The walk along the Ocean Path at Acadia National Park in Maine is an easy stroll past tide pools, smooth boulders, jagged cliffs and lush forests. The deep smell of salt air accompanies the dramatic ocean views and the cacophony of breaking waves. The first national park east of the Mississippi River, Acadia has been thrilling visitors for generations. Photo by William Mobilian (http://ift.tt/18oFfjl).
Sports massage is a form of physical therapy that is designed to help athletes prepare and recover from intense training and activity. This style of massage aims to prevent injury while supporting the repair of damaged muscles, tendons and soft tissues.
There is no right answer for this question as it’s subjective. Generally speaking, however, there are four main categories of sports massage: Pre, post, general and injury-specific.
Each category has a different purpose.
The main purpose of this style is to prepare the body for intense exercise or for an event. While some people prefer a light session, others request intense, deep work a couple days before or the night before an event.
The nature of the session depends on the request of the client. Trained masseuses adjust their routines to suit the wants and needs of their clients, especially the intensity of the session.
The athlete should feel light and refreshed after the session, not still and sluggish. Pre-event massages usually involve light strokes, dynamic/isolated stretching, and deep tissue techniques.
The goal of a post-event massage is to minimize the onset of muscle soreness. In most cases, a runner will need a post-event massage within 26 hours of an intense workout or event to stop the body from becoming sore.
Since the muscles can undergo micro-trauma and tearing, it’s important to help the body heal. Unlike the pre-event massage, the post-event massage is lighter but slightly deeper.
It uses slow, flushing and controlled strokes as to avoid causing further damage to the muscles. It incorporates static stretching into the session, using 30-second holds to massage certain regions on the body.
Apart from the massage, athletes can also take ice baths after stretching to decrease post-work out trauma. The combination of these two treatments can drastically speed up recovery.
General massage
The purpose of a general massage is to loosen tight muscles, enhance range of motion, release trigger points and minimize the chance of injury. Generally speaking, runners tend to respond better to deep tissue work when experiencing a general massage.
It is the job of the masseuse to alter the intensity of the massage to ensure that it’s effective but won’t cause further damage. If the runner continues to experience painful, burning aches more than 36 hours after a general massage, it’s usually a sign that the masseuse has applied too much pressure.
Injury massage
Injury massage is slightly more specific than the previous styles. It is usually done to heal a specific damaged muscle, ligament or tendon. This style can be incredibly effective when applied appropriately and by a trained expert.
Similarly, athletes are advised to work alongside a doctor or physical therapist before establishing a proper treatment plan. Every injury is unique and each treatment plan should depend on the extent or nature of the injury.
Tendinopathies- This is an injury to one or more tendons. Trained masseuses use deep, stripping strokes on the tendon and also perform cross-fiber friction to help heal the area. You’ll need to apply ice to the injured tendon for 10-15 minutes.
Ligamentous- This is an injury to one or more ligaments and is treated similarly to tendinopathies. It also incorporates deep, stripping strokes and cross-fiber friction.
Strained muscles- Strained muscles should be treated no more than twice a week since the muscles also need time to relax between sessions. Masseuses apply deep work around the area and use light, flushing strokes on the strained muscle.
When the muscles start to heal, the masseuse will use deeper strokes and cross-fiber friction on the actual area of injury. Gradually, the intensity of the static stretch will increase and resistive stretching will be introduced towards the end.
Iliotibial Band- This is one of the most common injuries among runners. Also called as Iliotibial (IT) band syndrome, it is usually detected through pain on the outside of the knee. Treatment usually includes intense, deep massage techniques in order to work three of the gluteal muscles: the tensor fasciae, latae and the band.
Achilles Tendinopathy- This is an injury associated with the Achilles heel. Masseuses usually start with deep, stripping techniques, since the muscles and Achilles are connected, and these can tug on the tendon when tight.
Runner’s knee- Runner’s knee is easily distinguishable because it causes pain behind or around the knee. Although common among runners, it is exclusive to them. In most cases, the underlying cause is muscular imbalance in the four quad muscles.
See Also: How Runners Can Easily Improve Their Foot Strength
Physiotherapist and chiropractor, Greg Lehman believes that one of the main benefits of sports massage for runners is pain relief.
“Pain changes how we function and can even inhibit healing. Massage may also help with recovery after a workout and may help get us out of a stress dominated state of our nervous system.”
He also put emphasis on how relaxation is an overlooked, yet critical aspect of a runner’s training regime. He explained that stress can impact all elements of training, including mental strength and focus.
