Tag: muscles

Everything You Need To Know About Muscle Massage and Its Benefits

Understanding What Muscle Massage Is and the Tools That Can Be Used to Benefit Your Muscle Recovery

According to statistics, 6.1 million Americans received massages four or more times in 2020. A 2008 study tested the effectiveness of muscle massage on athletes to see if short term flexibility in their hamstrings improved. The study found that massage made significant short term changes in hamstring flexibility. 

Our body sometimes needs help to keep our muscles healthy and performing at their optimal level. Muscle massage can help you deal with the aches and pains of daily life. It can also help with muscle recovery and break down scar tissue that can cause long-lasting damage to the muscle. 

In this article, you will gain a better understanding of muscle massage, the benefits, when you should get a massage, and the different tools and machines that can help you in muscle recovery. 

Muscle massage therapy

According to Healthline, muscle massage or deep tissue massage is a technique that is used to treat mainly musculoskeletal issues such as muscle strains and sports injuries. The massage involves applying sustained pressure and using slow and deep strokes to target the inner layers of your muscles and connective tissue. 

Massage aims to help break down scar tissue that is formed after trauma and injury to a muscle. It will help reduce tension in the muscle and tissue. Muscle massage can also promote faster healing because it increases blood flow to the area that is hurt. 

The benefits of muscle massage

Muscle massage therapy offers physical as well as psychological benefits. Since this technique helps to treat muscle pain and stiffness, you feel better after a session, which improves your overall mood. You can go back to your daily activities without pain and discomfort. 

Other benefits include, but are not limited to:

  • Helps muscles recover from sports injuries
  • Helps with chronic pain caused by Fibromyalgia
  • Relieves sciatica pain 
  • Relieves tennis elbow
  • Relieves golfer’s elbow
  • Relieves Plantar fasciitis pain
  • Reduces chronic headaches
  • Reduces lower back pain

How often should you get a massage? 

This is a complex question because the frequency will depend on muscle damage and what it is that you aim to achieve from your massage. Some people go for muscle massage at least once a week to help maintain normal muscle function. If you are injured and there is trauma or damage to your muscles, your therapist might suggest more frequent treatments to help your muscle recover quicker and with less long-term trauma. 

With that being said, it is recommended that you get muscle massage therapy at least once a month. This will help ensure that your muscles are working at their optimal level, as well as help control any chronic pain and tension that you might be feeling due to your job, exercise routine and overall lifestyle. 

Should you massage a muscle that is strained or pulled?

It’s not a good idea to personally massage a muscle that is pulled or has any form of injury. These injuries should be left to a professional. 

Massage can help a range of injuries, including sprains and strains, as well as muscle tears or a pulled muscle. A professional will use a variety of techniques to help stretch out the muscle and loosen scar tissue. Massage can be added to your injury rehabilitation once you have been given the all-clear from a medical professional that says it is safe for you to do this type of rehabilitation. 

Muscle massage helps to increase blood flow, which helps heal damaged tissue. Applying certain pressure to an injured muscle will also help relieve pressure and reduce swelling. A 2015 study showed that massage after an injury may cause a reduction in the inflammatory response and possibly a reduction in muscle damage. 

In that same study, authors wrote: “Recently, a series of studies from the Best laboratory used a rabbit model and “massage-like compressive loading” (MLL) which applied quantifiable and repeatable lengthwise strokes to muscle for 15 min for four consecutive days. These studies reported significantly enhanced muscle force recovery following muscle damage induced by forced eccentric contractions in animals exposed to MLL relative to controls, particularly if the MLL was first administered immediately following the lengthening protocol.” 

Muscle massage tools

It is important to keep in mind that even though most of these tools can be used at home and offer benefits, you need to remember that the tools will not give you optimal recovery and movement. These tools will not replace your professional therapist. A professional knows how much pressure needs to be exerted on specific muscles to get the best results. They also know when your muscles can be treated with massage and when you need to seek medical advice. 

The tools are a good home care treatment that you can do between your sessions to help in your muscle recovery or get you through a painful day before you can see your therapist. 

Massage gun

A massage gun is also known as a percussion massager. It is an electric tool that produces vigorous movements to massage the muscles. They come with different attachments such as balls that are meant to give you different firmness depending on the area that is being treated. 

They are designed to be used on your own but you can ask someone to work on muscles that you can’t reach whilst the muscles are relaxed. When using these devices, please be careful of your bones, and especially your spine. You do not want to use vigorous movements on your spine or other bones because you can cause damage. 

