Trigger Point Body Work – How To Identify Them
Trigger points are a common cause of pain and most people will have pain points and many people will have trigger points that are so severe that they are debilitating and ruin the quality of life for the person. A trigger point is attached to a sensory nerve along to the spinal cord and straight back to the muscle cells. They create complex patterns such as walking, sitting and millions of other motions and activities.
Trigger Point Body Work – How To Identify Them
When this arc starts to malfunction the trigger points start to spasm which causes pain and discomfort. The muscle spindle starts to fire unnecessarily. It is often a small area of spasm. Inside the muscle is a trigger point complex which pulls a taut band in the muscle which feels like a guitar string in the muscle. You can see striations in the muscle.
When you see trigger points there is a contraction in and you can’t see the striations in the muscle which is a contraction or a knot. This contraction knot is a trigger point complex. The trigger point sets off a pain pattern which is specific to each trigger point.
One example of this is the muscle that goes from the top of the muscle which goes to the top of the neck. Pinch this area hard enough until you feel pain. The pain usually goes upwards. This is often the pain pattern you see. The pain is often dull, achy.
Another common trigger point is in your gluteal muscle which can radiate down the leg. Trigger points can cause pain in your face, gluts, chest, back or all over your body. Trigger points are the basis of chronic muscle pain and they occur very commonly. They are cause by a muscle reflex misfiring and they can be treated successfully.
Trigger Point Body Work Technique – How Do You Find Them
A trigger point is an area of low neurological activity when stimulated becomes an area of high neurological activity with or without a pain referral pattern. You can find trigger points with the tips of the fingers. If you close your eyes and and thumb and run the finger over the tips of your thumb you can become very sensitive to different sensations in the body. If you touch very gently then it is not likely to be a trigger point. If you lift the skin up and if you squeeze there and it hurts it can be something in the skin or the tissue but it’s not a trigger point.
You then want to feel the fascia which is a covering underneath the skin but over the muscles. If there is not tenderness there then it’s not a trigger point. The muscles fibers are underneath this layer. You are feeling for a tight band within the muscle. When you feel that band, you can become aware that there might be tender point or a thickening in the band and you might feel tenderness there. Then you can start to focus in on this area like a radar. As you press in firmly, you might feel something vague that is tender and there might be swelling. All of those factors make it a trigger point.
Trigger Point Body Work – How Does Massage Therapy Help
You want start to work the trigger point therapy at area of insertion of the muscles. It may or may not have a referral pattern. When you find the spot as you start to palpate you might feel some intensity. As you press down on this area, it might start to get more intense. As you press down on it you should feel like the pain is getting less or it should feel like the pain is lessening. If that is not happening then you should decrease the pressure on the points of the body.
Trigger Point Body Work – For Chronic Pain Relief
Trigger Point Therapy can be used for all kinds of chronic pain such as shoulder pain, headaches, neck pain as well as back pain. You want to start to find the trigger points on the top of the head and press for about 10 seconds and check for intensity to lessen. You want to check for tenderness and sensitivity.
Massages for Golfers – Treatment of Elbow Pain
Golfer’s Elbow – What Is It
Medial Epicondylitis is also known as “Golfer’s Elbow” is a condition where micro-tears occur in either the musculotendinous junction (muscle to tendon attachment) or tenoperiosteal junction (tendon to bone attachment) of the flexor muscles, resulting in pain and inflammation of the affected tendons.
During repetitive stress kinds of motions such as keyboarding there is a different kind of stress to the muscles and joints. In golfer’s elbow, when using the muscles to grip all day long, the flexor muscles are being tensed all day long. This is a muscle group that is short and tight and does not have a lot of elasticity or “give” to it such as the extensor muscles. When it forced into hyperextension this causes a lot of stress to is. The weakest point of this muscle group can become inflamed.
Massages for Golfers – Treatment of Elbow Pain
Common treatment practices include long-term rest, over-the-counter anti-inflammatory medications or cortisone injections, but all of these treat the symptoms, not the actual condition. Better long term solutions in order to treat the cause of the dsyfunction is physical therapy or massage therapy with on-going regular sessions.
