure for nosebleeds, apply firm pressure to LI 11 with the thumb or fingertips for several minutes (or until the bleeding stops).
This point is also used to relieve pain and inflammation, especially in the elbow. It can also help to regulate digestion and boost the immune system.
The LI 20 pressure point is located at the base of the nostrils, on either side of the nose.
Acupressure here is believed to help stop nosebleeds by promoting blood coagulation and reducing blood vessel inflammation. This occurs through its action on the facial nerves and the local blood vessels.
Apply firm pressure to LI 20 with the index fingers for several minutes, or until the bleeding stops.
This point is also used to relieve sinus congestion and headaches, as well as allergies and respiratory conditions.
The Urinary Bladder 12 (UB 12), also known as Fengmen or Wind Gate, is located on the upper back. It can be found between the shoulder blades, at the level of the fourth thoracic vertebra.
UB 12 acupressure is believed to help stop nosebleeds by regulating the flow of Qi and blood to the lungs and respiratory system.
This helps to reduce inflammation and promote blood coagulation in the nasal blood vessels.
Apply firm pressure to UB 12 with the fingertips or the heel of the hand for several minutes, or until the bleeding stops. This is another acupressure point that is easier to apply if someone else helps you.
This point is also used to relieve upper back tension and pain, as well as to boost the immune system and support lung function.
The Urinary Bladder 13 (UB 13), also known as Feishu or Lung Shu, is located on the upper back, at the level of the third thoracic vertebra.
UB 13 acupressure is believed to help stop nosebleeds by strengthening the lungs and respiratory system. It also reduces inflammation and promotes blood coagulation in the nasal blood vessels.
Apply firm pressure to UB 13 with the fingertips or the heel of the hand for several minutes, or until the bleeding stops.
This point is also used to support lung function, alleviate respiratory conditions like asthma and bronchitis, and promote relaxation and emotional balance.
Acupressure can be a highly effective way to treat nosebleeds. In fact, many people find it to be just as effective (if not more so) than other methods, such as pinching the nose or using ice packs.
The great thing about acupressure is that it doesn’t just treat the symptoms of the nosebleed. It also addresses the underlying cause by promoting healthy blood flow and circulation.
By applying pressure to specific points on the body, you can help stop the bleeding and prevent future nosebleeds from occurring.
Another advantage of acupressure is that it’s a non-invasive and natural approach to treatment. This makes it a safe option for people of all ages and health backgrounds.
Since acupressure doesn’t involve any medications or chemicals, it’s also free from the potential side effects that can come with traditional medical treatments.
When it comes to nosebleeds, there are a few other things to consider beyond just treating the immediate bleeding.
By taking these additional steps, you can help prevent future nosebleeds and keep your nasal passages healthy and comfortable.
Staying hydrated can help prevent your nasal membranes from becoming dry and irritated, which can lead to nosebleeds.
So, be sure to drink plenty of water and other fluids – especially if you live in a dry or arid climate.
Another thing to keep in mind is to avoid intensive activities for a short period of time after a nosebleed.
This means steering clear of things like heavy lifting or strenuous exercise, which can put extra pressure on your nasal passages and increase the risk of bleeding.
Controlling the humidity in the room can also be helpful.
Using a humidifier can help keep the air moist, which can soothe your nasal passages and prevent them from drying out.
This is especially important during the winter months when the air tends to be drier.
Finally, it’s important to know when to see a doctor for medical advice.
While most nosebleeds are minor and can be treated at home with acupressure or other remedies, there are times when a nosebleed can indicate a more serious problem.
If you experience frequent nosebleeds, a nosebleed that won’t stop for more than 20 minutes, or other symptoms such as dizziness or fainting, it’s important to seek medical attention right away.
These points are connected to different organs on your body through pathways known as meridians. Some of these meridians connect to your bladder and can be an effective treatment option for UTIs.
Pressure can be applied to bladder acupuncture points in order to induce urination, which will then flush away bacteria and start to heal the body.
Stimulating these points can reduce inflammation, improve immunity and reduce pain caused by UTI symptoms.
Here are some of the best pressure points to relieve UTI pain, induce urination, and help your body heal itself.
The Liver 2 (or LV 2) acupoint is the most commonly used acupressure point for UTIs.
It is located on the top of your foot at the base of your toes, between your big toe and your second toe.
The LV 2 pressure point is a point of the liver meridian that is capable of draining heat from the body and relieving pain or burning from urination.
Applying firm pressure to this acupoint can also help with insomnia, eye pain, and even heavy and irregular periods.
In traditional Chinese medicine, the LV 2 acupoint is the Ying-Spring point of the liver meridian. A Ying-Spring spot is where the qi, or life energy, dribbles down the meridian.
The KD 3 pressure point is found between the ankle bone and the Achilles tendon.
This acupoint is connected to the kidney and bladder and is excellent for healing UTIs.
Aside from these vital organs, the KD 3 acupoint also helps relieve ankle and heel pain and is effective at treating many diseases throughout the body.
For kidney function, this acupoint relieves the organ of heat and removes energy blockages to promote proper functioning.
The SP 6 acupoint is located four fingers above your ankle bone.
This acupoint is the junction point of the liver, kidney, and spleen meridians, and as such, it’s extremely useful for treating many health issues.
The SP 6 helps with UTIs by encouraging healthy urination and invigorating the kidneys.
It can also help with strengthening the liver, stomach, and uterus, as well as regulating menstruation.
The SP 9 acupoint is situated under the knee on the inside of the leg and drains heat from the body mainly through urination.
Stimulating this acupoint will help if you're suffering from a UTI.
Pressure applied to this acupoint can also help to heal chronic yeast infections, regulate the spleen, and resolve dampness.
In other instances, the SP 9 acupoint treats swelling, varicose veins, and edema, as well as pain in the reproductive organs.
This acupoint is considered to be the He-Sea point of the spleen meridian. In other words, this is where the meridian’s qi enters deeper into the body.
The Kidney 1 pressure point is just behind the ball of your foot, about two-thirds of the way up from your heel.
When pressure is applied to this area, symptoms of and pain associated with UTI will be soothed.
In traditional Chinese medicine, KD 1 is a Jing-Well point where qi from the body bubbles up.
As such, this is a very important and powerful acupoint that can treat many other conditions aside from UTI.
Since this acupoint is so powerful, it also has the ability to help with serious conditions such as epilepsy, loss of consciousness, paralysis, and mental health issues.
While there is a lot of debate about how efficient acupressure really is, there is growing evidence of its medicinal advantages.
For example, a recent study from 2019 found anatomical evidence of the existence of meridians and their pathways through the body.There have been several studies that seek to answer how helpful activating acupoints is to healing or preventing UTIs.
A few of the major literature on this question found that acupuncture is a worthwhile treatment to prevent the recurrence of UTI.
In one controlled study, the rate of women treated with acupuncture and who suffered from UTI was only one-third of women who didn’t undergo the procedure.
Since both acupressure and acupuncture rely on activating acupoints, acupressure is also naturally a powerful way to avoid the disease.
The way this procedure works is through the acupoints you learned about earlier. By freeing the natural flow of qi from its blockages, the body becomes better able to heal itself.
As a natural remedy, acupressure is a viable and non-invasive procedure that’s just as effective as medication.
Many of those who treated this condition with acupressure and acupuncture have seen impressive results and noticed a considerable difference in their well-being.
Over-the-counter medications like ibuprofen and acetaminophen are popular pain reliever options, but depending on your health condition, it may not always be a good option.
Home remedies are often safer and more natural. If you’d like to try out some other home remedies alongside acupressure, here are a few options that will help with UTIs:
Staying hydrated is always important, but it’s key when dealing with a UTI.
Water helps flush out bacteria, wash germs away, and diminishes the burning feeling when you pee. Simply drinking more water will also prevent UTIs from recurring.
When your acupressure treatment begins to work, you will notice that it will become easier to pee.
Drinking plenty of water will provide you with a consistent indicator of how well the treatment is working.
Avoid drinking alcohol, citrus juices, coffee, and other drinks with caffeine because they can aggravate your bladder and urinary symptoms more.
When dealing with a UTI, you don’t want to add any more stress to your body than it’s already under.
Give yourself some time off from school or work and find a comfy spot near a restroom so you can pee as often as you need to.
Even just sitting on your toilet for a longer period of time than you normally would is completely acceptable!
UTIs are uncomfortable and tedious; give yourself a break while you’re dealing with them.
Cranberries are fantastic for maintaining a healthy bladder and urinary tract.
However, regular grocery store cranberry juice won’t really help. This is because it’s mostly sugar and artificial flavors, so look for the unsweetened cranberry juice.
The best thing to do is to eat raw cranberries. Alternatively, buy cranberry juice that contains real cranberries and as little sugar as possible or sugar-free.
When dealing with a UTI, it’s important to know when to make a doctor’s appointment.
If your symptoms are staying the same despite your at-home treatments, or if they’re getting worse, it’s a sign for you to make an appointment with your health care provider immediately.
The following symptoms are also things to watch out for:
If you become aware of any of these symptoms, visit your doctor immediately. Leaving your UTI untreated can lead to a kidney infection or worse.
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Muscle rollers can help you to achieve your pain free goals, and while anybody can use them, it’s important to do some research before purchasing one yourself.
If you’re curious about what muscle rollers are, why they’re important, and the best ones that are out there on the market: You’ve come to the right place!
There are many different functions and variations available on the market with this piece of fitness equipment. Therefore, it can be overwhelming when trying to choose one.
Keep reading below for everything you need to know about muscle roller sticks!
Have you ever wished you could get a deep tissue massage from home, any time you want?
Well, muscle roller sticks are essentially a way to do just that.
A muscle roller stick is a piece of exercise equipment that is used to alleviate sore, tight muscles and muscle knots after a workout.
They have stainless steel cores that can bear large amounts of weight, and are usually padded in foam or other material.
Muscle roller sticks come in many different shapes, sizes, and colors. The steel core is attached to a handle at each end, typically with plastic rollers along the middle.
Because of this, the effect of each muscle roller stick will vary. Therefore, you’ll need to choose the stick based on your needs and desired impact.
If you’ve ever used a traditional foam roller, muscle roller sticks are virtually the same thing. Instead of using your body weight to apply pressure, you use your hands.
For those who work out frequently, it’s pretty common to have tight, sore joints and muscles afterwards.
If you suffer from post-workout discomfort frequently, a muscle roller stick may work extremely well for pain you experience in your quads, hamstrings, calves, back, arms and other areas.
Muscle roller sticks have actually been proven to improve muscle pain, joint pain, range of motion, flexibility and balance
Furthermore, there are even some non-exercise-related benefits to using a muscle roller stick!
Using a muscle roller stick can temporarily relieve your cellulite. It does this by helping to remove its appearance, though you will have to do this frequently in order to maintain the effect.
Finally, muscle roller sticks are also a great way to help you relax and reduce stress. After all, what’s better than getting a deep tissue massage whenever you want?
What you might call ‘the best muscle roller stick’ others may hate. Quite simply, we all have different needs.
Some of us may be athletes, others struggle with muscle cramps, and some have more complex muscle issues they need to relieve.
So, there are plenty of questions you should be asking yourself before spending money on a muscle roller stick:
How you answer these questions will likely change which muscle roller stick is best for you.
The IDSON Muscle Roller Stick for Athletes is a well-priced all-purpose muscle roller ergonomically designed to be easy to use.
Weighing approximately 0.65 pounds, it’s made of high-quality polypropylene, ABS, rubber, and steel. It also has great handles to grip onto—it’s not going to slide out of your hands. With its nine independent rollers, you'll be able to target all the major muscle groups in your body.
The individual rollers are designed to help with self-myofascial release, helping to reduce small and larger muscle soreness. Plus, it’s easy to use—just roll it up and down your body for a few minutes each day.
The soft bumps of this muscle roller stick do a balanced job of providing a deep massage without digging too harshly into the skin.
Lastly, it’s 17.5" long which is pretty average-sized for a muscle roller stick (not too big and not too small), giving you the perfect amount of leverage to relieve your muscles.
If you want something tougher or softer, you should check our best cushioned and spiked muscle roller sticks below.
If the idea of spending big bucks on a muscle roller stick seems outrageous to you, you should check out AirCover’s Muscle Roller Massage Roller Stick.
Though this muscle roller stick is arguably the best valued, it features 12 rollers that might be a bit too bumpy for some.
If you’re looking for something gentler, you can instead consider Na.c health’s Wooden Muscle Massage Stick Roller.
Physix Gear Sport’s Muscle Roller Stick is arguably one of the best-made muscle roller sticks on our list for a really deep tissue massage.
It’s so well-made in fact, that it’s endorsed by trainers and physiotherapists to assist with a variety of health conditions.
What is also quite likable about this muscle roller stick is its anti-slip, molded nub handles, which make it easy to apply pressure where needed.
Not everyone is into bumps and spikes when it comes to muscle roller sticks. Some of us are sensitive and need something a little softer.
If that’s true for you, you should be looking at Gaiam’s Restore Massage Stick Roller which is foam cushioned.