The aim of these devices:

  • Reduce inflammation 
  • Relax tight muscles
  • Reduce muscle soreness and tension

A small study found that percussion therapy did help reduce muscle soreness. Vibration therapy and massage were found to both be effective in DOMS, Delayed Onset Muscle Soreness. 

Massage machine

There are a few different massage machines on the market can be used at home. These machines come with different heads, which are designed to mimic the 5 main massage movements which are:

  • Effleurage (long smooth strokes)
  • Petrissage (kneading, rolling and lifting the muscle)
  • Friction (small circular movements)
  • Tapotement (percussion)
  • Vibration (rocking and shaking movements)  

Most of the machines vibrate regardless of which applicator you choose to use. Science has shown that vibration increases blood flow, which helps to heal a muscle faster. The vibrations also help to reduce muscle pain and spasms. 

One of the most common massage machines is a TENS machine that uses about 100Hz, which has been shown to neurologically block pain. That makes massage machines one of the most common massage applications used at home. They are easy to apply and you do not need help from someone else to apply pressure. You simply need to stick on the electrodes and push the on button. 

You can use massage machines every day. Just remember to read the instructions to see which applicator can be used on specific areas of the body. 

Massage stick

A massage stick is a handheld massage device that is used to break up muscle tissue. It helps to increase blood flow which will facilitate the healing response in your muscles. They can come in many shapes and sizes. 

The most common massage stick is usually covered in plastic, rubber or foam. They can also have spikes or gear-like looking objects stuck on the outside of the stick to help penetrate the muscle deeper. 

The aim of these devices is to help with the elasticity and flexibility of your muscles. This can help with your range of motion, can reduce muscle soreness, and prevents extra stress and strain that is placed on your muscles, which can lead to overuse injuries. 

Massage foam roller 

Foam rollers are considered a form of self-massage. This treatment can be uncomfortable and you need to make sure that you are rolling your muscles and not your bones. The rollers help to break up adhesions, reduce stiffness, decrease muscle soreness and increase blood flow. They can also help to improve your muscle recovery and performance. 

Foam rolling can be done on a daily basis to help stretch out your muscles after a long day of work or exercise. A 2019 study tested the effectiveness of foam rolling before and after the participants sprinted. It was found that foam rolling after a sprint resulted in reduced muscle pain.

When should you see a professional? 

The devices that we have mentioned above can be used at home and will help you take care of your muscle health. You should seek professional help when sharp or burning pain interferes with your normal everyday life. If you rate your pain 5+ out of 10, it is time to go see a professional, as there could be something else happening in your muscles other than normal fatigue. Having a better understanding as to why the pain is there will help your recovery journey go faster. 

Conclusion 

Going for regular muscle massage will help you recover faster, maintain good muscle condition, and prevent injuries.

Chris Pine once said: “ I like a deep sports massage- a casual beating up. I try to get them whenever I can, usually more if I’m getting in shape for a role.” 

Takeaways:

  • Always drink water after a muscle massage to help get rid of unwanted toxins in your body
  • Massage tools and machines do not replace the work that can be done by a professional but will benefit the overall treatment journey 
  • When using a massage tool at home and you feel sharp pain, stop right away and go see a professional
  • You should not cause any bruising to yourself or to others when using the massage tools
  • Make sure you do not apply any pressure over bony areas

To learn more about massage techniques and how they can help with muscle recovery and prevent further injuries, join our emailing list. 

Muscle Healing

Muscle strain, muscle pull, or muscle tear is the detachment of muscle from its tendons, which is a connective tissue that helps attach the muscle to the bone. Many also experience muscle damage, which causes the muscle fibers to completely tear off from the tendons while also breaking blood vessels. Muscle damage can also cause localized bleeding, accompanied bypain, irritation due to blood vessel breakage, swelling, and bruising at the site. 

Grades of muscle strain:

Muscle strains are divided into 3 grades to diagnose and treat them easily. This depends on the severity of the muscle strain you might have suffered from.

  • Grade 1: A mild form of strained muscles where few fibers are damaged or extended beyond their capacity due to undue pressure. You will experience discomfort and tenderness around the affected area but you will not lose strength or dexterity. 
  • Grade 2: A moderate form of muscle strain with multiple injured fibers and accompanied by intense muscle pain and severe tenderness. You can feel a visible loss of strength. There might be a bruise in the affected region. 
  • Grade 3: A severe injury followed by the complete impairment of muscle function. The muscle fibers snip off completely from the tendons or tears away from each other in two different fragments. It is accompanied with extreme pain, tenderness, swelling, and bruising, and you may feel a noticeable gap under your skin where the muscle is injured. 

