Hip pain after horse riding is a common problem but your technique might not be the issue. Even a perfect riding style puts your body in an unnatural position which can aggravate muscle problems caused elsewhere. It can also lead to other aches and pains that affect your performance if left untreated.
| Horse riding often lead to hip pain due to your position
Hip pain after horse riding is one of those issues that can come even with the perfect saddle and excellent technique. The neutral position for your hips to be in is standing with your feet just a few inches apart(1). Anything wider than this and the muscles in your hips, such as your TFL or glutes, are shortened. Over time they also become tight and inflexible. A similar thing happens when you are sitting down for long periods but the hip flexors at the top of your thigh are also affected.
Combining the two makes things even worse but this is the position you are in on a saddle. Also the size of your horse is a factor. The bigger it is, the wider your legs will be and the shorter the muscles of your hips.
Hip Pain Anatomy
| Massage can loosen the tight muscles that lead to hip pain
Hip pain generally refers to an area at the top of your leg, mainly on the outside. But it can also radiate around to the front or back. The muscles people usually point to are the gluteus medius and the tensor fascia latae (TFL). These get shorter the greater the distance between your feet. Other areas that can cause hip pain are the gluteus maximus and the upper part of the IT band fascia.
Treatment And Prevention Of Hip Pain After Horse Riding
If you already have hip pain after horse riding then obviously it is too late to prevent this time. But like any sore muscle it can be helped by applying heat for 20-minute periods over the next couple of days. Once it has eased off a little, some gentle stretching can also be beneficial. A deep tissue or sports massage is the best option however, soothing pain and loosening tight muscles.
But prevention is always better than treatment. And although there isn’t a lot you can do about the basic riding position, there could be changes you can make elsewhere. For example, if your average day involves a lot of sitting, instead stand up and walk around whenever you get the chance. This makes a difference even if it is just for a couple of minutes at a time. Also, do some stretches for your hips at least twice a week to maintain your current flexibility.
Unfortunately, if you regularly have hip pain after horse riding, stretching will be of limited benefit to you. It is likely that your muscles are already very tight and have areas where there is a lot of tension that needs releasing. A deep tissue massage or sports massage will help relax painful muscles and ease out knots much more effectively. It can treat hip pain after horse riding and help prevent it occurring in the future.
So don’t let hip pain spoil your riding. Book a deep tissue massage or a sports massage with me today.
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If you would like to book a mobile massage in York please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here
If your squat technique could be better, you’re not making the most of one of the core exercises in a good strength and conditioning workout. You might also be missing the warning signs of something more serious. A lack of flexibility from tight muscles can force other muscles to overwork to compensate. This can lead to excessive soreness, chronic pain or even long-term injury.
| A good squat technique gets the most out your workout and helps prevent injury
Squats are an excellent exercise and work the muscles of all the lower body. This includes glutes, hamstrings and quads, plus they affect the body as a whole. But if your squat technique isn’t as good as it should be you won’t get the results you want. You might also find yourself waking up the next morning with excessive soreness or stiffness in your legs or back. And this can make the next couple of days hard work. If this isn’t corrected, chronic pain could develop that remains even after you stop doing squats. It could also lead to something more serious such as torn muscles or a slipped disc.
Causes Of Incorrect Squat Technique
| Lack of flexibility is usually the cause of incorrect squat technique
If you’ve had someone show you how to do a good squat there are only two reasons why you have issues with your technique. One is trying to lift more weight than you are capable of, the other is lack of flexibility. This lack of flexibility usually comes from spending too much time in a standing or seated position, especially with poor posture. Add to this chronic stress and not enough stretching and over time this leads to a tightening and shortening of muscles. Areas associated with squats such as quads, hip flexors, hamstrings and lower back are particularly affected.
There are some common issues with a poor squat technique that can be linked to specific muscle problems.
