Avoid Injury During Exercise

Each new year many of us make a New Year's resolution to get into shape. For some of us, that is easier said than done. If you've struggled with losing weight over the course of your adult life; or have struggled with it for your entire life, you know getting back into shape can be a stressful endeavor. It is stressful mentally, emotionally, and physically. The good news is for most people it is possible to drop a few pounds, safely and without burning yourself out, with proper diet, a little work, and some good old common sense.

Here's how.


Visit a physician: If you are incredibly over weight, or it's been a long while since you participated in physical activity; consult your physician before beginning a work out routine. They will be able to advise you on any health issues you may have and clue you in on any limitations, so you can set healthy goals for yourself. You could even speak to them about nutrition if you really need to get a handle on eating habits.

Photo source: crossfitsealbeach

Hire a coach or personal trainer: Especially if you have not exercised in a while, or ever. Coaches and trainers can help you be mindful of any training or technical errors in your form while you're exercising. They are a great tool because they can help you avoid injury. They also make for fantastic cheerleaders! They will encourage you to go harder and stronger for longer. Let's admit it, sometimes we all need a little cheerleader in our corner.

Warm Up: Warming up will help get blood pumping through you muscles, moving oxygen and nutrients throughout your body. Your blood will bring ATP (Adenosine triphosphate), along with calcium and electrolytes into your muscles; providing you with energy to perform. A good warm up is also essential to avoid injury. You can learn more about how to properly warm up here.

Diet and Hydration: It's no secret we need to fuel our bodies. The kind of food we choose to consume can change how well we feel and perform when we exercise, and in everyday life. Eating a well balance diet of fruits, vegetables, lean protein, and whole grains can help facilitate weight loss, avoid fatigue and injury. Have a small meal about an hour before a workout to avoid exhaustion, never workout on an empty stomach.
It's also very important to make sure you are staying well hydrated with water consumption. A general rule of thumb is 8- 8 fluid ounces a day, however their is an exception to every rule. When you increase your activity, you should also be increasing you H2O intake as well. Make sure you are consuming a least 2-4 glasses of water 2-4 hours before you exercise, and a few more after the workout.  Be sure not to gulp it down just minutes before a workout, this could lead to cramps and maybe even vomiting.

Photo Source: istockphoto

You can calculate how much water your body needs based on your lifestyle.

Add Strength Training: On average, we lose about 1 percent of muscle mass every year after 40. This process robs our bones of density, and make us more vulnerable to injury. What a great motivator to start adding strength training to a work out. Does that mean we should all run out and become body builders? No. Light weights with higher reps will help build and maintain muscle mass; which will help strengthen bones to avoid injuries, and osteoporosis. Other ideas for strength training (that do not involve lift weights) bodyweight, and yoga. I'm sure there are many others, but there is a starting point.

Listen to your body: A common way to get an injury is by over training and not listening to your body when it's telling you something is wrong. I'm not saying workouts are not suppose to be easy; there is going to be some discomfort. However, if something hurts, then stop doing it. Use common sense and make sure you're taking care your body; and you'll avoid hurting yourself.














Natasha Triplett is a Licensed Massage Therapist, Certified Medical Assistant, and small time Blogger. She owns a Mobile Massage Practice in Columbus Ohio, and loves working on athletic people and sharing thoughts and knowledge about the human body.

What it means to be a Massage Therapist.

What does being a massage therapist mean? To me, it goes beyond giving someone a good "rub." Being a massage therapist is about education, professionalism, ethics, connection, and of course touch. Each one a small piece that make a massage therapist whole, and I take each of them seriously.

I spend a lot of time educating myself so that I can better help my clients. I'm an advocate of educating people, so that they can better care for themselves. It goes back to the whole fishing analogy: Catch a fish for a man and he'll eat for a day. Teach a man to fish and he'll eat for a lifetime. I don't know who originally said that, but they struck on a little bit of truth. Knowledge is like a trickling domino effect, it can be contagious and empowering. Part of what I love so much about being a massage therapist is all the knowledge. It is ever changing and ever evolving, and I am always chasing after it; sprinkling people with knowledge and universal love on my quest to help people on their path to wellness, in the small suburbs of Columbus, Ohio.

