Healthy feet, happy life.

Foot and ankle pain or injury is a fast track to disability. Maintaining good foot and ankle mobility will help keep you mobile and active.

There are a host of problems that the feet can be presented with. Here are a few tips on keeping them at bay.

Toes

Morton’s neuroma: not visible but pain in the mid-foot to toes. Often caused by tight footwear or load bearing the forefoot (toe walking/running, ballet), it feels like a pebble in the shoe under the toe joint or burning nerve pain in the forefoot and toes. It can be managed with physical therapy and correct footwear but ongoing pain may require a steroid injection or surgery.

Bunion and hammertoe: A bunion is a large bump at the base of your big toe, caused by two foot bones no longer connecting properly. Sometimes caused by restrictive footwear like high heels, but is often also genetic. While a hammertoe is the shortening of the ligament causing the toe to bend, like a hammer head. Often these conditions don’t cause any pain and don’t need to be addressed.

Heels

Achilles tendonitis: the Achilles tendon joins in at the back of the heel. Inflammation from tendonitis can be painful when walking. As with any inflammatory conditions it should be treated with rest, ice, compression, elevation and physical therapy. The Achilles responds well to slow, load bearing exercise like calf raises. Read more…

Plantar fasciitis: is inflammation of the fascial tendon on the plantar aspect of the foot. It runs from the under the heel to the ball of the foot. It’s usually worse in the morning and feels like putting your heel down on a nail. It responds well to physical therapy like massage, dry needling, stretching and ice. Read more…

Spurs: Untreated these conditions can lead to spurs. A heel spur is a calcium deposit causing a bony protrusion on the underside of the heel bone. It will cause chronic foot pain and requires surgery. [1]

Arch and midfoot pain

Stress Fractures: The bones in the midfoot (including the navicular, cubiod, and cuniform bone) and the metatarsal bones can all be damaged by overuse. When this occurs, a stress fracture is a possible injury to the bone. Stress fractures occur not as the result of a single injury, but rather repetitive overuse that eventually leads to a crack forming in the bone. Stress fractures typically cause pain that worsens with increasing activity. Unlike plantar fasciitis that can loosen with some activity, the pain associated with a stress fracture typically worsens as activity levels increase. When a stress fracture occurs the bone needs rest. In some situations, a walking boot can lead to effective relief, whereas in other situations all weight must be relieved from the bone requiring crutches.

Sprains of Ligaments: There are 26 bones in each foot, all of which are connected by an intricate web of ligaments. These ligaments can be injured by twisting or landing awkwardly while walking or running. Ligament injuries typically occur after an unusual foot movement, and cause immediate pain. Swelling may also occur. Most ligament sprains will improve with rest. Sometime immobilizing the foot can help with treatment. In some rare situations, surgery may be needed for treatment. One such ligament injury is called a Lisfranc sprain of the midfoot.

Tendonitis: Inflammation of the tendons that pass along the foot can also cause pain in the arch. The two most commonly injured tendons that cause arch pain are the tibialis posterior and the peroneal tendons. These tendons start in the leg, course behind the ankle, and then to the underside of the foot. Both tendons are important at controlling movements of the foot and ankle. [2]

Ankles

Arthritis: is another major cause of foot and ankle pain. Unfortunately there is no cure for arthritis although physical therapy, some supplements and medications to help manage the pain.

Gentle exercise and stretching can help keep the calf muscles flexible and help keep heel pain at bay. Ensuring you’re wearing appropriate footwear for exercise or work when you’re spending a lot of time on your feet will also make a big difference. If you’re experiencing ongoing foot pain it is a good idea to consult a specialist like a podiatrist for assessment, diagnosis and treatment.

18 December, 20188 February, 2019

Happy Holidays

I hope the holidays season finds you happy and healthy.
I’ve had a great year and I hope you have too.

2018 Highlights…

• Raising money for the IFAW A Future for Elephants program with a fun trivia night, raffles, a movie day and a whole lot of online campaigning
• Making the Westside Derby Dollz team – Westside Glory and winning our division at The Great Southern Slam
• Joining the team at Life Ready Camberwell
• Traveling to hike the Blue Mountains with my dear friend Lex, on our 10th friend-iversary
• Having my wonderful partner, Yin by my side on every trek and challenge this year has given me

Things to come…

Aromatherapy

I’ve been studying a short course in Aromatherapy, and hope to be able to offer this as an addition to my remedial massage services in the new year.