Squatting With Excessive Lower Back Arch
| Excessive lower back arch due to tight hip flexors
One of the most common issues experienced with poor squat technique is excessive arching of the lower back. The spine should naturally have a lumbar curve as part of its overall S shape, but tight hip flexors will cause your pelvis to tilt forward. This is known as lordosis. The lower you attempt to squat with lordosis the more the lower back will excessively arch. This causes a knock-on effect of tight and shortened muscles elsewhere. As well as the potential for lower back pain and injury.
In the early stages these issues can be treated with massage to the hip flexors. But most likely your hamstrings, glutes, lower back and quads will also require some attention.
Not Squatting Deep Enough
A good squat technique should have your knees at 90 degrees or less and behind your toes. If you can’t manage this, even without any weight on the bar, you probably have tight hip flexors and hamstrings. This can come from too much time spent sitting or standing, but actions such as jogging can contribute.
Hip flexor and hamstrings massage will deal with the source of the problem. But depending on how your body has been compensating, other areas might require some treatment.
The “Good Morning” Squat
If your squat technique seems okay on the way down, but on the way back up you straighten your legs and only then do you straighten your back (resembling the “good morning” exercise) then you have weak or tight glutes. Probably both. If you’re not familiar with the good morning exercise it is basically a bowing forward motion(1). Done due to poor squat technique, it can cause problems with the knees, hips and lower back.
The target for treatment will be loosening up your glutes and hamstrings. But your lower back and hips will also benefit.
Knee Pain While Squatting
The cause of knee pain while squatting depends exactly where it is. As a rough guide, if it’s at the front of your knee it’s probably to do with tight quads. If the pain is on the outside then it’s a tight IT band. Knee pain to the inside or back of the knee is likely to do with hamstrings or even calf tightness.
As well as massage to the source of the knee pain, it is likely that your squat technique has suffered from trying to compensate. This causes issues elsewhere that could require some work from a good massage therapist.
Rising Heels While Squatting
If your squat technique involves your heels rising up off the floor the lower you get then you have tight calves. This in turn prevents the glutes getting a proper workout which as mentioned earlier, can lead to good morning squats. One solution is to put small weights under the heels so the glutes can still work. This doesn’t address the actual issue of tight calves though.
Lots of sitting or standing is often the cause of any tightness, as is regular jogging. Massage to the calves and hamstrings will stop you having to hunt around the gym for the right weights to stand on.
Correct Your Squat Technique
If your squat technique isn’t as good as it could be, you’re not maximising results and you’re risking injury. Massage can help you with any issues before they turn into something more serious.
Book A Mobile Massage
If you would like to book a mobile massage in York please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massasge and Swedish massage. For more information on booking click here
Muscle knots have been felt by most people at some point. It’s usually when your hand goes to the pain in your neck, shoulder or lower back. But if you’re one of the lucky few who hasn’t ever had this experience, you’re sure to know someone that has. What are muscle knots though, what causes them, why do they hurt and how can massage get rid of them?
What Are Muscle Knots
| An active muscle knot can lead to intense pain and even injury
The term muscle knots is used to refer to what are also called trigger points. This does not mean your muscle have literally tied themselves in a knot. It refers to small areas that are tense or in spasm and bunch up. No one really knows exactly what causes them but a tense muscle that is also inflexible is far more likely to have knots in it. Individuals with latent trigger points might go about their day without experiencing any symptoms. Active trigger points produce noticeable sensations like achy discomfort or difficulty performing certain movements. This kind need pressure on them to cause what feels like a dull ache. However, an active muscle knot causes intense pain without any pressure, making it difficult to get through a normal day.
Where Can You Get Muscle Knots?
You can develop muscle knots pretty much anywhere there is muscle but some areas are more likely to have them.
Upper Body
The semispinalis capiti muscle is at the back of your neck and often develops muscle knots. Not only can this cause you pain, it can also contribute to migraines and tension headaches.
The trapezius muscle runs from your neck, across to your shoulders and down between your shoulder blades. Pain in the side or back of your neck, or your upper back, could well be a muscle knot.
