A key muscle to keep limber as well as strong is the Piriformis muscle, located deep to your gluteal region. When the Piriformis is too tight or overworked, problems like knee or lower back pain can occur. Stretching the Piriformis muscle and other hip rotator muscles will help keep proper alignment for activities such as cycling and running, and will protect the knees from twisting or buckling during athletic moves, such as side lunging or deep squats.
One of the easiest ways to make sure your hips stay flexible is to get out of your chair more often and to sit cross-legged on the floor whenever you can. This allows the hip joints to open up and gives the muscles and ligaments around the hip-joint a chance to lengthen out.
There are a variety of activities and work atmospheres that will cause your Piriformis muscle to become tight. Motion is lotion and plays an integral role in keeping this muscle flexible and free of injury. If you work in a desk cubicle that involves sitting try this stretch while sitting at your desk. Sit upright with your left foot flat on the floor and right ankle resting on the left knee. Slowly lean forward while breathing deeply, then switch sides. This exercise is a simple and effective way to stretch your Piriformis!
Click here for more tips and tricks on stretches you can do while at work.
The purpose of Sports Massage is not well understood and its use would most likely increase with a greater understanding of how how exercise impacts our muscles.
After hard training or an athletic event, taxed muscles become constricted and shortened. Micro-tearing of muscle fibers also results from extended strenuous activity leading to swelling and adhesions (like strands of spaghetti stuck together). Without proper rest and stretching between exercise, muscles become increasingly fatigued and contracted. Constrictions prevent free muscle movement and literally destroy range of motion.
During massage, circulation is stimulated and muscle tissue is stretched helping muscles recover faster and more completely. Sports massage focuses on the muscle groups most used by the athlete and incorporates stretches to maintain muscle elasticity. Over the long-term, sports massage helps athletes sustain higher levels of performance and remain free of injuries.
Rest Period
There should be a period of rest after hard training to allow muscle recovery to take place. Depending on the intensity of the physical activity, the rest period can be anywhere from a day to several weeks. By stimulating circulation and the lymphatic system, sports massage coupled with appropriate low-level activity increases the quality and effectiveness of the rest period. Some refer to it as ‘turbo-charging.’
Warm-up and Warm-down
Neglecting to warm-up can result in injury because cold muscles are less elastic and more vulnerable to damage. A proper warm-down with ample stretches helps start the muscle recovery process, re-aligning muscle fibers and preventing tightness.
Age Factor
As we get older, our muscles become more prone to damage due to wear and tear, so stretching and proper warm-up and warm-down become more important. Since it takes muscles longer to recover as we age, a longer rest period and more regular massage is beneficial.
Pre-Event Sports Massage
Pre-event sports massage can take place from two days to two minutes before a race. Two days before, sports massage can be thorough and deep to ensure you are in optimum condition and fully recovered from any previous exercise. Shortly before an event, sports massage uses passive stretches and muscle warming techniques for maximum muscle elasticity. Some also choose to get massage the day of an athletic event with the goal of either relaxing their nerves or “firing-up” for the competition, depending on the athlete’s particular needs.
Post-Event Sports Massage
If you are like many, you may be skipping the warm-down after an athletic event, whether due to exhaustion, elation or forgetfulness. Whatever the reason, sports massage can be a reasonable substitute for a warm-down since it stretches muscle fibers and helps effectively remove metabolic waste (through increased circulation). If there is an injury, cold therapy and cross-fiber massage techniques can be used to reduce swelling and remove muscle adhesions.
In summary, sports massage helps active individuals maintain flexible, rested and healthy muscle tissue helping to improve athletic performance. If you consistently suffer from stiffness or muscle fatigue after athletic activity, consider adding sports massage to your overall routine.
All athletes, including golf enthusiasts look for an edge that can help them train more effectively, perform better or overcome injuries quickly. A competitive athlete will push his or her body to the limit to achieve greater speed, endurance or power. All this pushing puts stress on the muscles and requires a great deal of recovery in order to avoid injury and overuse trauma. Golfers are no exception to the risks of injury due to muscle overuse. Sports Massage for Golf professionals and recreational golfers, can increase flexibility, speed recovery time after rigorous practice and decrease your chance of injury allowing you to achieve your true golf potential.
