Stretching and Flexibility Go Hand in Hand

Stretching before and after exercise, as well as on a regular basis during periods of inactivity will give you better posture, and fewer aches and pains.

Stretching increases blood flow and circulation to your muscles, but it also gives your brain a boost according to wellness experts, often leaving those who stretch feeling cheerier.

Periods of inactivity such as sitting are hard on your glutes and hip flexors, so standing up to stretch can keep them limber and less prone to injury when you do exercise.

You need a healthy, flexible back for nearly every type of activity, so giving your back a good stretch can prevent injury.

One of the best benefits of stretching is better balance. Especially for older people, stretching can bring your body back into balance which can help prevent falls.

If, after stretching, you are still feeling tight, sore, or your range of motion isn’t what it should be, come in for a good neuromuscular massage. Massage reduces pain and increases range of motion.

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If You Run or Bike and Have Knee Pain …

If you have pain on the outside of your knee and you run or bike, you could have iliotibial band syndrome or IT Band Syndrom for short. It is caused by overuse and is common in athletes who run or bike long distances. Most of the time, it manifests as pain at the outside of the knee, but the problem could be anywhere along the IT Band which runs from the hip to the knee. Neuromuscular massage can get to the root of the problem, thereby relieving the pain.
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Do You Have Pain in Your Shoulder Blade?

There are many causes for shoulder blade pain, including activities that make the muscles in the chest tight. When that happens, the muscles in the back lengthen as a result.

Either way, neuromuscular massage can relieve the pain by allowing the muscles to regain their natural posture.

1. Sleeping on the same side every night.
2. Carrying a heavy bag on one shoulder or the other.
3. Sitting at the computer with your arms outstretched can tighten the muscles in the chest.
4. Holding a small child with the same arm, or resting on the same hip.
5. Overworking your pecs at the gym.

If you have been doing any of these repetitive activities and are feeling pain around your shoulder blade, schedule an appointment.

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Treatments for Plantar Fasciitis

Unfortunately, because plantar fasciitis is an inflammation of the plantar fascia ligament, most doctors will prescribe non-steroidal anti-inflammatory drugs (NSAIDS) as a first treatment to reduce inflammation in the ligament.

While these drugs may ease the pain, they do not treat the cause of the inflammation.

Physical therapists often recommend stretching exercises for the Achilles tendon and night splints that can stretch the calf and the arch of the foot.

These treatments also relieve pain temporarily, but seldom treat the cause of the inflammation.

Steroid injections risk weakening the plantar fascia ligament, and surgery has risks and complications.

The best, first line treatment for plantar fasciitis is neuromuscular massage to loosen tight calf muscles that put strain on the plantar fasciia. This treatment has very little risk, and huge rewards as it often stops the pain for good.

Don’t live with pain in your feet. Give us a call and come in.

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Symptoms that Are Not Plantar Fasciitis

If you are having foot pain at night, the cause is most likely not plantar fasciitis, but rather arthritis or tarsal tunnel syndrome, where the nerves running through the tarsal tunnel are entrapped.

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Symptoms of Plantar Fasciitis

Most people with plantar fasciitis experience pain when taking their first steps after being still for a long time, such as first thing in the morning, or after sitting for extended periods.

The pain and stiffness tends to lessen after a few steps.

The pain tends to be the most intense when climbing stairs after standing for a long time.
Some people describe the pain as a sharp pain in the heel, while others describe it as a burning pain or an ache extending outward from the heel.

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Causes of Plantar Fasciitis

The people most likely to get plantar fasciitis are those who:
* are on their feet a lot (athletes, soldiers, store clerks)
* have high arches
* have excessive pronation (the feet roll inward when you walk)
* stand or run on hard surfaces for long periods of time (triathletes, chefs, store clerks)
* are overweight
* wear shoes that do not fit well or are worn out
* have tight Achilles tendons or calf muscles (the most common cause)

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Plantar Fasciitis Myths

Plantar fasciitis is not caused by heel spurs. A heel spur is a small bone growth on the calcaneus (heel).

Only one out of every 10 people will ever have a heel spur, and only one out of 20 of those people will feel heel pain because of it.

Plantar fasciitis has many causes, but the most common–tightness in the calf muscles–can be treated by neuromuscular massage.

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What Can Neuromuscular Massage Treat?

Excess tension in muscles causing pain.

Restricted blood flow which delays healing.

Restricted range of motion in the joints limiting activity.

Compression of structures upon nerves causing sharp pain.

Postural distortion caused by overuse of muscles on one side, and underuse on the other.

Referred pain where trigger points of high electrical activity sends pain to other areas of the body.
#MarktheSpotMassage

If You Run or Bike and Have Knee Pain …

If you have pain on the outside of your knee and you run or bike, you could have iliotibial band syndrome or IT Band Syndrom for short. It is caused by overuse and is common in athletes who run or bike long distances. Most of the time, it manifests as pain at the outside of the knee, but the problem could be anywhere along the IT Band which runs from the hip to the knee. Neuromuscular massage can get to the root of the problem, thereby relieving the pain.
#MarktheSpotMassage