The myofascial region of your back is particularly prone, especially the lower back area. Here the knots can cause extra problems if they combine with tense muscles and press up against your sciatic nerve. The resulting sciatica can cause intense stabbing pain that shoots down your leg, sometimes as far as your foot.
Lower Body
The gluteus maximus, medius and minimus muscles of your buttocks can get knots that can cause a variety of aches and pains. Problems in this area can often mistakenly be blamed on lower back issues and therefore go undiscovered and untreated.
The IT band, which runs down the outside of your leg, can get muscle knots that contribute to hip or knee pain.
The calf muscles become shortened by long hours spent in a seated position at a desk or driving. This is often followed, after little or no warm up, by exercise such as jogging or sport. The result is tight, tense calves and painful muscle knots.
How To Prevent Muscle Knots
Although the exact cause of muscle knots isn’t known there are some things you can do to help prevent them(1). Being in one position for long periods can shorten muscles and cause inflammation. Whether you’re sitting or standing at work all day or in front of the TV or computer on an evening, muscles don’t like inactivity. Especially if you have a bad posture. Instead try adding more activity to your day when possible. Whether it involves a lot of sitting or standing, take a walk somewhere. Even if it’s just for a couple of minutes to the office next door.
Impact exercise such as jogging, aerobics or sport can also cause cumulative damage that results in muscle knots. And weight training of any kind can very often lead to problems. Regular stretching can help to prevent them by keeping muscles flexible and loose. This will also ensure they have a good blood supply.
How To Treat Muscle Knots
| The best way to get rid of knots is with deep tissue or sports massage from a qualified massage therapist
You might already have muscle knots that are causing you some pain, or even worse affecting your daily life. In that case there are a couple of ways you can ease things. Heat on the affected area will help the muscles relax so try a hot water bottle or a bath. And using a foam roller can provide some temporary relief or even stop things getting worse. But this isn’t always easy to do.
One of the best treatments for muscle knots is deep tissue massage or sports massage. This can get rid of your knots, relax tense muscles, increase flexibility and improve their blood supply. All without you having to lift a finger. It is also excellent for treating and preventing muscle problems before they develop into something more serious and more painful.
Book A Mobile Massage
If you would like to book a mobile massage in York please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here
If you can’t sleep the reason is probably a common one. Whether it’s from stress, anxiety, pain or changing shifts at work, everyone gets insomnia at some point. Long-term consequences of insufficient sleep include marked reductions in energy and cognitive function, significantly impacting daily activities. But just one night of poor sleep can have negative effects the following day. Massage demonstrates effectiveness in treating insomnia and enhancing sleep quality(1), thereby alleviating its associated symptoms. Although the precise reasons for insomnia depends on the individual they usually fit into a small group of common causes.
You Can’t Sleep Due To Stress And Anxiety
| Stress and anxiety make it difficult to relax
A hectic job, studying for an exam, or relationship problems can all lead to stress and anxiety. In turn they engage your fight or flight response. This involves an increase in certain hormones, such as cortisol, an increased heart rate and increased blood pressure. It also shifts blood away from your vital organs to your muscles. In the short term this might mean it takes a little longer to get to sleep than normal. But if the source of the stress continues and its effects aren’t dealt with things could get worse. You might lay in bed for an hour or two before you finally drop off, or wake throughout the night.
If the issue is more to do with waking an hour or two earlier than normal, after which you can’t sleep anymore, depression could be the reason.
You Can’t Sleep Because Of Pain
If pain is stopping you getting to sleep or waking you during the night then obviously you should take steps to reduce it. Painkillers can do this but many of them actually cause insomnia or low quality sleep. If possible try more natural means instead. If the cause is muscular try regular stretching, especially an hour before going to bed. This can loosen up tight areas and help to relax your body and mind in general.
Medication And Alcohol Effects Mean You Can’t Sleep
Many medications have insomnia as a side effect. This includes sleeping pills if taken for more than the recommended amount of time. And while alcohol might help induce sleep in the short term, it will be of a lower quality.