The main golf swing muscles and their role in the golf swing:
Shoulders support the golf club at the top of the swing and also add clubhead speed as an extension of the core
Upper Back maintains spine angle for ease of turning on back swing and follow- through
Lower Back is critical in maintaining golf posture during the swing and while putting
Glutes help maintain flexion in the hips and produce the ‘golf squat’ position for a powerful swing base
Quadriceps allow consistent knee flexion and golf posture for a repeatable swing
Hamstrings allow you to transfer your weight correctly on the backswing and downswing for maximum power
Core muscles produce maximum power from the pivot and store energy from torque created on the back swing
Sports massage for Golf players aids performance in the following ways:
Reduces chance of injury through assisted stretching and event preparation
Increases ange of motion and muscle flexibility resulting in improved power and performance
Shortens ecovery time between workouts by maximizing the supply of nutrients and oxygen to muscle tissue through increased blood flow
Enhances elimination of the metabolic by-products of exercise
In early April, the USTA Women’s 55 & Over tennis team from Edmonds won the National Championships held in Arizona. Melanie Korch, a member of the team and a regular client of Dreamclinic, credits massage with boosting her performance on the court.
“Since 2008, massage at Dreamclinic has been an important part of my fitness routine,” shared Melanie. “Before or after my matches, I schedule massage therapy to relieve sore and tense muscles. Massage also helps me stay flexible and improves my range of motion.”
Congratulations to Melanie and the entire USTA Edmonds women’s team on their championship win!
Pictured L to R: Ellen Johnson, J R Thompson (Captain), Melanie Korch, Liz Smalley (Captain), Marylen Fitzgerald, Judy Ann Jennings, Nancy Burdyshaw.
Frozen shoulder is a disabling condition characterized by pain, inflammation, stiffness and limited range of motion in the shoulder joint. The first symptoms are pain and an inability to perform daily tasks such as reaching or lifting. Shoulder function may be restricted for months or years, depending on the severity and course of treatment sought. Triggered by minor injury or improper movement (such as reaching backward from an abnormal position), the onset of frozen shoulder is gradual. Bodywork is often recommended as primary treatment for frozen shoulder – to improve function of the joint, reduce pain and facilitate increased range of motion.
Frozen shoulder currently affects around 5% of the population. However, the condition is 5 times more common in Type I and II Diabetics, possibly due to elevated blood sugar levels, which cause increased stiffness (glycosylation) in connective tissues over time.1
Those additionally at risk for incidents of frozen shoulder include:
Individuals between the ages of 40-65
Women (60-70% of cases)
People with poor posture
Those engaged in regular overuse of shoulder muscles (in sports, manual labor, etc.)
People with recent shoulder injuries
Patients recovering from shoulder or reconstructive breast surgeries
Family members with a history of frozen shoulder issues (genetic component)1
The onset of frozen shoulder is gradual and symptoms may last from 1-2 months to over 3 years, depending on treatment. Once a frozen shoulder is treated and healed, recurrence is uncommon. However, a small percentage of patients develop it in the opposite shoulder within 5 years.
There are three identified stages of frozen shoulder:
The acute stage (lasting 2-9 months), is characterized mainly by pain, limited range of motion, and interruption of sleep due to increased pain at night.2
The subacute or “frozen” stage (4-12 months) is marked by reduction in pain, increased stiffness and severely restricted range of motion.
The chronic or “thawing” stage (12-42 months) is the beginning of recovery, where pain is gone and range of movement gradually starts to improve.3
Since many shoulder problems are misdiagnosed as frozen shoulder, a proper evaluation should be performed by a medical professional to determine the most appropriate course of treatment.4
The standard medical treatment approach may include anti-inflammatory medications, cortisone injections, forced shoulder joint manipulations under anesthesia, or in the most extreme cases, surgery.3
A more conservative approach to frozen shoulder treatment includes manual therapy, bodywork and exercises, and is often recommended as a primary course before more invasive treatments are entertained.
