10 Benefits of a Good Night’s Sleep

Sleep is integral to our health and wellbeing. Even though science is still learning about the various stages of sleep and how they effect us in our waking lives, there are few things we do know.

Sleep Keeps Your Heart Healthy
Sleep is an essential part of keeping your heart healthy. If you don’t sleep enough, you are at higher risk of cardiovascular disease, regardless of your other healthy life habits.One study looking at 3,000 adults over the age of 45 found that those who slept less than six hours per night were about twice as likely to have a stroke or heart attack as people who slept six to eight hours per night. Researchers believe sleeping too little causes disruptions in underlying health conditions and biological processes, including blood pressure and inflammation.[1]
1. Sleep May Help Prevent Cancer
Sleep produces a multitude of hormones and how people sleep can seriously alter the balance of hormones in their bodies, which in turn may influence cancer progression. Cortisol and melatonin, hormones that are produced during sleep, have been linked to breast cancer. Melatonin is an anti-oxidant capable of preventing damage to DNA that can lead to cancer.[2]
1. Sleep Reduces Stress
Scientists also are discovering that our bodies have a built-in way of dealing with stressful emotions and bad memories that is closely tied to sleeping. In the REM stage of sleep, which is when dreams occur, levels of stress hormones decrease. “During REM sleep, memories are being reactivated, put in perspective and connected and integrated, but in a state where stress neurochemicals are beneficially suppressed,” said Els van der Helm, a doctoral student in psychology at UC Berkeley and lead author of a recent study on dreams. [3]
1. Sleep Reduces Inflammation
Scientific experiments have now found that inflammation is often increased or unbalanced in individuals with sleep-related disorders including insomnia, sleep apnea, and restless legs syndrome. Small proteins called cytokines allow cells including brain cells to communicate with each other and prompt inflammation. Many pro-inflammatory cytokines regulate sleep, health, and physiological functions such as cognition, mood, performance, and fatigue, all of which are affected by sleep loss and disease. These pro-inflammatory cytokines are enhanced in the brain with sleep loss and are elevated in the brain at times of the day when one sleeps more. However, the exact mechanisms that regulate these inflammatory-sleep altering molecules have been elusive. It is also important to note that not all inflammation is bad and inflammation is vital for many normal body functions and responses to infection — i.e., too much inflammation or not having the proper inflammatory response during the time that the body requires it can be problematic. [4]
1. Sleep Improves Your Memory
Research has shown that sleep aids learning and memory function in two primary ways. Firstly, when sleep deprived we cannot focus our attention as well as when we have had a good night’s sleep, and therefore do not retain memories as efficiently. Secondly, researchers now hypothesize that slow-wave sleep (SWS), which is deep, restorative sleep, also plays a significant role in declarative memory by processing and consolidating newly acquired information. [5]
1. Sleep Makes You Smarter
Understanding the various stages of sleep has helped researchers understand how it can affect brain activity and motor skills. We know from recordings of brain activity that the patterns our nerve cells or ‘neurones’ fire in when we’re learning during the day are frequently replayed when we’re asleep. It’s as if the brain rehearses what we learnt during the day. [6]
1. Napping Makes You Even Smarter
Researchers have also found a 90 minute nap before a lesson could also result in a 20 percent increase in memory retention. Research by Matthew Walker, a professor of psychology and neuroscience at the University of California, Berkeley, published in the journal Current Biology, finds that another phase of sleep, called nonrapid eye movement (NREM) is most closely linked to the learning boost provided by a nap. [7]
1. Sleep May Help You Lose Weight
You’re not likely to lose the kilos simply by sleeping, but proper sleep will help you function better throughout the day and increase your opportunity to lose weight. Adversely, people who don’t sleep enough at night risk gaining extra weight, according to John M. Jakicic, director of the Physical Activity and Weight Management Research Center at the University of Pittsburgh.