You Can’t Sleep Because You Work Shifts
Shift work’s disruption of your natural sleep-wake cycle, exposure to artificial light and frequent schedule changes all contribute to sleep challenges. Throughout the day, your whole body engages in a complex process that prepares you for sleep at night. Shift work disrupts this intricate system, leading to sleep challenges. A regular bedtime and waking time helps to regulate your body’s natural circadian rhythm. This means that different hormones and processes start and finish at regular times, preparing you for bed several hours in advance of when it is expected. Any change to your routine, such as shifts, disrupts this and might mean that you can’t sleep. Or you have low quality sleep and don’t feel rested when you wake up.
What Happens When You Can’t Sleep
Not getting enough sleep, even in the short term, can have negative effects on your body and mind. A lack of concentration, low energy and mood and a weakened immune system can leave you open to getting ill. Which will only make things worse. Sleep deprivation triggers the release of cortisol, a stress hormone, as if the body is facing a fight-or-flight situation. Over time this can make things worse, as well as causing you to gain weight. Lower levels of another hormone, called leptin, adds to this by failing to tell your brain that you have had enough to eat. A biochemical, called ghrelin, stimulates your appetite even further.
If that wasn’t bad enough, if you can’t sleep your body will have higher insulin levels after eating. This further promotes fat storage and increases the chances of developing type 2 diabetes. It also raises the risk of high blood pressure, heart disease, stroke and other chronic illnesses.
How Massage Can Help
| If you can’t sleep, even one massage from a qualified massage therapist can help
Research shows that even a single massage session can deliver tangible benefits to both your physical and mental well-being. Regular massages can treat or even prevent a host of conditions. Stress and tension is released, relaxing your muscles, lowering blood pressure and slowing your heart and breathing rate. Your immune system is given a boost, helping to fight off colds, flu and even more serious illnesses. Plus blood flow is increased, helping to heal injured or tight muscles which might otherwise interfere with quality sleep.
Book A Mobile Massage
If you would like to book a mobile massage in York please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here
Tennis elbow and golfer’s elbow have one thing in common – they both cause elbow pain. This can come on suddenly and become chronic if left untreated, or appear gradually over time. Different causes, not just the pain location, distinguish tennis elbow from golfer’s elbow. Tennis elbow mostly targets the outside of your arm and golfer’s elbow the inside. Knowing the symptoms, causes and how to treat them can speed up your recovery and prevent it returning.
What Is Tennis Elbow
| People with tennis elbow typically feel pain on the outside of their elbow.
Tennis elbow is a term for pain on the outside of your elbow. The cause is usually inflammation of the tendon which comes from the wrist and inserts into elbow. It is more technically known as epicondylitis or extensor tendinopathy(1). Tennis elbow can also arise from a variety of other activities. These include heavy lifting (especially if repetitive), typing or twisting actions similar to using a screwdriver.
Tennis elbow is usually a chronic injury that develops from overuse. But suddenly overloading the muscles on the back of your forearm, responsible for hand-raising, can trigger rapid-onset tennis elbow. This acute injury can cause chronic, long-term elbow pain if not suitably rested.
Tennis Elbow Symptoms
The main symptom of tennis elbow is elbow pain on the outside about an inch below the bone. This is often accompanied by weakness in the muscles of your forearm and wrist. The result is that simple tasks such as using a door handle, picking up a cup or using a pen can cause a sudden sharp elbow pain and loss of strength. Actions such as typing are more likely to cause a throbbing in your forearm. Turning your arm so the palm is facing upwards is the best way to relieve it.
What Is Golfer’s Elbow
Golfer’s elbow is also known as medial epicondylitis. It is similar to tennis elbow in that it is an overuse injury that causes elbow pain. But the pain is instead on the inside of your elbow and the result of bending your wrist downwards, or preventing your wrist moving upwards against resistance.
Golfer’s Elbow Symptoms
For individuals with golfer’s elbow, downward wrist flexion, especially against resistance, causes pain on the inner elbow. Pain is also felt by twisting your wrist inwards so the palm is facing down. Golf is a good example. Also any underhand throwing action, weight training or repetitive computer work such as using a mouse. As with tennis elbow there may well be weakness in the muscles of your forearm and wrist.
