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Website Design

Here at Outsource Me 

we work with lots of clients on average around 100 clients a year, many of whom have limited design and marketing experience. So, before you turn your nose up at the idea of designing your own website design let us share how to go about creating your site, step by step.

Note:

 We’ll be using simple HTML and CSS to show you how to build your site; these are the basic building blocks of the web.

How To Create a Website

Let’s get started!

Step 1: Choose Your Name

There are tons of ways to create a URL. As a rule, don’t choose a URL that you know you’ll never use in your everyday life.

For example, if you want to call your site Fit and Healthy, you’d call it FitandHealthy.net. Not because you think you’ll ever be searching for a “Fit and Healthy” business (because you won’t be), but because you’re not really promoting your site to anyone who is not your audience.

On the other hand if you’re planning to call your site All-Purpose Fun, you’d pick FunAndFun.com.

The reason for this is because you’re selling to everyone. Fit and Healthy is to anyone who might be interested in fitness what All-Purpose Fun is to the person who wants to learn all about fun. The same goes for other options like AllDayCookies.com or 50%OffBasketballTickets.com.

Step 2: Pick a Domain

Now that you’ve picked a name, you need a domain. This is the name you’ll use to point your website at. There are hundreds of top-level domains (TLDs) out there like .com, .org, .info, and .co.uk, but if you don’t know what they are, you can skip this part of the guide.

Some common options include:

example.com (example.com)

com.example.com (example.com)

net.example.com (example.net)

out.example.com (example.com)

web.example.com (example.com)

vol.example.com (example.com)

get.example.com (example.com)

domain.com (example.com)

domain.com (out.com)

SEO (Search Engine Optimization)

For a better SEO (Search Engine Optimization), there are two things you need to do:

Pick a good domain (for example, example.com, com.example.com, and com.example.com) Choose a long, juicy, SEO-friendly domain (for example, .co.uk, .info, or .net)

Step 3: Pick an OK Site Template

One of the first things a designer will do is to pick a decent template. That way, he or she can see how it will look with your site and whether or not it’s a good fit.

There are a couple of sites like Shopify.com, BigCommerce.com, and Magento.com, but there are lots of free options as well. We’re big fans of a few options:

SquareSpace.com

SlickCommerce.com

Volusion.com

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All in all, we’d recommend at least one of the aforementioned sites. The good thing about them is that they’re free and you can pick a template that makes sense for you.

Step 4: Set Up Your Domain

After you’ve chosen a decent site template, it’s time to set up your domain and make sure it’s properly registered. Remember, you won’t be using it much in your daily life, so make sure it’s one you’re comfortable with.

You’ll need a working email address on file, and you’ll also need a phone number for your customer service team to reach you.

You can either set up a forwarding service to your inbox, or you can set up an application that stores your email and number.

SquareSpace.com

SlickCommerce.com

Volusion.com

Discontinued

All in all, we’d recommend at least one of the aforementioned sites. The good thing about them is that they’re free and you can pick a template that makes sense for you.

Step 5: Set Up a Client Email and Phone

Your site is set up, but now it’s time to set up your client email address and phone number.

Again, remember that it won’t be in use much. However, it’s a good idea to leave your contact information somewhere. For example, if you have an autoresponder service like Mailchimp.com, you can set it up to send you emails from your domain.

Also, if you’re in the physical business, you may want to have a mailing address for customers. With a lot of product and service providers, you’ll have a unique mailing address.

Step 6: Create an Installation Package

There’s a reason why designers and marketers like us are always building our own websites. It’s because it gives us full control of our websites. There’s no way to screw up the layout if you have full access to it.

As a web developer, you have the same freedom. However, you’re limited to what resources you have at your disposal. You might want to buy your own hosting account or have someone else run a site for you.

As a web developer, you have the option of getting the best hosting service possible, or you can have your own hosting account and work from there.

If you want to get started, I recommend using one of the following hosting providers:

1&1.com

Dreamhost.com

GeekSquares.com

HostGator.com

NotifyMe.com

If you want to jump right in and have full control, get yourself a .com and a one-click installer.

Step 7: Set Up Your Site

Once your site is installed, you’ll need to update a couple of things.

For starters, you’ll want to install a simple editor like Dreamweaver or XPress Editor.

We’d recommend a web developer like Dreamweaver over XPress Editor because of its powerful selection of HTML and CSS blocks. XPress Editor is fine for beginners, but they’ll quickly get frustrated by it.