Do note though, that this muscle roller stick is a little pricier than some of the others and at 19", it’s one of the longest on our list.
You’re probably not going to find anything spikier than the Coolife Fascia Muscle Roller which is essentially just three spiky massage balls on a stick.
It’s also available in 4 colors and is no longer than 16.5". It can also be used to help with cellulite.
Elsewhere, Gaiam’s Pressure Point Muscle Roller is very similar, also consisting of three spiky balls. It’s just a little longer and a tiny bit heavier.
Both muscle roller sticks have great reviews.
If you need a muscle roller stick specifically to use in water, you may want to avoid metal that could rust, or look for a muscle roller stick where the metal is well-protected.
Similarly, some muscle roller sticks are wooden, and while they are perfectly good to use, they won’t last too long in the water either.
Ideally, you might want to look for a muscle roller stick that’s mostly or entirely made of high-quality plastic or rubber or something else equally resistant.
Our option is Oasis’s Muscle Massage Roller Stick which while it’s not strictly designed to be waterproof, is made of “PVC+PP” plastic, so it won’t be susceptible to water damage.
However, do note that this muscle roller stick is very new and has few reviews.
Many muscle roller sticks on the market are around 17" long which can make them a little awkward to travel with.
Ideally, they should also be sturdy enough not to break and be as light as possible. On top of that, their shape should be convenient when packing.
Tiger Tail’s 11" Massage Stick Portable Roller is one of the easiest muscle roller sticks we have seen, and the product has great reviews.
However, the handles are notably quite small at only 2" which may be tricky to use for some.
Elsewhere, you might want to take a look at Woody Z Products Wooden Anti Cellulite Massage roller. It’s 15" long and is another wooden option.
It’s also worth bearing in mind that shorter muscle roller sticks may come with fewer features, such as spikes.
You can be forgiven for thinking that all muscle roller sticks are the same or that there’s little difference between them.
Well, the truth is, the more you research muscle roller sticks and the more you use them, the more noticeable the difference becomes.
There are plenty of muscle roller sticks that will break with little use, cost far too much for what they offer, are not easy to use, or overrepresent their benefits.
That’s why it’s really important to listen to other customers when deciding on the top muscle roller sticks (or when reviewing any similar product).
But don’t assume that a product that has a solid five-star rating is the best one out there! If there’s only a handful of reviews that doesn’t mean much.
Instead, a muscle roller stick with a four-star rating but thousands of reviews is likely to be more trustworthy.
Whatever you do, don’t automatically assume that the first product that appears in your search is the best. Oftentimes, these are featured or promoted products that are paid to appear on top.
The more you read and examine each product, the better your chances of finding a muscle roller stick that will fit your needs, last long, and not cost you a small fortune.
There are a variety of different sizes to choose from when looking for a muscle roller stick. Sizes include, but aren’t limited to 11”, 18” and 22” options.
If you’re wanting to use the roller on specific, smaller areas of your body, you may want a smaller roller.
If you’re wanting to use it for a full body massage on yourself (or even others), a regular-sized muscle roller stick could be the way to go.
Size is also really important to consider if you want to travel with the stick. Purchasing a muscle roller stick that’s specially designed for traveling may be a great option to look into!
It’s important to choose a material suitable for your own body’s needs. While plastic rollers are the most common type found on muscle roller sticks, you can also find foam options out there.
Both options aim to decrease pain within your body and increase flexibility, muscle recovery and range of motion.
Foam-covered rollers will be much gentler on your body, so consider the intensity you are wanting out of your muscle roller before you purchase one.
Make sure to do research into the firmness or softness of the roller you’re looking to purchase. This will help you to ensure that it’s going to give you the results you are looking for.
You may find that a firmer material may last longer than something softer, due to the pressure you exert.
Be sure to compare prices between muscle roller sticks when looking for one to purchase. Some of the pricier options don’t actually offer a better experience or more features.
In fact, there are inexpensive options out there that cover all bases. They’re designed nicely, are durable, and of high quality.
However, also be aware that some of the cheaper options are cheap for a reason!
Make sure to check the reviews on any products you’re interested in buying, as other consumers will be aware of any faults they may have.
For tight muscles such as calves or quads, sit down and hold onto each handle of your muscle roller.
Press the stick into the top of your muscle and apply as much pressure as you feel you need. Roll the stick up and down the muscle.
If you feel a spot that is particularly tight or has a knot in it, you can press the stick into that same place for 15-20 seconds to help ease the pain out of the muscle.
You want to aim for about 10-20 strokes per muscle or body area. You may need 20-30 in areas that are causing you a lot of pain.
Bear in mind that you'll need to adjust the pressure you are applying depending on the area you’re focusing on.
Foam rollers are large, cylindrical pieces of foam that you lay or sit on. Doing so applies pressure to an area of your body.
An example of this would be laying with one quad on top of your foam roller that’s on the ground. You’d then rock your body back and forth to roll that quad muscle over the roller.
This motion will apply pressure to the muscle, rolling out tension, knots, aches and more.
The foam is designed to take all of your body weight, using gravity to spread that weight through the foam and into the muscle itself.
Stick muscle rollers rely on pressure from your hands as you control where the roller goes.
If you are looking for a smaller, more accurate muscle roller experience, the stick may be a better option for you.
As long as you aren’t rolling the muscle sticks over injured areas or applying more pressure than you can handle, using a muscle roller stick is considered safe. Don't think that because you have a high pain tolerance, you should push it.
If you’ve had a recent tear or break in your muscle or limb, be sure to get yourself cleared by a medical professional before rolling over those areas with a muscle stick roller (or any kind of foam roller).
If you do so correctly, you can roll your muscles multiple times per day. However, in most cases, 3 times a week should be enough for you to feel the benefits of this activity.
If you are having issues with your muscles, you can also try rolling them out before or after your workouts to increase blood flow.
Provided you’re using the correct level pressure and technique, it’s safe to roll out your muscles daily if you feel like doing so.
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Luckily, we’ve gone and done most of the hard work for you.
In this article, you’ll find some of our best massage gun picks, as well as how we chose them, and some tips on what you should look for if you’re thinking about a model we haven’t covered.
So, what are we waiting for? Let’s get into it!
Before we get into the best massage guns you can buy, it may be helpful to learn exactly what a massage gun is.
Massage guns are portable devices that use vibrations to palpate the deep tissue of your body.
They’re not actual guns, thankfully, although they do resemble a kind of drill. They’re t-shaped, with a massaging ball on one end attached by a small pipe. This allows for ease of use.
Massage guns are handheld, but some can be quite heavy. As such, you may need to use two hands to apply the kind of pressure you’re looking for.
Most massage guns typically also include a battery and an ergonomic handle.
Massage guns deliver percussive massage. The massage gun’s internal motor drives the ball and pipe in and out, giving rapid punches to the area you apply the gun to.
The massage gun operates rapidly; typically much faster than you would be able to massage percussively by hand! The massage applied by a gun is modeled on the massage technique of “tapotement”.
Many massage guns do tend to be quite loud, as they work by driving a motor at a very high speed. They can also cause pain if used improperly.
Just about anybody can use a massage gun, as long as they are confident and comfortable with the process. However, it works for some situations better than others.
If you simply don’t have the time or money to visit a human massage therapist regularly, a massage gun could be a good deal for you.
Rather than going to a masseuse, spending over an hour there (including wait time and treatment) and paying a fee for a single massage, you can make a one-time purchase and perform similar treatment at home.
This works particularly well if you would only have sought percussive therapy treatment like tapotement from a professional masseuse in the first place.
Now, we arrive at the real factor that will make or break your experience with a massage gun: Whether or not tapotement is the right technique to treat your specific problem.
Tapotement is a great technique to improve circulation to an area, at least over the short term. It’s used for this express purpose for athletes before they engage in exercise. It can also help to soothe tired or strained muscles.
This is especially true in the case of pains and strains after vigorous exercise. It’s also effective for pain developed by occupying the same position for a long period of time (such as working at a computer or using a smartphone).
However, if you have problems that are likely to be better served by other forms of massage (trigger point massage, deep tissue, sports massage, and more), a massage gun may not be the best choice for you.
If used correctly, it’s unlikely you’ll cause any further damage by using a massage gun. However, it just may not help your particular problem!
There are a ton of massage guns on the market these days and it’s super tricky to differentiate the good ones from the bad ones, especially if this is your first time.
Take a thorough look at the list below before you buy a new massage gun, there may be more things to consider than you think, most importantly the price.
You don’t want to pay for expensive features you don’t need or pay too little and miss out on what you really need.
Opove’s M3 Pro 2 Massage Gun tops our list as the best overall massage gun for 2023 and is by far the most professional we have seen so far.
It’s also loved by its users and currently has 85% five-star reviews out of over 13,000 reviews, which is pretty impressive.
The M3 Pro 2 Massage Gun comes with a case, can last between 4 to 8 hours, has 5 speed levels, six massage heads, and weighs no more than 2.2 pounds.
Perhaps the only downside is that it has a noise level of around 55dB. While this isn’t massively loud, there are quieter massage guns around.
What’s also quite appealing about this massage gun is that the manufacturers took on user feedback from their previous model to reinvent their vents.
These new vents allow heat to leave the device better and increase its durability and durability. So, you know this massage gun is built with the user in mind.
If you’re looking not to spend an arm and a leg on a massage gun, Vitalmeter’s 8000 Massage Gun is a real bargain.
It comes with a variety of attachments, features five speed levels, and operates at a quiet 35dB. However, some have complained about battery issues.
There are some cheaper massage guns available, but they are not particularly well-reviewed, so it might be wiser to spend a bit more for something that will not disappoint.
The quietest massage gun we have come across is HeaDot’s Massage Gun Deep Tissue which when in use is as quiet as 25db, considerably quieter than most massage guns.
It also comes with a whopping 10 massage heads and 30 speed levels (each recommended for different physical activities) and is reasonably priced.
TheraGun’s TheraFace PRO is the best massage gun for the face with several unique attachments for facial massages.
Most notably, it does look a little different than most massage guns, and while you could use this massage gun for other parts of your body, it will likely be less effective.
TheraGun is also a well-known brand for massage guns (this is not their only massage gun in this list). But be warned! This massage gun is certainly not cheap!
If you’re looking to buy your first massage gun, it shouldn’t be too pricey or too cheap, too big or too small, and offer a decent number of attachments.
Gladiour’s Massage Gun ticks most of those boxes offering 10 massage heads and 6-hour battery life. It also has over 7,000 ratings on Amazon with roughly 80% being five stars.
Our top massage gun for athletes is the 4th generation TheraGun Pro. An ‘athlete approved’ massage gun, it’s also the most expensive on this list.
Two interesting features of this massage gun are the ergonomic handle, which makes it look quite different from most massage guns, and its rotating arm.
The rotating arm in particular is quite useful as it will allow you to get to those hard-to-reach areas with ease.
TheraGun also claims this massage gun can penetrate 60% deeper than an average massage gun.
With this price tag, you should probably only consider such a massage gun if you’re a professional athlete and will use it regularly.
Battery life can be a pain point for many massage gun users. No one wants to charge a massage gun for hours for it to only work for five minutes.
Ideally, you want to spend the least amount of time charging and have the device up and running for as long as possible.
Here’s where the MFU’s M3 Massage Gun comes in. It has an enormous battery life of 8 to 10 hours when fully charged, the longest battery life we have seen for a massage gun.
What’s also quite nice about this massage gun, particularly if you’re interested in battery life, is that it displays the battery volume at the bottom, so you always know how much is left.
You can still get a handful of useful features without spending too much money on a massage gun, so don’t necessarily buy the first one you lay eyes on!
Cotsoco’s Massage Gun is a great example of this. With 4 massage heads, 4 hours of battery life, and 6 speed levels, it can satisfy most of your needs.
Another massage gun worth looking at is the Rilextec Cordless Back Massager. It also includes 4 massage heads but is slightly cheaper and comes with a bag.
When traveling, mini-sized massage guns are often the most practical as they take up less luggage space and weigh less.
The top reviewed mini massage gun is BOB AND BRAD’s Q2 Mini Massage Gun. BOB AND BRAD are a highly popular brand and the massage gun is only 5.7 inches long.
You can also consider OMK’s Mini Massage Gun. It’s roughly the same size, and offers many of the same features and attachments.
Recoverfun’s Mini Massage Gun is another pocket-sized massage gun to check out. It also has a rather sleek design.
If you’re on a tight budget, HeaDot’s Deep Tissue Muscle Therapy Gun is also a great option. It includes 10 massage heads and 30 speed settings.
You may also want to check out PEADEA’s Foldable Massage Gun which can rotate 90°. Though, at the time of writing, there are not too many reviews.
We primarily ranked the best massage guns based on needs and how well the features of each massage gun fulfilled them.
Price is also a major factor. It’s a big market with some enormous price differences.
Next up, we thoroughly check customer reviews. Not just how high they are but the quantity of them.
A massage gun with thousands of five-star reviews has more credibility than a massage gun with several five-star reviews, for example.