How To Treat Elbow Pain
| Golfer’s elbow manifests as pain on the inner side of the elbow.
Whether the cause of your elbow pain is tennis elbow, golfer’s elbow or both, the treatment is the same. If the pain is acute and came on suddenly the first 72 hours involve resting and icing the source. Not doing so can result in the condition becoming chronic which makes it more difficult to deal with. After 72 hours, or if the elbow pain is already chronic, sports massage by a massage therapist has shown to be very effective in treating tennis elbow and golfer’s elbow. This involves massage to the source of the pain itself. As well as the muscles of your forearm and upper arm. This will help reduce tension and take the strain off the tendon at the elbow, helping prevent the problem returning. Carpal tunnel syndrome could also be the source of your pain, read this to find out.
Book A Mobile Massage
If you would like to book a mobile massage in York please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here
There are many things that can cause migraines and tension headaches and the symptoms they produce can vary from person to person. They can last for a few hours or for several days and have a serious effect on your life. However, massage therapy can relieve them but also has the potential to prevent their onset entirely.
| Tightness in neck and shoulder muscles can exacerbate, or even cause, tension headaches.
The most common type of headaches are tension headaches and most people will experience them at some point. They generally feel like a tight band around your head or at your temples. This can also include your forehead and scalp and involve a mild to moderate level of pain(1). The pain can also cause stiffness in the neck, which may be an indication of their source. They can last for a few minutes or for several days and happen very rarely or every month. This all depends on the cause, which is often related to stress or bad posture leading to muscle tension.
Migraines
Migraines are the second most common type of headache. The pain is an intense throbbing and usually just affect one side of your head. This visual aura, often accompanied by one or more other symptoms, serves as a potential 30-minute warning signal for the impending headache. These include sensitivity to light or sound, nausea, vomiting or numbness. Their duration also varies. They can last from a few hours up to around three days and reoccur at various intervals. Some people have several attacks a month while others are more fortunate and have less than one a year. The causes of migraines are numerous but include diet, sleep habits, stress, posture and environment.
How Massage Can Help Stop Migraines And Tension Headaches
As I have described, both migraines and tension headaches can arise from poor posture and stress. Sitting at a desk or driving all day puts your body in a poor position, leading to tight and shortened muscles in the shoulders, upper back, neck and scalp. Reacting to stress, especially on a regular basis, typically causes shrugging of the shoulders and clenching of the jaw. This can make migraines and tension headaches even worse.
Massage can help by relaxing muscles that would otherwise add to the severity and frequency your migraines and tension headaches. This releases the stress and anxiety that contributed to the tension in the first place. In turn this reduces pressure on nerves and blood vessels which improves circulation, allowing oxygen-rich blood to the muscles. Another benefit of this is that it helps with pain relief.
Through the relaxation of tense muscles and improved flexibility, massage directly contributes to improved posture. This allows the body to be in it’s correct position. Failure to achieve proper posture, due to the impingement of blood vessels, nerves and muscles, can trigger migraines and tension headaches.
What Type Of Massage Is Best For Migraines And Tension Headaches
Which type of massage is best for you depends on the causes, and on the individual. If it’s psychological stress or anxiety that brings on your migraines and tension headaches then Swedish massage will help you to relax and unwind. As a result your muscles will also naturally relax. The massage can be concentrated on the affected area, such as neck and shoulders, or it can be a more general, stress-busting full-body massage.
For other people the muscles require a more direct treatment such as deep tissue massage. This is often the case if you are prone to shrugging your shoulders or clenching your jaw in times of stress. The result is more likely to be muscle tension, stiffness and “knots” that need working out in specific areas.
Both types of massage will relax your mind and your muscles, but some people prefer one over the other. Or it might be that you would prefer a combination of the two. In the end it is your decision which to have.