“I think poor sleep is a contributing factor to weight gain,” says Jakicic. “When you have poor sleep or lack of sleep, you’re setting a whole cascade of events in motion hormonally that could set you up for weight gain.” [8]
1. Sleep May Reduce Your Risk of Depression
Poor sleep and depression are very closely linked; treating one condition will often improve the other. Given that research suggests that 60-90% of patients with depression have insomnia (and approximately 20% of people with depression have sleep apnoea), looking after our sleep to promote good mental health seems imperative. The Harvard Mental Health Newsletter states that “Once viewed only as symptoms, sleep problems may actually contribute to psychiatric disorders”. People who sleep poorly are much more likely to develop significant mental illness, including depression and anxiety, than those who sleep well. [9]
1. Sleep Helps the Body Repair Itself
Research suggests that it’s during REM (Rapid Eye Movement) sleep that the body is able to: restore organs, bones, and tissue; replenish immune cells; and circulate human growth hormone. Sleep has a profound effect on muscle growth and physical well being. [10]

8 May, 20185 July, 2018

What is the difference between acupuncture and dry needling?

What is dry needling?

Dry needling, also known as myofasical dry needling or myofascial trigger point needling, is a technique used by myotherapists and other physical therapists to ease muscle tension and pain.

The term ‘dry needling’ was coined by Janet Travell, in her book, Myofascial Pain and Dysfunction: Trigger Point Manual, and it refers to the solid filiform needled used by practitioners, as opposed to a hypodermic needles used for injections. Travell experimented with dry and wet needling techniques, based on traditional and Western acupuncture techniques.

Dry Needling is predominantly comprised of acupuncture techniques; primarily from the Ming dynasty. Trigger points and painful areas are needled with acupuncture needles; in Traditional Chinese Medicine this is termed “ahshi” needling.

The placement of needles in dry needling relies on the theory of trigger points, developed by Travell. A trigger point is a point of contraction in the muscle, where a ‘knot’ has formed, and often results in referral or myofascial pain.

Dry needling practitioners believe that proper technique will elicit a local twitch response (LTR), which is an involuntary spinal cord reflex in which the muscle fibres in the taut band of muscle contract. The LTR indicates the proper placement of the needle in a trigger point and improves the outcome.

No study to date has reported the reliability of trigger point diagnosis and physical diagnosis cannot be recommended as a reliable test for the diagnosis of trigger points. But that said, it is the foundation of most remedial and myotherapy massage treatment, and is widely recognised by other physical therapists.

What is acupuncture?

Simply put, acupuncture works by using needles to stimulate a point on the body that sends a message through pathways in the body called meridians, which connect to our internal organs. In order to have a healthy body and mind, TCM believes Qi needs to be in abundance and circulating freely. Balance is also required. This is the traditional theory which has been around for thousands of years.

Acupuncture has a long history of use in the treatment of a wide range of conditions and used to treat a lot more than just muscular pain. Acupuncturists regularly treat conditions affecting the respiratory, digestive, cardio-vascular, reproductive, urinary and nervous systems.

The placement of needles in acupuncture is very specific and uses protocols of placement for specific stimulation.

Studies into the efficacy of acupuncture have been widely inconsistent with each other, showing that for reducing pain, real acupuncture was no better than ‘sham’ acupuncture (where the skin isn’t penetrated), and concluded that numerous reviews have shown little convincing evidence that acupuncture is an effective treatment for reducing pain. The same review found that neck pain was one of only four types of pain for which a positive effect was suggested, but cautioned that the primary studies used carried a considerable risk of bias.

The risks of needling

The risks of acupuncture or dry needling are low if you have a competent, certified practitioner using sterile needles. Common side effects include, localised tenderness, minor bleeding or bruising where the needles were inserted. Single-use, disposable needles are now the practice standard, so the risk of infection is minimal.

Contraindications to acupuncture or dry needling (conditions that should not be treated) include coagulopathy disorders (e.g. hemophilia and advanced liver disease), use of blood thinning medications, severe psychiatric disorders (e.g. psychosis), and skin infections or skin trauma (e.g. burns). Further, electroacupuncture should be avoided on patients with implanted electrical devices (such as pacemakers). The most frequent adverse events include pneumothorax (puncturing of the lung field), and bacterial and viral infections.