Furthermore, it was vital to look out for common faults in products- again, you can find such information by checking reviews.
That said, you can’t trust all negative reviews. Some customers may have very uncommon issues or issues not related to the product itself. (They might not have understood the product.)
Instead, when checking negative reviews, you must look for people repeatedly mentioning the same problem. Most importantly, if it’s detrimental to the massage gun working properly.
And lastly, expensive high-end massage guns do not always offer the best quality and don’t always fit everyone’s needs.
While some expensive brands may have very appealing massage guns, it’s important to ask yourself if it’s wise to spend so much money on a massage gun you might not use frequently.
We can break down what to look for in a massage gun into four general categories:
This is possibly the most important qualifier on which massage gun will be best for you.
If you don’t have the chance to recharge your gun particularly often, you’ll want to make sure you get one with a reasonably long battery life.
On top of that, you’ll want a gun with longer battery life if you tend to do longer stretches of massage at once, as otherwise you’ll be rudely interrupted halfway through a session.
If you’re not sure yet what exactly you’re looking for, getting a massage gun with a variety of different speeds, pummel depths, and/or attachments might be a good idea.
This means you’ll be able to try out lots of different tapotement applications without having to go and look for another massage gun.
Variety in attachments is particularly useful, as it means you are able to access multiple areas of muscle structure. This will increase the benefit you receive from the massage gun.
Always look at what previous customers have said about a particular product, as well as any reviews or tips on websites (such as ours!).
These are normally your best bet when trying to work out which massage gun is right for you if you can’t actually try out the tool yourself.
If you’ve used a massage gun before and liked it, chances are you’ll want to get either the same model or something very similar.
This also extends to your experiences with tapotement massage. If you found that it was only effective when it was quite hard and fast, you’ll want to look for a massage gun capable of replicating that.
If you found that you preferred gentle tapotement, you might be able to get a cheaper massage gun that still fulfills your needs.
Massage guns can alleviate muscle pain from a variety of sources, including bad posture, intense exercise, and more.
You can use them by yourself at any time (as long as they’re charged up or plugged in). This means that you don’t have to deal with the hassle of booking an appointment with a masseuse.
Additionally, they’re a one-time investment rather than a recurring cost like regular massages.
Exact instructions for massage gun use vary based on the model and manufacturer, and you should always check your instruction manual!
However, generally speaking, you apply the massage gun to the sore muscle area. You may want to apply a varying amount of pressure depending on how sore the muscle is.
Simply move the massage gun over the affected area to ensure that you’re not pummeling any single spot too much.
2-3 sessions of a couple of minutes duration on any individual muscle group is about as often as you should use a massage gun daily. There are powerful massage guns that can cause injury.
A massage gun can definitely be harmful if it is used improperly. Massage guns should never be used on bone or the abdomen, as both of these places are very likely to cause damage.
You also shouldn’t use a massage gun if you have certain underlying medical or health conditions.
Conditions such as bleeding or nerve disorders, being pregnant, or having had a recent operation are all factors that likely mean you’ll need to consult a medical professional before using a massage gun.
Your massage gun likely comes with some guidance on which of the interchangeable head attachments provided with it are good for certain things.
However, in general, anything with a bit of a point on it is good for larger muscles and deep tissue work. This includes things such as a fork or bullet head.
Round and ball attachments are normally better for more tender spots or lighter massage.
You’ll also likely be able to see visually which of the massage heads will work best if you are trying to work on a specific part of your muscle.
The more targeted the head is, the more specificity you’ll have when using the massage gun.
Massage guns can cause damage when applied to areas close to bone, as they operate by repeated impact. This is more likely to cause lasting issues if applied to bony areas.
They are also a bad choice for the abdomen, especially above the kidneys and stomach. This is because these areas don’t have much padding between the internal organs and skin surface.
Additionally, you should make sure not to use a massage gun if you have any kind of disorder involving bleeding, nerves, or skin, as this can cause a significant adverse reaction.
On top of this, you’ll want to be very careful about using a massage gun if you’re recovering from surgery or pregnant.
As always, you should consult your doctor if you’re unsure!
Although there are many ways to ensure adequate recovery after exercise (such as regular stretching or a professional massage session), self-massage is another great way to destress your tight muscles.
Foam rollers are arguably one of the best self-massage methods and tools available. They can greatly improve your post-workout routine, and lead to less joint stress and muscle pain.
So, let’s get into it: What are the best foam rollers for 2023?
RumbleRoller’s Textured Muscle Foam Roller tops our list as the best overall foam roller right now.
It can be a bit pricier than some other options, though it is available in three lengths, 31", 22", and 12" so you can easily buy the right size for you.
On top of that, these foam rollers are also waterproof, antibacterial, and latex-free (so no worries if you’re allergic to latex).
You can also choose between a blue roller, which offers regular firmness, or a black roller for extra firmness. For newbies, the blue may be wiser to start with.
Lastly, its spikes can provide a deep tissue massage, but this might not be for everybody. Some may need something gentler.
If you’re planning to buy your first-ever foam roller, softer may be better, which is why we recommend OPTP’s Soft Foam Roller.
This 18" traditional foam roller isn’t spiky, can be used on the entire body, and is specifically designed to be soft on the user.
It’s also surprisingly sturdy and is perfect for use at the gym or at a health clinic.
Once you get a bit of experience with foam rollers, you can think of getting a harder and more expensive foam roller. But first, see how a soft one suits you.
Amazon Basics’s High-Density Round Foam Roller is a simple foam roller that comes in four sizes, 12", 18", 24", and 36". It doesn’t offer any crazy features or spikes.
For its price, it’s made of strong polypropylene, so it should last you longer than most cheaper foam rollers, which are often made of lower-quality material.
However, if you need something soft, this foam roller might not be ideal for you as some reviewers have noted that it is very hard.
Then again, if you’re an experienced user of foam rollers, it may be just what you’re looking for. Tough and well-priced.
For a super effective post-workout massage, you can look into a vibrating foam roller, but do remember that these can be some of the priciest foam rollers on the market.
Trigger Point Performance’s GRID VIBE PLUS vibrating foam roller is a great choice. It offers four massage settings and can last up to two hours once fully charged.
And at 12" in length it’s easy to carry around, though, at 3.3 pounds, it’s a bit heavier than foam rollers without a vibrating function.
If it’s just your back that’s bugging you, you should consider Yes4All’s Two-Layer Foam Roller, specifically their 36" version which can reach all corners of your back.
This foam roller is also not particularly expensive and can be used on other parts of the body as well. Plus, it’s very well-reviewed on Amazon with over 8,000 reviews.
The only downside to this foam roller is that it may be a little soft and some have noticed that over time it can lose some of its shape.
While those who want to massage their back are better off with longer foam rollers, runners, who primarily exercise their legs, feet, and thighs will be better off with shorter foam rollers.
Enter Gaiam’s Restore Grooved Foam Roller, which is ideal for the legs, particularly your calves, and is only 8" long.
What’s also interesting about this foam roller is the textured areas on the ends and the softer area in the middle, giving you a choice of firmness.
And of course, you don’t necessarily have to be a runner to use this foam roller.
For bodybuilders, we found a very interesting choice - Acumobility’s Back Stretcher, Back Cracker & Back Roller.
It’s a great choice for anyone who puts a lot of strain on their back as many bodybuilders do. You can also use it to work out your legs and chest.
By far this foam roller has the largest diameter in our list at 11". Its unique shape is also ‘chiropractor-designed’ and it can hold up to 1000 pounds in weight.
If your neck and shoulders are killing you, the Rollga Foam Roller for improving Flexibility is probably what you’re looking for.
It’s another foam roller with a slightly unconventional shape that can help relieve shoulder and neck tension. It features ‘ribs’ in the middle that can roll around the sides of your neck and back.
Rollaga’s foam roller is also a great option for the calves, and at 18" it’s easy to store at home and take out to the gym.
For the lower back, we have two great foam rollers to choose from - Microdry’s Deluxe Fitness Back Roller and Rollga Foam Roller PRO for Back Pain.
Microdry’s roller is flatter, multi-purpose, and easy to clean. It also features a hollow core which they claim makes it more durable than other foam rollers.
Meanwhile, if you’re looking for something that can give a deeper massage, Rollaga could be a better option.
Similar to their ‘Foam Roller for improving Flexibility,’ (see above) it also features ribs that can cradle your spine and deliver a truly relieving massage.
Both foam rollers are small and can easily be used to work on those tight areas of the lower back.
Foam rollers for the legs don’t have to be as enormous as other parts of the body, not unless you want to massage both legs at once anyway.
We’ve concluded that WODFitters’s Torpedo Foam Roller is one of the most practical foam rollers for your legs.
Its shape makes it easy to guide along your legs and it’s less likely to roll away from under you. On top of that, it’s particularly useful if you suffer from shin splints and is great for quad rolls.
You can also look into ‘half-round’ foam rollers. These are semi-circular foam rollers that don’t roll and you can move your legs over them instead.
If that sounds interesting, then it may be worth checking out ProsourceFit’s High Density Half Round Foam Roller.
If you need a foam roller that’s practical to travel with, it should be collapsible or small, or both. Brazyn’s Morph Foam Roller is both.
It’s no longer than 16", and when collapsed, its rectangular shape fits well into most bags and suitcases, plus it includes a travel bag and a guidebook.
To expand this foam roller, all you need is to pull a handle. You don’t need to waste time pumping it with air.
However, this foam roller is not ideal if you need something longer than 16", but that’s a sacrifice you’ll have to make if you want to take a foam roller traveling.
Also worth noting, this foam roller was featured on Shark Tank and is very well-reviewed on Amazon.
Some have mentioned that the foam roller can collapse when in use, so it may be wise not to put too much pressure on it.
If you think you’re ready for a high-density foam roller, The Original Body Roller’s High Density Foam Roller Massager is our top choice.
It is arguably the toughest foam roller we have come across, but what makes it truly effective is its ‘dual grid design,’ featuring bumps on one side and ridges on the other.
While it’s deceptively simple, this foam roller is also one of the top reviewed on Amazon and one you should keep an eye on if a high-density massage is what you need.
For those who are struggling with hip pain, we actually have a foam roller set from GGSDDUP that is highly worth looking into.
It includes a rather thin 12" long foam roller that’s no thicker than 2.3" in diameter and a thicker one that’s 5.9" in diameter. You also get a massage ball and a peanut massage ball.
By utilizing both foam rollers you can more effectively relieve pain around your hips. Plus, this set may be a wiser investment as you can also use it on other parts of your body.
With each foam roller, we asked ourselves a series of questions, the most important always being: ‘does this foam roller do what it’s built to do?’
We also asked, ‘is it properly priced for what it is?’ ‘Is it missing key features?’ And ‘does it sacrifice one feature for another?’
If a foam roller ticks all those boxes, we consider it worthy of a recommendation.
But on top of all that, you always need to pay close attention to reviews. You may come across a foam roller that looks perfect to you, but the reviews are terrible.
They can also warn you about potential issues this product might have and make a more balanced judgment on if a foam roller is worth the advertised price.
For example, you may come across an expensive foam roller and believe it to be the best around, but after taking a look at rival brands, you may find you can get better for less.
Just make sure you fully understand what you’re looking for to avoid buying something you’re not happy with.
Many factors come into play when it comes to selecting a foam roller, and everyone has different priorities and preferences. The days of a standard foam roller are gone, because there are many varieties now.
Here are a few things you’ll want to consider when selecting one.
For most people, budget is top of mind— especially with something like a foam roller which might not be as much of a necessity.
Cheap foam rollers are attractive to many, seeing as they require minimal investment. They’re particularly good if you don’t think you’ll use it that often.
However, if you’re already a foam roller fan, you may want to consider investing in a pricier product.
Although it’s not always true, price is often correlated with quality. A pricier foam roller might just end up providing you with a better experience. This is especially important if you’re going to be using it after every workout session!
Foam rollers come in various density types, from soft to hard. These all affect the rolling experience, so it’s important to determine the type that you want.
A soft density roller is great for people who are just getting started with using foam rollers for massage and recovery. It doesn’t apply much pressure, so you won’t experience a significant amount of discomfort.
However, because they don’t apply much pressure, soft rollers aren’t a great choice for people looking for a deeper massage experience.
For those looking for a more intense decompression tool, a medium or hard density roller is probably a better choice.
These rollers apply a much firmer pressure, meaning that you’ll be dealing with a deeper and stronger massage.
However, as they apply more pressure, you will need to be a little bit more careful with your usage. Like any massage tool, using a roller incorrectly can be harmful rather than beneficial!
Rollers come in a variety of sizes, and some sizes are better than others for different parts of the body.
For example: If you wanted to use a foam roller mainly on your legs, you probably wouldn’t need one that is super long.
However, if you were aiming to use a foam roller on your back, a larger roller may be the better choice.
The other thing to consider in regard to roller size is how well you’ll be able to use it. Some foam rollers are quite thick, while others are thinner.
If you have smaller or larger hands, a particular circumference of roller might not be the best fit for you.