Studies have shown that regular massage therapy can reduce stress hormones, such as cortisol. At the same time, it can also encourage the production of hormones, such as oxytocin, which increase happiness and relaxation. The benefits of massage suggest that runners, and most athletes for that matter, can recover faster after a hard workout or an event with the help of sports massage.
All runners are prone to injury and sports massage is one good way to prevent that. If you aren’t comfortable seeking help from a massage therapist, self-massage is a free and easy alternative you can try.
The post Why Runners Should Get a Sports Massage appeared first on Dumb Little Man.
3SHOEBOX House is a contemporary home located in the Trnovo district of Ljubljana, Slovenia and designed by OFIS Architects, a Slovenian firm that was founded and is headed by two Harvard architecture professors. The home was designed in 2017, and covers a ground area of 228 square meters. The home is actually a renovation of a home that was originally constructed in 1934 by the architect Emil Navinsek for his..
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Schwartz and Architecture have designed this multi-level urban home in San Francisco, California, USA. It was designed in 2016, and covers a ground area of 3,500 square meters. The home was designed with a strong landscaping program, which reflects the culture of sunny California, always seeking the outdoors. This is further emphasized by the two terraces – one on the second level, the other on the roof – that provide..
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Note: This post is written by Danny Donchev
Working as a freelancer offers a lot of freedom, but that freedom can also lead us down a highly unproductive path. One minute you’re sipping that first delicious cup of freshly brewed coffee as you log into your computer, the next thing you know two hours have gone by while you were watching hilarious YouTube videos.
It happens to the best of us. Being a freelancer requires a strong will and dedication, but with social media a tap of the finger or a click of the mouse away it can be hard to stay focused. Productivity is the name of the game and the only way to success. If you’re falling victim to the various distractions around you, get your time management back on track with these productivity tips for freelancers.
Freelancing allows us to break away from the traditional nine to five working mold, but that doesn’t mean you won’t need a schedule to accomplish your tasks. The best part is that you tell yourself when it’s time to get down to business and when you can relax.
Your schedule might change from week to week or even day to day, but sticking to the time frames you’ve created to get your work done is a sure-fire way to boost productivity.
Multitasking is a useful ability in almost every facet of life, but it will kill your productivity. Everything you are doing besides the task at hand is stopping you from completing it, plain and simple.
While sticking to your schedule, make sure that your time spent on working is just that. Turn off your phone if you can’t resist the urge to hop on social media, clear your workspace of distractions, and get rid of anything that keeps you from getting the job done.
It isn’t easy at first, but the more you practice “single-tasking,” the more work you will get done.
When it comes to productivity tips for freelancers, this one seems as though it should be common knowledge. However, simply working on the next item with the closest deadline doesn’t always work out as planned. Here’s what to do.
Answering emails and calls are part of the trade, but jumping to answer either in the middle of your workload can severely impede your productivity. Setting a specified time in your schedule to answer emails or make calls will allow you to reach out to your clients without interrupting your creative flow.
If there’s a task you’re dreading, do it first. Eliminate having that weight looming over your head all day and snub procrastination in one fell swoop. Everything will be easier once that pain in the rear is over with.
After dealing with the hardest part of the day, tackle the little things. Whether that’s resizing images, putting documents together for a presentation, or creating an email list, accomplishing those smaller tasks first will help the rest of your day to run smoothly.
Once you knock out those first three, figure out what needs to be done next. That might mean completing an assignment due today or finding social media influencers to help promote a product. Make a list of what needs to be done today.
When the work day is done, make another list of what will need to be done tomorrow to help you stay on task.
Breaks are an essential aspect of productivity for freelancers. Your schedule should allow for a few minutes away from your computer screen every hour or so. During that time you should stretch, get a glass of water, or just step outside to take a breath of fresh air.
Don’t forget to schedule longer breaks so you can eat. Pro tip: Skip the Hot Pocket and make yourself a dish that will provide sustained energy.
Ever try to power through a term paper in one night? How did that turn out for you? Working straight through for an extended period of time like that can amp up the stress and destroy your motivation along with your creativity.
Take a hint from LiveOps, a telecommuting company that hires freelancers, and section your schedule into thirty-minute increments. This will help to make large tasks seem smaller while setting aside dedicated working hours (no phone, social media, etc.).
As a bonus, it makes scheduling work times around life obligations a whole lot easier.
To make serious money freelancing you have to work fast and efficient. Unfortunately, there aren’t any coworkers to compete with. So, where does your healthy competition come from?