By performing a simple massage, stretch and exercise routine, you can eliminate Golfer’s Elbow in a few, short weeks. There are micro tears at the medial epicondyle which you will want to relax. You want to mildly stretch these muscles. You still want to do some stretching and flexing in order to stretch and strengthen these muscles. You can massage the medial epicondyle which is the inner part of your lower arm. This will help create length in the flexor group. When these muscles are relaxed and not so tight, then this will reduce some of the pulling on these muscles.
How To Relieve Golfer’s Elbow with Massage
The other massage move you can do is to stretch your wrist out and then flex your thumb back in order to get some stretching on the other parts of your forearm . Do three sets of four of these exercises. You also want to stretch your pronator group muscles. Bend your elbow towards you and stretch your thumb towards you.
Another movement you can do is to extend your arm out and bring your forearm towards you. Extend your arms and hard towards you and away from you in order to take stress away from the medial epicondyle.
Ulnar deviation is another exercise you can do. Extend your arms out and then rotate your wrist turning from one side to the other. This will strengthen your pronator and extensor muscles.
Another exercise you can do is a palm-up with elbow moving exercise. Just extend your arm out and then bringing your palm toward you. This will relieve compression and muscle tightness. You want to do a few sets of these but not overdo it as your muscles are regaining strength and mobility.
Golfers Elbow – Contacting a Massage Therapist or Doctor
It is best to contact a bodyworker that is trained in pain management or a health care provider in order to properly treat and diagnose your condition. Be wary of any provider that simply wants to prescribe pills or a cortisone shot in order to manage the symptoms of golfer’s elbow which doesn’t deal with the root biomechanical and anatomical cause of the pain.
The Connection Between Hip and Knee Pain
Hip and Knee Pain – ACL Injuries and Patellar Femoral Tracking Disorder
As the weather gets nicer, many people want to get outside and start exercising such as running or jogging which ends up resulting in more visits to doctor’s office due to knee and hip pain. Many people don’t understand the connection between hip and knee pain and why they often two common pain symptoms that happen simultaneously.
There ends up being a sharp increase in the number of lower extremity running related injuries such as hip injuries to the knee and injuries to the foot or leg.
The connection between those areas and what you can do to try to help prevent those on your own. As well as what you can do if you do have injuries there what you can do to fix them.
Hip and Knee Pain – Sitting In A Chair All Day and Weak Muscles
People that go out and try to run after they’ve been sitting in a chair for most of the day. The body will tend to try to accommodate any container that it has been in most of the day. If you spend a good bit of our day in chair just sitting at a desk, the body will get cues that your body should be shorter so when you stand up you won’t completely extend in the hip.
On the back side of the hip are the hip extensors, which are your butt muscles or your gluts. If the muscles on one side of the joint are tight than the muscles on the opposite side of the joint can’t function fully and quickly and that hasn’t great number of consequences when discussing hip and knee pain.
This ends up resulting in hip extensor shortening. If you look closely at the hip flexors you will see the front side of the spine, especially the lumbar area such as the psoas major and psoas minor. The attach to the upper part of the hip flexors and the thigh bone. When those muscles shorten which are attached to the hip flexors, the gluteal muscles or the hip extensors but the muscles don’t work as well. The gluts will work well as cushions to sit on but not something that will help get you down the running trail.
The fiber orientation on the gluteal muscles extend back down the legs and rotate the foot externally back. So as these muscles are shorter and weaker they will extend back and rotate the foot out which will make the foot track out towards the midline. So that person with the inhibited gluteal muscles tries to squat and rise you can see their knees collapse towards the middle or the midline. That is not a safe and healthy knee position. The knees were meant to be a hinge joint.
Hip and Knee Pain – ACL Injuries and Patellar Femoral Tracking Disorder
If unhealthy movement patterns happen slowly and repetitively in a runner that can cause a condition such as patellar femoral tracking disorder as the kneecap is pulled across the front side of the knee. If that happens quickly and sharply with a cutting move such as a soccer player that can cause an ACL tear.
So you want to keep the hips working properly by having healthy, and stretched gluteal muscles. You want the knees working directly above the ankles so that the knees can track well. There are various exercises for strengthening and stretching than can help with your gluts, psoas, hip flexors so that you knees can track properly and you can avoid pain.