Smaller hands will want a smaller roller so they can grip and use it effectively— and vice versa, for larger hands.
Rollers typically come with multiple textures. Smooth, ridged, spiked; the list goes on. Some rollers even combine these textures!
Again, the texture will obviously make a difference to the experience of using the roller.
The texture effect is quite similar to the density attribute. Smooth rollers are typically less intense, and don’t massage as deeply as their spiked or ridged counterparts.
Ridged rollers are much like medium-density rollers, in that they allow a deeper massage than smooth rollers. In saying that, they don’t quite provide the same intensity as spiked rollers.
Although it can be hard to know what you want in a roller without trying one first, as a general rule you’ll want to start out smooth.
If you find the smooth one doesn’t work for you, then upgrade to a ridged or textured roller!
Rollers with a variety of textures can also be attractive for this reason, and there are a few options available out there.
These don’t usually have huge variances in texture, but they do change between close and sparse ridges, for example.
Foam rollers are made out of several different kinds of material, each with their own advantages and disadvantages.
Polyethylene (or PE) rollers are typically quite soft, and often aren’t very long-lasting. However, they are great for those who want a soft roller and can be cheaper than other options.
Ethylene Vinyl Acetate (or EVA) rollers are firmer, but also longer-lasting.
They come in regular and high-density options, so you have a fair bit of room to play with when selecting an EVA roller.
Finally, Expanded Polypropylene (or EPP) rollers are the firmest and longest-lasting rollers in general.
This does tend to come with a higher price tag, but EPP rollers are what you’d expect to see in a professional setting.
Yes! Foam rollers are great to alleviate muscle pain and to reduce stress after a workout. This study reinforces the evidence for foam roller effectiveness. It’s not just a placebo - foam rollers really work!
There are a number of benefits from foam rolling, including help with muscle recovery, increased blood flow, and improved range of motion.
You can be injured if you use a foam roller improperly, just like any other massage tool. It’s important to read any instructions that come with your roller to make sure you don’t cause yourself any damage.
In general, using a roller should be a little bit painful, but also relieving. If you’re using a roller and the experience is purely painful, you should stop and reevaluate how you’re using it.
I always find it best to find someone who's more experienced foam rolling, so they can show me the best methods. You can find a friend, personal trainer, massage therapist, or a physical therapist.
In general, you don’t want to be using a foam roller all the time. Your muscles need a chance to recover, after all!
Three times a week is probably a minimum for effective treatment, but you may be able to increase this depending on how comfortable you are with the roller.
Frequency also depends on how often you exercise and use the muscle groups you are treating with the roller.
Sources:
Have you been searching and searching for an effective home remedy to cure you of your ills?
Then, this article is for you!
Massage balls are an effective and fast solution for muscle knots and tension.
In this post, we discuss the place of massage balls as part of your workout program and as an effective tool to treat aches and pains.
We’ll look at why massage balls work, how to use them- and how to choose the best one for your needs!
Previously, people used lacrosse balls, golf balls, or tennis balls as devices to relieve painful muscle knots or to massage fascia. Treatments were somewhat effective, as long as the right type of ball was chosen.
These days, we more commonly make use of specially made massage balls- also known as trigger point balls.
Massage balls are designed with your sore muscles in mind!
They work when pressure is applied to sore muscles using the ball. The massage ball works on releasing trigger points (knots in the fascia), and relieving painful muscles.
Massage balls are portable and can be taken with you to use when you are in pain.
They are ideal for when you are stuck in one position for hours (such as on a long-haul trip), or for situations when you know that you will be in pain (if you are typing away all day in the office).
The advantages of a massage ball over a professional massage are their convenience and cost.
Most of us can’t afford to see a masseuse, massage therapist, or physical therapist every time you have muscle soreness.
Even if cost was not an issue, there are times when you might be in so much pain that you need to sort it out immediately.
The massage ball can access areas of the body that your hands can’t reach, such as the upper back.
Many people use massage balls as part of their post-workout program as well, but did you know that you don't have to wait until after your training?
Several studies have shown that massage balls used as part of your pre-workout can prevent muscle tension and promote flexibility and performance.
The position of the massage ball depends on which body part you want to work on.
You can lie on the floor, or into a wall against the ball so that your weight applies pressure to your sore muscles. The latter is great for back pain.
If you are working on the legs, then simply roll the massage ball with your hands and apply pressure to the area.
You can also stand on the massage ball (for example to release pressure in the soles of your feet).
With the above methods, you either move your body over the ball or roll the ball over your body.
To begin, apply pressure to the muscle knot with the ball until the pain starts to arise.
Once you have found the most painful spot, hold the ball there (wait until it is about 20% better). You can stay on the spot or move around a little to look for more painful spots close to this area.
Make small circular movements as you roll the ball over the area. At the same time, apply pressure by pressing on the ball.
For trigger points deep in the muscle, keep the pressure on one area until you feel the muscle release. For myofascial release, you can follow this up with a stretch.
In terms of how much pressure to use: Try not to overdo it! Otherwise, you may inflame the area, making matters worse. You will know this sort of pain when you feel it.
What you want to look for instead is a therapeutic, relieving type of pain.
There are several, different factors that come into play when choosing a massage ball. It is definitely not a case of “one size fits all.”
Make sure to consider all of the following to help you decide what type of massage ball is best for you:
A small massage ball is ideal for the hands or under the feet and also for the hands, arms, and lower legs.
A larger massage ball can access larger muscle groups such as your quads, glutes, hamstrings, back, chest, and shoulders.
Smooth massage balls should be used on areas of the body that are particularly painful. If the area is very sensitive, then choose a massage ball that is extra-soft as well as smooth.
Some massage balls are designed with spikes that offer a gentler massage than regular massage balls. This sort of massage ball feels closest to massage by a real person.
Other types of balls have harder spikes or bumps that apply more pressure, which is good for deep muscle pain. The raised bumps stimulate blood flow to the area to promote healing too.
You have the choice of a hard or a soft ball, and there are pros and cons for each.
A hard ball will take some getting used to, and it may even be too painful for some people. However, it is effective at releasing trigger points and muscle tightness.
A soft ball is more comfortable, but it might not have enough pressure to relieve deep muscle pain.
It really depends on how tight your muscles are, as well as other factors such as how often you plan to use the massage ball and on which body part.
It is important not to compromise on quality.
If you plan to use your massage ball more than once, you will need one that will not degrade or break with repeated use. It must be able to withstand pressure over time!
Your massage ball should have enough grip to maintain contact with the floor without sliding when you are on it.
If it does not have enough grip, you could slide off it and do further harm to yourself. You’re meant to be healing, not getting injured- so take the issue of grip seriously.
The most expensive massage balls are battery powered or vibrating ones, as well as those with heat functions.
These balls, which can come in any size, are priced between $55-$150.
An average to large sized massage ball with a good, textured surface will cost $25-55.
At the lower end of the price spectrum are small to medium sized massage balls with no special features.
These are priced between $7-25, although you can still buy a ball with spikes or bumps at this price.
Massage balls may seem quite simple, but there’s a lot more to them when you start looking to buy one. It all comes down to your needs and budget.
So, we broke down the best massage balls on the market for 2023 by category and also threw in a few extras for your consideration.
While it’s hard to recommend an overall best massage ball, TriggerPoint Foam Massage Ball does tick most boxes.
It’s also one of the best-reviewed massage balls on Amazon with over 5,000 ratings, 80% of which are five stars.
Comes in three varieties:
The smaller two (MB1 and MBX) weigh no more than 1.2 ounces, while the larger MB5 weighs 5.8 ounces, so they’re easy to carry around.
For those with a small budget, this massage ball might be a bit pricey. If that’s the case, another product worth considering is the YOGA TUNE UP® Therapy Balls.
At the time of writing, they are currently the most highly reviewed massage balls on Amazon, and while they cost a little more than the MB5 massage ball, you get two for your money.
Do note, though, this massage ball doesn’t vibrate or feature any spikes.
At $4.99, the FORZA Lacrosse Relief Massage Ball is the best massage ball for those on a tight budget.
It’s technically a lacrosse ball so don’t expect anything mind-blowing, but it will get the job done at a reasonable price.
There are cheaper balls available, though not many of them are conventional.
For example, the Hacoly Blue Massage Ball Pilates Ball is the cheapest ball on Amazon at $2.86, but it’s a spiky ball so it’s not for everyone.
Kanjo’s Vibrating Acupressure Foot Pain Relief Ball is highly effective at relieving and relaxing any aches and pains around the body, particularly the feet.
All you have to do is press the power button to get going. The ball features three speed settings, a bumpy design, and has excellent grip.
Note that this massage ball needs to be charged with a USB cable which can take two to four hours. If you take this massage ball out, you’ll want to make sure it’s charged.
You should also be careful not to get anything stuck in the charging port or to press the power button when rolling.
Two other vibrating massage balls worth mentioning are:
If you’re looking for a massage ball primarily for back pain, WANDiORY’s Manual Massage Ball is probably your best bet.
What makes it so practical for massaging the back is the holder it comes with. You can use the holder to roll it over your back or place it on the floor and move your back over it.
This might be better for you than using a regular ball because it’ll stay in one place. And, of course, the ball can be removed from the holder, and it doesn’t have to just be used on your back.
Another enticing feature of this massage ball is that you can change its temperature. You can place it in the freezer for a cold massage or put it in hot water for a warm massage.
This massage ball is reasonably priced at $7.49 for the basic version and there are also three other variations available:
When it comes to massaging your soles or heels or dealing with plantar fasciitis, small spiky balls can be most helpful.
Body Back’s Foot Star Massager Ball and Plantar Fasciitis Roller is a fitting example of this.
Designed specifically for the feet, it’s only 2" wide making it one of the smallest massage balls on this list and means it can be easily rolled on feet.
It also features gentle star-shaped spikes which can help dig into your feet without being too painful for those with sensitive feet.
Of course, this ball can also be used for other parts of the body and is noted to be particularly effective on the hands.
And lastly, remember that most other massage balls in this list can also help out with painful feet, so don’t feel that you need to buy a massage ball that’s marketed just for feet.
What’s particularly good about Kanjo’s Acupressure Foot Pain Relief Ball Set is that the smaller ball has gentle spikes while the larger ball has more pronounced spikes, giving you a choice.
You can use the larger massage ball when you need something tough or the smaller ball for mild relief.
These massage balls are particularly good for the feet. However, if you’ve never owned a spiky massage ball before, it would be wise to try one first to know if it’s for you.
If you’re not too experienced with hard spiky balls, you may end up only using the softer ball at first. That said, the opposite could also be true- you may find the softer ball too soft.
The thing about looking for a ‘soft’ massage ball is that your definition of soft might be different from others and that makes buying one online pretty tricky.
That’s why RAD’s Centre I Soft Myofascial Release Ball is particularly useful- it comes with a pump so you can change its firmness to a level that suits you.
The only thing that might be off-putting is its size. Available from 6 to 7 inches, it might be considered quite large.
You should also note that because this ball is mostly made up of air, you may need to pump it often to keep it inflated.
There’s no issue you won’t be able to solve with Invincible Fitness’s Muscle Massage Ball Set. It includes:
On top of that, you’ll also get a carry bag, an ebook user guide, and an exercise poster. If you’re still new to massage balls, the latter two will be super handy.
The only thing it doesn’t include is a battery-powered vibration massage ball.
And lastly, before deciding on a massage ball set, make sure you understand what each ball is for. You may come to realize that you don’t need several balls, but that one is fine.
Massage balls are wonderful for loosening tight muscles and relieving tension. With frequent use, they can help you become more flexible.
The vibrating massage balls come with a range of speeds and are ideal for relieving tight muscles and fascia.
They are good for working on the back, calves, feet, forearms, glutes, hamstrings, hips, and shoulders or neck.
Vibrating massage balls are more uncomfortable to use, however, because they are not padded in foam.
If you are in pain, you can use a massage ball twice a day for sore spots.
Each time you release the muscle, you should also do some stretches to encourage the muscle back to its natural position and increase range of motion.
The massage ball is ideal when used in short bursts of 15-60 seconds. Basically, you should use it until the muscles release, then do a second set of 15-90 seconds.
Spiky massage balls are not necessarily better- they’re just different! If it is a soft, spiky ball, the pressure will be less intense than that of a regular massage ball.
If it is a hard, spiky ball, then it will be able to offer deep tissue massage. However, there will be a certain amount of discomfort or pain involved.
You should be guided by the amount of pain that you are in and how tight your muscles are.
Consider other factors such as how often you will use the massage ball, and the areas of the body that you plan to target.
]]>So, what exactly is a trigger point massage?
The Trigger point massage is one of the many techniques that can be used to alleviate pain in joints and muscles.
This technique focuses, unsurprisingly, on specific areas known as “trigger points”. These can form in several places, and are highly specific to the individual patient.
Massaging these points can remove pain in seemingly unrelated areas of the body. For example, a trigger point in the bicep could be targeted to relieve elbow pain.
Let's get into the details!