Phases of muscle healing:

There are 3 main phases for the healing of muscle fibers, through which a strained muscle passes to regenerate to its maximum potential again. The following are the 3 main phases: 

  • Destructive Phase/ Inflammation Phase: It is the first stage of muscle healing, which is characterized by muscle fiber breakdown and tissue damaged, followed by formation of blood clot and a substantial inflammatory response.  
  • Regeneration Phase: It starts within 4-5 days of the muscle injury, with a peak time in 2 weeks, and diminishes within 4-5 weeks. This phase is characterized by dissolution of damaged tissue, which is followed by the activation of the cells that are responsible for the regeneration of the new muscle fibers.
  • Remodeling Phase: This is the final stage of muscle healing, which shows the maturation of the new cells with restoration of the muscle function capacity. This is accompanied by the development of the scar tissues. 

Treatment for the strained muscle:

Home remedies: 

Grade 1 and grade 2 muscle strains can be treated at home. The RICE technique is one of the most common techniques that can be used at home for muscle strains. 

  • Rest: You should provide rest to the affected muscle and avoid activity that might put undue strain on the damaged muscle and worsen the condition. 
  • Ice: You will be experiencing inflammation at the affected area, but this can be handled by applying ice covered in cloth for 15- 20 minutes at the desired area. Ice tends to be the best anti inflammatory and a successful pain reliever. 
  • Compression: You can also use elastic bandages to wrap around the affected area, which will provide support to the damaged muscle as well as help in reducing the inflammation. 
  • Elevation: Elevating the damaged area will also help reduce the inflammation and water retention, and will allow the fluid to rotate back to the heart easily and get enough oxygen to support the injured area. 

Dietary guidelines:

Muscle injuries can be treated faster if proper dietary recommendations and supplements are followed. The follow are recommendation to boost the healing process: 

  • Consuming protein rich foods will help you in reducing the risk of muscle loss. It will also aid you in regaining muscle mass once you resume your exercise routine.
  • Consuming fiber rich fruits, vegetables, and whole wheat will help you maintain a healthy weight, which will reduce the fat mass as well as the pressure on the damaged muscle. 
  • Vitamin C rich foods or supplements should be taken in order to generate a higher amount of collagen, which is responsible for rebuilding of damaged muscle. It is also a great anti inflammatory, which will help in reduction of swelling. 
  • Omega 3 fatty acids found in fish will also help in the reduction of swelling. 
  • Zinc is required for wound healing, and can be found in meat, shellfish, fish, pulses, legumes, seeds, nuts and wholegrain. It also helps in tissue repair and regrowth. 
  • Creatinine is a main substance for muscles, which can be found dominantly in meat, poultry and fish, or can be taken in the form of supplements. It will boost the recovery process and will also help to regain the muscle that is lost during the injury. 
  • Glucosamine is a natural substance which makes up the tendons and ligaments found between the joints. It can be taken in the form of supplements. It is known to reduce pain effectively.  

Medical treatment:

Doctors can aid you by diagnosing which grade of strain you are suffering from and by customizing the required activity plan for you. They can also help diagnose if the muscle injury requires braces or any form of support. 

In order to reduce the pain and inflammation you can consume NSAIDs (Non Steroidal Anti Inflammatory Drugs) ibuprofen or naproxen. NSAIDs should not be consumed if you are suffering from kidney disease, gastrointestinal bleeding or are taking blood thinner. Instead, acetaminophen is best, which will help reduce pain but doesn’t aid in anti-inflammation. 

Prevention:

As the popular saying goes, “Prevention is better than a cure.” Let us look at some of the preventions as well.   

  • Avoid stretching the injured muscle itself without help from a professional.
  • Plan an exercise routine with your physical therapist.  
  • Stretch after the exercises. 
  • Warm up before performing rigorous exercise.

Everything You Need to Know About Soft Tissue Therapy and More

Gain a Deeper Understanding of What Soft Tissue Therapy Is, and How It Can Help Different Muscle Problems

Did you know that about 3 million Americans sustain whiplash injuries every year? Of those 3 million, half of them suffer from chronic pain caused by whiplash, and about 300,000 Americans become disabled due to the pain of whiplash. 

Soft tissue damage can be as simple as a sprained ankle or can be something more severe. Soft tissue damage is painful and can take up to 3 months to heal. Sometimes, soft tissue does not heal properly and can cause permanent damage. 

Soft tissue therapy can help break down the issues in the muscles so that your muscles can heal correctly. Soft tissue therapy ensures that there are no long-lasting negative effects on your body. 

In this article, we take a look into soft tissue therapy, the benefits of this natural treatment, and how it can benefit different muscle problems. 