A third option is Openwebstudio, which is powered by Microsoft CodeMirror. It’s a free program, and you can use it on any computer without registration.

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Calgary Movers Pro

Calgary Movers Pro

Debuting as a delivery company in 1994 in Calgary, Calgary Movers Pro is now a trusted and established moving company. They can assist with every request regarding your move, even the most unconventional ones! They can provide service for local, as well as long distance moves. But what sets them apart the most is their 24-hour emergency service. They are available for last minute moves, so even with a short notice, they’ll find the best solution for your move in Calgary. Whether you need local or long distance service, Calgary Movers Pro can do it all for you.

Talking to them, you’ll get a personal plan of action for every move you request. The owner, Ryan Gervais, makes sure that his employees are both knowledgeable and experienced in moving.

The Team

Whether you’re moving to the downtown or having a hard time getting a moving company on a busy day, you can rely on the Calgary Movers Pro to get you in your place safe and sound. They offer the best in the industry: moving services for those on a tight budget, for private as well as business moves.

When you hire a Calgary Movers Pro moving company, they make sure your move is hassle-free. They aim to complete a move within a day, or maximum, of 2 days. If it’s going to be a bigger or more involved move, they’ll have a representative at your site to make sure that your move goes as smoothly as possible.

Hire a Reliable Calgary Movers Pro Moving Company

The company isn’t just about making a move easy. You can rest assured knowing that the staff will go above and beyond their duty. The team will ensure that the move goes as smoothly as possible, including making sure that nothing is damaged and packing everything in the right manner.

Besides that, the team will ensure that the items that you’re moving are in great condition. They have a team of experts in their team who are able to assess the condition of your items to ensure that they’re perfectly packed for the next phase of the move.If you have any questions or concerns about the move, you can always send them a message via their contact page. They are available for 24 hours a day, 7 days a week, and any time of the day. They can always take care of the concern that you might have.

They’re Moving the Country

Ever heard of a moving company that delivers jobs all across Canada? Yes, it’s possible. Calgary Movers Pro can help you with all your moving needs. With some of the most experienced, diligent movers in Calgary, they are moving jobs all across the country. Whether you need service in British Columbia, Alberta, Saskatchewan, Manitoba, Ontario or the rest of Canada, they can handle it all!

Services Include:

Airline & freight logistics

Transport of small items

Move from Calgary to Vancouver

Move from Calgary to Edmonton

About Moving Essentials for Seniors: 5 Step Plan For Transforming Your Life Into The Next Decade!

Moving Essentials for Seniors is a revolutionary new guide to helping seniors transition successfully through the end of their lives. A leader in the area of elder care for the last several years, and a regular featured guest on national television and radio, Stephanie Tremblay has been contracted by Moving Essentials to share her experience as a senior care professional, including her top tips and ways seniors can create the best possible transition from the home to their new place of residence. 

Readers will discover how to transform their lives by creating a plan for preparing and adjusting their habits and lifestyles, while retaining the freedom they have always known. As they adapt to an ever-changing world, they will discover the wonderful sense of freedom that comes with the ability to take back their lives. 

Explore: Health issues that can bring seniors to retirement communities, help provide an alternative to traditional care facilities, and offer seniors more choices on how they want to age. The “Nostalgic” chapter is designed to provide seniors with ways to age their best! Many tips will be directly geared to helping them rediscover their happiness and laughter. The “Useful” chapter focuses on the many ways seniors can make an informed decision about where they want to retire, both on their own and with the help of their family. A unique chapter on the “Plans” part of the 5 step plan will provide ideas for moving from your current home to your new home, and will teach the basic ideas and tools you need to get it done.

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Insolvency UK

Insolvency UK

We are a dedicated team of recovery and insolvency specialists. We have a unified team of ten specialist lawyers across a number of departments who include amongst them a qualified Insolvency Practitioner. We deliver solutions at local, regional and national levels. Our depth of practice and expertise, coupled with our unique pricing structure and alternative funding arrangements, means our practice will deliver the quality of advice, at the lowest of prices to a breadth of clients, all with unique views and commercial imperatives. With offices located in Liverpool, London, Bristol, Cardiff, Manchester and Southport, our growing team is on hand to provide legal advice. With facilities at Bond Street in London and Sydenham Place in Bristol we provide high quality office space for our clients.