Jump back to sectioning off your workload into thirty-minute segments, then make it a game. Set a timer and review how far you’ve progressed with your current task. Keep trying to outdo yourself each time for one week and you’ll be surprised at how much you can get done in just a half hour.
Challenging yourself can be a fun exercise to boost your productivity, but the end goal is always sweetened with a little incentive. The faster you work, the more assignments you can take on, which means you’re making more money.
Set a few goals for yourself with rewards for reaching them. For instance, if you can turn one week’s worth of assignments into three days then treat yourself to a nice dinner. As your income and speed increases then make the reward greater, a dream vacation.
It won’t happen overnight, but adding incentive certainly increases your motivation to get the job done.
We all know that ‘time equals money’, but that doesn’t stop us from procrastinating. Expand on that age-old piece of wisdom by equating your time with your expenses. Before you can think about that dream vacation, you need to think about paying the bills and buying groceries, right?
Break down your assignments into what their pay will be going towards. Look at those next two articles as the money it takes to fill your fridge, that presentation as your car payment, or another hour answering calls as a night out with friends. Aside from easy budgeting, it helps to create the motivation you’ll need to get the job done.
Marketing may not seem like it belongs on a list of productivity tips for freelancers, but making time to land the next gig is important. Try to fit this in at the end of the day to avoid making it another fateful part of procrastination.
The reason marketing yourself is important comes from the motivation more jobs creates. It adds a little pressure to get the tasks at hand done so you can move on to the next. At the same time, more assignments mean more money and we can all agree that is one amazing motivator.
There’s nothing wrong with working under pressure. In fact, some of us are ten times more productive that way. However, an unnecessary load of stress does nothing to help your productivity.
Before you even start the day, create a ritual that gets you ready to tackle any assignment. For some that might be a morning run, for others it could be coffee and a cigarette on the front porch or a little quiet meditation. Whatever helps you to relax, do it.
Stressing out over your workload makes it something you want to avoid. Instead, clear your head and get ready to do what you do best. That’s why you’re a freelancer because you have the skills to take on these assignments and produce quality work from the comfort of your home.
Some days our willpower is stronger than others. It happens to the best of us, but staying productive is the only way to make a comfortable living when you work from home. Adding the ten tips above to your daily work routine will help you stay on top of your workload and see yourself succeed in this industry.
– About the Writer –
Danny Donchev is a marketing manager of AdaptRM, a revolutionary time-tracking tool. Danny writes more posts about productivity and efficiency on the AdaptRM blog.
When was the last time you went out to upgrade your smartphone? When you did, you probably had the option to purchase a virtual reality headset.
Anybody with a smartphone and a VR headset can play virtual reality games and enjoy virtual reality programming. With how entertaining it is, it’s no surprise how it became a growing market.
Last year alone, developers poured $700 million into the development of virtual reality technologies and applications. They are applicable to almost everything- from real estate to the classroom.
If you have a classroom that lacks tools and equipment to conduct biology experiments, students can still get a virtual reality version of a lesson for a fraction of the cost. If you have real estate clients coming in from out of town, they can narrow their selections down and save time using virtual reality tours.
But, what’s more impressive is how fast advances are being made in augmented reality. Compared to the $700 million spent on developing virtual reality in 2016, $2.3 billion was spent developing augmented reality.
There are some important differences in the two technologies and there’s a good reason why developers are wanting to push augmented reality further.
Let’s take a closer look.
Virtual reality turns the world into your screen. It meshes your current environment with a virtual one. Unfortunately, users won’t be able wear it while they are driving or walking.
Augmented reality, on the other hand, provides users with a hands-free way to interact with a map while driving or following along with a cooking show. This technology will give business people the ability to have meetings with people from across the world. It can greatly improve business relationships.
Augmented reality works with a headset, haptic feedback and binaural audio to give users the most life-like virtual environment possible. While haptic feedback technology is still in its infancy, one day it will be possible for you to interact with an artificial environment with a stunning sense of reality. The end product will be intuitive and hands-free.
In just five years, both industries combined should be able to reach $108 billion. What’s most surprising about the breakdown is that a 79% majority – $83 billion – is expected to be driven by augmented reality.
Advances in machine vision and optics are going to be the priority. Programs will need to be able to identify surroundings in order to blend the experience seamlessly. Optics needs to produce convincing facsimiles of whatever experience users are trying to achieve.
The technology will also have to be able to adjust to a user’s position, called world locking. It also needs to be able to understand natural human speech and cues. Currently, these technologies are being utilized and perfected in the gaming world.
