Eating for a healthier body. 9 tips.

9 tips for a healthier body.

1.  Eat more raw fruit and vegetables.         
2.  Steam vegetables rather than boil.
3.  Eat more fibre - Wholewheat bread, cereals and pasta.
4.  Instead of frying, try poaching, steaming or grilling.
5.  Cut down on fatty foods such as sausages and pastry.
6.  Cut down on sugar.
7.  Cut down on salt.
8.  Cut down on pre-packaged food.
9.  Chew each mouthfull.

Muscle Referral pain and trigger points

Muscle Referral Pain and Trigger Point Therapy.

When muscles are injured and a nerve is pinched, the muscles that the nerve(s) runs through will develop Trigger Points in response to the pain and will send a pain signal where there isn't necessarily an injury, causing referred pain. For example, if you have pain in lthe lower back, the muscles in your buttocks will be to tight, causing it to press on the nerve sending a message of pain to the back.

Trigger Point Therapy releases the point of pain and not the referral pain area by applying pressure directly at the site of the Trigger Point for a short period of time. This breaks up the muscle fibers within the adhesion and releases the toxins that have built up. Once the muscle fibers are broken up, they begin to repair and eventually they return to their natural state, ultimately releasing the muscle memory associated with the injury and healing the pain.

What is Scar tissue?

What's scar tissue?

Scar tissue is a fibrous material that binds itself to damaged soft tissue fibers in an effort to repair the damaged fibers back together. But it also creates a weak spot at the injury site if not treated properly.
Do you get re-occuring injuries!! You most likely have a scar tissue problem.

So what can you do to get rid of scar tissue?
Massage, deep/soft tissue massage. Massage is the only treatment that will reduce and re-align scar tissue. Ice won't do it. Heat won't do it. Exercises won't do it. Only massage will get rid of scar tissue.

If you can't get to a qualified therapist.. then..
I would recommend a massage balm?
Cooling Balm. This special balm has essential oils which are anti-inflammatory and is very effective in treating soft tissue injuries, like sprains, strains and all types of aches and pains. It includes all-natural ingredients, has no side effects and best of all, is handmade by myself. So if you're suffering with any type of pain... Then buy a jar..

Common Elbow conditions..Elbow pain, Tennis Elbow, Golfers Elbow

Common elbow conditions

 

Golfers elbow, throwers elbow, tennis elbow, elbow pain and elbow tendonitis.

Pain is most often experienced anywhere from the elbow joint to the wrist.

Damage occurs by small rears to the muscles, tendons and ligaments around the elbow joint and forearm. Forming scar tissue and calcium deposits. They cause a restriction of movement, inflammation and pain. If untreated, this scar tissue and calcium deposits can put so much pressure on the muscles and nerves that they can cut off the blood flow and pinch the nerves responsible for controlling the muscles in the forearm.

What causes elbow pain?
Any action, which involves a repetitive and prolonged strain on the forearm, direct injury, or fall onto the elbow. Poor technique will contribute to the condition, such as using ill-fitted equipment, like golf clubs, tennis racquets, work tools, etc.

Treatment.

Soft tissue massage and trigger therapy by a sports massage therapist is one of the most effective treatments for removing scar tissue and speeding up the healing process of the muscles and tendons.

Once most of the pain has been reduced, the next stage is rehabilitation to regain and improve the strength, power, endurance and flexibility of the muscles and tendons that have been compromised.

Suffering from pain and muscular inflammation!!! Try including fresh pineapple and Kiwi into your diet regularly.

3 COMMON TRIATHLON INJURIES

Runner’s Knee (Chondromalacia Patella)

This is one of the most common injuries that occurs among runners and cyclists,  excessive force causes that cartilage to become roughened or softened, causing pain. Weakness of the medial quadriceps muscle is responsible.
Treatment - The roughened kneecap may smooth out over time if offending activities are stopped. RICE therapy and avoiding hill climbs in both running and cycling. Cyclists may try riding higher in the saddle or stand more when climbing. Strength training is used primarily to prevent injury and should be limited when injured. Deep tissue massage to loosen tight/shortened muscles surrounding the knee and hip flexors aiding in the patella gliding with a smoother function.

