Showing posts from September, 2015

Ice It Or Heat It? What To Do About 6 Common Sports Injuries

It’s an age-old question among athletes: Should you use ice or heat after an injury? Jumping into an ice bath might not be the most comfortable situation, but ice is the most effective treatment for acute injuries, experts say. You should never heat the immediate area after injury. As a rule of thumb, between five to seven days after immediate injury, you should always ice. Icing a strained or sprained muscle can help reduce swelling and inflammation and control pain by constricting blood vessels in the skin to decrease blood flow. But that doesn’t mean you have to forgo your heat pads for good. Heating promotes blood flow and warmth throughout your muscles, and can be administered with a heating pad or even through physical activity. You can also go for a light jog or walk. This wakes and warms up tight, overused, or injured muscles for a workout or physical therapy session. Injuries should then be followed up with ice. Think you can find a quick fix in pain-relieving creams l…

Guide to Tennis Elbow

Most people who get tennis elbow don't play tennis! In fact, less than 5% of all cases of tennis elbow occur in people who play tennis. Tennis elbow can happen to anyone who repeatedly uses their elbow, wrist, and hand for their job, sport, or hobby. What Is Tennis Elbow (Lateral Epicondylitis)? Tennis elbow is a painful condition caused by overuse of the "extensor" muscles in your arm and forearm, particularly where the tendons attach to rounded projections of bone (epicondyles) on the outside or lateral aspect of the elbow. The muscles you use to grip, twist, and carry objects with your hand all attach to the "lateral epicondyle" at the elbow. That's why a movement of the wrist or hand can actually cause pain in the elbow. Prolonged use of the wrist and hand, such as when using a computer or operating machinery —and, of course, playing tennis with an improper grip or technique—can lead to tennis elbow. It can happen to athletes, non-athletes, children, …

Myofascial Pain in Buttock Muscles

What is Myofascial Pain in Buttock Muscles? One of the most common causes of buttock pain is myofascial pain, which is characterized by pain starting from tight bands of muscle or knots in the gluteal muscles. The gluteal muscles are strong muscles located at the back of the pelvis building up the buttock. The gluteals mainly comprise of three major muscles they are: Gluteus minimus.Gluteus medius.Gluteus maximus. Gluteus minimus, gluteus medius and gluteus maximus start from the pelvis and insert into the upper side of the thigh bone i.e. femur. Many smaller muscles are also present in the deeper side of the gluteal muscles such as the piriformis muscle. The gluteal muscles help in straightening the hip while performing activities, stabilizing the pelvis and aiding in other movements of the hip like side elevation and hip rotation. Gluteal muscles are specifically active while squatting, lunging, running and jumping. The piriformis muscles and gluteus medius are the areas that are…

What is Myofascia?

Fascia or myofascia is the dense, tough tissue which surrounds and covers all of your muscles and bones. This outer fascial covering is very strong and very flexible. In fact, it has a tensile strength of over 2000 pounds. Under a microscope, myofascia resembles a spider web or fish net. It is very organized and very flexible in a healthy state. myofascia can best be described as a complete body suit which runs from the top of your head down to the bottom of your toes. It is continuous, has no beginning or end and can be found almost everywhere in your body. Like yarn in a sweater the entire body is connected to every other part of the body by the fascia. It is a continuous weave of material. And, like a pull in a sweater, damage to an area of fascia can effect other distant areas in your body even years later. In the normal healthy state the fascia is relaxed and soft. It has the ability to stretch and move without restriction. When you experience physical trauma or inflammation t…

Plantar Fasciitis Release Technique

Plantar Fasciitis The name may sound mysterious, the experience isn't. Millions of people undergo any number of the following on a daily basis: a pain in their heel the moment their foot hits the ground in the morning; tenderness in the heel and arch area; pain in the heel or arch area after taking the first few steps following a long period of sitting; discomfort and throbbing in the heel and arch area after long periods of standing. What It Is Plantar fasciitis is painful inflammation of the heel and bottom surface of the foot. It is generally caused by overstretching of the fibrous tissue (fascia) that connects the heel to the forefoot. Breaking the injury cycle requires an overall approach, examining critical elements such as postural alignment, biomechanics, musculoskeletal balance, correct footwear and training. In addition to working on larger corrections in your posture, stride, strength and flexibility, here are a few specific tools to help you get on your road to recov…