Think back to the days of Nintendo’s Virtual Boy.
Clearly, gaming has always been one of the biggest frontiers for virtual reality technology and it continues as such today. But, if you’re not a gamer, how will you integrate these emerging technologies into your life?
There’s a good chance you will encounter these technologies in a school or business setting sooner than you think. In fact, your first augmented reality conference call is probably right around the corner.
Learn more about augmented reality vs virtual reality from this infographic!
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This small construction located in the town of Fermanville, on the west coast of France, more specifically in the Cotentin region, where waves of Vikings landed in the 9th century, was refurbished by the architectural firm FREAKS Architecture in 2017. The structure previously functioned as a concrete fishing shack built in the 50s on a rock on the beach, facing the sea. Its dimensions and ratio are exactly the same..
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You’re reading 6 Habits That Will Make You Grittier and Put an End to Being a Quitter, originally posted on Pick the Brain | Motivation and Self Improvement. If you’re enjoying this, please visit our site for more inspirational articles.
Grit remains abstract to scientists, making it difficult to measure still. Some say it’s the burning passion people have for the long-term goals set before them. Others say that’s how they were raised. Those contentions are actually true but if we delve deeper into these spheres, we’ll see that both groups of people rely on certain habits to get them through anything. For people to be successful, they must’ve developed qualities that prevent them from quitting.
While it’s true that good habits should be developed early on, I was only able to grasp the essence later in life. So, it doesn’t mean teens and adults are already hopeless. If you think not even this year’s resolutions appear to budge, then might as well start from the core: the reconditioning of your mind.
No, it’s not a legal bond of some sort but it’s something similar, only that you can always breach it and at the same time renew and start all over again. That’s the true essence of grit, in the first place – not giving up. Surely you’ve committed yourself countless times, but your inner slacker gets the best of you. Then you get frustrated until you’ve completely surrendered. Grit, however, is overcoming the urge to quit. Committing yourself to a goal is a continuous process, and just like habits, they need to be reinforced by an indomitable mind and will to become one.
We face different situations every day. Throughout my college years, things are arduous; nothing really comes easy for me. However, I’ve made a resolve that I’ll finish my degree no matter what. Now, I’m in graduate school, pursuing more degrees I can possibly have.
Getting up after the fall is what matters most, they say. Things can get really blurry no less, but we’re always capable of adjusting the lenses to get a clearer view of things, especially the prize we’ve set for ourselves at the finish line.
Having a positive mental attitude is having a profound consciousness that things don’t always go our way, but we could always make our way through the rocks on the stream. Unless we change how we look at things, we will never make any steps further. It takes a lot of determination to shift to this perspective, but developing the habit to look at reality and the bright side of things, things would be more bearable.
Taking a break from college for more than two years and all the problems that come along with being self-supporting, I think I have enough reason to just give up college and focus on my job. However, I know those are just part of the pruning stage. After all, diamonds are made under pressure.
We can be strong on our own but our families and loved ones make us stronger. When we’re at our downiest and weakest, they’re at their strongest for us. That’s why, regardless of how high our ambition is, let’s not forget about the people who are always behind us.
When faced with yet another problem, I’ve developed this habit of looking back at similar situations or much worse. With that, it’s easier for me to accept the challenge. Doing so makes me confident that I can definitely take another one head on.
I understand some past events may be traumatizing for some but on a positive note, you’ve overcome them with all your might. I just love how people put it (and sing it): what doesn’t kill you makes you stronger.
There are times that call for either a retreat or surrender. Fear is just one of the many things that relentlessly hamper or cripple us. It renders us failures before we can even begin. I really don’t like feeling sorry for myself for not taking risks and for not striving for excellence while I’m at it. It’s not easy to muster courage to take the leap. However, I don’t want to dwell on the “what could’ve been.” Regardless of how things turn out, at least we could say “I’ve done my best” with conviction.
Taking risks is a part of life. It may be distressing but absolutely makes life exciting.
As you can see, it’s just a matter of persistent repetition of reactions to everything that’s hurled towards us. It’s a matter of striving again and again until you’ve reached your end-goal in life or in your current season in life. I hope that while you’re looking at your temporary circumstance, your mind remains fixed on the future ahead.
You’ve read 6 Habits That Will Make You Grittier and Put an End to Being a Quitter, originally posted on Pick the Brain | Motivation and Self Improvement. If you’ve enjoyed this, please visit our site for more inspirational articles.
Sig Nordal 