Acupuncture used in conjunction with exercises have been shown to be an effective treatment for frozen shoulder.5Acupuncture releases endorphins which act as pain inhibitors, and stimulates the body’s natural healing abilities. The Healthcare Medicine Institute reports new research out of China and Germany that concludes acupuncture can release frozen shoulder pain and improve joint function and range of motion by targeting specific points related to muscle release in the shoulder capsule.6
Therapeutic massage techniques such as trigger point therapy, myofascial release, stretching and joint mobilization can be applied individually or in combination to address frozen shoulder, with positive results.7
For maximum effectiveness, therapeutic massage techniques are applied in moderation to break down adhesions (stiffness) in the shoulder joint, increase circulation (of blood, oxygen, synovial fluid), release locked muscles, and facilitate movement. Depending on which phase of frozen shoulder the patient is in, the massage therapist can design a series of therapeutic sessions to continue to unlock and unwind the stiffness in the shoulder, improve function and gradually restore normal range of motion.
This is an original article from Dreamclinic, Inc. Dreamclinic is a Health and Wellness company committed to sharing information about commonly experienced health conditions and how they may be impacted through the use of bodywork and other natural approaches. Dreamclinic offers massage, acupuncture, and Reiki sessions at its Greenlake and Queen Anne clinics, as well as onsite massage at workplaces around Puget Sound. Contact us to learn more about how Dreamclinic can help you, your family or your workplace experience greater health.
Plantar fasciitis (pronounced “plantar fash-ee-itis”) is an inflammation of the plantar fascia – the long, flat ligament that runs along the sole of the foot. The plantar fascia extends from the five toes, down through the arch and attaches to the heel. Symptoms of plantar fasciitis include pain in the heel and/or arches and tightness of the calves. Plantar fasciitis causes pain while walking or exercising and can significantly impact one’s daily functioning if left untreated.
Causes
Plantar fasciitis occurrence may be classified as an acute strain or a repetitive stress injury.1 Factors which can contribute to plantar fasciitis are:
Abnormal step (sinking towards the inner or outer edge of arches)
Tight calves and feet
Improper athletic training
High, low, or flat arches
Foot weakness
Shoes that fit incorrectly
Prolonged walking, standing, or athletics
“Plantar fasciitis is basically caused by chronic irritation of the arch of the foot due to excessive strain. If the arch of your foot is like a bow, think of the plantar fascia as the bow’s string. The plantar fascia, along with several muscles both in the foot and in the leg, supports the arch and makes it springy. Too springy, and the foot flattens out, overstretching the plantar fascia. Not springy enough, and the plantar fascia absorbs too much weight too suddenly.”2
Treatment
Plantar fasciitis should be diagnosed by a medical professional. After proper evaluation (of patient’s foot structure, shoes, activity level), a treatment plan often includes rest, ice, ibuprofen, stretching exercises, new shoes, arch supports, or more expensive options such as orthotics, night splints, or cortisone injections. Surgery is recommended only in the worst cases where conventional treatments are unsuccessful.
If you experience pain in your heel(s) or arches, or have been diagnosed with plantar fasciitis, regular stretching can help. According to one study, 83% of patients in a stretching program were successfully treated for plantar fasciitis, and 29% of study participants cited stretching as the most helpful treatment.3
The objective of a plantar fasciitis treatment plan is to reduce pain and prevent reoccurrence, so the patient can resume a normal activity level. Treatment may last from 6-18 months for pain to be significantly reduced or eliminated. Consistency in following treatment protocols is essential for successful healing and pain reduction.
Acupuncture and Massage
Research has proven acupuncture to be successful at reducing the pain and inflammation of plantar fasciitis when paired with conventional treatment. A PubMed abstract says, “acupuncture coupled with conventional treatments provided a success rate of 80% in chronic plantar fasciitis which was more effective than conventional treatments alone. The effects lasted for at least six weeks.”4
Massage is another complementary method for relieving the pain of plantar fasciitis. “Deep tissue massage loosens muscle tissue, removes muscle toxins, and ensures proper circulation of blood and oxygen to the injured area. Deep tissue massage works because it physically breaks down the adhesions that are formed by tissues in the muscles caused by over exertion or strain.”5 As a result, the patient experiences less pain and increased ease when walking, standing, and participating in daily activities. Although lasting treatment takes time, patients have reported feeling partial to full relief from the pain of plantar fasciitis after a series of massage sessions.
This is an original article from Dreamclinic, Inc. Dreamclinic is a Health and Wellness company committed to sharing information about commonly experienced health conditions and how they may be impacted through the use of bodywork and other natural approaches. Dreamclinic offers massage, acupuncture, and Reiki sessions at its Greenlake and Queen Anne clinics, as well as onsite massage at workplaces around Puget Sound. Contact us to learn more about how Dreamclinic can help you, your family or your workplace experience greater health.