Pilates instruction

I am also looking to study Pilates instruction in the new year, to offer a wholistic approach to my treatment, from soft tissue treatment, to functional training, rehabilitation and strengthening.

But first…

I’m going to climb that mountain!

Wishing everyone a happy and safe holiday season and I look forward to seeing you in the new year.

30 October, 201828 September, 2018

6 Signs you may be suffering from inflammation

Inflammation is the way our body responds to stimulus and is a normal part of the healing process. We can usually tell a part of our body is inflamed when it is red, hot, swollen and we can’t move it properly. Think of a stubbed toe or a sprained ankle.

Inflammation is present in all ‘itis’ conditions, such as arthritis, bronchitis, bursitis and many others. Inflammation can also occur inside our body in a much more silent way, where we don’t even know it is happening and chronic inflammation can lead to more serious health problems.

5 Signs of Chronic Inflammation

1 // Aches and pains

Aches and pains could be a sign of general inflammation, such as cold coming on, or it could be a sign of something more serious. It is however, the most common symptom of inflammation.

2 // Fatigue

Fatigue is a classic indicator that there’s too much inflammation in the body.

Medical researchers have known for some time now that low-level inflammation over time is harmful and is connected to diabetes, increased risk of cardiovascular disease, cancer and other chronic illnesses. Newer evidence also links chronic inflammation to chronic fatigue syndrome, depression, and general fatigue. In fact, there has been an explosion in recent knowledge of the pathways and mechanisms by which inflammation levels can influence your body, brain, and even your behaviour, leading to fatigue.

3 // Being overweight

Researchers know that being overweight and inflammation go hand in hand. Obesity and chronic inflammation are linked to other diseases like diabetes, heart disease, certain cancers and Alzheimers disease.
Inflammation has been shown to precede the development of diabetes and obesity. Elevated levels of inflammatory cytokines predict future weight gain, and infusion of inflammatory cytokines into healthy, normal weight mice causes insulin resistance.

4 // Hot, red or itchy skin

Heat, redness and itchy skin can be a sign of inflammation particularly in skin conditions, infections and allergic reactions.

5 // A diagnosed autoimmune disease

Autoimmune diseases occur when the immune system mistakes its own tissues as foreign and mounts an inappropriate attack on the body. Overblown inflammation is a common thread in these chronic conditions. Examples include multiple sclerosis, type 1 diabetes, Crohn’s disease, lupus, and rheumatoid arthritis.

6 // Allergies or infections

The presence of allergies or infections could be a sign of inflammation. Although some allergic inflammation is a good way our body responds to fighting off an allergic reaction to something, it can be life threatening and needs to be monitored.

How to reduce chronic inflammation?

Whole Foods — Eat a whole foods, high-fibre, plant-based diet, which is inherently anti-inflammatory. That means choosing unprocessed, unrefined, whole, fresh, real foods, not those full of sugar and trans fats and low in powerful anti-inflammatory plant chemicals called phytonutrients.
Healthy Fats — Give yourself an oil change by eating healthy monounsaturated fats in olive oil, nuts and avocados, and getting more omega-3 fats from small fish like sardines, herring, sable, and wild salmon.
Regular Exercise — Mounting evidence tells us that regular exercise reduces inflammation. It also improves immune function, strengthens your cardiovascular systems, corrects and prevents insulin resistance, and is key for improving your mood and erasing the effects of stress. In fact, regular exercise is one among a small handful of lifestyle changes that correlates with improved health in virtually ALL of the scientific literature. So get moving already!
Relax — Learn how to engage your vagus nerve by actively relaxing. This powerful nerve relaxes your whole body and lowers inflammation when you practice yoga or meditation, breathe deeply, or even take a warm aromatherapy bath.
Avoid intolerances — If you have food intolerances, find out what you’re allergic to and get stop eating those foods—gluten and dairy are two common culprits.
Heal Your Gut — Take probiotics to help your digestion and improve the balance of healthy bacteria in your gut, which reduces inflammation.
Supplement — Take a multivitamin/multi-mineral supplement, fish oil, and vitamin D, all of which help reduce inflammation. [1]

16 October, 201828 September, 2018

Aromatherapy Bath: not just a great way to relax

Having a bath really is a simple pleasure in life, and those of us with a bath only know too well adding a few drops of your favourite essential oil can make a world of difference to your day.