Achilles Tendonitis

Pain is usually located in the posterior calf and may be more localized to its insertion point on the heel.
Worn out/improper fitting shoes or poor cleat positioning is one cause or a new shoe or cleat, especially when leg extension is increased.  
Treatment - RICE therapy with training volume and intensity reduction to relieve symptoms. Avoid hilly terrain, lowering the seat by a few millimeters may help to reduce stretch on the calf. A heel pad or lift may help if symptoms are from new shoes with a lower heel. Deep tissue and soft tissue massage to to remove scar tissue and to loosen tight muscles and gain more flexibilty and strength in the ankle.

Swimmers Shoulder

Swimming, especially freestyle, causes the shoulder to undergo repetitive overhead motion which may compromise the rotator cuff muscles, causing pain and ruducing the range of motion (ROM), sometimes devloping into frozen shoulder.of impingement in the rotator cuff. It often begins due to volume and/or intensity overload while practicing poor technique. Symptoms usually are reported as pain at the shoulder during the late recovery phase and early catch phase of your stroke.

Treatment - RICE therapy, a reduction in training, anti-inflammatorys and physical therapy/rehab.  Soft tissue massage to reduce scar tisuue and trigger therapy to increase mobilisation of the joint.

Advice

As with any injury if symptoms continue for more than 4-5 days or worsen in any way see a sports therapist for treatment and recommendations. If you wait for it to just “go away” you may end up developing a more chronic condition that could hamper your training and season goals.

Suffering from hip pain!

Hip Pain
Iliopsoas Tendonitis and Iliopsoas Syndrome

What Causes Iliopsoas Tendonitis and Iliopsoas Syndrome?
Iliopsoas tendonitis is predominately caused by repetitive hip flexion or overuse of the hip area, resulting in inflammation. Iliopsoas syndrome, on the other hand, is caused by a sudden contraction of the iliopsoas muscle, which results in a rupture or tear of the muscle, usually at the point where the muscle and tendon connect.Athletes at risk include runners, jumpers and participants of sports that require a lot of kicking. Also at risk are those who participate in strength training and weight lifting exercises that require a lot of bending and squatting.

Symptoms!
Hip Pain and tenderness are common symptoms of both conditions; however the onset of pain associated with iliopsoas tendonitis is gradual and tends to build up over an extended period of time, whereas the pain associated with iliopsoas syndrome is sudden and very sharp.

Treatment!
Immediately following an injury, or at the onset of pain, the R.I.C.E.R. regime should be employed. This involves Rest, Ice, Compression, Elevation.

The next phase of treatment (after the first 48 to 72 hours) involves soft tissue massage therapy, the application of heat and ice. Massage is one of the most effective treatments for removing scar tissue and speeding up the healing process of the muscles and tendons. Trigger therapy is also applied.

Once most of the pain has been reduced, it is time to move onto the rehabilitation phase of your treatment. The main aim of this phase is to regain the strength, power, endurance and flexibility of the muscles and tendons that have been injured.

What to do with pulled muscles, scar tissue and injury.

Have you ever had an injury that just won't heal?  Pulled a muscle? Over-stretched it, torn it, strained it, sprained it. You may have a problem with scar tissue.

The first 72 hours
Without a doubt, the most effective, initial treatment for soft tissue injury is R.I.C.E.. This involves the application of (R) rest, (I) ice, (C) compression, (E) elevation.

The problem with scar tissue
Scar tissue is made from a very brittle, inflexible fibrous material. This fibrous material binds itself to the damaged soft tissue fibres in an effort to draw the damaged fibres back together. What results is a mass of fibrous scar tissue. In some cases it's even possible to see and feel this under the skin.

Getting rid of the scar tissue
To remove the unwanted scar tissue it is vital that you start a course of deep tissue sports massage. While ultrasound and heat will help the injured area, they will not remove the scar tissue. Only massage will do that.

Be sure to drink plenty of fluid during your injury rehabilitation. The extra fluid will help to flush a lot of the waste products from your body.

Stretching during this early stage of the rehabilitation process will only cause more damage to the injured tissues. Avoid stretching during the first 72 hours.

Anti inflammatory and muscle warming massage balms help with the recovery. I handmake these using essential oils.