Shoulder Girdle Pain and How To Treat It
Shoulder pain is a very common complaint responsible for millions of doctor visits, acupuncture visits and massage therapy visits each year.
Shoulder Girdle Pain – What Causes It
After back pain and headaches, it’s one of the most prevalent musculoskeletal pain complaints for patients. Pain in the shoulder can come from hundreds of causes. Often the cause of the pain is a mystery to the patient since it has often been affected for years and sometimes as long as a decade. Nerves are responsible for messaging and signaling pain, and the shoulder area and the surrounding anatomy is covered by a dense network of nerves and muscle fibers.
Many of the nerves in the shoulder area are on their way to other sites in the body. Often pain or injury in body part is felt in another area such as when a nerve in the back of the head can cause neck pain or a headache in the front of the forehead. This is called referred pain.
Shoulder Girdle Pain – How To Treat It
Successful treatment of shoulder pain really depends on accurate diagnosis from your doctor or healthcare provider and correctly identifying the cause of the pain. An accurate diagnosis is the most integral part in correcting and eliminating shoulder pain.
Discomfort in this anterior chest area can possibly have referred pain from the cardiovascular areas such as the heart or the respiratory area such as the lungs, or digestive system such as the GI tract. Cervical spine (neck) issues can refer pain and discomfort to the upper chest region also.
Shoulder pain does not often refer to the upper chest wall itself. There are a significant number of nerves around the pectoralis major tendon that are coming out of the neck area that go behind the clavicle, also called the collar bone on their way down the forearm along the chest wall.
So it’s easy to imagine that pain in this region can result from referred pain from this rich network of nerves traveling behind the coracoid and pectoralis minor.
Shoulder Girdle Pain – The Connection To The Rotator Cuff
We can see a significant number of nerves passing by the area of the biceps on their way down the arm. Cervically mediated pain can be referred here, pain from other chest wall abnormalities, and certainly shoulder pathology itself can also be referred as anterior shoulder pain.
The other part that can result in interior shoulder pain is a problem with the subscapularis which is the hidden part of the rotator cuff because it’s so often missed.
Occult shoulder instability can also present primarily as anterior shoulder pain. As we move on to the posterior aspect of the rotator cuff here we see the infraspinatus and the teres minor, and typically, pathology here will result in posterior shoulder pain.
Shoulder Girdle – Causes Of Pain
Posterior shoulder pain has many different causes, tightness, muscular strain, referred pain again from the cervical spine, also referred pain in this region can come from a pinched nerve in the shoulder such as the supra-scapular nerve.
There are a large number of deeper, supportive muscles connecting the shoulder girdle to the remainder of the skeleton and a strain or sprain in any of these can result in pain in the upper back in addition to the posterior shoulder and back pain.
So it’s important to see that the shoulder girdle fits within the overall skeletal system and you can imagine if there’s abnormal curvature of the thoracic spine that might make the shoulder blade tilt forward further creating impingement and shoulder pain.
A lot of people complain about shooting pains that radiate from their hip or pelvis down their leg which goes down the sciatic nerve. It can cause shooting pain, numbness or the feeling that your leg is falling asleep.
Top Exercises For Sciatica and Herniated Discs
There are various stretches and exercises you can do to alleviate and manage your level of pain and discomfort.
The first exercise is to stretch the leg by sitting on a hair. You want to raise one leg and hold it up for five seconds. This is called flossing. Then you will keep doing leg lifts with the affected leg. You might feels some sensations down the leg while you are doing this but it should decrease.
Top Exercises For Sciatica and Herniated Discs
Simple Ways To Feel Better
The next exercise you can do is to be sitting on the floor with your legs straight out in front of you. You might experience increased symptoms when you initially start doing this pose. You are going to put your hands behind your head and then slump your arms and head forward.
You are going to hold this for 10 seconds and slowly return to the starting position. Repeat four to five times. If this is too intense for you, you can also place your arms behind you on the floor and just lean back into your arms while keeping them straight.
Top Exercises For Sciatica and Herniated Discs – What To Do If You Have Chronic Pain
If you feel your symptoms in your leg from sciatica it probably is originating in your low back. You can then of your nerve as a garden hose and when you pinch the hose at the end of the hose no water will come out. So you need to diagnose sciatica properly to determine if your low back, pelvis or sacroiliac joint (your tail-bone) is what is causing your sciatic pain. So addressing the other end of the sciatic nerve is what you need to do. You can see a physical therapist, massage therapist or doctor in order to properly diagnose what is causing the pain.