Book A Mobile Massage
If you would like to book a mobile massage in York please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here
A back massage generally refers to the area between your shoulders and your waist. Issues that usually involve the lower back include pain, stiffness or problems affecting the sciatic nerve down into the legs. In the upper back the problems are most often between the shoulders blades and up towards the neck. Also, muscles running alongside the spine, from the pelvis to the upper back, often become shortened and tense.
These can all benefit greatly from a sports massage from a qualified massage therapist.
What Is a Back Massage Good For
There are many issues that can be helped by a back massage but some are more common than others(1).
Upper Back Massage
| Issues with the deeper muscles can often manifest as pain in the superficial muscles closer to the skin.
In the upper back, tension in your rhomboids, which are muscles between your shoulders blades, can cause a feeling of stiffness. This can radiate into your shoulders, especially when reaching upwards or forwards. It can also involve your trapezius muscle, which causes tightness in your neck from prolonged computer work or phone use. If left untreated, upper back issues can go on to cause migraines, tension headaches and make you more prone to injury.
Mid-Back Massage
Twisting your upper body can reveal tightness in the large latissimus muscles, potentially contributing to discomfort in your mid-back. It could also be the intercostal muscles between your ribs, which are often neglected in a back massage. This can be due to activities such as running or racket sports that involve sudden twisting movements. Prolonged inactivity, such as driving or sitting at a desk all day, can result in a lack of flexibility. In turn this can lead to pain or stiffness in the muscles that can sometimes affect your breathing.
Lower Back Massage
Pain in your lower back can have many causes. The most common is tightness in the muscles which run up alongside your spine (erector spinae). To avoid misdiagnosis with sciatica, be aware that lower back pain can also stem from tightness or inflammation in your gluteal muscles. This is usually the result of heavy lifting with poor technique or prolonged sitting.
Even if you have no specific issues, the muscles in your back can store a lot of tension which a back massage can help alleviate.
What Type Of Massage Do You Need?
The type of back massage you need depends the cause of your discomfort, the severity and it’s specific location. In many cases a Swedish massage is sufficient as it relieves stress and anxiety, relaxing muscles which were in spasm. In some areas, like between the shoulder blades, a targeted application of deeper pressure may be necessary for optimal relief.
For muscle tension or even injury, a deep-tissue or sports massage more actively addresses the problem. This is often the case in the lower back area and involves softening the superficial muscles in order to work on the deeper ones. However, it does not mean that the massage will be painful.
What Else Can Cause A Bad Back
| Two areas frequently targeted by back massages are the lower back and the region between the shoulder blades
If you have pain, tension or other problems in your back then a back massage will help to relieve it. But in some cases the cause is elsewhere. Tight hamstrings in the back of your legs can pull your pelvis out of alignment, contributing to lower back pain. This is often the case with people who sit at a desk all day.
Another common but often overlooked cause of problems is tightness in the upper part of the glutes (buttocks). This can often lead to tightness and pain in the hips due to a lack of flexibility. The same is true of the hip flexors at the top of the thigh. If the muscles here are tight from prolonged sitting it can be difficult if not impossible for your hips to be in the correct position. The result is an over-arching of your lower back which can cause pain, tightness and increase the risk of back injury.
In your upper back there are two areas which are common sources of problems. One is the trapezius, which is a diamond-shaped muscle that runs between your shoulders and up into your neck. The other is your rhomboids, which are responsible for pulling your shoulder blades together. However, tightness in your neck or shoulders can also cause incorrect posture which could be the source of the problems.
