Acupuncture and Dry Needling, that’s the same, isn’t it?
Calf Muscles - Did you know?
Holding stretches for 30 seconds that stretch the calf muscles several days a week will improve range of motion, decrease risk of tearing and help the calf muscles produce proper levels of force.
Calves are important in every step we take!
The calves are actually made up of two muscles: the gastrocnemius, which crosses the knee and ankle, and the soleus, which crosses only the ankle. The ends of the gastroc and soleus tendons fuse in the lower part of the leg as the Achilles tendon.
They flex the foot to allow you to plant on the balls of your feet. As you land when you walk or run or squat down to sit or perform exercises the calf muscles must stretch to allow your foot to flatten and your shin to come forward.
If your calf muscles are excessively tight you will constantly walk and stand on the balls of your feet this impairs your ability to move properly, to squat down and to walk normally.
Keeping the calves flexible is not only important for preventing calf tears but for preventing the ever troublesome Achilles tendonitis or rupture.
How do you stretch calf muscles?
1. Gastrocnemius stretch: Stand near a wall with one foot in front of the other, front knee slightly bent. Keep your back knee straight, your heel on the ground, and lean toward the wall. Feel the stretch all along the back leg. Hold for 30 seconds.
2. Soleus stretch: Same as the stretch mentioned before, but now you will bend the back knee making sure your heel stays on the ground. Feel the stretch along the bottom part of the back of your calves. Hold for 30 seconds.
Massage for Headaches
Massage is a natural alternative to pain medication, without side effects, that helps headaches and migraine pain
It promotes relieving muscle spasms and helps better blood circulation which reduces pressure in the head
In a recent study Chronic tension headache sufferers received massage therapy treatment directed toward neck and shoulder muscles. Headache frequency, duration, and intensity were recorded and compared with baseline measures.
The results of this study suggest that massage therapy is effective in reducing the number of headaches per week in chronic tension headache sufferers. Compared with baseline levels, headache frequency was reduced within 1 week of massage treatment. This reduction was maintained during the 4 weeks of the treatment period. A trend toward a reduction in the average duration of each headache event between the baseline period and the treatment period was also noted. On the basis of these results, we conclude that pain associated with chronic tension headache can be alleviated through specific massage therapy treatments directed at cranial and cervical muscles.
The muscle-specific massage therapy technique used in this study has the potential to be a functional, nonpharmacological intervention for reducing the incidence of chronic tension headache.
Can we help improve your posture?
Poor posture can adversely affect physical and mental health.
It can lead to weakened bones, nerve damage, lower back pain, reduced confidence, depression, and more. While technological innovations such as the automobile, TV, and computer have made modern life easier and more convenient, these inventions have also had negative impacts on human health. People have become more sedentary as technology has advanced. According the the World Health Organization, physical inactivity is the fourth leading risk factor for global mortality.
A Finnish study found two hours or more of computer use each day was associated with a moderate to severe increase in musculoskeletal pain while another study found one in six Kiwi 15-year-olds were on the internet for more than six hours a day.
Last year ACC received claims for 141,093 neck, back of head vertebrae and upper back soft tissue injuries - up from 130,771 in 2014, although the most common cause was a fall.
The way we hold ourselves while sitting or standing can have a huge impact on the activation of certain muscle groups - some will become locked in a shortened position and others will become locked in a lengthened position, unable to shorten effectively.
Whether you currently suffer from poor posture or if you’re looking to maintain your healthy posture, you should consider massage therapy. Numerous research studies have shown the efficacy of massage as a treatment for back pain and bad posture.
A study in 2001 by the International Journal of Neuroscience found that massage therapy helps reduce lower back pain and increase range of motion. Researches examined 24 individuals who had been reported low back pain for at least 6 months. Participants were randomly assigned into two groups: massage therapy or muscle relaxation. Each person received 30 minute sessions twice a week for a total of five weeks. By the end of the study participants in the massage therapy group reported less pain and showed improve range of motion in their spine.
A study published in 2011 by Annals of Internal Medicine examined the effect of massage on individuals with chronic low back pain. Researchers analyzed 401 people who reported nonspecific chronic low back pain. Participants were divided into three groups: structural massage, relaxation massage, or regular care (physical therapy and pain medication). Each group received one hour of therapy per week for 10 weeks. At the end of the study, both massage groups reported significantly greater improvements in their low back pain compared to individuals who received regular care.
WHAT ARE THE PHYSIOLOGICAL EFFECTS OF MASSAGE TO IMPROVE POSTURE?
Increased vasodilation
Vasodilation is the relaxation of smooth muscles lining a vessel resulting in the widening of the vessels. The neurotransmitter histamine increases the permeability of blood vessels resulting in vasodilation. This encourages an improvement in blood flow due to a decrease in blood pressure. The widening of vessels and decrease in blood pressure allows an increase in blood to be circulated through the vessels. Rising muscle temperature, stimulating the relaxation of tighten and tense muscles increasing range of movement and improves posture due to a decrease in restriction.
Increased temperature
An increase in temperature occurs within both superficial , fascia and deep tissues around the body. Temperature increases due to an increase in circulation due to friction created between the skin and fingers. This decreases tissue inelasticity and also improves their flexibility. It can also improve mobility around a joint. Improving tissue elasticity and joint mobility both allow posture to improve and return to normal.
Increased tissue elasticity
The ability of a muscle to stretch to reach its full range of movement describes tissue elasticity. The most common types of tissues massage works on include both soft tissues and connective tissues. When tissues become restrictive, they can reduce movement and lead to poor posture. Tissue elasticity increases due to a rise in temperature. When tissue elasticity increases the flexibility of the tissues also increase, improving movement and decreases restriction. Increasing movement allows posture to be returned to normal without any pain.
Scars and massage
While scars can result from a variety of traumatic events to the skin, they share some common characteristics. As a general rule, the earlier and more consistently scar tissue is exercised, massaged and warmed, the less possibility of developing any long-term concerns.
Scar formation and scar maturation are ongoing processes. Scars continue to grow and change throughout the recovery process which may take from twelve to eighteen months. Scar massage is an effective way to decrease scar tissue build up and help make scars less noticeable. Massage will not help soften a scar more than two years old.
Scar massage is one method of softening and flattening scars. It serves several important functions:
Promoting collagen remodeling by applying pressure to scars
Helping to decrease itching
Providing moisture and flexibility to the scar
When should I start massaging my scars?
You should start massaging your scars two weeks after surgery. Wait until the sutures have been removed and all scabs have fallen off by themselves. Do not pull your scabs off.
How long is massaging necessary?
You should massage your scars as instructed for at least six months following your surgery or injury. Massaging for more than six months will not hurt your scars and may actually prove beneficial.
How to massage scars
Use the pads or soft tips of your fingers to massage the scar and tissue around the scar. Massage in all three directions.
Circles: Using two fingers make small circles over the length of the scar and the skin surrounding it.
Vertical: Using two fingers massage the scar up-and-down.
Horizontal: Using two fingers massage the scar from side-to-side.