Soft tissue therapy techniques

There are a few different techniques that are used to manipulate soft tissue to help break it down and allow the muscle to heal. You can be certain, however, that no matter which technique is used, is will not be soft or gentle. Soft tissue therapy techniques can be aggressive and can create some discomfort. 

Keep in mind: After your soft tissue therapy, you might feel a bit tender and bruised. Apply heat to the area that was treated. You should not be as uncomfortable the next day. If you are, you need to seek medical help, as something could have been damaged during your session. 

  1. Soft Tissue Release (STR)
    This technique starts with a pressure that is applied to your affected muscle, which will create a temporary attachment point. Then your therapist can move your muscle into a pain-free stretch. This technique is beneficial for targeting specific areas of tension within a muscle. The movement that is done will allow you to stretch out the muscles that you find difficult or painful to stretch on your own. 
  2. Post Isometric Relaxation (PIR)
    This technique is best used on tight hamstrings, which can result in lower back pain. The technique starts with your therapist gently stretching your hamstrings to a point of first resistance. You will then resist your therapist by pushing your leg away from your body for about 10 seconds. You then relax and your therapist will stretch your hamstrings once again. When you’re ready, the resistance level goes up by one and you repeat this 3-5 times. It is a great way for you to reduce muscle spams. 
  3. Myofascial Release (MFR)
    It can take a long time for the professional to get the muscle and the fascia warmed up enough to be able to perform this technique. Once the muscle is warm and more relaxed, pressure is applied to the problematic fascia. The pressure is sustained and a bit more gentle than the other techniques we spoke about previously. The technique is done without oil and creams. It is ideal to release fascia tension. 
  4. Trigger Point Therapy (TPT)
    This is one of the most common soft tissue therapies out there. Most people know that when a muscle is stiff and sore, they apply constant pressure to the painful area and eventually the pain goes away. A professional will determine the exact point in the muscle that is causing the spasm. They will then apply firm pressure to that point using their thumb or massage tool. Pressure is held for 30-60 seconds at a time and then released. This technique is done until the trigger point is released.
    TPT is very effective but it is not that relaxing, as you will feel sharp shooting pains before the muscle relaxes into it. 

There are many more techniques out there but, the four that we have spoken about are the most common ones used in treatments today. 

Soft tissue manual therapy 

According to The International Federation of Orthopaedic Manipulative Physical Therapists, manual therapy techniques can be defined as: “Skilled hand movements intended to produce any or all of the following effects: improve tissue extensibility; increase range of motion of the joint complex; mobilize or manipulate soft tissues and joints; induce relaxation; change muscle function; modulate pain; and reduce soft tissue swelling, inflammation or movement restriction.”

Soft tissue manual therapy is a treatment that is performed by a professional where they only use their hands, forearms, and elbows, as well as their knowledge, to treat soft tissue damage or inflammation. The treatment may include moving the joints, muscle stretching, passive movements, and more to help treat the muscles and tissues that are affected. 

Integrative soft tissue therapy 

Integrated soft tissue therapy is a highly successful treatment that is used to assess and manage soft tissue injuries. This therapy is used mainly to optimize athletic performance. IST takes a holistic approach to assess and treat injuries and works on allowing all the elements of your body (mechanics, soft tissue, and nerve function) to heal and ensuring that they are working together to achieve optimal function. 

You will find that chiropractors often use this technique on their patients because they have an understanding of the nerves as well as the mechanical function of the joints and bones in the body. 

Professionals will not only use massage to help heal the muscles, but will also use shockwave therapy, acupuncture, soft tissue techniques, and tape to ensure that you get the best results. 

Diversified soft tissue therapy 

Diversified soft tissue therapy is a new innovative therapy that mixes pilates and soft tissue therapy. The idea is that this technique does not stick to one modality. This therapy focuses on anatomy and biomechanics, as well as overall physiology to help the body heal as a unit. 

These practitioners use orthopedic massage, pilates, functional fitness, systematic strength, and health coaching to treat your body. This treatment is good for the following conditions:

  • Post-surgery
  • Muscle injuries
  • Chronic pain
  • Lack of flexibility 

Soft tissue physical therapy

Soft tissue physical therapy is a mobilization form of manual physical therapy. A licensed practitioner will use hands-on techniques on your muscles, ligaments, and fascia to break adhesions or trigger points to help optimize your muscle function. 

When your muscle tears or suffers any form of trauma, your body tries to heal the muscle quickly by creating new tissue to knit the muscle back together. Sometimes these new tissues pull against one another and form trigger points in the muscle. These points are very painful and can be debilitating. Your therapist will use different techniques to break down these points and help the muscle heal correctly. 