Book A Mobile Massage
If you would like to book a mobile massage in York please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here
Fibromyalgia is a chronic condition that affects 1 in 20 people, mostly between the ages of 20 and 50(1). Also known as fibromyalgia syndrome it can have many symptoms, but the most common is muscle pain and stiffness. A massage therapist for fibromyalgia can help relieve muscle tension, promote general relaxation and naturally aid deep sleep.
| Fibromyalgia can have many symptoms besides muscle pain
Fibromyalgia is a long-term condition and it’s main symptom is pain in muscles, tendons and joints. Women are far more likely to suffer from it than men and the exact cause is still unknown. Though thankfully it is less likely to be viewed as something that is “all in the mind”. Other common symptoms include fatigue, difficulty sleeping, problems with memory and concentration, headaches and irritable bowel syndrom (IBS). However, it is possible that some “symptoms” are actually the cause of fibromyalgia, or at least contribute to its severity. For example, muscle pain can prevent poor quality sleep as the discomfort can keep waking you up. But poor quality sleep can cause muscle pain as it does not allow the body to properly repair itself.
Massage For Fibromyalgia Treatment
Research indicates that massage therapy can effectively alleviate numerous symptoms associated with fibromyalgia, even though the precise cause of the condition remains unknown. In a survey, participants with fibromyalgia consistently reported significant symptom relief after receiving massage therapy, making it a popular choice for symptom management(2). Each massage can reduce the severity of several symptoms at once and no, it will not be a painful experience. As with any massage treatment it does not have to hurt to be effective. And you are always in control of how much pressure is applied and how deep the massage is.
Here are just a few ways that massage help your fibromyalgia symptoms.
Pain And Stiffness
You might feel pain across your entire body, or it could be worse in some areas than others. Often it is the neck and shoulders, lower back or legs where people report getting the most problems. A gentle Swedish massage can help to relax tight muscles, reduce inflammation and help to flush out toxins. It will also help to increase blood flow to bring nutrients and naturally release pain-relieving chemicals. In turn this can allow a more active lifestyle which has been shown to improve the severity of fibromyalgia. Click for more on massage and pain relief
Fatigue And Poor Quality Sleep
Poor quality sleep is a common symptom of fibromyalgia due to frequent waking or just a lack of deep sleep. Either way, a constant feeling of fatigue is often the result, making it impossible to do anything worthwhile. Whether its muscle pain that’s preventing you getting a good night’s rest or even restless legs syndrome, massage can help. Besides reducing pain it relaxes your muscles and gets rid of the stress hormones that are common with fibromyalgia. Instead, massage causes your body to release natural endorphins. These are your body’s “feel-good” chemicals that promote a feeling of well being and comfort to aid deep sleep.
Headaches And Migraines
Tight and painful muscles are very often the cause of headaches and migraines, along with stress and lack of sleep. Plus they can be more frequent and more severe if you suffer with fibromyalgia. Often they begin with tension in the neck and shoulders which can go on to feel like a tight band over or around your head. Or they can set off a migraine, especially if you are already prone to them. A neck and shoulder massage can relax the muscles responsible to reduce the severity and frequency of your headaches. It can even prevent them occurring at all.
There are many other symptoms associated with fibromyalgia so I have only mentioned how massage can treat the most common. But many more of them can be helped by a combination of techniques that are specific to you. Whether this is a gentle full-body Swedish massage or a slightly deeper and more targeted deep-tissue massage. At the very least you will experience more relaxation and a improvement to your mood and overall well being.
Book A Mobile Massage
If you would like to book a mobile massage in York please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here
A deep tissue massage is intended to help relieve painful, tight or injured muscles. If relaxation is your goal, a Swedish massage might be more suitable. Also, a deep tissue massage will generally focus on a specific area of tightness or injury. A relaxation massage is more likely to involve the whole body.
| A massage therapist relieving tension in the calves
A deep tissue massage can treat a variety of complaints. These include muscle pain, muscles that are tight or knotted, postural issues, back pain, sciatica or neck and shoulder pain. It can also help with injuries from exercise such as tennis elbow or a strained hamstring. Or something that stops you exercising at your best. Studies have shown that massage can be effective in relieving osteoarthritis pain and fibromyalgia.
Many of the techniques used for deep tissue massage are similar to those for relaxation. But as the name implies, the aim is to work deeper into the muscles. For example, tension or injury to muscles that are close to the skin could cause your back problems. In many cases however, the issue is deeper. This means that more pressure may need to be applied in order to reach them. Therefore the massage might well start off feeling like one intended for relaxation in order to loosen up the surface muscles. But this is only to get through to those beneath where the actual problem lies.