With experienced teams of insolvency UK practitioners, we can advise on all aspects of insolvency including; Asset Recovery, Bankruptcy, Debt Relief Orders, Companies Circulars, Co-operation Agreements, Equity for Debtors, Insolvency and Forfeiture Orders, Low Divorce Release and Rent Back.

Providing a unique service with a state of the art recovery centre we understand the legal requirements for insolvency practitioners.We can provide legal advice in relation to insolvency, investment firms, special voluntary arrangements, insolvency professional regulation and interim business rescue solutions.

We are based in the Midlands, but this doesn’t mean we do not have clients in London. We also have significant clients in London, and continue to see increasing numbers in London as the economy expands. There are many benefits to being local to a client and we work with national and international companies in the leisure, retail, and oil and gas sectors, alongside small and medium sized businesses in the county.

Our aim is to deliver solutions to clients by solving the business problems that are identified and quantified and which are frequently ignored by less sophisticated investors who have a general understanding of insolvency issues but not of the law.We have recently opened a new office in nearby Worcester with a dedicated team to deliver a dedicated service to clients who need us in Worcester.

Freedom Over Debt

Freedom Over Debt is a public company limited by guarantee that helps businesses and individuals across the UK through financial difficulties.

Freedom Over Debt uses a flexible business model to help people to emerge from insolvency and rebuild their lives. Through our unique approach we have developed a suite of core services that are designed to help those who are struggling with financial difficulties.Freedom Over Debt aim to take our client’s financial difficulties off their plate so they can concentrate on getting their business or personal life back on track.

Redstart Capital

Redstart Capital is a specialist finance house that can provide essential working capital to UK businesses to help them grow, increase profits and improve their competitiveness.Redstart Capital offers funds with flexible terms, helping customers to manage risk and avoid unnecessary costs. These funds can be drawn in individual and separate withdrawals, enabling customers to make both short-term and longer term capital available to them, on flexible terms.

Redstart Capital is an independent company, which is part of the HSBC group. As such, our services are backed up by experienced professionals.

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Solicitor Marketing

solicitor Marketing Tips for Law Firms 

Get your marketing strategy on the right track, with Ben Trott’s top marketing tips for law firms.

May 31, 2006 15+ min read

Opinions expressed by Entrepreneur contributors are their own. 

Thinking about a Solicitor marketing campaign for your law firm? It’s certainly not time to become a Grinch. If your goal is to position your firm as a leader in the legal marketplace, a few simple steps can help get you started.

“If your firm wants to make your marketing a significant part of the growth strategy, you really have to spend some time and effort thinking about it,” says Richard Benadrin, founder and CEO of New York City-based Benadrin Marketing. “And your first step is to conduct some market research and get an objective view of what the marketplace thinks of your firm.”

To keep your marketing efforts on target, consider these ten marketing tips from a marketing veteran:

1. Get to know the marketplace. Market research is about identifying who your prospective clients are. You need to know if they have problems in your particular market area, so you can target your advertising and marketing messages. 

You can also figure out if you’re at a disadvantage in the marketplace. If you don’t already know how to speak a certain language, you’re probably at a disadvantage. This doesn’t mean you can’t learn, but you may have to hire a translator to reach the targeted clients.

Related: Marketing 101: How to Teach Your Law Firm to Sell 

In another example, a law firm I interviewed earlier this year for a special section in The American Lawyer reported to me that it’s hard for its attorneys to explain how their firm operates to prospective clients. They’re hesitant to do so because they haven’t gotten very far in their marketing research.

2. Understand your competition. “Think like a detective, and begin to study your competition,” says Benadrin. He says his law firm routinely does research to understand the thinking of other law firms in our marketplace. “What is it about the firm that makes it stand out?” he says. “If the firm is overpriced, then it may not be a great deal. Some firms may have a great reputation for getting the job done, but they may charge too much.”

3. Identify the demographic of your prospects. What do they like to do? What are their age, gender and marital status? “We try to ascertain what kind of client they are, so we can tailor our marketing to them,”he says. 

Find out what’s most important to the clients you want to attract. People who work out of the home, for instance, value speed, so they’re more likely to respond to a firm that has a web site that lets them put in their schedules and make appointments quickly. Related: Marketing: Profitable Ways to Build a Law Firm

4. Show how you’re different. That means looking at your competitors and learning what they do and what their strengths are. Your objective is to be different. “Think about the combination of your clients’ needs and the law firm’s capabilities,” says Benadrin. “Maybe you can do things better than your competitors.