I have a mobile practice and travel to peoples' homes. Professionalism and ethics are not only important, but they keep me safe. They are the foundation and back bone of my business. They help shape and define massage therapy as a profession. Without them we risk stepping out of our boundaries, and into uncharted territories of pseudo massage (and by pseudo I mean that "other type of massage.") That type of massage has no business having interrelations with what we therapists are trying desperately to achieve. That of course, is a place in the medical community. Only to be accomplished with hard work, education, professionalism, and a code of ethics; spiced with a deep need, and desire to help other beings heal.

Touch and connection is the veil I view as weaving us all together. Sometimes they mend themselves beautifully, and other times it's like pushing the opposite ends of a magnet together. Quite a paradox. But what do I mean? Have you ever received a massage and thought, I just didn't like it? It wasn't the massage technique or the environment of the room necessarily, but something important was missing. Important enough that you noticed. Connection, maybe? Because touch is such a deep level of connection, and possibly even consciousness, it can affect both the therapist and client to their very cores. The point of a massage (at this level, and in my opinion, anyways) is for the person on my table to release the clutter in their minds and body so they step outside of their reality, and begin to relax and heal. Healing is a two way street. If someone is taking steps to reach that and has scheduled 60 whole minutes with me to achieve it, then I need to be present for my clients needs. I need to take measures to ensure I'm not clouded. I make a huge effort to make sure that whatever I'm going through in my personal life, isn't affecting my clients in non-verbal ways on the table. It requires me to drop my ego and be open to my clients energy and what it is their body is telling me. I want to deliver a good experience and results. Being naked (though draped) and touched on a table can feel vulnerable; a good connection can be the difference between a good experience with results and a bad one with an unsatisfied feeling.

I've been in this field for only a few years. Fascinated with touch and how it affects the body my whole life. While it is hard work both physically, and emotionally at times, I can't imagine massage not being a part of my life. Being a massage therapist means: I'm a student, a teacher, an entrepreneur, an advocate, a compassionate, and  caring person; with the goal of helping people reconnect with themselves and live pain-free.

Rotator Cuff Dysfunction

Have you ever said, or heard someone say that they have injured or torn their rotator cuff? 

As a massage therapist, I hear it often. My first question is, " which one?" I usually get an inquisitive look and the response is; " I don't know, just my rotator cuff." That unfortunately leaves me with very little information. So, I do a little assessment (which is helpful, but doesn't always pin point the real problem.) The truth is, the rotator cuff isn't just one muscle. It's a combination of four muscles, all used to stabilize your shoulder joint. 

Photo source NRS website

A nice little mnemonic to help you remember this group is:

Supraspinator
Infraspinator
Teres minor
Subscapularis

Unfortunately, some of us may already have damaged rotator cuffs and may not even know it. Common causes are things like normal wear and tear, poor posture, falling, and repetitive stress.  The latter is usually found in people who are athletes. ( tennis players, swimmers, baseball players, etc) Sometimes, normal wear and tear can be found in people with physically demanding jobs, like construction workers. Age is no friend to us either. As we age, the collagen in our tendons breaks down, we may develop calcium deposits and bone spurs. All set us up for weaken and strained muscles and tendons.


When the rotator cuff muscles become too weak and the shoulder joint capsule is too tight, the result is shoulder impingement. Impingement is caused by decreased space in the subacromial space (poor posture is a behavior indicative of this, as medial rotation of the shoulders creates this small space.) This space is located in the coracoacromial arch; between the acromion process posterior and coracoid process anterior. This impingement inhibits our range of motion, causing shorten muscles and pain. 

If you have injured this area, the common theme is pain. You may find reaching over your head or behind your back particularly challenging, in turn you protect it, by limiting the use of your arm.

As a massage therapist I cannot diagnose someone as having a  shoulder dysfunction; only a doctor can diagnose weather or not you have an injury. They will conduct tests like: X-Rays, MRIs (Magnetic Resonance Imaging) and ultrasound imaging to detect if there is any damage. They may provide treatment options like: 

• Steroids: sometimes doctors will use corticosteroids to reduced pain and inflammation.
• Surgery/Arthroplasty: doctors will sometimes recommend surgery for a damaged tendon or muscle. If arthritis has set in and is very severe they may replace the shoulder altogether.