A trigger point is essentially a knot in a muscle. They are divided into two categories: Active and passive.
An active trigger point is a trigger point which causes pain when compressed (for example, when a muscle is engaged, or something pushes down on the trigger point artificially) and which can also cause pain when not compressed.
These are typically the most noticeable trigger points, as you feel the pain from them even when you are not actively engaging the area where they are located.
An active trigger point can also mean a trigger point that is not only painful at the location of the muscle knot, but also causes pain in other areas when pressed.
A passive trigger point is a trigger point that only causes pain when compressed. It can also mean a trigger point that does not cause pain in a non-local area when compressed.
Trigger points are taut bands that can often be felt as knots or bumps beneath the skin. They often cause a surprisingly large amount of pain and discomfort when engaged! This can seem unusual, as the points are typically quite small.
They can also commonly lead to a feeling of stiffness in the affected area, or a decreased range of movement in part of the body.
We’ll need to think about some anatomy and biology to really understand how a trigger point works.
However, before we get into that, let’s think about an analogy that will make sense even if you don’t have an in-depth knowledge of the human body:
Think about your muscle as a piece of string, with a certain length. A trigger point is a knot in that piece of string. (If you’ve got a piece of string near you, or something you can tie into a knot, give it a go!)
You’ll notice that the piece of string shrinks in overall length when tied into a knot. Some of the string has been used for making the knot, and so the overall string contracts.
Now, imagine that the string is stuck between two fixed points that can’t move; tied between two walls, for example. As you keep tying knots in the string, the string will keep getting tighter – pulling harder on those fixed points.
Those fixed points are where the muscle attaches to joints and bone. So, not only can a trigger point affect the location where it actually is, but it can also affect neighboring joints.
The leading biological hypothesis states that trigger points are formed due to something called acetylcholine. Acetylcholine is a natural substance that your body uses to contract muscles.
In the formation of a trigger point, too much acetylcholine is directed to a particular muscle point, overly contracting muscle tissue fibers and forming the “knot”.
This in turn constricts blood flow to the region, producing chemicals that interact with the nerves in the area and cause pain.
Trigger points are still a topic of research and debate in the scientific community, and there’s no clear consensus on exactly how they work yet!
Trigger points have multiple causes, and there’s no easy way to group them all together under one definite heading.
Lack of exercise, poor diet, overworking or overstressing a particular muscle group, poor posture, and existing joint problems are all examples of things that can cause trigger points.
Trigger point massage aims to remove the knot by applying pressure to the area where the point is present. Up to 90 seconds is spent at a time, applying the pressure.
The pressure aims to increase the blood flow to the area and hence relieve pain, as well as removing the “knot” in the first place.
After applying pressure successfully, there will be a noticeable change in how the area of skin feels. There will no longer be a knot– or at least a much smaller one!
There are various ways to massage a trigger point, with the most common method using your fingers and thumbs to apply firm pressure to your pain areas.
Follow these steps to massage your trigger points:
Here are some key things to keep in mind as you self-massage:
You can also massage a trigger point using various myofascial release and massage tools designed for relieving muscle and connective tissue pain. We’ve described tools in more detail in the section below.
Sometimes self-massage isn't always the most effective treatment in getting rid of knots and sore muscles though and why you may want to get a professional physical or massage therapist instead.
An experienced therapist will better know exactly what kind of techniques work best for each individual.
Trigger points can be prevented by ensuring that you avoid the common risk factors.
Make sure that you are taking regular breaks when performing tasks that involve a particular muscle group being used frequently (such as repeated heavy lifting, typing, and so on). Overuse of muscle is one of the biggest ways that trigger points and chronic pain can form.
Stretching, eating and sleeping well, and ensuring that you are taking overall good care of your body (and especially your muscles) are all ways to prevent the formation of trigger points.
If you have already developed a trigger point, it’s still useful to apply these things. This will help to prevent further discomfort or worsening of the pain.
Trigger point massage is one of the best ways to deal with the pain and muscle spasms caused by trigger points.
There are other techniques that can be used, such as trigger point injection. However, these are typically much more invasive and difficult to perform.
Trigger point massage is relatively non-invasive, and can be performed by yourself if you feel confident doing so.
As well as this, you can often find professional physical therapists and licensed massage therapists that offer trigger point therapy. This means that you have the option of seeking professional care, or doing it yourself.
If you don’t feel like using (or can’t use) your hands for a massage, there are various trigger point massage tools that can be used to help you achieve the same results:
These are tennis-ball-like tools that you can use to apply to the affected area. Rolling over them or pushing them into your skin with your hand will both work to apply additional pressure.
If you can’t find an actual trigger point massage ball, a regular tennis ball will work fine in a pinch.
You can use a massage ball a few times per day to help with the pain.
A trigger point massage gun will apply pressure similar to that which you would apply with your hands, but without the extra energy requirements.
You’ll need to be careful with massage guns, as when used too close to bone or joints they can cause pain and even damage.
However, they are an effective way to massage a trigger point when used correctly. If you happen to feel any intense pain, you should always stop immediately.
A trigger point massage stick is a long, typically curved stick, with knobs on it to help you reach the muscles that are hard to reach and apply pressure to.
You use the massage stick by applying the knobs to the relevant area of muscle, and applying pressure by pulling or pushing on the rest of the stick.
Make sure not to apply the knobs to bone or joints, as this will not relieve the trigger point pain and will likely cause further discomfort.
Trigger point massage rollers and foam rollers can be effective in relieving muscle tension and pain, and they are a popular choice among athletes and people who are regularly active. They are also a convenient and affordable option for self-massage at home.
To use a massage roller, you lay it on the ground and roll on top of it, using your body weight with the part of the body that has trigger points. Roll up and down to reach the entire muscle area.
Some discomfort during or immediately after trigger point massage is normal to be expected, as you are attempting to release the knots under the skin. You are stretching out the tight bands of muscle fibers.
If you’re still experiencing pain after your massage like before, it’s likely you haven’t released the trigger point properly. As such, you might need to keep massaging the area.
If you experience new pain around the massage area, it was probably massaged too forcefully. Allow it to recover before trying to continue massage therapy.
You shouldn’t develop bruising after trigger point massages– or after any other kind of massage, for that matter! If you do, it is likely a sign of bad massage technique. Sometimes people can develop bruises after a good massage as well, but this is not very uncommon.
Deep tissue massages are typically focused more generally around the body, while trigger point massages are focused specifically on the affected area.
Deep tissue massages are also typically done in longer stretches at a time. Meanwhile, trigger point massages typically have a shorter duration, or are done in short intervals.
Both methods use firm pressure, however, which is one of the reasons they are often confused.
Deep tissue massages can help with a trigger point, but are generally not as useful as an explicit trigger point massage.
Sources:
There are several treatments for tennis elbow, as the condition can be frustrating to treat and live with. Many people suffer the symptoms of tennis elbow for months or years at a time.
The best treatments for tennis elbow depend on the individual and can be recommended by your doctor or physical therapist. There are no one-size-fits-all standard treatments.
However, acupressure and stimulating pressure points for tennis elbow are a natural form of treatment that will help to ease your pain.
Acupressure at particular points around the elbow crease, wrist, bicep, and forearm can help some people with the symptoms of tennis elbow. Namely, it can help to relieve the pain, stiffness, and tension caused by the condition.
This article will cover more about tennis elbow symptoms and how to stimulate pressure points for tennis elbow pain relief.
Tennis elbow is clinically known as lateral epicondylitis. It's an overuse injury that stems from the tendons and muscles in the forearm, near the elbow joint.
As its name suggests, it can be caused by playing tennis because of its repetitive movements. However, any other activity which puts repeated stress on the muscles attached to your elbow that are used to straighten your wrist can cause the condition.
Small tears in the muscles and inflammation can develop near the bony lump on the outside of your elbow, which subsequently causes pain.
On the other hand, pain that occurs on the inner side of the elbow is known as golfer's elbow.
The main symptom of tennis elbow is pain on the outside of the forearm, just below the bend in the elbow. This pain may particularly flare up when you are bending your elbow.
Other symptoms include pain that shoots down the forearm, as well as wrist pain - particularly when gripping and lifting.
You may also experience pain when you try to hold something small like a paintbrush or a pen. Twisting objects like using a screwdriver or opening a tight jar lid can also cause significant soreness to someone who is suffering from tennis elbow.
While the pain tends to be caused by bending the elbow, some people find that straightening the joint also causes discomfort.
The following acupressure points can potentially reduce the pain that results from tennis elbow. Sufferers may find stimulating these acupressure points helps to promote healing and shorten recovery time.
Here are the best tennis elbow pressure points to ease your pain!
The LI 11 pressure point is probably the most important acupressure point for relieving the symptoms of tennis elbow. It is located just above the point where the forearm tendons join the outside of the elbow.
Firm, gentle pressure on this point will assist in easing pain in the elbow at the time of an acute flare. Stimulating this area can also assist in managing fevers, nausea, and abdominal pain.
The LI 5 point lies on the wrist, just on the inside below the thumb where the tendons join. Again, it is an important spot to apply pressure to, especially if your tennis elbow also causes pain in your wrist.
You may find you can put more pressure on it than you can on the LI 11 point, as it is less involved. Therefore, it might be a good option if your elbow is too sore to massage.
As well as tennis elbow, the Yang Stream point may help relieve sinus headaches and congestion.
The LI 6 acupoint is somewhat difficult to find on your own. It lies over the radius bone, midway between your thumb and your elbow.
However, applying pressure or massaging the entire area will help to relieve pain caused by tennis elbow – particularly if you have pain that shoots down the forearm when you bend your elbow.
If your tennis elbow results from typing or using a paintbrush or pen, you may also experience pain in the top of your hand. This Pianli point may be useful in helping to relieve this discomfort as well.
The LI 10 pressure point is located halfway between the Veering Passageway point above and the crook of your elbow, also above the radius bone.
Although it is on the opposite side to the point at which the tendons involved in tennis elbow meet the joint, it can still provide significant relief from the tightness of the forearm muscles which cause tennis elbow.
The Arm Three Miles point may also help relieve toothache, as well as pain in the shoulder or the neck.
The LI 12 acupressure point is another one that has significant potential to help offer relief from tennis elbow.
Located roughly half an inch above the Pool at the Crook, firm pressure on this point may help relieve pain after bending your arm.
Again, pressure should be gentle, especially if you are already in pain. Because of nerve impingement, you may also experience some level of numbness associated with tennis elbow.
This point may assist with resolving that numbness. Be sure not to continue if you feel more pain though. Discomfort is normal, but if you notice any sharp shooting pains, stop pressure immediately.
The LU 5 acupressure point is located just above the crook of your elbow, slightly on the outside at the midline of your bicep. It may be especially good for easing spasmodic pain around the elbow and the arm.
If you have particularly tense muscles which are contributing to your tennis elbow, pressure at this particular point can assist with relaxing the muscles and easing the tension and pain.
It is recommended to bend your arm slightly when applying pressure. The Chize point is also used for its potential to relieve some sinus pressure, congestion, and sore throat.
The LU 6 acupoint is on the inside of your forearm, roughly the same distance between wrist and elbow as the LI 10 pressure point.
Shift your pressure slightly around toward the inside of your arm, and you should be able to locate it.
This point again will help if you have tennis elbow that manifests with shooting pains down your forearm. It’s also very beneficial for treating tightness in the muscles of your forearm.
Lung 6 is generally associated with a reduction in inflammation. It may minimize swelling from around the body, as well as relieve a sore throat.
You can find the TE 6 pressure point on the outside of the forearm, roughly three inches above the wrist, on the line between the bones of the radius and ulna.
Because of its location, this point can be a good one to massage when your tennis elbow is significantly aggravated.
This point is far enough away from the point where the tendon connects so it won't cause be more painful to the touch.
When your elbow is completely flexed, you will find the HT 3 point just below the bony protrusion on the inside of your elbow.
This pressure point is particularly associated with relieving spasmodic pain in the elbow. It can also treat numbness in the arm, which may be useful if your tennis elbow involves some level of nerve impingement.
However, because this acupressure point requires you to bend your elbow completely, it may be too uncomfortable to access when the pain is particularly acute.
Don't do anything that will cause you more pain. Be sure to see a doctor if you think you need medical attention.
Massage and stimulation of pressure points will assist with the pain from tennis elbow.
The use of acupressure to treat tennis elbow is particularly important for increasing blood flow to the affected tendons and maintaining your range of motion in the elbow joint.
When it’s combined with other treatments like anti-inflammatories, acupressure may promote healing and speedy recovery, particularly if the treatment is continued long-term.
Yes, squeezing a tennis ball, a stress ball, or even a rolled-up pair of socks can help with tennis elbow. Squeeze the ball for roughly five seconds, and then relax for ten seconds.
Make sure that you don’t overdo any exercises. If in doubt, see a doctor or physical therapist for individualized treatment plans.
Whether it's better to rest or exercise depends on what you are doing for exercise, and how long you have had tennis elbow.
If your exercise involves vigorous flexing of your arm, similar to the activities that initially caused tennis elbow, then it is much better to take a break from these kinds of exercises.