Ensure your practitioner is qualified, certified, insured and always follow safe infection control procedures.

24 April, 201823 April, 2018

5 Things You’re Doing Wrong While Stretching

1. Static Stretching Before Exercise
Static stretching involves slowly stretching a muscle to its end position and holding it for a short period of time, usually 10-30 seconds. This is the most common form of stretching and is best used when stretching a tight, sore muscle.
If you work in a repetitive job or sit at a desk for long hours, or have overdone it at the gym, then this is the stretch you need. Don’t use this stretch for warming up for exercise, instead perform it a few times a day for up to 30 seconds on the tight muscle.

The best way to warm up for exercise is to perform low-intensity, dynamic movement that is similar to the main type of activity that you will perform. For example;
A five minute walk before a half hour run
Two or three sets of weights at 50-70% of the weight you intend to lift.
Other dynamic warm ups include star-jumps, arm circles, skipping rope… any low impact, low intensity start to a higher intensity workout.

2. You’re Stretching Between Sets.
Even if you really feel the burn after those 10 bicep curls, resist the urge to stretch it out the second you drop the weights. Stretching in between sets can impair performance.

After your initial dynamic stretch at the beginning of your workout, lay off stretching until your workout is done. Turns out, when you stretch one part of your body (like your arms), you activate a central nervous system reflex that affects muscles you haven’t even moved — and impairs their performance too.

3. Overstretching
Think of a stretch for injury as relaxing the muscle, rather than trying to make it longer. If you think of your muscle as a rubber band, it is possible to over stretch that band, and cause further pain and/or injury.
Stretch the muscle to the point you feel a gentle tug of tension and then take deep breaths for 20-30 seconds, then rest for 10 seconds and repeat. You should feel the muscle eventually release, and be able to take the stretch gradually deeper.

4. Bouncing While Stretching
A ballistic stretch uses vigorous momentum, such as rocking a body part back and forth to create a “bouncing” motion. On a cold or injured muscle this action is hard to control the depth of stretch and may lead to further injury.

5. Only Stretching One Muscle
If you’re tight in one area it pays to look up stretches for the whole group of muscles in that area. If you’re unsure, check with your massage therapist or fitness trainer.

14 March, 201812 March, 2018

The 8 best stretches and exercises for Triceps

The triceps brachii, or more commonly known just as the triceps, are located at the back of the arm and is the major muscle in the extension of the elbow, or straightening the arm. Triceps brachii muscle means “three-headed arm” muscle as it originates in three places, attaching at the scapula (shoulder blade) and at two places at the top of the humerus (arm bone). The three heads act in varying movements of the upper arm and elbow, but with its origin on the scapula, the long head also acts on the shoulder joint and is also involved in backward rotation and adduction of the arm. The muscle inserts in just below the elbow at the olecranon of ulnar.

Injury to the triceps can cause a range of symptoms including;

Commonly;
Back of Arm Pain
Back of Shoulder Pain
Dorsal Forearm Pain
Upper Thoracic Back Pain
Volar Finger Pain

Less commonly;
Front of Arm Pain
Lateral Epicondylar Pain
Medial Epicondylar Pain
Olecranon Pain [1]

Your massage therapist will likely work the triceps in conjunction with other muscles in the area such as the biceps, muscles of the forearm and muscles of the rotator cuff, depending on where your pain is.

Stretching Triceps

The best way to stretch triceps is to reach up with you the arm you want to stretch, bend at the elbow, and reach over with your other hand and grasp your elbow on the top, so your palm faces down towards the mid-back.

If your flexibility is not good enough to be able to reach your elbow with the opposite hand, have a towel in the hand of the affected side, and reach the bottom of the towel with the other hand at the back of the body. Gently tug the towel down while gripping.

A cross body stretch will also stretch the long head of the triceps. Reach your straight arm across the body and use the other arm to create tension and support the elbow.

Strengthening Triceps

Exercising the triceps directly will achieve the best results, with compound movements.