” Does your firm have a better office environment? Are you better at presenting the legal theory behind a client’s problem? “We try to figure out how we’re different from other law firms,” he says.

5. Introduce your brand. A brand is what defines your law firm. What does it stand for? What is it all about? Develop an overarching brand statement that everyone working for your law firm understands. 

Benadrin maintains a simple two-page marketing statement that’s printed on a whiteboard and posted in his office.

A brand is about personality as much as it is about products. When you sell a product, you are hoping to turn prospects into clients. But you’re also hoping to create a relationship with the customer that keeps them coming back for more. In a similar way, you want to establish a relationship with your clients. You’re working for them and not just selling a product. Your goal is to help your clients do what they want to do in order to solve their problems, no matter how they get there. Your goal is to do the work that’s required to help them. 

That’s a better way to make money than trying to sell a product and never getting paid.

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Black stone solicitors conveyancing

For guidance on choosing a solicitor or conveyancer, see our guide to choosing a solicitor.

Which conveyancing firms are the best?

If you want to cut costs, you could ask for the name of the solicitor and conveyancer on the contract or sign on the dotted line.However, this may be a dangerous option. The solicitor or conveyancer will charge you a fee based on your purchase price and the size of your mortgage.If the cost of the service is more than your total cost of purchasing the property, it might not be worth it.

What can I do if my solicitor or conveyancer won’t deal with my needs?

If the solicitor or conveyancer you choose has a good reputation but you don’t agree on anything else, you can find an alternative solicitor. If you’re buying or selling a house or apartment with a friend or family member, you can also choose a solicitor or conveyancer who doesn’t deal with your specific purchase or sale.

Once you know who you’re dealing with, you’ll know exactly what to expect, how much you have to pay and when you’ll Black stone solicitors conveyancing get it.

Find out more: Licensed conveyancers – who they are and how they work: Black stone solicitors conveyancing

What is mortgage negotiation?

There are four parts to mortgage negotiation:

The mortgage rate

Your purchase price

The total cost of the mortgage Your monthly mortgage repayments Most solicitors will want to get the right mortgage rate for you, and will work with you to get the best deal. However, some solicitors will negotiate their own fee.Mortgage rates tend to be relatively low at the moment. You could also use a mortgage broker to negotiate a good deal on your behalf.

What are the advantages of using a mortgage broker?

A mortgage broker will negotiate a much better deal for you and they’re backed by one of the big high street banks or building societies, so they can offer you a more competitive deal. It’s possible to save a few hundred pounds over the course of the mortgage by using a broker.

Borrowers often tell us that they’re able to get a better deal because they have one question to ask: ‘what’s the best rate’?

There are also savings to be made by working with a broker.This could be a good way to put together a team of lenders. For example, you could work with a mortgage broker, conveyancer and solicitor, and have a mortgage that’s tailored specifically for you.

Which conveyancing firms do I need to hire?

Most people who buy or sell property use a solicitor or conveyancer to do the work. For a sale, these include selling the home and transferring ownership of the property to the buyer; for a purchase, these include buying the property and creating the title to the property. Most solicitors and conveyancers will charge a percentage of the property value as a fee. This fee is based on the number of hours they’ve spent on your case and it might be the same for a buyer or seller. We’ve written a guide to finding the right solicitor

Find out more: Selling your home – how to find the right conveyancer

How can I find a good mortgage broker?

There are a lot of mortgage brokers on the market. The Which? Conveyancing Selector is a great way to find a mortgage broker. If you don’t know where to start, call Which? Conveyancing. We can help you find a broker in your area that will compare quotes based on your criteria. You can also see what the brokers charge, the level of service they provide and what their business background is like. Once you’ve found a broker, you can either select a deal from the main list or call the company directly

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Ways to Manage Stress

Stress is essential for being human, and it can help propel you to complete things. Indeed, even high pressure from genuine ailment, Stress Management work misfortune, a passing in the family, or an agonizing life occasion can be a characteristic piece of life. You may feel down or on edge, and that is ordinary too for some time.

Converse with your PCP in the event that you feel down or restless for over half a month or on the off chance that it begins to meddle with your home or work life. Treatment, drug, and different methodologies can help.

Meanwhile, there are things you can figure out how to oversee pressure before it will be excessively. Think about these proposals

Exercise

To start with, physical activity can help improve your sleep. And better sleep means better stress management. Doctors don’t yet know exactly why, but people who exercise more tend to get better deep “slow wave” sleep that helps renew the brain and body. Just take care not to exercise too close to bedtime, which disrupts sleep for some people.