Soft tissue swelling treatment

If you suffer from a muscle sprain or strain, there are a few things you can do at home to help reduce swelling. Firstly, you need to go seek medical help to ensure that nothing is broken and that there is no nerve damage. 

Once you get the all-clear, go home and use R.I.C.E. :

Rest

Ice

Compression

Elevation

This will help reduce swelling as well as help with pain management. Research has shown that an estimated 1 ankle sprain occurs per 10,000 people each day. Researchers also note that they cannot prove how well R.I.C.E. works because each injury is different. However, you should be proactive and use this treatment to help with swelling before you start with your soft tissue therapies. When you go to a professional, they will use the R.IC.E technique to help get your muscles ready for the soft tissue treatment, depending on what is needed. For example, for ankle injuries, research shows that intermittent pneumatic compression, which involves inflation and deflation of a device over 30 minutes, proves to reduce pain and ankle function better than if you just use a compression bandage. 

Soft tissue fascia therapy

According to Healthline, Fascia is the fibrous connective tissue that protects and supports muscles and organs throughout the body. When there is inflammation across your fascia tissues, it causes extreme pain and stiffness. 

Soft tissue fascia therapy is a treatment that is conducted by a trained professional. The professional will focus on this specific type of connective tissue. The technique used for this tissue is normally ART, which is the Active Release Technique. This is when the professional combines muscle manipulation and movement to help treat the issue at hand. The therapist can also use MFR, which we discussed earlier. 

One of the most common fascia tissue condition is known as Plantar fasciitis. This is a condition that affects the feet.  

What conditions can be treated using soft tissue therapy?

There are numerous conditions that soft tissue therapy can treat, including but not limited to:

  • Whiplash
  • Lower back pain
  • Chronic neck ache
  • Tension headaches
  • Shoulder strains
  • Frozen shoulder
  • Carpal tunnel syndrome
  • Shin splints
  • Sciatic nerve pain
  • Plantar fasciitis
  • Bursitis
  • Tennis elbow
  • Golfer’s elbow
  • Muscle inflammation 
  • Tingling, numbness or weakness in a muscle
  • Strained or sprained muscles/joints 

Conclusion 

A 2016 study looked into the effectiveness of soft tissue therapy for management of musculoskeletal disorders and injuries of the upper and lower extremities. Localized relaxation massage provided the participants with added benefits, as well as long term benefits for people who were suffering with carpal tunnel syndrome. The myofascial release helped people who suffered from lateral epicondylitis more so than sham ultrasound treatment. They also found that myofascial release helped people with plantar fasciitis by releasing the main muscles/fascia in the feet, namely the gastrocnemius, soleus and plantar fascia. 

Soft tissue therapy is not a pleasant treatment to have. It can be painful at times and other treatments that are used with it will give you more benefits. 

Takeaways

  • Discomfort is normal after a soft tissue treatment
  • If your pain does not go away after 4 weeks, you need to seek a medical doctor
  • Drink water after a treatment to help flush out the toxins released during your session
  • Apply heat to the treated area to help soothe the muscles
  • Always go to someone qualified and trained in soft tissue therapy. Do not try to release your muscle spasms yourself without a professional showing you how to do it safely first.

To find out more about different natural and alternative treatments that you can use to help heal your muscles and ensure that your body is working at its best, sign up for our email service. 

Fascia: The Mystery

You might be thinking, what is this word, and why haven’t I ever heard of it before? 

Fasciae (the plural of fascia) are quite a mystery, not only to the general public, but also to researchers and medical specialists. However, they play an extremely important role in proper body functioning. A fascia is like a plastic wrap under our skin that helps to hold muscles, organs, and blood vessels in place. Fasciae restrain these body parts from moving from their position while we are moving, bending, running, jumping, and exercising freely out in the world.

You may have questioned why your organs stay in place without falling to the bottom of your abdomen. This is because fasciae are attentively doing their work, holding your organs together in their place.

Fasciae are spread throughout our body from head to toe, holding us together. They act like the white fiber of an orange, working to encapsulate every cell of our body in its place. While fasciae may seem to be a hidden mystery in the medical world, they are everywhere in our body! 

Composition of Fasciae:

Fasciae are made up of collagen and ground substance. Collagen gives structural mechanical properties to fasciae, as it encapsulates the bundles of wavy fibers which tend to straighten under tension. Ground substance is a white sticky substance whose consistency matches that of an egg white. It fills the gaps between the collagen and holds minerals, nutrients, and other important elements of the fascia.  

3 Types of Fascia:

Fascia is a fibrous connective tissue which spreads throughout your body. There are three main types of fascia. 