Close Grip Bench Press

Lie on a flat bench with your feet flat on the floor. Make sure your back is completely flat on the bench, with no “arching” of your spine.
Grip the barbell with an overhand grip, shoulder width or slightly less than shoulder width apart. (Do not make your grip too narrow as it limits stability of the barbell which can lead to injury)
Push up using your chest and shoulders to lift the barbell above your body, then lower it slowly ( a count of 2) towards the centre of your chest. Hold for a count of one.
Without “bouncing” the weight, force the barbell back up over the middle of your chest, straightening your arms and locking your elbows once your arms are fully straight. Hold for a count of one.
Repeat.

Tricep Dips

To get into the starting position, hold your body at arm’s length with your arms nearly locked above the bars.
Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
Repeat the movement for the prescribed amount of repetitions.

Overhead Extensions

Sit on a bench with back support.
Grip a dumbbell at one end using both hands. Your palms should be facing inward.
Hold the dumbbell overhead with your arms fully extended. This is the the start position.
Keep your upper arms close to your head (biceps roughly level with your temples) and near to 90degrees to the floor.
Moving only your forearms, lower the dumbbell in a smooth arc behind your head until your forearms and biceps touch. Hold for a count of one.
Return to the start position by using the triceps to extend your arm and raise the dumbbell. Exhale as you do this.
Repeat.

Lying Chest Overhead Extensions

Lie on a flat bench, holding a barbell on your chest with an overhand grip. (Your hands should be shoulder width apart)
Get into starting position, raising the bar above your chest by extending your arms, but do NOT lock your elbows.
Keeping your arms slightly bent, slower lower the weight in a smooth arc to a position behind your head by rotating your shoulders. (as if putting your hands in the air)
Keep moving the barbell behind your head until you feel a slight stretch in your chest. Hold for a count of one.
Return to the start position in a smooth revers arc.
Continue holding the weight above your chest, then repeat.

Tricep Cable Rope Push /Pull Downs

Set up a cable station with a straight bar on attached to the top pulley.
Grip the bar with an overhand grip,with your hands slightly less than shoulder width apart.
Position your feet shoulder width apart,with knees slightly bent for stability.
Pull the bar down until your forearms are parallel to the floor with your elbows close to your body and your wrists locked in a straight position. This is your staring point.
Moving only your forearms, push the bar down towards the floor until your arms are fully extended and you feel a stretch in your triceps. Hold for a count of one and squeeze your triceps.
Return to the start position moving your forearms only. Hold for a count of one then repeat. [2]

28 February, 201827 February, 2018

The Stress of Lower Back Pain

What is lower back pain?

Unfortunately this isn’t a question that really needs to be greatly expanded on, as most of us have experienced some lower back pain at one time or another. It is said to be the second most common complaint heard by physicians in the US. It is usually experienced in the lumbar region of the spine. The lumbar region consists of five vertebrae (L1 to L5) between the lower ribs and the sacrum. The complex anatomy of the lumbar spine is a remarkable combination of these strong vertebrae, multiple bony elements linked by joint capsules, and flexible ligaments/tendons, large muscles, and highly sensitive nerves.[1]

What causes lower back pain?

There are a number of aggravating factors when it comes to lower back pain, including; physiological, environmental and personal factors.

Physiological conditions

Disc herniation can put pressure on the nerves branching from the spine

Diagnosable conditions of the lower back include but aren’t limited to; degenerative disc disease, ruptured or herniated disc, spinal compression fractures, spinal stenosis, sciatica, spondylolithesis, scoliosis, arthritis or other non-musculoskeletal causes such as kidney stones, shingles, or infection.

However, it has been proven that of all lower back complaints, as few as 1% of them are diagnosable.[2]

Meaning that more than 90% of all lower back complaints are ‘non-specific’, and inexplicable by medical imaging or testing. There is little doubt that muscular and myofascial pain is a major factor in non-specific lower back pain and orthopaedic testing by a physical therapist such as massage or myotherapist should be able to locate the muscle or ligament acting as the cause.

What causes non-specific lower back pain?