Most importantly, actual work can help improve your rest. What’s more, better rest implies better pressure the executives. Specialists don’t yet know precisely why, yet individuals who practice more will in general improve profound “slow wave” rest that restores the cerebrum and body. Simply take care not to practice excessively near sleep time, which upsets rest for certain individuals.

Exercise likewise appears to help temperament. A piece of the explanation might be that it animates your body to deliver various hormones like endorphins and endocannabinoids that help block torment, improve rest, and quiet you. Some of them (endocannabinoids) might be answerable for the euphoric inclination, or “sprinter’s high,” that a few people report after long runs.

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DMCA Ignored Hosting

Offshore Hosting

The literal definition of offshore hosting that we recognize is the process of your hosting your data in a different country other than your own. However, there are more characteristics to offshore hosting that you should know about. The most common are:

Provide faster and less expensive DMCA Ignored hosting to companies operating in risky areas or those that need to protect sensitive data from threat actors.

Scalable: be able to handle large volumes of traffic and traffic peaks with lower costs and less infrastructure.

Largest worldwide hosting provider

In 2018, we saw the largest hosting provider, OVH, overtake the top spot of the first annual LinuxBadges Top 10 Linux Hosting Providers.

Many of these hosting providers are specialised in hosting websites for the dark web, such as:

Business and hosting services

Business and hosting services are a crucial part of the total package to provide the best user experience and hence the value to the organisation. Whilst providers can help a business grow their website it is important that you are aware of what providers are offering, when looking for a new provider to host your website.

Famous free cloud services

With the increase in popularity of the free cloud services (via usage based billing) many business people are choosing a provider with an adequate customer support. The most famous cloud services for this purpose are:

Accreditation from a respected accreditation body

Businesses who have a reputable name and/or experience in hosting businesses can qualify for professional accreditation for their services. The best option to get a professional accreditation would be to contact your chosen hosting provider.

Proactive hosting

All servers are now required to be configured, tested and monitored before they are allowed to be placed in a production environment. Many hosting providers provide monitoring and management to their clients.

When choosing a host provider, you are typically in control of what goes on. This is the ideal way to gain control over the uptime of your servers, which is the most important aspect of running a business.

Support

The most important aspect of hosting a business is the 24-hour support. This means that all of the issues that you may encounter will be identified and resolved. This is in comparison to other services which require an annual contract to take advantage of the support.

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Loft Boarding Loft Flooring

What Can I Expect From Installation Of My loft Board?

We are highly experienced and run our installation processes in-house. You can expect to be instructed by our team prior to installation; in our workshop and our own private showroom. Our workstation has four toilets, a sofa and a double bed, all fitted in each time you arrive.

If your loft is 30+ft high, we are more than happy to spend a whole day on site Loft Boarding Loft Flooring doing the complete job. We will fit lighting in your home to make the loft feel warm and cosy. We are also qualified electrical installers.

Does The Loft Board Go Up To My Ceiling?

We supply 3.5mm (2mm less than standard ) in-floor high loft boarding. You will need to specify the height of your ceiling before we arrive, so that your loft board fits neatly in the gap between joists. We provide design boards and drill a hole in the floor for you, and, if necessary, have a professional joiner join it to the joists.

Do I Need To Sand It?

You will need to use sandpaper or timber strippers to help remove any surface wood from the decking materials, but all our boards have been painted by hand, so the general surface is smooth, and should not require any additional treatment.

Do I Need To Fill The Hole In The Floor?

Yes, all wood is removed from the floor joists and the whole joist can be fit with loft board. If the floor joist is too large, the loft board is too deep, or your ceiling joists are too far apart, we will have to fit a cross-member on either side to support the loft board and prevent it from sagging.

How long Will It Take To Fit The Loft Board?

We can fit all the loft boarding in the factory for you, so all you have to do is get your furniture, take delivery, remove the existing floor boards and wheel in your loft board. The entire job takes about 2-3 hours, including work in the workshop beforehand.

How Much Will My Loft Board Cost?

The price varies from just £50 for a standard size loft board (2x3m) to over £1000 for a loft board suitable for an additional room. However, if your Loft Boarding Loft Flooring we would recommend that you also get our kit, which will install the full insulation and loft insulation together, at a cost of just £150 for the entire installation.

How Long Will It Take To Fit The Loft Insulation?