Top Exercises For Sciatica and Herniated Discs – How To Reduce Pain
Another pose you can do is to lay on the floor. Put your legs up on a chair or even the couch and you will stay here prone on the floor for at least ten minutes. You should start to feel less pain if you stay in this pose long enough.
Top Exercises For Sciatica and Herniated Discs – How To Relieve Pain Through Poses and Stretches
If the person has pain symptoms due to a herniated disc then here are some exercises you can do. This position is called prone prop which is great if you also have symptoms down your leg as well. There are two variations depending on your level of pain. You can be laying on your stomach and prop up on your elbows like a sphinx. You can stay here for one minute.
You can lay on your stomach. Put a pillow under your arms with your elbows out and your clasped hands under your chin. Stay here for thirty seconds. Before getting up from both of these exercises, slowly lift one leg a few inches off the surface, hold it for two seconds and slowly lower your leg to the surface. Repeat four five times then repeat on your other leg. This stretches the illiopsoas muscles.
Top Exercises For Sciatica and Herniated Discs – Relieve Pain Without Medication or Surgery
The next pose is laying on your stomach. You will then have your arms on the floor with you elbows in line with your rib cage and your hands in front. Then press into your arms and lift your head up looking straight in front of you. You can do another variation where you arms are elbows are closet up near your head and then you lift up through your arms.
There are many causes for neck pain and a pinched nerve can cause massive discomfort.
How To Treat Neck Pain – Cervicogenic Headaches
A headache that arises from the musculo-skeletal disorder of the cervical spine (the
Neck Pain, Heachaches and TMJ
neck) is called a cervicogenic headache. If you are diagnosed with this, then you are not alone. This is estimated to be as high as 18% in the general population. In chronic pain suffers, 1 in 3 people are estimated to suffer from a headache that was from neck pain or cervicogenic in nature. Cervicogenic headaches are said to account for 14% of all headache disorders.
How To Treat Neck Pain – Why It Cause Headaches
If you understand the anatomy of the skull, head and neck can explain the connection between headaches and neck pain. The nerves that supply the upper neck also supply the jaw line, forehead, back of the eyes and ears. Pain arising from the upper part of the neck might refer pain to the front of the head as well.
How To Treat Neck Pain – Common Symptoms
Some of the symptoms can include: dizziness, decreased concentration, depression, inability to function normally, neck pain and stiffness, less mobility in the neck and insomnia.
Poor posture such as sitting at a computer all day long and having your posture be in the forward
How To Treat Neck Pain – Proper Sleeping Positions
When you sleep in the proper position that helps to correct cervical spine imbalances. You put your knees in fetal position which relaxes the stomach muscles. The vertebrae in the back open up which is the best way to sleep on your side.
When you sleep on your stomach, that compresses your internal organs and it stresses your lower back. You need to be on your side or on your back. When you use a specially designed cervical pillow that allows you to stabilize the neck area whether you are on your back or your side.
You can also put a rolled towel under the arch of your neck and then just start to tuck your chin back by retracting your head back into the towel. You can do chin tucks a few times in the morning and in the evening.
How To Treat Neck Pain – Exercises and Stretches
Another movement to do is to scapula movements called shoulder squeezes. Most people that have neck pain have poor posture and their shoulders start to cave in since their shoulder muscles are weak. While you are sitting at your desk you can just squeeze your shoulders back together. Make sure your shoulders don’t go up as you do this. Keep your eyes level as you do this. Keep your shoulders down and then squeeze them back together. If your shoulders come up you won’t get the maximum benefit of the pose. You can do this movement while you are at your desk to relieve pain and tightness in the neck. You want to do this movement at least ten times a few times a day.
Another pose you can do is to find a corner that is open. Facing the corner raise your arms like the arms of a cactus. This will open up the upper quadrant of the body such as tight shoulders which often contribute to neck pain.