  • Superficial fascia: mostly found under the skin. It is the outermost layer of fascia. 
  • Deep fascia: found around muscles, tendons, ligaments and bones, holding them in position. 
  • Visceral fascia: keeps organs in place in our body so that they don’t move or collide with each other, causing severe injury. 

3 Ways to Keep Fasciae Flexible and Healthy:

  • Move more: Exercise helps keep your fasciae healthy, as moving will make them more flexible.
  • Stretch regularly: Stretching helps reduce pain and improves the flexibility of the fasciae, hence reducing the pain.  
  • Focus on posture: Sitting all day with a slouched posture and walking with a poor posture also affects fasciae. which may get shorter and tighter, causing pain. Maintaining posture while standing and sitting is a good way to keep fasciae flexible and loose.

Methods to Relieve Painful Fasciae:

  • Stretch 10 minutes daily: Stretching helps elongate the muscles, thus relieving tension between the muscle and fascia. You need your fasciae strong, healthy and flexible in order to maintain a wide range of motion. 

For best results, maintain a stretch for 30 seconds to 1 minute, and avoid getting into postures that are too deep or painful. 

  • Hydration: Proper hydration helps every cell in our body to function properly, including the cells of fasciae. Hydration will help a fascia to function properly.
  • Acupuncture: With its immeasurable benefits, acupuncture can be used at pressure points to help relieve the stress and tightness of fasciae and muscle, thereby helping them to relax. 
  • Foam rolling: If you’re unsure exactly which fascia is causing problems, foam rolling does most of the work in finding which fascia is painful and tight. A foam roller will target the pressure points and the tight fasciae, and with time, they will reach their optimal health.  
  • Massage therapy: During a massage, you feel relaxed and lightweight due to the fact that the massagers hold and release tight points. This helps tight muscles and fasciae to relax, thus ridding your body of pain and stress. 
  • Heat therapy: Relaxation of the muscles and fascia induced by heat dates back to the 14th century. Providing heat at a therapeutic range (40 degrees) has multiple benefits on muscles, as heat helps reduce soreness and pain, increases range of motion, and increases flexibility. 
  • Yoga therapy: Yoga is much like a physical therapy with a wide range of benefits. Yoga therapy will increase flexibility, strength, and proper balance.   

Plantar Fascia: 

The plantar fascia is one of the most commonly known fasciae, as numerous individuals suffer from heel pain due to plantar fasciitis. There is a band of connective tissues that run across the bottom of the feet, connecting the heel bone to your toes. This band absorbs all the impact and stress caused by exercise and other activities.

When impacted, the band starts swelling near the heel, causing intense, stabbing pain across the heel. This pain may subside after taking a few steps.

Plantar fasciitis can be caused by excessive weight, certain types of exercises that place a lot of stress on your heel tissues (like ballet, aerobic dances, etc.), age, and occupations that keeps you on your feet. 

Healing of the Plantar Fascia: 

Plantar fasciitis can be cured with many home based exercises. Ful recovery may take anywhere from a few days to a few weeks or even months. You should avoid doing exercises that create stress on the heel and substitute them with other forms of exercise. Stopping exercise entirely will only stiffen the muscle and worsen the condition. 

The following approaches may help you relieve pain due to plantar fasciitis:

  • Protect the heel:  You can use orthotic devices in your shoes to absorb impact. Whichever shoe you are wearing, make sure to use an insole or orthotic device to protect your heel. 
  • Support your feet: Support your feet by wearing high soled and cushioned shoes. These shoes tend to support your feet and provoke less damage.
  • Stretch your feet: Stretching has a large effect on the plantar fascia, and will help to relieve the pain and reduce inflammation.  
  • Reduce pain and inflammation: There are multiple ways to reduce the pain and inflammation of plantar fasciitis. You can put ice on the inflamed area to reduce the inflammation. Taking non-steroidal medications will help reduce the pain, as well as the inflammation.

Muscle Movement Therapy

Since our early times, movement in the form of dance and song was considered a part of healing. In recent times, movement is still an important part of life and it is also used as a healing technique in many of the traditional medicinal areas to improve a wide variety of conditions.

Movement technique or physical movement provides a large range of benefits such as ease of restricted movement, increased support and flexibility, improved posture, enhanced stability, injury healing, greater longevity, improved circulation, stress relief, and pain relief, as well as many other benefits.  

Nowadays, physical therapists are the main source of muscle movement therapy. Physical therapists also help increase awareness regarding movement and spread the word of its benefits. First, physical therapists will perform full physical examinations and evaluate their patients. They come to a clinical diagnosis and prognosis and then create a plan for achieving the patient’s short and long term goals. Physical therapists provide a customized plan according to the patient’s condition, and implement it to provide maximum benefits.