You will need to have your existing floorboards removed before the loft insulation can be installed. The entire job takes around 2-3 hours.

I Have Damaged The Floorboards – What Should I Do?

The wood beneath your floors is your structural timber and can’t be replaced. Although it will wear unevenly, it is unlikely to affect structural integrity.

How Do I Select The Best Loft Board?

Our loft boards are always made from reclaimed timber and are finished with a coating, which will provide a smooth, durable finish and will resist the growth of any new wood during the coming years. They also feature a layer of linseed oil to protect the timber.

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Four Techniques for Knee Taping

While it may help for some conditions, taping may actually increase the risk of injury, according to experts. If you have a lot of pain, however, it can be helpful to temporarily use the technique.To help with knee pain, try one of the following techniques.

Incision Taping

This technique is meant to relieve pain in specific areas, including the lower and upper backs of the knees, as well as the side of the tape knee

To perform an injection, you need to:

Place a needle about three-fourths of an inch in length in the fleshy pad under the kneecap.

Squeeze the needle, just to your knuckle.

Push the needle through the skin, right up through the bone, and into the cartilage, allowing the fluid to drain into a special container.

Apply a tourniquet to stop the flow.

Leave the tourniquet on for about 45 minutes, keeping a close eye on the bleeding.

Remove the needle and tissue by pulling back on the tourniquet and sliding off the needle.

Remove the needle tip with tweezers or a tiny needle puller.

Wait 30 minutes for the bleeding to stop.

Disclosure: The information provided here is intended for general educational purposes only. Before attempting anything, always check with your doctor.

Rest Wraps

Rest wraps are designed to offer pressure to areas of the knee that are painful.

To perform a wrap, you’ll need:

A large bag of warm water.

Soleus tape.

Soleus tape measuring tape.

Lubricants, such as coconut oil.

Soleus tape clamp.

Foam bandage.

Push the tape onto the leg, being sure to seal the ends so there are no gaps. Make sure to line the taping up with the area that’s hurting.

Secure the tape to the leg using the clamps.

Leave on the tape for at least 20 minutes, and you can remove it up to 24 hours later. Repeat with the other leg.

Contact a medical professional for more information.

Hip Knee Taping

This tape is applied to the front of the thigh. It is said to work best for back pain and quads pain.

To perform a wrap, you’ll need:

Tape measure

Tape measuring tape

Soleus tape

Lubricant, such as coconut oil

Tape measure and tape measuring tape

Soleus tape clamp

The tape measures are placed on the knee and around the ankle joint, creating a pattern. Tape measurement and tape measuring tape are then placed around the ankle.

Sit down with your legs straight and your knees uncrossed.

Place a tourniquet on the ankle to stop the bleeding.

Remove the tape measure.

Squeeze the tape and wrap it around the ankle and knee to align the tape with the desired position.

Trim excess tape as necessary, then wrap the tape around the ankle and knee to form a pattern.

Gently squeeze the tourniquet around the ankle and the knee to secure the tape pattern.

Apply a firm bandage to the ankle or knee.

Leave on the bandage for 15 minutes, then remove.

Once it stops bleeding, the bandage can be removed.

Like knee taping, hip taping may be helpful for temporary pain relief. However, according to experts, the technique can be “traumatic” for the hip and sometimes lead to re-injury.

Use the tourniquet to stop the bleeding, then wrap the tape around the leg as directed, keeping the ankle bandage on until it stops bleedingThe tourniquet may be applied as many times as necessary until the bleeding stops, then be removed.

Place a small amount of lubricant on the adhesive on the bandage. Place the bandage over the tourniquet and adjust as necessary.Remove the bandage, which can be gently pulled off with tweezers.

Disclosure: The information provided here is intended for general educational purposes only. Before attempting anything, always check with your doctor.

Sports Physical Therapy

While performing physical therapy (PT) to manage pain, it is possible to perform visualization techniques in which you visualize the pain being relieved.

For example, while performing PT, a physical therapist may place a large rubber ball between the legs and ask you to “push” it with your legs and “pop” it into your hands. You will likely feel the pop in your knees.

You can do the same on your own by imagining a hand pushing the ball into your legs.

Make the imaginary object larger to make the movement more real, then see yourself expanding the joint space as it moves. You can imagine the ball moving down the length of the leg, then squeeze the front of the leg to “pop” the ball and reach it toward the floor.

With practice, the visualization technique will become more natural and effective.