Strain to the muscles in the lower back can cause lower back pain

Initially lower back pain is likely to be triggered by a physiological factor, such as sprain or strain to ligament or muscles in the lower back. This could happen through improper or over use of the muscle or joint, irregular exercise, or poor posture. However, stress is such a big factor in exacerbating lower back pain that even the medical research is saying that the best treatments include mindfulness and movement, over medication.

What are those stressors?

Environmental factors

Environmental stressors that can attribute to causing low back pain may include employment, relationships and the external demands of life such as;

Noise – loud and constant low level noise
Pollution
Trauma
Injury
Foreign organisms (bacteria, viruses, fungi)
Toxins
Poor work conditions (low satisfaction, poor ergonomics, too much noise, poor air circulation, lack of privacy, excess demands, etc).
Relationships with others; bullying in the workplace, demanding family member, abusive relationship
Living situation
All the situations, challenges, difficulties, and expectations we are confronted with on a daily basis.

Stressful work environment can lead to exacerbated pain

Personal Factors

Internal stress comes from inside of us and determine our body’s ability to respond to, and deal with, the external stress-inducing factors or stressors:

Nutritional status
Attitudes & belief system
Thoughts
Feelings of anger, fear and worry
Anticipation
Imagination
Memory
Overall health and fitness levels
Presence of illness and infection
Emotional well-being
Amount of sleep and rest you get.

“Evidence suggests that fear avoidance beliefs are prognostic for poor outcome in subacute lower back pain.” [3] That is, those in fear of pain are likely to take longer to recover.

The fear of pain was assessed in 126 volunteers with a questionnaire before “inducing muscle injury to the shoulder.” The results found evidence that fear of pain before injury can predict recovery time. In other words: how well you respond to injury and recover is affected enough by fear that it can actually be predicted by measuring fear beforehand.[4]

Pain itself often modifies the way the central nervous system works, so that a patient actually becomes more sensitive and gets more pain with less provocation. It’s called “central sensitization” because it involves changes in the central nervous system (CNS) in particular — the brain and the spinal cord. Sensitized patients are not only more sensitive to things that should hurt, but sometimes to ordinary touch and pressure as well. Their pain also “echoes,” fading more slowly than in other people.[5]

Watch this great TED talk on ‘Why Things Hurt”

How is lower back pain diagnosed?

To diagnose the cause of low back pain, it is likely you will go through a series of diagnostic tests from your GP and then perhaps a series orthopaedic tests from your physical therapist. Imaging and blood tests will not show soft tissue injury, such as ligament sprain or muscle strain, so it is a good option to see a physical therapist if your tests come back negative.

Orthopaedic tests will include a range of simple postural back and leg tests to determine joints, ligaments and/or muscles that may be implicated in your pain. Communicate openly as best you can with your physical therapist about what you feel and when you feel it. If this is not completely obvious to you, then keep a pain diary, noting down when and where on your body you feel the pain, and what you have been doing in the time leading up to the pain. It’s also worth noting the external and environmental factors that might be surrounding the pain at the time. There’s even an ‘app for that’.[6] The therapist is looking for the actions and muscles that recreate the pain you are experiencing.

How is the best way to treat it?

Well, I guess that is the million-dollar question…

Medication

“For people with chronic low back pain, opioid analgesics provide modest short term pain relief but the effect is not likely to be clinically important within guideline recommended doses. Evidence on long-term efficacy is lacking, the efficacy of opioid analgesics on acute low back pain is unknown.” Unfortunately, the overuse of imaging, opioids, and surgery remains a widespread problem.[7] If pharmacological treatment is desired, clinicians and patients should select non-steroidal anti-inflammatory drugs or skeletal muscle relaxants.