Types of Physical Therapy:

There are different types of movement therapy and physical therapy that can be used by the physical therapist for the appropriate condition.

  • Orthopedic physical therapy: This therapy will help you treat musculoskeletal injury that may involve fractured bones or ruptured muscles, tendons, ligaments, and fascia.
  • Pediatric physical therapy: This aims to manage and treat developmental delays in infants, children, and adolescents that may have impacted musculoskeletal development.
  • Neurological physical therapy: This therapy is mainly used in people who are suffering from neurological conditions that have impacted their movement, causing paralysis and restriction in movement. In some situations, this therapy can help reverse paralysis.
  • Cardiovascular and pulmonary therapy: This therapy is mainly done on patients who have undergone surgery for heart or lungs, and is mainly used to enhance endurance and stamina.  
  • Wound care therapy: This therapy helps enhance the circulation of oxygen at the injured area, making sure the area gets completely oxygenated.
  • Vestibular therapy: This helps to maintain the balance and coordination which is disrupted due to any ear problem.
  • Pelvic floor rehabilitation: This therapy is used to treat conditions pelvic or urinary conditions.
  • Decongestive therapy: Fluid retention can occur in certain parts of the body and cause health problems. Decongestive therapy helps to drain all the fluid from those areas.

Conclusion:

There are numerous benefits of movement, whether it is related to a medical, mental, or even emotional condition. Movement and physical therapy relieve certain stresses from your body, which helps you recover and live the best life possible. 

Natural Ways To Increase Your Range of Motion

Understanding Range of Motion and How You Can Increase It Naturally

Some of us might not realize that our joints are not moving at their optimal range. You should be able to move your joints around without feeling any type of pain or restriction. 

Range of motion is the range through which a joint can be moved. There are different types of range of motions. Each joint is meant to move differently depending on the muscles, tendons, and ligaments that surround it. 

Restricted range of motion can be caused by:

  • Inflammation of the soft tissue
  • Muscle stiffness
  • Pain
  • Joint dislocation 
  • Fractures in nearby areas of your body 
  • Medical conditions 

After reading this article, you will have a better understanding of what range of motion is, as well as natural ways to increase your range of motion without using medication or taking extreme measures such as operating. 

What is the range of motion around a joint?

When we talk about the range of motion (ROM) around a joint, we are talking about both the distance a joint can move as well as the direction in which it can move. Doctors have defined standard ranges of motion for your joints. If your joints do not move the way that they are meant to, then you have restricted ROM in that specific joint. 

In this study, researchers determined the ‘normal’ range of motion that different age groups should have in different joint areas. For example, they determined that a Hip Flexion movement in a female aged 20-44 should have a ROM between 132.5 degrees – 135.1 degrees. 

How can you prevent limited range of motion?

Preventing and treating a limited range of motion can be done in a natural and holistic way. There are exercise routines as well as different types of massages that you can do to help regain movement in a specific joint. The best part about these exercises, as well as massage, is that you can do them in the comfort of your own home. 

You can increase your range of motion by doing specific exercise movements that are designed to help increase your range of motion. Make sure that you speak to your doctor before you start to perform any form of exercise to make sure that it is safe for you to do so. 

Omega oils are also a great way for you to look after your joints. Some experts say that you should oil your joints from the inside out. Research has found that people who eat fish high in Omega-3 are less likely to develop rheumatoid arthritis. Omega-3 may also help to reduce joint swelling and pain. 

Another great way for you to increase your range of motion is massage. Massage has been around for a very long time and it is there to help increase blood flow, heal muscles, and aid in relaxation. As a professional massage therapist, I have found that massage and certain stretches and movements have helped my clients increase their range of motion tremendously. 

Self massage to increase range of motion

You might be wondering: how does massage help with range of motion? Massage increases range of motion because it increases muscle tissue elasticity. If you have poor muscle elasticity, your muscles will limit the amount of movement that your joints are able to perform.

In a study that was done in 2015, researchers compared the difference between manual massage and foam rolling on the knee and hip area. They found that manual massage improved the range of motion by 13–15°. Overall, the study found that manual massage increased the range of motion more than when people used the foam roller. 

Self massage might seem like a difficult thing for you to do but it is actually simple. All you need to do is identify the area that has limited range of motion. Apply some cream or oil to that area and then apply a firm pressure going in the direction of your heart. You will increase the elasticity in that muscle, as well as the amount of lymphatic drainage, which will help with detoxification in the body. 