Once you have removed the causes of neck pain that come from having forward head position which is from poor sitting posture and poor standing posture you can start to do stretches and exercises to stretch tight muscles and strengthen weak ones. When you have neck pain that also can cause headaches, shoulder pain or tightness and tingling in the arms. Often people turn to massage therapy, chiropractic care, acupuncture or more aggressive methods such as surgery or cortisone shots or pain medication.
How To Reduce Neck Pain – Good Sitting Posture
When you have good posture your muscles and bones are distributing weight evenly. The lower vertebrae go into flexion when you have poor posture. Imagine the disc in between your neck are being squeezed out improperly like a balloon. You have ligaments trying to hold the disc in it’s proper place.
How To Reduce Neck Pain – Disc Bulges and Pinched Nerves
If the bulging disc start to go backward there are nerves back there that will cause your neck, your shoulder and even your arms to hurt or you might feel a tingling sensation down your arm. You need to get this disc away from the nerve so it can be in it’s proper position and alignment by pushing the disc the other direction.
How To Reduce Neck Pain – How To Eliminate Pressure From The Nerve
If you can extend the disc in the other direction then it will extend the disc to go the other direction and take pressure off the nerve. What you will be looking for is a reduction in symtoms down your arms such as tingling.
How To Reduce Neck Pain – Stretches and Exercise To Reduce Discomfort
When you a do a move call the double chin which is when you retract your head back. When you a do a move call the double chin which is when you tuck your chin and slowly retract your head and neck backward as far as you comfortably can and slowly return to the starting position. Do this move every waking hour ten times.
After doing this moves repeatedly all day long you should start to notice a reduction in symtoms until you have no more symtons in your arms, shoulder or neck.
Another stretch you can to is to hold the side of your head and gently and with out forcing pull your head over to one ear. You want to hold this for ten seconds. Then you will do this for the other side as well. Then you will want to stretch your head forward and then diagonally and to the side.
Another exercise is to slowly tuck your chin in and slowly make small 10 circles with your chin without tilting your head. Do ten circles clockwise and then ten circles counterclockwise.
How To Reduce Neck Pain – Proper Sleeping Positions
You want to make sure that you are sleeping on your back or on your side but you should not be sleeping on your stomach. If you sleep on your side you need to make sure your head is level with the rest of you spine. If you have a specially designed cervical pillow then the pillow will assure your neck is properly supported.
Sleeping on your stomach is the worst position for your neck since it compromises proper alignment and the neck won’t be supported properly. You’ll also ending up stressing your lumbar spine as well by sleeping on your stomach.
How To Reduce Neck Pain – Summary
So to reduce neck pain this is what you need to do.
- Have correct posture when sitting for prolonged periods at a time such as when working at a computer
- Avoid having a forward head and slouch posture while sitting. Try to sit up instead of sitting down.
- Do the double chin protraction move several times throughout the day
- Slowly do the chin tuck head circles throughout the day.
- Slowly move your body while working at the computer. Wiggle your hips, slowly rotate your shoulders, make circles with wrists and ankles, etc.
There are many things that can cause neck pain. Poor posture that comes from sitting in a chair all day, or looking down at a smart phone all day long or spending a long time driving in the car with poor posture. Even if you get massage therapy, chiropractic care, physical therapy or acupuncture you will continue to damage and hurt yourself if you don’t start to use proper body mechanics.
Causes of Neck Pain
Causes of Neck Pain – Forward Head Posture
“The forward head posture” is often a major culprit to neck pain causes.
Your ear should be centered over your shoulder so if you dropped a rock from your ear it would drop exactly on your shoulder. This mean when you are sitting in a chair you can not slouch back. You need to be actively sitting which mean that you are not hunched over.
If you are slouched over in a chair when you are on the computer that creates an extra 20 pounds of weight for your cervical spine. Your eight to ten pound head will feel more weightless for the rest of your spine. If you let your head go forward then this will create extra twenty or thirty pounds of stress which your neck is not designed to do.This can lead to herniated cervical discs, pinched nerves and muscle tightness.
The Mayo Clinic says that that having a forward head posture when driving and sitting can create long term muscle straines and pinched nerves.
Causes of Neck Pain – Bad Sitting Posture
So how can you correct getting back to correct neck posture? When you are sitting, it must start at your lower back. You can only have good neck posture when your entire spine is in the correct position. Having a lumbar roll at your low back at your seat will help to reinforce having correct spinal alignment. If you can drop a rock from your chin onto your chest and not onto the floor.