Exercise, Physical Therapy & Mindfulness

The reality is that medical research is now saying, the best medicine is no medicine. The evidence indicates that medication is found to reduce pain by approximately 10%, while a systematic review and meta-analysis of yoga for low back pain found there is strong evidence for short-term effects on pain (as much as 48% reduction) and long-term effect on pain (a reduction of 33%).[8]

The conclusion is that for patients with acute, sub-acute and chronic low back pain, clinicians and patients should initially select non-pharmacological treatment including exercise like yoga or tai chi, multidisciplinary rehabilitation including massage, spinal manipulation and acupuncture, and mindfulness based stress reduction such as cognitive behavioural therapy.[9]

[1] https://emedicine.medscape.com/article/1899031-overview

[2] http://www.thelancet.com/journals/lancet/article/PIIS0140-6736(16)30970-9/abstract

[3] http://www.thespinejournalonline.com/article/S1529-9430(13)01576-3/abstract

[4] https://www.painscience.com/biblio/fear-of-pain-before-injury-can-predict-recovery-time.html

[5] https://www.painscience.com/articles/central-sensitization.php

[6] https://itunes.apple.com/au/app/my-pain-diary-chronic-pain-symptom-tracker/id338627856?mt=8

[7] http://www.thelancet.com/journals/lancet/article/PIIS0140-6736(16)30970-9/abstract

[8] https://www.ncbi.nlm.nih.gov/pubmed/23246998

[9] https://www.ncbi.nlm.nih.gov/pubmed/28192793

20 February, 201819 February, 2018

5 things you didn’t know could be caused by muscle pain

Most massage therapists and myotherapists treat taut bands of muscle and what they call myofascial trigger points, or what you might know as ‘knots’ in the muscle. Also known as trigger points, they are described as hyperirritable spots in the fascia surrounding skeletal muscle. They are associated with palpable nodules in taut bands of muscle fibres. There is little science around what causes these trigger points, or how they can be medically diagnosed, as they cannot be seen in medical imaging. As a result, the misdiagnosis of myofascial pain is prevalent.

The misdiagnosis of pain is the most important issue taken up by Travell and Simons, the clinical physicians who coined the term, trigger point. Referred pain from trigger points mimics the symptoms of a very long list of common maladies, but physicians, in weighing all the possible causes for a given condition, rarely consider a myofascial source. The study of trigger points has not historically been part of medical education. Travell and Simons hold that most of the common everyday pain is caused by myofascial trigger points and that ignorance of that basic concept could inevitably lead to false diagnoses and the ultimate failure to deal effectively with pain. [1]

Below are just five symptoms of myofascial pain. If you’ve explored other options with your GP, with no results, consider checking with your massage therapist to see if myofascial tension could be the cause…

Earaches, Ringing (Tinnitus) or Itchy ears
These muscles in the front of the neck, jaw and face join in around the base of the ear and can lead to ear pain, feeling of itchiness or create a ringing in the ear.

Sternocleidomastoid or SCM for short, has a whole list of symptoms it can cause when it is tight and has active trigger points, including sinusitis-like symptoms, dizziness after whiplash injury, sore throat, temple or frontal headache, dry cough and nasal drip. Tension in SCM in combination with tension in the masseter and pterygoid muscles, that help you chew, can lead to ear pain.

Massage through the front of the neck and jaw can ease these symptoms.

Rapid, Fluttery, Irregular Heartbeat or Heart Attack-like Pain
Muscles in the chest, including the sternalis and pectorial major, can cause pain in the chest. While trigger points in the scalenes, at the front of the neck can cause referral pain in the chest and arm. Tension in these muscles can lead to pain that emulates heart palpitations or heart attack. However, if you are having these symptoms, please call emergency and be cleared for any heart problems first before you think about having a massage.
Irritable Bowel
Trigger points in the lateral abdominal obliques can cause dysfunction of the muscle and inhibit the function of the bowels.
While dysfunction of the multifidi of the lumber spine can cause dysfunction of the pelvic floor muscles that control bowel and bladder movements.
Massage to the abdomen can help get the muscles back to normal function and relieve active trigger points that may be causing pain and dysfunction.
One way to help recruit and strengthen the lumbar multifidus muscles is by tensing the pelvic floor muscles for a few seconds “as if stopping urination midstream”.^[2]