If you're like me and prefer a more natural take on your road to recovery,  here are some simple things to consider:

• Rest: Take it easy for a few days. Continuing to over work the area may only exacerbate it causing irritation, inflammation, and pain.
• Ice/Heat rotation: If there is inflammation, it is recommended to use ice for the first couple of days before incorporating heat. This will help in reducing inflammation while assisting the muscle to relax. I'm a fan of frozen veggie like peas or a simple ice pack for icing and heated water for relaxing the muscle. (Heated water allows you to control the temperature better than using electrical pads.) The rotation should be about 20 minutes for each.
• Massage: a massage therapist can use neuromuscular and myofascial release techniques to eliminate adhesions and trigger points. A deep massage can help reduce pain as well as discomfort and improve range of motion. 
• Reconditioning: by keeping muscles limber through flexibility exercises and strengthening the lower and mid trapezius muscles, along with the rhomboids and serratus anterior. This will aid in the prevention of secondary impingement by elevating the scapular ( shoulder blade) control. As the muscles in the front and back of the body work together.

A combination of these things will likely be what helps you recover. Always use proper lifting and stretching techniques, and work within your comfort zone. 




Here is a link that will take you step by step through some rotator cuff exercises:
http://d13094505.z155.divergencehosting.com/rotator-cuff-injury.html




Natasha Triplett, CMA, LMT
Owner of Artistry in Motion Massage Therapy
http://www.ammt.massagetherapy.com/services

Why does stretching feel so good?

I think we all, at some point have experienced DOMS (delayed onset muscle soreness) a day or two after having done an intense exercise routine. Maybe we spent too long at our desks or driving around in a car and, as a result, experience muscle stiffness and pain. Upon stretching the sore muscle, a sigh of relief escapes us. So it begs the question, why does stretching feel so darn good?


A stretch feels good because during the process the CNS (central nervous system) receives a "feel good" response from your muscles and sends the response to your brain. Stretching can also enhance the proprioceptors (neuro-muscular receptors that register stimuli) of one's own body position and movement, making us more aware of our body and the coordination of it. It can also aid in the elimination of a knot or a trigger point.

A knot or a trigger point is a sustained contraction which prevents adequate amounts of nutrients and oxygen from traveling through the muscle. It can be caused by: a chronically irritated muscle spindle, inactivity, orthopedic procedures, and chronic dysfunctions of the musculoskeletal system. A slow stretch can increase oxygen and metabolism in the muscle spindle, allowing the muscle to relax, and decrease the severity of a trigger point.

                                                             

Key components to a good stretch:

•  Warm up the muscles, do a light walk/jog for few minutes first.
• Hold for 30 seconds.
• Make sure the stretch is pain free to avoid over stretching.
• Relax and breathe.
• Stretch both sides.
• Stretch before and after activity.

Not only can stretching improve your flexiblity and athlectic performance; but it can also: increase blood flow, increase oxygen and nutrients (which can help keep bones stronger and healthier), stretching aids in the ability to hold proper posture, and may even keep you feeling young!

I find that yoga is a great tool for my mind and body. If you're interested in a whole mind/ body connection through yoga; there is a wonderful instructor, Spira, at yoga-well-being in Grandview Heights.  I highly recommend her. She is truly amazing!

More information about Spira at yoga-well-being can be found here:
http://yoga-well-being.net/

References:

Elemental.com

livestrong.com

myoclinic

eorthopod

nakesscientists

wellsphere

spark people

conwaymedical center

healthy crush

proform







How to Heal Plantar Fasciitis

Have you ever gotten out of bed and the first step you took sent you straight to your knees? Not because you felt like given thanks to your higher power, but because you thought for sure you had just planted your foot down on broken glass. And the pain engulfed your entire foot with an intense agony that sent you crashing to the floor with an OMG!

When I first heard of plantar fasciitis a couple of years ago, I thought, phha achy feet, yeah yeah... ok get some rest, elevate them. Maybe you just walked around too much. I thought it was just regular foot pain. And then, I developed it. I can tell you from personal experience, it's quite the opposite, debilitating really. It changed how I looked at things and the activities I took part. Instead of running, I would bike. Instead of cute little shoes, I settled for New Balance, with inserts, and a brace. Then I began thinking to myself, I'm too young to be hobbling around like an old lady. After about 6 months, I was at my wits end. This pain had to end, and it did.
I started doing some research to get a better understanding of what exactly I was dealing with. Because at this point, I was ready to cut my foot off. If you’re at that point too, maybe this will save you the time, pain and money. As sometimes this results in unnecessary surgery.

Plantar Fasciitis is inflammation of the plantar fascia that creates the arch of the foot. It's connected to the calcaneous (heel bone) and the toes (some of you may know it as "policeman’s heel.") Over time injuries to the tendon results in microscopic tears, causing pain.






