Author: Phila Massages
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Ankle Sprain
One of the most common injuries experienced by athletes is the sprained ankle. According to the British Journal of Sports Medicine [1], about 40% of all ankle sprain injuries that occur are sports-related. A large portion of those injured individuals will develop chronic ankle instability which results in persistent pain, swelling, or recurrent sprains for…
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Thoracic Outlet Syndrome
Thoracic outlet syndrome (TOS) is a condition that involves the compression of nerves, arteries and/or veins in the lower neck and upper chest causing pain in the arm, shoulder, and/or neck. The most common TOS involve the brachial plexus or subclavian artery as they pass from the base of the neck to the armpit and…
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Electrolytes
I’m sure you have, by this point, heard of the importance of electrolytes in hydration and replenishing what your body loses through sweat while training, but the importance of electrolytes goes much further than that. An electrolyte is a soluble inorganic compound whose ions will conduct an electrical current in solution (such as water which…
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Quadriceps: 3 stretches, 3 self-massage techniques
The Quadriceps is a large muscle group comprised of 4 muscles: Vastus Lateralis, Vastus Medialis, Vastus Intermedius and Rectus Femoris. It does knee extension and the Rectus Femoris also does hip flexion. As such, it participates largely in movements such as squats, lunges, jumps and running, and also acts as a knee stabilizer. It can become…
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Serratus Anterior: Underneath and Underrated
It’s nothing new. We hear it all the time that our shoulders are ground zero for our lack of perfect posture. Our sedentary lifestyles, our fixation of strengthening only the front half of our bodies in the gym, and our adaptations to the digital age have our upper halves rounding forward at an alarming rate.…
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Scoliosis – Adapting to a Skeletal Abnormality
The American Association of Neurological Surgeons states “Scoliosis affects 2-3 percent of the population, or an estimated six to nine million people in the United States” [1]. While persons affected by it can and are generally encouraged to participate in sports and exercise regularly, a good understanding of this skeletal condition is in order so…
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Runner’s Knee (Patellofemoral Pain Syndrome – PFPS)
Definition Patellofemoral Pain Syndrome (PFPS) is more commonly known as runner’s or jumper’s knee. It’s a very common condition that can affects athletes and non-athletes, around 3 million people in the US per year. Symptoms PFPS symptoms are described as a dull, achy pain under or on top of the kneecap, stiffness, sometimes with swelling,…
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The Calf Strain
A common sports injury that athletes such as runners, tennis players, and basketball players deal with is the calf strain. A calf strain is a tear of the muscle fibers in the back of the lower leg which consists of the Gastrocnemius and Soleus muscles. Symptoms can include a sudden sharp pain at the back…
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Treadmill Turmoil; Stretching and Strengthening Exercises for the Hip Flexors and Extensors
Treadmill VS outdoor running The weather is warming up, but we’re not in the clear yet! By now, training has commenced for anyone who is planning to race this spring season. Have you had to move your workout inside over the winter months? There are many variables that come with running outside. From potholes to…
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PREVENTING MUSCLE TENSION DURING TRAVEL
Brrr!! It’s that time of year again when many of us travel (or wish to travel) to warm places to escape the cold. Travel can be a strain on the body whether you’re traveling via plane, train or automobile. Prolonged sitting in a cramped space can cause muscle tension and create pain in the body. …