Did you know escalators can also be an excellent (and sneaky!) opportunity for a deep and energizing calf stretch?
Holding the handrail for support, start by positioning your toes on the edge of a step. Make sure your clothing clears the escalator’s moving edge so it doesn’t get caught. Using your body weight, drop your heels slowly so they sink lower than your toes, like you’re trying to touch the step below. Stretch one foot first, and when you reach midway on the escalator, switch to the other side for the rest of the ride. This stretch works the soleus and gastrocnemius muscles, and if it’s an especially long escalator, the hamstrings as well.
The escalator calf stretch is pretty subtle, so rest assured you won’t look like you’re prepping for a marathon in public… Needless to say, this simple stretch will put a little extra “pep” in your step, and it works on any escalator, any time. Escalators will never be the same!
~This article was written by Wayne T. – a massage therapist at Dreamclinic’s Roosevelt location. He attributes a great deal of his knowledge of massage, and the injury recovery process, to the treatment he received after being hit by a car as a pedestrian while enrolled in massage school. When he is not with a client, Wayne loves to play guitar and juggle just about anything he can get his hands on.
Practice this self-help technique regularly to reduce or eliminate neck pain and tension. For this simple at-home trick, all you need is a towel and a hair-tie or rubber band.
1. Just before bed, take a regular length bath towel (or beach towel) and lay it out flat on the floor or bed.
2. Roll the towel lengthwise, so it is long and skinny.
Once it is rolled up, hang the towel around your neck so that both ends dangle in front of you.
3. Place the hair-tie or rubber band around both ends, halfway up the towel’s hanging length, to bind the loose ends together. You should now look like you’re wearing a towel as a neck tie!
4. Without a pillow, lay on your back in bed, with your head relaxed over the rolled towel and chin slightly lifted. This helps to promote the natural curvature in your neck as you sleep.
5. Enjoy a nap or wonderful night’s rest, knowing that when you wake up, you won’t spend 20 minutes rubbing that sore spot in your neck where the pain used to be.
~ This article was written by Wayne T. a massage therapist at Dreamclinic’s Roosevelt location. He attributes a great deal of his knowledge of massage, and the injury recovery process, to the treatment he received after being hit by a car as a pedestrian while enrolled in massage school. When he is not with a client, Wayne loves to play guitar and juggle just about anything he can get his hands on.
Jodie Thomas dances for the Pacific Northwest Ballet. From humble beginnings in St. Maries, Idaho (a town so small it didn’t even have a movie theatre), Jodie has danced her way into the big leagues. She moved from her hometown to study in Spokane at the age of 14, and then to Seattle two years later to study at the Pacific Northwest Ballet School. Today, she is an accomplished soloist for the company.
With an uncommon grace, Jodie bends and moves in ways most of us wouldn’t attempt! So, when Jodie began experiencing lower back problems, a major strength center for dancers, she had to take quick action. She turned to Dreamclinic and therapist Drew Roehrich. Working with Drew has allowed her to keep dancing at the highest level.
“Massage has helped loosen the muscles of my lower back so that I can properly stretch and strengthen my body… Dancing is tough on the body and the yearly wear and tear takes a certain toll—as I get older, I need to pay even more attention to ensuring that I keep my body strong and flexible to help ward off injury. Dreamclinic has played an important role in this effort.”
Having performed leading roles in productions from Stowell’s Romeo and Juliet to Petipa’s Don Quixote. This fall of 2008, Jodie turns her attention to a staple of the holiday season in Seattle – Stowell and Sendak’s Nutcracker – which runs November 28th through December 30th.
Jodie intends to keep dancing for many years to come and says “my primary goal is to keep my body strong, flexible and healthy so I can continue to enjoy my dance career!”
The purpose of Sports Massage is not well understood and its use would most likely increase with a greater understanding of how how exercise impacts our muscles.
The main golf swing muscles and their role in the golf swing:
She moved from her hometown to study in Spokane at the age of 14, and then to Seattle two years later to study at the Pacific Northwest Ballet School. Today, she is an accomplished soloist for the company.