Exercises to increase range of motion

There are three types of exercise categories that will help with ROM: Active, Active assistive, and passive. 

Active: Active exercise is when you move the joint by yourself without any help from another person. For example, you actively flex and extend your ankle as well as move the joint around in a circle. 

Active assistive: Active assistive exercises rely on the effort that you put in, as well as effort put in by someone else. This other person can be a professional or someone who is there to help you through your healing journey. These movements are helpful when it is painful to flex or extend the joint by yourself. For example, if you have hurt your shoulder, someone will grab your arm whilst you relax the muscles in your arm. They will then slowly move your arm out and to the side. They will then stop at the point of pain and let the muscles and joint rest there for a few seconds before bringing your arm back to the side of your body. 

Passive: These are exercises that rely on the effort of someone else. These exercises are normally performed when you are unable to move the joint by yourself. These types of exercises are often done after you have just had an operation or injury, or you just are not able to move the joint by yourself. The professional will hold onto the joint and move the limb without you engaging any of the muscles that surround the joint. 

According to blog.arthritis.org, physical activity helps reduce pain and increase range of motion in people who suffer from arthritis. Even if you do not have arthritis, you may get the same benefits when it comes to increasing your range of motion. 

Ways in which you can increase range of motion in specific areas of the body 

We are now going to look at specific exercises that you can do that will help your range of motion in specific joints. 

How to increase range of motion in your shoulders

There are different exercises that you can do that will help increase your range of motion in your shoulder. Harvard Medical School released an article showing you which exercises can help increase mobility. 

  1. Pendulum Stretch
    Firstly you need to relax your shoulder. Stand or lean over slightly and allow your affected arm to hang down. You are then going to want to swing your arm in a small circle. Do 10 circles in each direction once a day. 
  2. Finger Walk
    Face a wall about three-quarters of an arm’s length away. Reach out and touch the wall with your fingertips at waist level. You want your elbow to be slightly bent and then you are slowly going to walk your fingertips up the wall like a spider. Keep going until you reach a point of pain or discomfort. Once you have reached that point, leave your arm there for a few seconds and then slowly walk your fingers down the wall. Do this 10-20 times a day. 

How to increase range of motion in your knees

There are many different methods and exercises to increase range of motion in your knees. A 2008 study shows the best movements and exercises to increase range of motion in your knees.

  1. Heel Slides
    Lie on your back or sit on the floor. Make sure that your legs are stretched out and are as straight as possible. You are then going to slowly bend your knee by sliding your heel towards your buttocks and then back down to the starting position. Each set will consist of 10 of these movements. You want to do 3 sets of 10 once a day with 45 seconds rest between each set. 
  2. Knee Flexion
    Begin by lying face down. You can place a pillow underneath your stomach if this is more comfortable. Place a resistance band around your ankles and slowly bring your ankle towards your head. You do not want to go past the point of pain. Slowly pull on the band to flex your knee, hold it there for a few seconds and then bring your ankle back to the starting position. Perform this exercise three times a day for best results. 

How to increase range of motion in your hips 

There are so many different hip exercises out there. Finding the right ones for you might take some time, and you may need to consult a professional to ask which routine is best for you and your specific situation. Here are a few of the more common hip exercises that you can do. 

  1. Hip Circles
    You are going to stand on your right leg and lift your left leg. Then, move your left leg in a clockwise circle. Do 20 circles and then change directions. Once you have done both directions, change legs and do the same on your right hip. 
  2. Sidestep with band/exercise belt
    (Make sure that you keep your toes facing straight ahead. You can increase the intensity of this exercise by lowering the band and lowering your squat position.)
    First you are going to stand in a half-squat position. Place the resistance band around your lower thighs. Then, engage your hip muscles as you slowly take small steps to the side. You want to take 8-15 steps in one direction and then take 8-15 steps in the opposite direction. 

Conclusion 

It is now safe to say that you have a better understanding about range of motion, as well as how you can increase your ROM using natural ways. Exercises and the massages might take you a bit longer than medication or surgery to fully resolve any issues, but there are a multitude of benefits to increasing your range of motion holistically. At the end of the day, the natural way will not only increase your range of motion, but it will also help to strengthen the muscles around the joints. This will increase your overall muscle and joint health in the long run. 

Always remember that:

  • When you massage, apply more pressure towards your heart and less pressure away from your heart. This will ensure that you go with your body’s natural cycle and blood flow. 
  • Do not go past the point of pain when you are doing your exercises. If it hurts, you need to stop. Pain does not equal gain. It can cause injuries. 
  • If you are still struggling with your range of motion, consult a doctor. There might be a neurological issue or a fracture that you are unaware of. 

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