When you initially feel pain in your elbow, it is best to rest it completely. Once the incidence of sharp pain is less frequent, doing exercises designed to keep your elbow mobile and strengthen the muscles of your forearm is important.
A physical therapist will be the best person to advise you on what exercises to do and when
When you initially feel the symptoms of tennis elbow, icing the joint regularly will reduce swelling and relieve pain. Whenever the pain flares up again, it is best to reach for an ice pack.
However, heat can also be more helpful if you have been suffering from tennis elbow for a longer period of time, as long as it’s not excessively inflamed.
Particularly when applied to the muscles around the joint, heat can reduce tension in the forearm and bicep. It will also increase blood flow to the tendons to promote healing.
Gout is caused by excess uric acid in the blood. Crystals from the acid will form on the joints and cause extreme pain and swelling – usually in the big toe.
There are a number of risk factors for developing gout, and it can be managed in a variety of ways, including through lifestyle changes and medications.
While there is no cure for the condition, you can reduce the likelihood of gout attacks by adjusting what you eat and drink.
Some people with gout also find that acupressure at pressure points around the foot and ankle provides noticeable benefits, which is what we’re going to explore further in this article today!
According to the CDC, gout is a type of inflammatory arthritis which can cause intense pain and swelling. It tends to affect the big toe, and usually only affects one side of the body.
Gout can get worse quite quickly, which is known as a ‘flare’. After a period of time, a gout flare will subside, and go into remission.
With treatment, the severity and frequency of flares can be reduced. These treatments are both medication and lifestyle-related.
If you think you have gout, you should see a doctor. A rheumatologist, in particular, is the type of doctor who specializes in treating gout.
Gout is ultimately caused by a condition known as hyperuricemia, where there is too much uric acid in the body. This condition can also cause kidney stones.
When excess uric acid builds up in the body, it’s deposited as crystals in tissues, joints, and organs. These crystals are what cause the painful symptoms of gout.
You are more likely to develop gout if you:
At this stage there isn’t any definitive treatment for gout, although your doctor can prescribe medications which shorten the length of a flare. These include medications such as corticosteroids and other anti-inflammatories.
There are also plenty of lifestyle changes you can make which can reduce the number of gout flares, and make them less painful.
If you are overweight or obese, losing weight will help to reduce how many gout flares you get. Aim for steady weight loss, with a balanced diet. It’s also best not to try high protein, low carbohydrate diets, like the Atkins Diet.
Reducing your alcohol intake or stopping drinking alcohol completely will also reduce the likelihood of attacks.
Additionally, since fructose is a trigger in many people, avoiding sodas and sugary drinks will help to reduce gout flares and lose weight.
Make sure you avoid eating foods that contain a lot of purines, which break down into uric acid. Red meat, deli meat, and shellfish are all high in purines.
There are a number of herbs, such as turmeric, Devil’s Claw, and bromelain, which have anti-inflammatory effects and may help relieve gout symptoms.
Along with these, Vitamin C and Folic Acid have some evidence that they promote the breakdown of uric acid. This helps to prevent gout.
Non-steroidal anti-inflammatories (NSAIDs) like ibuprofen are the best drugstore medications to take for pain during a gout flare.
This will both reduce the pain and swelling in the joint, and relieve fevers which can be associated with flare-ups.
Aspirin in particular is associated with increasing the risk of gout, so ask the pharmacist before you try something new to relieve your condition.
Some people with gout find that alternative or traditional treatments can help relieve the symptoms like pain and swelling.
There are a few gout acupressure points that can be used to ease the pain. The six pressure points discussed below are the ones typically used by acupressure practitioners if someone is seeking relief from a gout flare.
If you are looking to prolong remission during the periods between flare-ups of gout, these points may also be helpful.
Since flare-ups are typically extremely painful, not all of these locations are suitable to put pressure on.
You should not feel anything agonizing, and if stimulating any of these points causes increased pain, you should avoid using it until your gout is in remission.
The KD 1 point is located on the bottom of your foot, around a third of the way from your toes down toward your heel, roughly in line with your second toe.
During a gout flare, you may find the release of pressure on this spot feels good enough that the discomfort of pressing on it is tolerable.
During remission, massaging this point can help break up the uric acid crystals in the joints which cause pain.
It is also a general relaxation point, and pressure can help promote a feeling of calm, as well as reduce nausea and dizziness.
To find the KD 3 acupoint, place your fingers on the bone at the inside of your ankle. Then, slide your finger directly back towards your Achilles tendon.
The point is in the dip between the bone and the tendon. This point has special significance for gout, because regular or prolonged stimulation may assist in boosting kidney function.
Since uric acid is broken down in the kidneys, this point might prolong periods of remission.
Beyond this, the Supreme Stream point is associated with a number of benefits, including persistent cough and blurred vision. It is also another point which relieves nausea and dizziness.
The KD 6 point can be quite difficult to find, as it is located right under the tip of the ankle bone on the inside of your foot. If you’re suffering a gout flare, you may be unable to locate it due to swelling.
Like the Supreme Stream point, the Shining Sea pressure point may stimulate the kidneys, allowing them to better remove uric acid from food and drink.
The B 60 is named after the Kunlun Mountain Range which runs through China and Tibet.
The pressure point is found in the dip between your outer ankle bone and Achilles tendon on the back of both legs – roughly on the other side of the tendon from the Kidney 3 (Supreme Stream) point.
Stimulating this point may help with gout symptoms, as it will relax the muscles and tendons of the foot, potentially reducing stiffness and swelling.
It can also help with lower back pain and dizziness. This point is also associated with inducing labor. So, if you are pregnant, it’s best not to use this pressure point.
This acupressure point is located three inches above the inside of the ankle.
As gout doesn't often affect that far up the leg, this is one point which you might find you can tolerate being touched during a flare up of gout.
This point is especially associated with relaxation, so if you are in pain, this point can help assist you in sleeping better and feeling less anxious.
It may also reduce stomach cramps and abdominal swelling through stimulating the parasympathetic nervous system.
This is a system of nerves which helps run life-sustaining processes, like digestion, during times when you feel safe and relaxed.
The Liver 3 points are located on the top of each foot. It sits between the big toe and the second toe, just below the knuckle.
Stimulating this pressure point may help break up the uric acid crystals in the big toe joint.
However, if you are suffering from an acute gout flare, touching this point may be extremely painful. It is best to wait until you are in remission.
This point can also help with leg pain, swelling around the stomach, nausea, and headaches.
The first sign of gout is usually a painful flare, most commonly affecting one or both joints in the big toe.
As well as the pain, the joint may also be swollen, hot to the touch, and the skin around the joint will be red and shiny.
These attacks tend to occur at night, and can appear very suddenly.
The symptoms of gout flare up for a period of time, and then subside, in what is called remission. Remission can last for months, so it might seem like the gout has gone away for good.
Unfortunately, once the underlying cause of gout is there – sharp crystals in the joint from too much uric acid in the body – it doesn’t go away.
You can reduce the number of flares and their severity by losing weight, reducing alcohol intake, and avoiding foods like organ meat and shellfish.
Breaking up some of the crystals through massage and acupressure may also reduce flare-ups or make them less severe.
Seeing a rheumatologist is a key part of reducing the pain that gout can cause. As well as offering lifestyle changes to ease your gout, the specialist can also offer treatments for both reducing the incidence of acute flares and to prolong remission.
While there is no drink which gets rid of gout, there is some evidence that unsweetened cherry juice can reduce gout flares. But, there may be some natural sweetness in the juice, so there is still a possibility that your gout can be triggered.
A glass of skim milk every day may also help to reduce the amount of uric acid in the body over time.
Drinking plenty of water will help reduce the buildup of uric acid crystals in your joints.
Gout has a tendency to flare up and subside, making it feel like the gout has disappeared. But the gout will not just disappear because of the underlying causes.
Minor flares can be managed with over the counter medicines like ibuprofen and other NSAIDS, as well as rest.
However, you should always seek medical advice when you first experience the symptoms of gout. A rheumatologist can give you personalized advice on how to change your lifestyle to limit flares.
It is also important to see a doctor because hyperuricemia, which is the underlying condition that causes gout, causes other health problems.
If gout is left untreated, then there is a high probability of permanent damage to the affected joint. The gout will also be likely to affect more joints.
This is particularly the case if you are having several gout flares every year, or if your flares last for several weeks at a time.
During a gout flare, the affected joint usually feels very hot so soaking your foot in hot water will not help gout.
This means that during a gout attack, keeping the joint cool with ice packs or a cloth soaked in cold water is more helpful than soaking in hot water.
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If untreated, carpal tunnel can worsen over time. It can even lead to permanent damage, including weakness and loss of sensation in the fingers.
Traditionally, carpal tunnel has been treated with corticosteroids and surgery. However, these treatments are not for everyone and can often put people off seeking medical help.
In this article, we’ll discuss an alternative to traditional treatments for carpal tunnel, and how pressure point stimulation can help relieve the symptoms and pain caused by the condition.
Carpal tunnel syndrome is a repetitive strain injury (RSI) condition in the hand and forearm, caused by compression of this median nerve.
The carpal tunnel is formed by your carpal bones, located on the bottom of your wrist, and the transverse carpal ligament, located across the top of the wrist.
This creates an opening, through which your median nerve runs. The median nerve is one of the major nerves to the hand. When squeezed, it can cause numbness, tingling, and pain in the affected arm.
Night symptoms are more common, as many people sleep with their wrists bent. This can further aggravate their median nerve.
Compression of the median nerve can happen if the tunnel narrows or the synovium (the tissue around your flexor tendons) swells, reducing blood supply.
Studies have also shown that women are three times more likely than men to develop carpal tunnel syndrome and it often affects those between 40–50 years old.
If you or your doctor suspect that you may have carpal tunnel syndrome, your doctor may order blood tests, a nerve conduction study or an electromyogram, ultrasound, x-ray, or MRI scan to confirm.
Some of the more traditional treatments of carpal tunnel syndrome include:
On the other hand, Traditional Chinese Medicine (TCM) views carpal tunnel as being caused by increased ‘heat’ and ‘damp’ in the wrist. In these terms, it’s thought of as a stagnation of Qi and Blood in the wrist due to Wind, Cold, or Damp.
Treatment, then, tries to move this stagnant Qi and Blood, using the various pressure points surrounding the carpal tunnel.
While this can be achieved through acupuncture, acupressure can also be highly effective in the early stages without puncturing the skin.
By using acupressure to stimulate various acupuncture points associated with carpal tunnel, you can help to relieve the early symptoms of carpal tunnel syndrome.
The following lists and discusses the various known pressure points that may help.
The PC 6 pressure point is located 3 finger widths from your wrist crease, on the inner side of your forearm and wrist.
By stimulating this point and applying pressures, you can relieve carpal tunnel.
Other conditions that the PC 6 pressure point can also be responsible for include insomnia, anxiety, nausea, motion sickness, stomach pain, and indigestion.
The PC 7 pressure point is found in the middle of the transverse crease of the wrist, between the tendons of the palmaris longus and flexor carpi radialis.
Stimulation of this particular pressure point can not only relieve carpal tunnel but also cardiac, chest, and hypochondrium pain, palpitations, gastric pain and vomiting, and pain found in the heel.
It has also been known to help relieve the symptoms of manic psychosis.
The PC 8 pressure point is located in the middle of your palm.
It can be found by using the same motion with your middle finger, as if you were making a fist. Where the tip of your finger meets your palm is the PC 8 pressure point location.
Stimulation of this pressure point by gently rubbing the area with your opposite hand’s thumb relieves carpal tunnel symptoms. But if you're pregnant, be careful as this acupressure point can also help to induce labor.
The HT 7 pressure point is found by following your pinkie finger down to the depression in the inner wrist crease.
By placing pressure on this point, you can relieve the symptoms of carpal tunnel, insomnia, anxiety and stress.
Relief of irritability and chest palpitations are also affected by this particular acupressure point.
The HT 8 pressure point is between the 4th and 5th metacarpal bones, on your palm. You can find it more easily by making a fist—where the tip of your little finger touches is the acupressure point.
In addition to relieving symptoms of carpal tunnel syndrome, this pressure point can also relieve spasmodic pain found in your pinkie, palpitations and chest pain.
In TCM, it calms the Shen and clears excess Heat, as well as Heat from both the heart and small intestine.
The LU 8 pressure point is found on the radial palmar aspect of your forearm, in the depression between the styloid process of the radius and radial artery. It’s located 1 cun (about 1 finger width) above the transverse crease of the wrist.
Pressure on this acupoint will help relieve symptoms of carpal tunnel syndrome and wrist pain, as well as coughs and asthma, chest pain, and sore throats.
The LU 9 pressure point is located on the inner wrist crease. You can find it by following your thumb down to your wrist.
Stimulation of this pressure point relieves symptoms of carpal tunnel syndrome and wrist pain, as well as sinus infections, colds, headache, and asthmatic coughs. It can also help with anxiety and palpitations.