How development of plantar fasciitis occurs:

- Over strain to the ligament that supports the arch.
- Excessive pronation.
- High arches or flat feet.
- Overweight.
- Ill fitting shoes.
-tight Achilles tendon and/or calf muscles (excessive walking or running)

For me, it was boxing. The training requires a lot of jumping, which proved to be over kill for my calves.
Recovery from plantar fasciitis can be a slow road. However, if you're persistent in your treatment it will get better over time, without surgery.

Non-surgical self care:

- Kinesiotaping and braces.
- Supportive shoes.
- stretching calves, ankles and feet.
- rolling your foot over a medium to hard ball. (Tennis balls, baseballs, golf balls)
- massage therapy.
- Acupuncture.
- Ice. (is rolling over a ball is too intense? Freeze a water bottle and roll your foot over it) Ice will create a  numbing effect making it less painful.
- Exercise.





I know this last one sounds crazy, since this is more than likely why your foot hurts in the first place. However, exercise with a proper warm up and cool down (stretching before and after) can sometimes help. Your muscles will be nice and warmed up, flexible and blood will be pumping through them; carrying nutrients and oxygen required for healing. Take care to focus a little extra attention to your calves and foot muscles while stretching. A stretch should be held for about 15-30 seconds. It will hurt in the beginning. Make sure you know your limits and don't over do it.

In my personal experience with plantar fasciitis, I tried it all. And it all helped some. However, I decided to start exercising again, despite the pain; and after 3 weeks the pain was nearly gone. I no longer need a brace and could slip back into my cute shoes again.


If you’re struggling with plantar fasciitis and have any questions or concerns feel free to contact me. I'm happy to answer questions and give suggestions.































References:
WebMD
plantarfasciitisrx.net
natural-holistic-health.com
myoclinic
mv hospital
nucleus medical media
innovative chiropractic
workingperson.me

Massage Therapy as Migraine Relief

Imagine it's a beautiful Saturday afternoon. You're nauseated laying in a dark room with the curtains pulled together, and a pillow over your head. The television downstairs where your child is playing is set on a volume level of two, and it's still too loud. All you want out of your day is for this debilitating torture, for which you've been afflicted, to end.

If you're a chronic migraine sufferer, you know this scene all too well.

A migraine is the constriction and dilation of the cerebral and cervical blood vessels. This initiates the release of inflammatory substances that cause painful pulsations. They can last anywhere between 4 hours to a week and as frequently as 2 to 4 times a week. Approximately 28 million americans suffer from migraines annually. Massage therapy is a great alternative to using over the counter and prescription drugs to treat migraine headaches.

Research shows that massage therapy is a safe and cost effective way to use in prevention and treatment of migraine headaches and stress management. The national headache foundation's case studies reflect that some of these headaches stem from postural imbalances and limited range of motion. They also indicate muscle tension and joint or nerve involvement play a big role in association with migraines. A qualified massage therapist can help alleviate your migraine pain by using kneading and gliding techniques in combination with gentle, passive stretching. This can help soften, add length and flexibility to shorten muscles; with special focus and detail to: the splenius, trapezius, sternocleidomastoid (SCM) and suboccipital muscles. These muscles are often valnerable and posture is a affected due to our desk jobs, long distant driving, previous injuries, and even the way we sleep. The common treatment plan is an over the counter or a prescription medication routine. Which can grow into dependency with no relief from a daily headache or migraine pain. This tug of war with migraines and medications, which can lose their affect, may leave you feeling helpless. Massage therapy is a great tool for the treatment and prevention, but it doesn't stop there. Finding the underlying causes and prevention is equally as important.

Specialists estimate that 60-90% of all visits to a primary care physican are for stress related complaints. Among those complaints: depression, anxiety, fatigue and insomnia can not only be stress related, but can progress into migraines. Many of us may not even realize that something as small as our morning cup of coffee, or those pickles on our sandwich could trigger an onset. Everyday foods that could initiate the onset of a migraine are products such as: caffeine, aged cheese, nitrites, monosodium glutamate (MSG) and foods that have been pickled or fermented. With attention to diet, regular exerise and preventive massage therapy; a chronic migraine suffer may be able to subdue the pain and reduce the frequency of occurance.

While massage therapy is an excellent way to treat and prevent migraine headaches, if you find that your pain is still consistent; you should visit a neurologist. Your pain could be your bodys' expression of a much bigger problem.

Natasha Triplett CMA, LMT, Artistry in Motion Massage Therapy, http://www.ammt.massagetherapy.com/,