Causes of Neck Pain – Sitting and Standing Properly
One of the easiest ways to remember to have good neck posture is to remember to sit tall. Often when you sit up tall, you should feel like you are enlongating through the crown of your head.
Causes of Neck Pain – Sitting in Front of a Computer Improperly
When you are in front of the computer you should not be reaching far in front of you to see your computer. Make sure your mouse is not too far away. If you have to look down at the keys to type then you should consider having the keyboard higher so you don’t have to let your head drop which can affect your neck posture. Your wrist should be flat and your elbows should be level with the keyboard.
This posture will feel strange when you first start to do it. The more you get in the habit of sitting correctly the more natural it will feel. Enroll your family and friends in encouraging you to have proper posture when sitting or driving.
Causes of Neck Pain – Remember To Stand Properly
Having prolonger poor posture will not only result in neck pain but can also result in back pain. The other thing you need to remember to do is to stand tall. When you are standing a rock should be able to drop from your ear to your shoulder. Feel like someone is pulling a hair on the top of your head and just gently elongating you.
Causes of Neck Pain – Final Thoughts
So in summary remember to
- Sit and Stand Tall
- Stay our of the forward head position
- Remember that good sitting posture starts at the low back
- The forward head position lead sto long term muscle strains, disc herniations and pinched nerves.
Most people suffer from low back pain at some point. Often the pain will go away in a matter of weeks. But in some cases the pain can be severe and never seem to go away.Your lower back is an elaborate space where joints, disks, vertebrae, ligaments, muscles and nerve tissue come together to allow you your mobility. Your low back pain can come as a result of lifting or bending the wrong way, sitting too long in a bad position, carrying heavy stuff, and stress due to muscle tension from extreme activity.
Main Line Massage Therapy for Back Pain and Sciatica
Main Line Massage Therapy for Back Pain and Sciatica – How To Treat It
Massage therapy has proven to be an effective back pain treatment. By applying hands-on pressure to your muscles, you will begin to heal and the pain will go away.
In some cases, the pain can radiate down your legs and this symptom is known as sciatica. The cause is what is commonly known as a slipped disc where your sciatic nerve becomes pinched.
Main Line Massage Therapy for Back Pain and Sciatica – How To Get Relief
Relief for sciatica can be found in massage therapy, where muscle spasms are broken apart so oxygen and nutrients can flow to the affected area and healing can begin. The massage also relaxes your muscles while lengthening them so tension subsides.
And to prevent your back pain and sciatica from returning, you will be taught helpful strengthening and stretching techniques you can do at home. Orthopedic Massage combines several massage therapy techniques—including Sports Massage, Neuromuscular Therapy, Soft-Tissue Release, Active and Facilitated Stretching, Hot Stone Massage and Deep Tissue Massage. Orthopedic Massage has three main parts: 1. Assessment, 2. Treatment (body work) and 3. Client self-care program. The goal is to bring the client back into proper muscle balance in order to keep the client generally healthy and fit.
Do you have neck pain? Or were you involved in an accident, especially a rear end collision?
If you neck was jerked in a car crash or fall, your muscles tightened to prevent the motion, often causing damage to tendons and ligaments including tears. In worse cases there can be injuries to your discs and nerves.
Neck pain is characterized by spasms, headaches, shoulder pain and back pain. These symptoms can come days after an accident.
Massage therapy is very effective in releasing the tightness in your tissue and ligaments so they can heal. As tension is released, your muscles can to begin to repair.
You’ll soon enjoy a greater range of motion, more muscle strength and removal of pain and headaches.
Main Line Massage Therapy For Neck Pain and Whiplash
Massage therapy also aids your tissues ability to process oxygen and nutrients, so you heal faster. Slowed circulation is what causes swelling and headaches.
After a massage your immune system is stimulated so natural pain killers are released to help speed your recovery.
After an accident, a portion of your muscle knots. And by directly massaging these knots, your muscle releases giving you the relief you want.
It’s important to note, if you were involved in an auto accident, that many insurance companies will cover your cost of massage therapy until you are pain free. If you are unsure on how to file the insurance claim, we’ll be glad to show you during your first evaluation visit.