The LU 10 pressure point is found in the depression behind the thenar eminence of the thumb, where the red and white skin meet at about the midpoint of the palmar side of the thumb.
By stimulating this pressure point, you can relieve the symptoms of carpal tunnel syndrome, as well as a multitude of chest-related ailments. These include asthma, sore throat and hoarseness, coughing, hemoptysis (coughing up blood), and fever.
The TE 5 pressure point is located 2 finger widths from the wrist crease on the back of the wrist, or outer side of the forearm.
Applying pressure to this particular point will help with carpal tunnel syndrome symptoms as well as pain in the elbow, forearm, wrists and hands.
It has also been known to help relieve migraines and headaches, as well as neck stiffness and pain.
The LI 10 can be found on the outside of your forearm as you bend your arm 90º, just 3 finger widths beneath your elbow crease.
When you apply pressure to this point, you can relieve your carpal tunnel syndrome symptoms, as well as toothaches and swelling of the cheek.
Other issues and conditions that acupressure here can help with include abdominal pain, diarrhea, pain in the shoulder and back, and motor issues and impairment of the upper limbs.
The TE 3 pressure points are in-between the grooves of your ring finger and pinky on each hand.
Acupressure applied to these points can help with carpal tunnel syndrome, headaches, neck pain, back, and shoulder pain.
The LI 15 pressure point can be found by abducting your arm 90º laterally or forward. It’s then found on the deltoids of your shoulder, within the depression of the anterior superior.
When you apply pressure to this point, you can relieve carpal tunnel syndrome symptoms, as well as any pain or discomfort found in the shoulder joint.
In Chinese medicine terms, it expels Wind-Damp and Wind, as well as circulates Qi in the meridian.
There are a number of carpal tunnel syndrome signs and symptoms that may indicate that you have an issue with your carpal tunnel. If you notice any of them, make sure to seek advice from your healthcare professional.
Symptoms associated with carpal tunnel syndrome include:
There are multiple causes of carpal tunnel syndrome. Usually, it isn’t a single factor, but a combination that can lead to the condition.
Further risks for carpal tunnel include:
It hasn’t conclusively been shown that carpal tunnel can be prevented entirely. However, the following has anecdotally been shown to be helpful:
Carpal tunnel syndrome is one of those things that we don’t really understand well enough to know how to prevent it completely.
It certainly appears that some circumstances predispose you to carpal tunnel syndrome more so than others.
When it comes to pain and discomfort relief, you can try using acupressure to stimulate relief from carpal tunnel.
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Common cold and flu symptoms are mostly accompanied by a virus infection. They find their way into your nose, sinuses, throat, and other respiratory organs once the immune system weakens.
The symptoms surface as a runny nose or nasal congestion, a sore throat, sneezing, or coughing. These are your body's reactions to eliminate unwanted intruders, toxins, and excess mucus.
When you catch a cold, you need to take action right away. Rest, light, simple meals rich in vitamins and minerals are essential for your recovery.
Acupressure points for colds can help speed up the recovery process as it will help improve your blood flow and circulation. That will help your body with recovery and offer pain relief along the way.
Traditional Chinese Medicine (TCM) and acupressure use specific pressure points on the body that work wonders in relieving pain and discomfort from the common cold and blocked sinus issues. They are widely used in acupuncture and acupressure treatment.
These acupressure points are located on meridian lines or energy pathways in the body. The acupressure points for sinus and cold symptoms relieve pain, reduce swelling, and clear out blocked sinuses.
If you are applying acupressure while you have a cold, some pressure points for a head cold may make you feel sore. When you start stimulating them, you may start feeling relief right away. Some patients have reported immediate relief from nasal congestion.
Even if the effects do not come immediately, stimulating these points will help boost your immune system and help you overcome symptoms sooner than later. They will balance your whole body, aid in healing the cold and the sinuses, and activate and energize other organs in the body to promote holistic healing.
These are the key pressure points for cold symptoms and sinus relief.
This pressure point is aptly named Welcome Fragrance because when your nasal channels are working correctly, you can welcome a variety of pleasant aromas. This is not the case when your nose and sinuses are congested or running like a river!
Stimulating the LI 20 is beneficial for sinus problems, facial paralysis, swelling, nasal polyps, rhinitis, chronic sinusitis, and other nasal issues.
To find the Yingxiang point, you need to go to the upper part of the base of the nose, where your nose connects with your cheeks.
Stimulate it with firm pressure and circular motion for at least 1 minute for each side.
If you notice that one side is sorer than the other, it's related to a more congested channel. Start with the less painful nostril and then move to the other.
This way, you can again welcome fragrances in your nose unobstructedly!
The Lung 10 or LU 10 point is beneficial in healing common cold symptoms tied to sore throats and hoarseness in your voice. It also helps to relieve asthma and coughing, and clears the lungs.
The fish border point is located on the palm of your hand, in between the outside wrist muscles and the beginning of the thumb pad. It is a tender area near the thumb joint.
Apply pressure to this point for at least one minute per day or whenever the symptoms arise.
These key pressure points for a cold can help you with cold symptoms and sore throat pain.
To treat these pressure points for cold and sore throat, massage each for at least one minute. If you have the chance, rub it several times during the day or at least until your condition improves.
The LU 11 and LI 11 points are beneficial in treating cold and throat symptoms, but they also help other issues, such as agitation, excessive worries, and constipation. They will strengthen your immune system and boost your energy.
Applying pressure on the LU 11 point for at least one minute will help to relieve coughing and sore, itchy throat symptoms relatively quickly. It is located on the outside of the thumb nearby the corner of your thumbnail.
This point will also help offer relief from fevers and has calming effects on the nervous system too. You can use it to treat manic disorders, promote mental clarity, and even help with coma recovery. It calms the mind and reduces anxiety and agitation.
Massaging and pressing the Large Intestine 11 point will relieve sore throat symptoms and improve your common cold issues.
LI 11 helps reduce fever symptoms and strengthens the immune system. It contributes to healthy intestinal movements and heals elbow pain. It can also help lower blood pressure, promote a positive outlook, and helps relieve depression.
Finding the pressure point is easy. Just bend your arm at the elbow, and right where the bending happens, on the outer crease, you will find the Quchi point.
The array of conditions that massaging on LI 11 can improve is quite long. It includes all sorts of skin irritations and issues, shoulder and knee impairments, headaches and toothaches, eye soreness and blurry vision, severe menstrual cramps, hot flushes in menopausal women, and more.
GB 20 and GV 16 are crucial pressure points for a head cold. They alleviate head congestion and ache and relieve many other symptoms that accompany the common cold condition.
When a common cold arises, you can massage these points for at least one minute daily. If you have more time, you can rub them for 5 minutes or inform your massage or acupressure therapist to focus on them.
As a side benefit, the pressure points for a head cold will also help you strengthen your immune system, achieve better sleep and mental clarity, promote eye and neck health, and other conditions such as arthritis or epilepsy.
The Gallbladder 20 pressure point helps with headaches, head colds and congestion, vertigo, and neck pain. It reduces coughing and respiratory symptoms.
You will find the GB 20 points symmetrically on both sides below the base of your skull. It is located on the left and right side of the skull base, in a depression near the muscles connected to the head. This acupoint can be a bit sore, especially if you have a cold or headache currently.
Another method to stimulate the pressure points is to clasp your hands behind your head and then slide your thumbs down in the grooves just behind your ears, at your skull base. You can use your thumbs to massage this point for a few minutes or until the symptoms lessen.
This pressure point offers other benefits to conditions such as arthritis, epilepsy, eye swelling and redness, shoulder stiffness, and irritability. This point can also help with insomnia and promote a better night's sleep.
Governor Vessel 16, or GV 16, is one of the main pressure points for a head cold.
You can find it at the back of your head. You can spot a big hollow part centrally at the base of the skull.
Massaging there for one minute or more will relieve your head congestion and redness in the eyes and give you respite from a headache or a stiff neck. It also reduces stress, promotes blood circulation, and promotes relaxation.
Massage the DU 14 acupoint for one minute or more to relieve cold symptoms, headaches, eye redness, fever, malaria, epilepsy, and febrile states.
You can locate it on your spine just below the 7th cervical vertebra. 7th cervical vertebrae are very easy to identify as it is protruding, and you can quickly feel them. Du 14 is just below that.
You can tilt your neck forward to more easily find the area to stimulate with mild pressure.
Massaging the Liver 3 pressure point will help with head cold symptoms and relieve headaches, cold symptoms, and nausea.
You can find this point in the upper part of the feet. Place your second and middle fingers horizontally right at the gap of the juncture of your big toe and second toe. At the base is the LV 3 point. It is right where the first and second toe bones meet.
This pressure point will also help with intestinal issues, hiccups, menstrual problems, numbness in your legs, epilepsy, and infant convulsions.
CV 22, ST 40, and LU 5 are key pressure points for cough and mucus symptoms. They can help you clear your lungs and nose of excess mucus by massaging on these points for a minute or more once or twice a day.
The CV 22 pressure point helps with coughing due to the common cold. It's located in a hollow spot that you can feel between your neck and sternum.
Massaging this acupoint will help to relieve the phlegm in your lungs. That leads to additional relief for asthma, chest pain, voice hoarseness, and a sore throat.
The ST 40 pressure point will help reduce mucus accumulation in your body, offering relief from and preventing coughing or asthma due to your cold symptoms.
You can find the Fenglong point on the front side of your lower leg. It is about one thumb width from the crest of the shinbone, on the inner leg side, and halfway between your inner ankle bone and the knee.
When you have a lot of mucus in the body, this point may feel a bit soft and mushy.
As secondary benefits, ST 40 can also give you relief from headaches, epilepsy, dizziness, leg pain, or numbness and pain.
The Lung 5 acupressure point helps clear nasal and sinus congestion. This acupoint will also offer pain relief by gently massaging this pressure point for cold. It helps relieve coughing, asthma, and sore throat.
The LU 5 pressure point is located on the inside of your arm, in the elbow joint hollow. Flex your elbow and feel it at about one finger width from the outside of the arm.
As a secondary effect, it also helps with abdominal pain, diarrhea, mastitis, elbow, and arm pain.
There's no cure for the common cold, but acupressure can help offer natural relief. Acupressure will help relieve cold symptoms and improve recovery time, but you should also control your diet and other lifestyle factors that can affect your immune system.
There can be a myriad of causes that can weaken your immune system. Some might be stress, overworking, lack of physical exercise, fresh air, sunshine, or contact with the earth's elements, anxiety, overthinking, toxic relationships, etc.
Acupressure is a great option to relieve many of those other causes. Feel free to see our other articles to get relief:
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Acupressure originates from Traditional Chinese Medicine and pressure to specific acupressure points in the body to provide relief to different parts of the body.
Research on acupressure and diabetics shows that it can also contribute to managing high blood sugar levels. You can apply this technique by yourself or receive acupressure treatment from a certified acupressure practitioner.
This article will cover some useful tips and six key acupressure points for diabetes that have proven to be most effective and beneficial in controlling diabetes.
Acupressure helps diabetics by regulating blood glucose levels and the hormonal system, which is a key factor in managing diabetes.
Acupressure therapy helps you balance your body's insulin levels through regulating pancreatic function. That also helps to promote healthy weight loss and improving digestion, which can improve your body's metabolism as well.
Obesity is one of the major causes of diabetes. By balancing hormones and regulating blood sugar levels, acupressure can help reduce obesity and prevent further complications such as heart disease and stroke.
Acupressure stimulates the flow of energy through the meridian channels to balance the organ functions and the systems responsible for regulating blood sugar in the body.
The most significant benefits of acupressure points for diabetes involve regulating the symptoms. You can apply this treatment every time you need to balance your blood sugar.
There are six key pressure points for controlling blood sugar levels and maintenance of diabetes symptoms in the body.
The intestines point is a popular acupressure point for diabetes located on the hand, just between your index finger and the thumb. There is a soft, fleshy part there.
Use the index and thumb of the opposite hand to apply pressure there. You can do this for up to 5 minutes. Then you need to repeat the process, on the other hand.
These points regulate your pancreatic function and your intestines. Another beneficial effect of this point is reducing pain in the stomach, aiding digestion, regulating the heat in the body, and promoting healthy weight loss.
The stress relief pressure point is the second most effective in helping relieve diabetes symptoms.
The location of the stress relief point is located on the wrist, just under the palm, on the side of the little finger (pinky finger).
You can turn the palm of your left hand upwards, and on the right side, just underneath the palm, you can spot it on your wrist. You can mirror the same process on the right hand.
Massage this point for 5 minutes every day for optimal results.
This point is connected to the heart, which controls the heart's stress and also promotes healthy blood circulation. This is very influential in diabetes management and in reducing weight effectively.
The liver acupressure point for diabetes is a powerful remedy for blood sugar imbalances, insomnia, stress, emotional disturbances, depressive conditions, and liver issues. This pressure point also helps high blood pressure.
You can find the pressure point on your foot, where your toe joint and the toe next to it meet. When you apply firm pressure there, you will feel some soreness. Soreness is fine, but be sure to stop if you feel pain.