Fill the bath and create a relaxing environment by lighting some candles, putting on some soft music and add your favourite bath oil base or make a blend of essential oils that can really enhance your experience.

Bath Oil Base

Blending the essential oil with a carrier oil ensures the essential oils disperse through the bath water and does not just float on top. This could cause irritation to the skin if you came in contact with it all at once, or if it’s not dispersed, you may not experience the benefits of the essential oil at all.

Mix 60ml of vegetable oil, such as sweet almond to 20 drops of essential oil.

Blend together and store in a dark glass jar.
At bath time add 7-8ml of your bath oil to the bath.

Essential Oil Blends

Essential oil blends can be used for all sorts of conditions and bathing is a great way to experience their healing benefits.

Relaxation blend

60ml sweet almond oil
14 drops of Roman Chamomile
10 drops of Lavender

Add essential oil to the almond oil and use in the bath as directed for a calming relaxation bath.

Cold & Flu blend

60ml sweet almond oil
14 drops (blue gum, peppermint or lemon scented) eucalyptus
5 drops thyme
5 drops tea tree

Blend oils together to create a wonderful cold and flu easing bath blend

Muscular Tension blend

60ml Macadamia nut oil
7 drops Allspice
7 drops Lavender
5 drops Black pepper
5 drops Rosemary

Blend oils together for a warming muscle tension blend.

Eczema blend

20ml rosehip oil
40ml Jojoba oil
7 drops Bergamot
7 drops German or Roman Chamomile
10 drops Patchouli

Rosehip and Jojoba nut oils have fantastic moisturising and anti-inflammatory properties for the skin. Blend the oils together to create a healing, soothing bath for eczema.

2 October, 20188 February, 2019

Heel Pain: 5 Top Tips to Ease Plantar Fasciitis

Plantar fasciitis is an inflammation of the thick band of fascial tissue that connects the heel bone to the toes on the sole (plantar aspect) of the foot.

Plantar fasciitis is most common in runners particularly those who run on hard surfaces but also occurs in people who have to stand for long periods of time; those who wear poor footwear, such as shoes with little cushioning or arch support; people who pronate as the stand or walk; sudden weight gain, such as pregnancy; tightness, overuse or poor biomechanics in the calf and Achilles tendon.

Foot pronation, where the arches collapse and put pressure on the medial aspect of the foot and plantar fascia

Symptoms include a sharp “stabbing” pain in the heel on standing or walking, particularly in the morning or after long periods of sitting, a “burning” horseshoe ring of pain in the back of the heel, and tension in the Achilles tendon and the calf, all leading to limping while walking. The pain is likely to ease on movement throughout the day.

One of the most common foot complaints it effects 10% of people at some time during their life. While men can get plantar fasciitis, it’s more commonly reported in women, those with very high or low foot arches, pregnant women and those with poor biomechanics while walking or running.

A physiotherapist or podiatrist can make a diagnosis based on your symptoms, although if it has been present for a long period of time (6 months or more), a bone spur may have developed and will require an ultrasound for diagnosis.

Plantar fasciitis is considered a chronic issue and should be treated as soon as possible. The longer it goes on for, the worse it will be come and the harder it will be to treat.
A combination of different treatments may help;
1. Rest- ease off the running and switch to swimming or a low impact exercise to rest the feet;
2. icing the sole of the foot and elevation at the end of the day will help ease the inflammation – keep a bottle of water in the freezer for rolling on the bottom of the foot;
3. wearing appropriate footwear such as shoes with good cushioning and appropriate arch supports – be fitted for running shoes that support your arch and cushion your heel, put away the high heels and switch to comfortable flats, orthotic supports from a podiatrist or heel pads inside shoes can also help ease the pain;
4. stretching to the calves and hamstrings, before and after exercise or a day on your feet, rolling the sole of the foot over a ball to stretch the fascia are all good at home treatments;
5. massage, acupuncture and electro and dry-needling are very effective treatment options.

While needling the sensitive areas of the foot can be a daunting prospect there is good evidence it can be used as a good alternative option before proceeding to more invasive therapies of plantar fasciitis.

If the condition goes on untreated, it can lead to complications such as spurs in the heel and may require more invasive treatments such as steroid injections, shockwave therapy or surgery.