Common Running injuries

Most common running injuries

It is the season of running, wether entering 10ks, half marathons or marathons!
March has already been a busy time for me treating the usual running injuries, as runners start to increase their training level and frequency.

The most common injuries that occur are:
Iliotibial Band Syndrome - The Iliotibial band is a sheath of connective tissue attaching muscles in the gluteal region to the outside (or lateral) surface of the tibia or shin bone. Cross friction massage helps loosen the tissue, improves the angle of the foot and can relieve pain in the knee.
Shin Splints - An inflammation of muscle attachments and interosseous membranes to the tibia or shin bone. Deep friction massage of this area can be very painful.
Plantar fasciitis - An inflammation of the plantar fascia, a thick, fibrous band of tissue running from the heel to the base of the toes. Soft tissue massage helps to relieve this condition.
Achilles tendonitis  - An inflammation of the Achilles tendon, which connects the two major calf muscles, gastrocnemius and soleus, to the back of the heel bone. Deep tissue massage whilst stretching is very effective.
Tight muscles - currently treating mainly the calf muscles and buttocks.

A regular sports massage will help to prevent injuries and also improve strength and endurance.

Pain in the buttocks - Piriformis Syndrome

Piriformis Syndrome This condition occurs when the piriformis muscle irritates the sciatic nerve, causing pain in the buttocks and referring pain along the course of the sciatic nerve. This referred pain, often goes down the back of the thigh and can give pins and needles into the feet and can give referred pain into the lower back. Clients generally complain of pain deep in the buttocks, which is made worse by sitting, climbing stairs etc.
Clients often get told that they have sciatica in the lower back and are given pain management classes.. In my experience the clients that i see with these symptoms, with the correct technique of trigger therapy and nerve pathway work this condition is resolved in 4 -6 sessions with 99.9% relieve.

To read a case study go to  http://www.holisticlife.org.uk/casestudies_piriformis.html

Training for a marathon - Runners Shin pain

Suffering from burning pain in the shins after a run?

The pain associated with shin splints is a result of fatigue and trauma to the muscle's tendons where they attach themselves to the tibia. In an effort to keep the foot, ankle and lower leg stable, the muscles exert a great force on the tibia. This excessive force can result in the tendons being partially torn away from the bone."
 
Treatment:

• Deep tissue and soft tissue massage applied to the muscles to release muscle tightness and remove adhesions.
• On palpation of the shins there will be pain and a build up of scar tissue; this needs to be removed with massage.

Massage will help to increase the strength and endurance of running and to help keep the muscles from re-injuring and to maintain level of running.

Read  a case study about a runners shin pain on  http://www.holisticlife.org.uk/casestudies_shin.html

Sciatica pain

Sciatica pain info - by Sports Injury centre, cheadle hulme, Stockport.

Suffering from pain radiating from the lower back and pins and needles down the the buttocks into the knees or toes.  Pain can vary from a mild ache to excruciating discomfort. Driving and sitting at a desk for long hours can aggravate the pain.

The lower back and the buttock muscles can get (hyper tonic) over tight/tense. 95% of clients complaning of sciatica, on palpation I find the Piriformis muscle in the buttocks inflamed which is pressing on the sciatic nerve.

Using techniques like trigger therapy, nerve pathway therapy and deep tissue massage will help to relieve this problem in just a few sessions.

For more information read a clients case study at:
http://www.holisticlife.org.uk/casestudies_sciatica.html

How to manage chronic neck pain

There are many of us living with chronic neck pain due to long hours at work, accidents and poor posture.
1.   Get a deep tissue massage -
The muscles in your neck are imbalanced, which means they are tight and weak and probably have knots. There are over 15 muscles in your neck to help balance and give you Range of Movement. Massage will help release the tension through stretching and deep work. Also if your re experiencing headaches it could be through muscles tension.

2.      Hot and Cold Therapy -
General rule is:  Heat on tight muscles with dull pain as much as you can stand.
Cold only to bring inflammation down, Only 10 to 15 minutes and then follow with heat.
For injuries follow the RICE method (rest, ice, compression and elevation)

3.  Posture -
Having correct posture means that your muscles are relaxed and not flexed. You have stabilizing muscles that keep you upright and your spine straight, but if they are weak and non-stabilizing muscles are working too hard then you will develop chronic pain and knots in those muscles.