Another way to locate it is to place your forefinger and middle finger horizontally just where your toe ends. You will find this acupressure point just below your fingers.
Apply steady pressure and massage there for about 5 minutes for each leg. You can do this just before you go to bed each night because it has an additional benefit of promoting relaxation.
For best results, massage gently in a counterclockwise circle direction.
This acupressure point for diabetes is related to Spleen 8 in the Traditional Chinese acupressure terminology. It regulates blood sugar, the spleen, and the body's overall well-being and stress control mechanism.
This spleen point can also help promote healthy digestion and reproductive health, while reducing menstrual cramps.
You can find it on your calf, just behind the shin bone. It is right above the ankle on the inner part of your lower leg.
If you have trouble finding the acupoint, try to gently press around the area until you feel some tenderness or soreness. This is a sign that you have located it.
Apply gentle pressure and massage the point for about 5 minutes. It is helpful to do this daily to increase the positive effects and help the overall healing of the organism.
The urinary point is helpful with blood sugar control, weight loss, digestion issues, and potential aids in preventing premature aging.
Diabetes is closely linked to how the digestive system works. When the digestive system doesn't have any issues, the blood sugar levels are regulated naturally. This is why many acupressure points are related directly or indirectly to digestion.
You can find the urinary pressure point about 2 cm (0.79 inches) below the kneecap on the back of the knee. It is right where your calf ends. Stimulate this point daily for about 5 min for each leg. It is good to apply pressure both in clockwise and anticlockwise directions.
This acupressure point for diabetes is again a pivotal point in controlling diabetes. It also helps with arthritis and indigestion.
To locate it, you need to go about 2 cm (0.79 inches) below your kneecap on the outer part of the shinbone. Apply steady pressure in a circular motion for about 5 minutes daily for best results.
Yes, acupressure does work for diabetics. Acupressure therapy helps to maintain normal blood sugar levels, along with a range of health conditions that can also affect diabetes.
Acupressure can also help to reduce other symptoms associated with high blood sugar levels, such as frequent urination, thirst, hunger, fatigue, blurred vision, dry mouth, and increased heart rate.
It is important to note that acupressure should not replace conventional medical treatment. If you are diabetic, you should always seek professional advice from your doctor first before trying any alternative therapies.
Diabetes is a complex condition that is a result of many factors. Handling it correctly involves taking a look at a person's whole lifestyle. Diet and regular exercise are of crucial importance.
Acupressure for diabetes is safe. There are generally no side effects from acupressure therapy because it's using your body's own internal life energy.
Stimulating pressure points in the body aids in blood circulation and blood flow. That means more oxygen gets delivered to cells throughout the body. The end result is relief from the pain of a myriad of health conditions.
However, before starting any acupressure treatment, it's important to consult with your healthcare professional if you have pre-existing conditions.
Oscillating blood sugar levels can lead to a constant sense of fatigue and low energy. It can drastically impact the well-being of many organs and put stress on your whole body.
With proper treatment and management, insulin levels can be kept within normal limits. Use these 6 essential diabetes acupressure points to help keep your blood sugar at bay and promote good overall health.
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Arthritis causes varying levels of pain and stiffness that generally worsens with age. Increased swelling and tenderness of joints are common.
While there are several pain medication options to try to relieve the woes of arthritis, some people turn to Traditional Chinese Medicine (TCM) and acupressure.
Acupressure is similar to acupuncture, except there are no acupuncture needles involved. They use the same meridian lines (invisible channels) where our life energy (qi) flows.
In this article, we will cover seven of the most effective acupressure points that are used to help ease arthritis in the hands. At the same time, they can help with many other physical and mental ailments as well.
The PC 6 is a pressure point commonly utilized for symptoms such as motion sickness, stomach pain, and indigestion that can spring up in everyday situations.
Because of its calming qualities, it is also used to help relieve insomnia, anxiety and nausea.
Not only does it consult the symptoms listed above, the PC 6 can also help in relieving rheumatoid arthritis.
A close neighbor to the lung channel, the Pericardium 6 channel can be found by placing three fingers on your wrist crease, on the inner side of your forearm.
From this position, look for where the tendon meets the outline of your finger furthest away from your hand.
Any readers that are familiar with magnetic wristbands will find familiarity with this acupressure point, as the magnet activates the same space to help fight motion sickness.
The PC 6 point is popular for its reputation as being one of the only proven points that have an effect in isolation. This means that there’s no need to activate other pressure points around the body at the same time!
This makes it particularly handy for feelings of anxiety or nausea while you are out and about.
Next up is the HT 7 acupoint, which is known for helping to relieve anxiety, stress, and insomnia.
Because of the physical counterpart of these feelings, stimulating the HT 7 also helps to relieve irritability and chest palpitations.
The Heart 7 pressure point belongs to the heart meridian and is located next to your outer arm tendon.
To find the point, trace a line down from your pinkie finger until you find an indentation in your inner wrist crease.
For those that find the H7 therapeutic, it may be worth trying to find a massage tool or object to put underneath the wrist crease while you are using a mouse.
This will help you to passively optimize the activation of this pressure point even when working!
The Small Intestine 4 acupressure point is commonly used for pain and swelling along the wrist, fingers, and jaw, which makes it an ideal treatment for relieving arthritis pain.
To find this point, look at the side of the arm in the depression by the wrist crease.
This location can be difficult to find, so if you are struggling it might be worth your time to look up where the fifth metacarpal bone is, as it is right next to that point.
The SI 5 refers to a small intestine pressure point found at the joint of your wrist on the back of your hand.
If you trace the bone of your little finger down to where it connects with the wrist bone, you will find the dent of the SI 5 point.
To stimulate the Yang Valley, it is recommended to take the wrist with one hand and grasp it so that you can press into SI 5 with your middle finger.
This acupoint is effective in relieving neck pain, wrist pain, hand pain, and febrile diseases.
The Ll 5 is a common acupressure point for arthritis in the hands, though it is also used for treating frontal headaches, swelling of the eye, wrist pain, and toothaches.
Referred to as the Jing-River Point of the large intestine meridian, you can find it by lifting your thumb and arching it backward.
Now, looking at where your thumb connects to your wrist, two tendons form a triangular indentation. The center of this depression is where you will find Ll 5.
To stimulate the Ll 5 it is recommended to rub it with your opposing thumb, instead of just pressing in.
The Maximum Opening is a regenerative acupoint that is used for regulating Qi and stopping bleeding, as well as providing acupressure relief for arthritis.
The Lung meridian runs up the inner side of your arms. In order to locate this acupoint, make a slight bend in your elbow so that your palm is facing up.
Following that, place four fingers from the elbow crease inwards towards your thumb. From here, your fourth finger will be resting on LU 6.
To optimize the healing potential of this acupoint, you should press on the point with your opposite thumb while holding your elbow in place with your fingers.
While Eight Evils might sound a little ominous, this acupoint is nothing but productive. It is generous with remedial qualities in treating snake bites, eye pain, or hand swelling.
Between both hands, the Baxie has a total of eight points that you can stimulate to help relieve the strain of arthritis.
You can find the Baxie on the back of the hand at the midpoint of the palm. Here, you’ll find the point which holds the connection of the web between all five fingers.
Sadly, there is no permanent cure for arthritis. However, that is no reason to give up hope, as there are many methods for slowing it down or escaping the pain cycle!
Acupressure is one of those methods. While its impact might not biologically reverse the presence of arthritis, it can offer long-term pain relief for patients who resonate with its remedial practice.
One of the positive elements that come with adopting acupressure as a treatment for arthritis is that it does not have the side effects that may come with taking arthritic medications.
Indeed, some patients may choose to use a hybrid of both medication and acupressure to soothe the symptoms of the condition.
It's best to work with experienced acupressure practitioners and talk to your healthcare providers for your own conditions and situations. They can help explain how you can best manage your arthritis pain and stiff joints.
Often triggered or exacerbated through excessive computer use and poor ergonomic foundations, chronic pain from arthritis or other clinical conditions plague the modern lifestyle of screens. Whether it's for play or work at home, these are increasingly common conditions we deal with.
You might be surprised by how quickly these pressure points can produce health benefits for your lifestyle. Gentle pressure can soothe arthritis pain and other chronic conditions that you might be experiencing.
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Acupressure is becoming more and more popular in mainstream Western culture as an alternative therapy. Acupressure treatments are also slowly gaining the interest of the medical community for their patients.
After taking a brief look at the history of acupressure, we will discuss the beliefs behind how it works and the benefits that it can provide for your health.
We’ll also provide a useful summary of what to expect during both acupuncture and acupressure, so that you can work out which one will work best for you!
Acupressure is often considered to be a gentler form of acupuncture, although acupressure probably predates acupuncture by about 2500 years.
It is clear that the Chinese used bones and stones sharpened into superfine points for some kind of therapeutic procedure 6000 years BCE.
Archaeological evidence shows that both acupuncture and acupressure were practiced in 2000 years BCE. By the medieval period, both practices were widespread in China.
For evidence in books, acupressure (also known as tuina massage) was described in the Yellow Emperor's Classic of Internal Medicine from around 100 BCE.
Both acupuncture and acupressure involve stimulating the “qi” (the body’s life force or energy).
The belief behind this is that by improving the flow of energy throughout the human body, a variety of illnesses or conditions can be cured.
Acupressure is the application of pressure to areas of the human body known as pressure points. These pressure points are mostly in the upper body and the limbs.
Acupressure is thought to stimulate the flow of energy along meridians (energy pathways in the body). When these meridian lines are blocked, it can result in sickness and various ailments.
As well as targeting pressure points, the therapist can also apply pressure to trigger points (where the energy flow is connected to another area of the body).
An experienced, skilled therapist will understand which pressure points relate to the 14 main meridians.
Acupressure is thought to stimulate the circulatory, lymphatic, and hormonal systems of the body, as well as help the body’s natural immunity. It will also help to increase blood flow and circulation.
The acupressure points are at the nerve endings of the meridians, which ease muscle tension when activated. Acupressure massage may also work by having an effect on the autonomic nervous system that controls heart function, and the digestive and respiratory systems.
In addition, it’s thought to encourage the body to release endorphins, which subsequently reduce pain.
Brain scans have shown that acupressure has the ability to slow or block pain messages from reaching the brain. While doing so, it simultaneously encourages the release of endorphins and serotonin (the feel good hormones).
Acupressure has many benefits, especially in relieving pain, stress, and allergies. It is even effective on difficult to treat conditions such as insomnia, aching joints, headaches, psychological conditions, digestive system issues, and autoimmune disorders.
There is also emerging evidence that acupressure helps with weight management.
Acupressure is non-invasive in that it does not involve acupuncture needles or pharmaceuticals. This makes it ideal for people on anticoagulants- as well as those with a dislike of needles. Most of all, it is an enjoyable, relaxing, and natural type of therapy.
You can apply acupressure massage to yourself quite easily.
There will be times when you cannot get to a practitioner (such as on the weekend, or when you feel a headache coming on just before giving a public speech, for example!).
Acupressure can be carried out in these instances relatively quickly- and you don’t even need to undress.
There are many resources and websites (such as our own) with photos of the pressure points or areas of the body, and the conditions that they relate to.
There is generally a wide choice of pressure points and techniques to choose from for each particular ailment too.
Many of these pressure points are on the hands or face, so access typically isn’t an issue. However, it can still be better to see a qualified therapist, as some skill is still required to find certain points.
Acupressure is not a substitute for conventional medical treatment, and it requires specialist skills if used while pregnant. Yes, you can use acupressure to induce labor and relieve labor pains.
Keep in mind that it also doesn’t work for serious causes of nausea caused by general anesthetics or chemotherapy. It's always best to talk to your doctors if you have any existing conditions to see if acupressure is safe for you.
Both acupressure and acupuncture are underpinned by the belief that the qi is the body’s life energy, and that it can be manipulated to improve health.
In acupuncture, the therapist applies thin needles to the pressure points for 20 - 30 minutes.
The therapist will ask holistic questions about your general health, mental health, digestive system, and examine your tongue and eyes. This helps them to figure out which pathways need attention.
The needles are placed at points designed either to stimulate or to calm.
Acupuncture often uses pressure points on the hands and lower limbs, sometimes in tandem with other Chinese or modern therapies.
The therapist needs to be licensed, and this makes it a more expensive procedure than acupressure.
Because the therapist inserts needles in the pressure points, they can work on many of these at the same time.
It is also thought to be stronger than acupressure because the needles penetrate the skin.
By contrast, with acupressure, the therapist simply applies pressure to the pressure points or the trigger points.
This pressure is typically applied using the thumb or two fingers for approximately 5 seconds. The patient is encouraged to take deep breaths while this occurs.
Finally, the therapist then massages the area in a circular motion for 2 minutes. The process is repeated about five times at each point, for the most effective acupressure treatment!
All in all, there are many benefits to acupressure for pain management, especially with balancing the energy in the body and improved blood circulation.
Acupressure treatment offers relief for many pain points. Here are some of our most popular articles to check out:
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