There are certain things that you can do to try to prevent plantar fasciitis, especially if you have had it before. These include:
• being fitted for, and regularly updating training shoes used for running or walking;
• wearing shoes with good cushioning in the heels and appropriate arch support;
• reducing body weight, not always an easy option but it can take the pressure off the bottom of our feet;
• stretching the plantar fascia and Achilles tendon, especially before exercise;
• avoiding exercising or standing on hard surfaces.

Download our fact sheet

18 September, 201818 September, 2018

Vegan Rice Paper Rolls; quick and tasty lunch

Looking for an easy lunch idea that is tasty and nutritious, try these rice paper rolls. Fillings can be prepared ahead and rolls can be made on the day in only minutes.

Ingredients

12 x 22cm rice paper wrappers
1 cup sliced tofu (marinated and/or grilled if you want to be fancy)
1 cup of bean sprouts
a cup or two of your favourite raw salad vegetables, such as capsicum, carrot, cucumber, spring onion, baby spinach (remove wet flesh and seeds, julienne sliced)
1/8 wombok thinly sliced (Chinese Cabbage)
1/3 cup mint leaves (fresh)
1/2 cup corriander leaves (fresh)
2 tbl lime juice (approx 1 lime)
1 tbl Tamari
sesame seeds to garnish

Sauce Ingredients

1/8 cup Tamari
1 tsp lime juice
1 tbl peanut butter (or other nut butter)
1/8 – 1/4 tsp chilli flakes depending on desired spice

Tip: For allergies omit the peanut butter and chilli flakes, replace with sweet chilli sauce

METHOD

Making the filling

Combine the tofu, bean sprouts, vegetables, wombok, mint, coriander, lime juice & tamari in a mixing bowl until well combined. Set aside while you prepare your first rice paper wrapper.

Putting your rice paper rolls together

Lay out a clean, damp tea towel.
Place 1 rice paper wrapper in a shallow bowl of lukewarm water for 15 seconds or until starting to soften. Place on the tea towel.
Arrange 1/4 cup of vegetable mixture onto the rice paper roll in a horizontal row slightly off centre towards you. Any ingredients that have remained long, line up across ways to make the rolling process easier.
Fold the edges in and roll up tightly rolling away from you to enclose the filling.
Sprinkle with sesame seeds
Make as many as you need and store the filling ingredients for up to 3 days to make more.

Satay Dipping Sauce

Combine ingredients in a small bowl and whisk with a small whisk or fork until the peanut butter has dissolved.
Take to work in a small jar for less mess, just make sure the jar has a wide enough mouth for dipping your rice paper rolls into!

That’s all there is too it! Share your easy nutritious lunch ideas below.

Adapted from taste.com

9 July, 20188 February, 2019

Ice or Heat. Which Should I Use?

You’ve probably been told by your physical therapist on different occasions to use ice or heat on your injury. Both have benefits, but first you need to know when and how to use them.

Ice is most commonly used for acute injuries. RICER; Rest, Ice, Compression, Elevation, Referral – is a basic first aid practice for soft tissue injuries and should be applied for the first 48 to 72 hours. For example, if you were to sprain your ankle, stop what you’re doing, apply ice to the injury, wrap a compression bandage around the ankle and keep it elevated above the level of the heart (eg. lie down with the ankle on a couple pillows) until you can see an appropriate practitioner such as your GP or a physiotherapist.

Ice will help minimize swelling and inflammation in the area, and reduce bleeding into the tissues, muscle spasm and pain.

After the initial 72 hours of an injury, it is recommended that you use either ice or heat, depending on your preference.

If you haven’t got any muscle tearing or visible swelling, it’s likely you don’t have inflammation and don’t necessarily need ice. Basically it boils down to whether you suffered a nasty enough accident to have actually damaged tissue. Here’s a checklist;

Did the pain hit you suddenly during strong stretching or a moment of athletic intensity? Were you lifting something way too darn heavy and/or awkward? In other words, did you have an “oh sh*t” moment?
Is there a spot in the muscle that’s extremely sensitive to poking? (It may even be little bit deformed — is there a bump or a depression?)
Is the skin flushed and hot? Does it look puffy? [1]

Generally heat is recommended to soften muscle tissue and help you relax.
In a standardised trial of applying heat and cold for low back pain, the results created little difference and the best results were based on the patients preference. [2]

How to apply ice?
Once the injury is elevated, wrap an ice pack in a cloth and apply for 20 minutes, remove for 20 minutes, reapply for 20 minutes. Continue to ice and remove while the injury is inflamed. Ice should not be applied directly to the skin, as it can burn.

