Q: A deep tissue massage is helpful for mild-to-moderate strains because it reduces muscle tension, combats inflammation and promotes relaxation. Start with a 30 minute massage, focusing on your thigh muscles and kneecap area. Allow the therapist to go as deep as you can tolerate without wincing. The therapist may use a focal cross-friction technique on your kneecap area if they think there's a build-up of scar tissue. Always drink lots of water immediately following a massage in order to flush out inflammatory by-products and lactic acid from your body. Failure to do so might cause a headache or mild nausea. Acupuncture involves sticking thin needles into specific points on the body to reduce pain and inflammation. Acupuncture is not commonly recommended for OSD, but it's virtually risk-free and certainly worth a try, especially if it's done when the symptoms first occur. Based on the principles of traditional Chinese medicine, acupuncture works by releasing a variety of substances including endorphins and serotonin, which act to reduce pain. Acupuncture points that may provide relief to your knee pain are not all located near where the pain is some can be in distant areas of your body. Acupuncture is practiced by a variety of health professionals including some physicians, chiropractors, naturopaths, physical therapists and massage therapists whoever you choose should be certified by the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM). A risk factor for OSD is poor biomechanics while running and jumping, and sometimes that's caused by flat feet and knock-kneed posture. Orthotics are customized shoe inserts that support the arch of your foot, align your legs and promote better biomechanics while standing, walking, running and jumping. Health professionals who make custom orthotics include podiatrists and some osteopaths and chiropractors. Some health insurance plans cover the cost of customized orthotics, but if yours doesn't, then consider a pair of off-the-shelf insoles they're considerably less expensive and may provide quick relief.
A: Get a leg massage. Try acupuncture. Consider shoe orthotics.

Q: Parties are of the things Jammers love to do. Look at the how to host a party on animal jam article for more ideas. Who knows you could become popular, or even on the epic dens list! Then you can post it online for others to watch and you may become popular. If you have lots of parties, other Jammers might start to come to your den more often and you might get on the Epic Dens list!
A: Host a party at your den! Make a music video, movie, short clip, skit, or any kind of video with your animal and friends.

Q: Making a meal plan will help you to only buy what you need and therefore stay under budget. If you don't already have healthy recipes you love, find some you like online, do some research with recipes books, or ask your friends for recommendations. One site you can try is the USDA's What's Cooking website (https://whatscooking.fns.usda.gov/). It has healthy recipes that you can use to plan meals. Don't forget to plan around your schedule. Opt for leftovers or quick meals on nights you're going to be busy. You may think that eating healthy means you need to try out a bunch of new trendy health foods. While these trendy foods may be healthy, that doesn't mean they're the only healthy foods. Stick to simpler ingredients that you know, even something as simple as a roasted chicken with vegetables and brown rice. You'll be more likely to keep eating healthy, and you'll save money at the same time. Once you've planned out your meals, create a list of the items you'll need. Sticking to a list (and not buying extras) can help you stay on budget, so you can afford healthier food. Meal planning isn't just for eating at home. It can help to make a plan before you go to a restaurant. Look over the menu if it's available online, and compare calorie counts. Many restaurants have the calorie counts available, but you can also use online calorie counters or websites. Consider choosing a healthy appetizer to save money. It will also keep the portion small. Opt for dishes with lean proteins paired with whole grains and lots of veggies. Choose veggies or fruit over fries, onion rings, or mashed potatoes. Ask for a take-out box when you get your food. Split it in half before you start eating, and put half in the box to take home. Splitting it up helps you control your portion and stretch your money.
A: Decide on your main meals for the week. Stick with what you know. Create your shopping list. Plan ahead when you eat out.

Q: If you've changed your sleep habits and are trying natural remedies, but still can't get a good night's sleep, let your doctor know. They can work with you to figure out what's causing the problem and suggest other treatments. Common treatments for insomnia include: Cognitive behavioral therapy Prescription sleep medications Over-the-counter sleep medications Alternative therapies, such as meditation, acupuncture, or yoga.
A:
Discuss other treatment options if natural remedies don't help.