Stress Incontinence or Anal/Genital/Perineal pain
Stress incontinence is a condition (found chiefly in women) in which there is involuntary emission of urine when pressure within the abdomen increases suddenly, as in coughing or jumping.
Stress on the adductor magnus, piriformis and pelvic floor muscles can often occur during childbirth, or exercise. These muscles are on the inside of the thigh, in the deep gluteals/hip rotators and the distal floor of the pelvis respectively.
The pelvic floor is important in providing support for pelvic organs, such as the bladder, intestines, the uterus and in maintenance of continence as part of the urinary and anal sphincters. It facilitates birth by resisting the descent of the presenting part, causing the foetus to rotate forwards to navigate through the pelvic girdle. It helps maintain optimal intra-abdominal pressure.^[3]Massage can be performed through the adductor magnus and piriformis. Your massage or physical therapist can teach self-massage to you for the pelvic floor, stretches and exercises to help ease tension in all of these muscles.

http://www.pelvicpain.org.au/information/women/yoga-poses-relax-pelvis/

Menstrual or Pelvic Pain
Similarly, the muscles around the pelvic floor, deep glutes, sacrum and abdominals can cause menstrual or pelvic pain. Some abdominal massage, self massage to the pelvic floor and stretches and exercises can aid in releasing these muscles to ease menstrual pain.

Please remember, that although muscular pain can lead to a range of symptoms, to check with your GP or health physician first to rule out any other cause.

13 February, 201812 February, 2018

Three things your massage therapist will always tell you

If you’ve injured yourself there are a number of things that your massage therapist will tell you to do after your massage, but there are three things they will always tell you in order to help you get better;

Stretch

If you’ve injured yourself or you have chronic muscular pain and tension, stretching is a really great way to ease that tension and manage the pain. It will almost certainly speed up your recovery.

And you know, we can tell when you’re not doing them!

2. Rest

If you’ve injured yourself during a specific activity, particularly during sport, it’s a good idea to rest that part of the body. If you’ve injured your shoulder at the gym, then make this week, leg week. If you’re doing a repetitive task at work, ask your manager to change your duties or switch to light duties. It’s important to rest your injury, to enable it to heal, otherwise you may just be exacerbating the issue.

3. Follow up

Even if you feel better, please have your follow up within 5 to 10 days of your initial appointment. There is often still tension there, even if those trigger points have been eased. If you are still tight, and return to the activity that caused the injury, the trigger points, and pain is likely to return too.

If you have that follow up the week after, you are likely to stay pain free for longer, and that is every massage therapists goal for you!

16 January, 20188 February, 2019

Four easy exercises to ease Achilles tendonitis

What is Achilles tendonitis?
Achilles tendonitis (also known as Achilles tendonitis, Achilles tendinitis, Achilles tendon pain, Achilles tendinosis, Achilles tendinopathy) is inflammation of the Achilles tendon. The Achilles tendon is a tough band of fibrous tissue that connects the calf muscles to the heel bone (calcaneus). The Achilles tendon is also called the calcaneal tendon. The gastrocnemius and soleus muscles (calf muscles) unite into one band of tissue, which becomes the Achilles tendon at the low end of the calf. [1]

How do you get Achilles tendonitis?

Achilles tendonitis is an overuse injury that can occur with over training or poor biomechanics due to anatomy or poor footwear.

Common causes of Achilles tendonitis include;

Over-training or unaccustomed use – “too much too soon”
Sudden change in training surface, such as grass to bitumen
Flat (over-pronated) feet
High foot arch with tight Achilles tendon
Tight hamstring (back of thigh) and calf muscles
Toe walking (or constantly wearing high heels)
Poor footwear
Hill running
Poor eccentric strength [2]

Excessive high heel wearing can lead to Achilles tendonitis

What are the signs and symptoms of Achilles tendonitis?
The main signs and symptoms of Achilles tendonitis are pain in the Achilles area, particularly on walking/running and swelling around the back of the heel and Achilles tendon. Other symptoms include tight calf muscles, poor range of motion in the calf and ankle and the feeling of heat or burning in the heel.

Who gets Achilles tendonitis?
Achilles tendonitis is a very common runner injury . It can however, also affect athletes, basketballers, dancers, or people who put a lot of repeated stress on their feet.