An ice pack could be anything from some ice cubes in a plastic bag to a single or reusable chemist bought gel pack. Sporting facility first aid packs often have instant disposable ice packs that do not need to be frozen and are activated by squeezing or shaking.

How to apply heat?
Heat therapy may be used on a muscle injury after 72 hours, or when there is no swelling and inflammation. A heat pad that has a consistent controllable temperature is best but most likely you will have access to a wheat bag or hot water bottle. Test the heat of the pack before applying and wrap in a towel before applying to the area, to reduce the risk of burns. A superficial or minor injury may only need 15-20 minutes of heat at a time but deeper or more serious muscle tears may need longer heat.

Moist or dry heat?
Again it is personal preference. Many prefer dry heat, such as heat pad or sauna for muscle injuries but others like moist heat such as a warm bath, steam room or a moist heat pack for deeper pain like arthritis or more serious muscle tears.

Heat is not recommended if you have skin problems such as dermatitis, or if you have sensitisation problems such as with diabetes.

Do not apply ice or heat if you are in any way cognitively impaired.

At Malvern Massage we have microwavable wheat bags available. If you’re partial to a warm bath for your sore muscles, try this sore muscle bath soak;

Sore Muscle Soak

Ingredients:

1 cup of Epsom salt
1 cup of baking soda
7-10 drops of peppermint oil
7-10 drops of lavender oil

Directions:

Begin by mixing your Epsom salt and baking soda in a bowl. Mix well.
Add your oils at this time. Fresh herbs or rose petals can be added for extra aroma.
Continue mixing well. The moisture from the herbs and oils may cause some clumping. This is not a big deal. Just use your spoon to break through the clumps.
Store the mixture in a glass jar with lid or air tight container. I like to let it sit for a few hours before using.
To use your homemade sore muscle soak, just pour it into a running bath. The lavender will help you relax and ease muscle tension, the mint will help revitalize, and the Epsom salt and baking soda will help with inflammation and pain.

3 July, 20188 February, 2019

How can massage help ease neck pain?

What causes neck pain?
Examples of common conditions causing neck pain are muscle strain, neck injury such as in whiplash, degenerative disc disease, herniated disc, or nerve compression. Neck pain can also come from common infections, such as virus infection of the throat, leading to swelling of the lymph nodes (glands).

More serious neck pain could also be caused by infection of the spinal bone or meningitis; chronic conditions like osteoarthritis or from autoimmune disorders such as fibromyalgia or rheumatoid arthritis.

However, most commonly, neck pain is caused by muscle tension from poor posture in prolonged activities such as sitting at a desk or driving.

Signs and symptoms of neck pain include; aching in the area, stiffness, loss of range or movement, and occasionally numbness or tingling in the hands.

The neck is made up of various structures including the cervical vertebrae that surround the spinal cord. The nerves of the head and upper extremities extend from between these vertebrae. The neck is also a hub for lymphatic drainage, with a convergence of lymph nodes and vessels draining through the supraclavicular lymph nodes to be filtered or disposed of by the larger organs. Not to forget the multitude muscles that either support or operate movement the upper back, neck, head and shoulder area.

The most common cause of neck pain is muscle strain, in which a muscle is stretched too far and may tear. Neck muscle strain is typically caused by poor posture or support, such as sleeping with the neck in awkward positions.

Most neck muscle strains are alleviated using heat or ice, over-the-counter pain medications, massage and stretching.

How can massage can help alleviate or manage pain from some of these conditions?
By assessing the location and cause of your pain through conversation of your history, looking at your range of movement and identifying what the underlying cause of your pain may be. Also assessing your posture and weaknesses, as well as tension that could be the cause of your pain, and considering other stress factors that could be impacting on your pain.

Sometimes massage is not appropriate and you may need to be referred to another practitioner, such as your GP or physiotherapist for assessment of disc or joint related issues. You may only need a few appointments with another practitioner before being able to have massage again.

After assessment your massage therapist will make a plan for the treatment, and for following treatments that you may require. They will then treat you with the use of trigger point therapy, myofascial release, deep tissue massage, stretching techniques such as PNF and possibly dry needling or cupping.