Those with an over-pronating gait due to high foot arches can often be inflicted with chronic Achilles tendonitis and have to manage the injury for life.

How is Achilles tendonitis treated?
Most cases of Achilles tendonitis can be treated at home before it gets too severe.

Use the RICER formula:

Rest: Don’t exercise for a few days, or try an exercise that doesn’t stress your feet, such as swimming.
Ice: Apply an ice pack wrapped in a towel or a cold compress to your tendon for 10 minutes or more after you exercise or if you feel pain in the tendon.
Compress: Use tape or an athletic wrap to keep swelling down and help support and immobilise the tendon.
Elevate: Lie down and raise your foot above the level of your heart, and if possible, try to sleep with your foot elevated. This will help keep the swelling to a minimum.
Refer: See a physical therapist, such as a podiatrist and a massage therapist for treatment

Take anti-inflammatory medications. Pain relievers like ibuprofen can help ease pain and reduce swelling in the short term.
Stretch and exercise your ankles and calf muscles while you recover. Keeping your muscles, tendons, and ligaments strong and flexible will aid in your recovery and help you keep from re-injuring your Achilles tendon. A physical therapist can help you come up with a good exercise program.
Prescription orthotics. Orthotics can be helpful if you have poor biomechanics. Talk to your GP or a podiatrist to find out if they might work for you.
Massage. Remedial massage can help manage the muscle tension in the hamstrings and calves and help reduce swelling around the Achilles tendon [3]

What stretches should I do for Achilles tendonitis?

Calf Stretch: Place your hands on a wall with one leg straight and the heel to the ground. Place the other leg, with the knee bent, in front of the straight leg and push your hips toward the wall. Stretch your calf to the point where you feel a strong pull but no pain. Do not let your heels come off the ground. Hold the position for 20-30 seconds, and then relax. Repeat 3 times on each foot in a slow controlled manner.

The same stretch can be repeated, with both front and back knees bent.

Seated Heel Raises: Sit on a chair and raise your toes up as high as you can without pain. Slowly lower your heels. Do 5 repetitions, 4 times a day. You can gradually increase the intensity, as you get stronger by holding a weight on your thighs.

Following are some other exercises you can do, but they should be done under the supervision of a physical therapist, at least initially, because they could damage the Achilles tendon if they’re not done correctly:

Bilateral Heel Drop: Stand at the edge of a stair or a raised platform that is stable. Put the front part of each foot on the stair. This position allows your heel to move up and down without hitting the stair. Hold on to a railing or support to help your balance.

Slowly lift your heels off the ground and slowly lower your heels to the lowest point possible. Be sure to do this in a controlled manner 20 times. You can also do this starting on the floor rather than the stair.

Unilateral (Single Leg) Heel Drop: This is similar to the bilateral heel drop except it’s done on one leg while the other leg is bent. Raise your heel off the ground and slowly lower it down. Do it in a slow controlled manner. Then switch to the other leg. [4]

[1] https://www.webmd.com/fitness-exercise/picture-of-the-achilles-tendon#1

[2] http://physioworks.com.au/injuries-conditions-1/achilles-tendonitis-tendinitis

[3] http://m.kidshealth.org/en/teens/achilles.html#kha_11

[4] https://www.webmd.com/fitness-exercise/stretch-achilles-tendon

19 December, 2017

Happy Holidays

10 December, 20179 December, 2017

Sale 20% off Gift Certificates

Still looking for the perfect gift for that special someone, or perhaps the person who has is all…

Between now and Christmas Day I am offering 20% off all gift certificates*

To purchase please click on the Gift Certificate menu and choose from relaxation or remedial massage.

Each treatment is tailored to the clients specific needs, whether it is treating muscular pain and dysfunction or an hour of total relaxation. All treatments are suitable during pregnancy.

Also, please remember you can book online and to like my Facebook page to keep up to date with my services and offers.

*Gift certificates are valid for 12 months from date of purchase. They must be produced as payment at the time of the appointment and cannot be used in conjunction with any other offer.

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