Following the treatment the massage therapist will go through an at-home aftercare plan to assist your improvement between visits and speed up your recovery. Such aftercare might include adjusting your posture at work or at home, stretches, foam rolling or using a spikey ball, the use of heat or ice and resting the muscle. A follow up appointment is usually required after the initial visit to reassess the injury and make a further plan for your recovery.

Example of poor and good posture at the desk

29 June, 201829 June, 2018

Winter Special – Manual Lymphatic Drainage

Winter Special

From now until the end of August I am offering a 45 minute winter special on manual lymphatic drainage treatments to help you kick those winter sniffles.

The lymphatic system circulates lymph fluid through the body to help fight infection – from cancer to the common cold. It also carries away waste from the tissues to be flushed out of our body.

Manual lymphatic drainage helps the body to carry out this process by stimulating the lymph nodes and pump fluid through the nodes, with a slow and gentle massaging technique. It can flush out cold and flu bugs, clear sinuses and remove excess fluid.

The 45 minute head, shoulders, neck, face and scalp treatment is gentle and relaxing, and a great way to support your immune system in a natural way. Book on it’s own or add it onto a 45 minute relaxation massage for a full body experience!

$65 for 45 minutes

Book Online and chose “Winter Special” from the booking menu.

28 May, 201820 May, 2018

Foam Rolling: 10 Top Rolls

A foam roller is a great tool for self massage and fascial release for anyone, but is particularly convenient and beneficial for those who are doing a lot of sport or exercise.

What is a foam roller?

All it is, is a cylindrical piece of polyethylene foam or EVA. They come in varied lengths and diameter, shape, and density. A typical foam roller is usually between 40 cm and metre in length and around 20 cm in diameter. Some come in varied density, often colour coded based on the firmness. They also come in various surfaces like ridged or noduled for aiding fascial release. They are also available in contoured shapes to get into smaller areas like the ankles or neck, and ‘rolling pin’ versions are available for use on areas like the quads or front of the body.

How does it work?

Foam rolling is a way to massage yourself with the benefits of deep tissue pressure and myofascial release. Myofascial release means, releasing the muscles and the connective tissue, fascia, that surrounds the muscle. Both can become restricted through exercise, overuse or misuse of the muscle and can require some help to release. Slow or sustained pressure on the roller can help release the muscle and fascia. The roller can also be used to help release trigger points, or knots, that build up in the muscle and cause localised and referral pain.

How do I use a foam roller?

There are lots of ways to use a roller to aid self massage but the best way to start is simple, rolling. Depending on your flexibility, it can be difficult to get in and out of position to use a roller, especially because it often requires you to get on the floor and roll over the roller.

Check you are wearing fitted, comfortable clothing, some loose clothing can get caught up as you roll. The same can be said for long hair. Be sure to tie it up.
You can roll directly on the floor or a yoga mat. There are some techniques, rolling against a wall but be careful if you’re already injured, you don’t want to slip or fall while rolling.
Don’t over do it! Often 30 to 45 seconds of rolling at a comfortable pressure is enough at one time. Too much pressure or prolonged periods of rolling could worsen your injury.
Don’t do it all at once. A couple short sessions of rolling might be better than one long one. Try just four rolls, up and down the muscle, two to three times a day.
If you want to release a trigger point, roll up the muscle and sit gently over the knot once you get to it, take a deep breath and either wait for the knot to release, or ease off the pressure after a few seconds and keep rolling. Repeat that once or twice more until the knot has eased.
Don’t roll over boney joints or inflammation. It will be painful and may make the inflammation worse.
Use the roller at the end of your exercise, while the muscles are still warm. They can be used in conjunction to stretching. Some get better results from stretching, if they combine it with foam rolling.
Don’t just roll directly over the area of tension, try rolling on both sides of the area also, and on the opposite side. For example, you’re tight in the hamstrings, roll the hamstrings, but also roll the glutes, calves and quads, just to cover all the possible causes of the tight hamstrings.

Of course, foam rolling doesn’t replace the valued hands and expertise of a trust massage therapist but it can ease off tension, prolong your visits between massages and help protect your muscles from further tension and possible injury. And if you’re not sure what you’re doing or want some tips and advice, just ask your massage or physical therapist.

10 Top Foam Rolling techniques for the whole body