Does A Deep Tissue Massage Hurt?
Whatever you’re reasons for getting a deep tissue massage, if one is necessary it usually means that there are some muscles that need to relax. The extra pressure might not be quite as comfortable as a relaxation massage. This does not mean it will be painful however. If you experience pain during a massage you are likely to tense up your muscles rather than relax them, which is the opposite of what we want. There may be certain areas that are more sensitive than others, but this should no more than a discomfort. As with any massage though, you have the final say on the pressure applied and the treatment used.
Deep Tissue Massage Techniques
If you have ever had a Swedish massage you will recognise some of the techniques. But it’s not as simple as the same thing with more pressure. Deep tissue massage actively targets “knots” and scar tissue, promoting their release and reducing pain and inflammation. In turn this can limit range of motion, affect circulation and impinge nerves such as the sciatic nerve which can cause back pain.
Effleurage is first used to in order to warm up muscles and facilitate relaxation. After this, other techniques are then applied depending on the nature of the problem. The most common include petrissage, which is used to compress and squeeze muscles to get rid of knots. Also friction, which works against the grain of a muscle, and stripping, which is a deep gliding pressure along the muscle.
Benefits Of Deep Tissue Massage
Some of the many benefits include:
Reduced Stress And Tension
| Upper back pain is often the result of muscle tension and stress
Studies have shown that deep tissue massage is even more effective than Swedish massage for reducing stress and tension (1). This is important because chronic stress increases inflammation in the body. And this can lead to a host of illnesses and conditions. This includes a weakened immune system, which is unable to fight off colds and influenza or more serious illness. It can also cause high blood pressure with its potentially life-threatening side effects and general poor health. A single massage session has demonstrably lowered both blood pressure and resting heart rate.
Breaking Up Of Scar Tissue
Following injury the formation of scar tissue can slow recovery and reduce range of movement. Also, inflammation around the injury can restrict blood flow, preventing vital nutrients reaching the area and increase pain. Deep tissue massage can minimise the formation of scar tissue, reduce muscle spasms and stimulate blood flow. Untreated scar tissue in an older injury can lead to chronic pain and a reduced range of motion. Treating this with massage can return the affected area to normal function.
Reduced Arthritis Symptoms
The Arthritis Foundation states massage is often used in the relief of many common symptoms of arthritis (2). This includes reduced pain and stiffness, reduced anxiety, improved range of motion and better quality of sleep. But the pressure has to be moderate, as with a deep tissue massage, rather than light. Deeper pressure lowers the heart rate which stimulates relaxation and reduces tension.
Treatment For Chronic Back Pain
There are numerous treatments for chronic back pain, but many are ineffective, short-term or invasive. The most frequent cause is muscle strain, whether by sudden movement, over exertion or pre-existing tension. Inflammation and scar tissue can persist after healing and contribute to the ongoing experience of chronic pain. Deep tissue massage can reduce scar tissue and inflammation whether it has been weeks, months or even years.
Book A Mobile Massage
If you would like to book a mobile massage in York please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here
If you get pain after horse riding you’re not alone. Whether it’s hip pain, lower back pain, knee pain, inner thigh pain, sore legs or even a sore bum. But it might not be your technique that’s the problem. Horse riding can create muscle problems but it can also make existing ones worse. It doesn’t matter if they originated at work, while mucking out stables, or from poor posture in general, horse riding can exacerbate them. So let’s take a look at a few common reasons for pain after horse riding. As well as what could be causing them and how to treat or even prevent them.
Hip pain after horse riding is a result of riding position and tight muscles at the top of your leg. Although mainly on the outside of the hip, the discomfort can extend to both the front or back. Regardless of your riding style, the constant shortening of the tensor fascia latae and gluteus medius muscles due to an unnatural position is the primary culprit behind the discomfort. Basically the bigger the horse, the greater the distance between your feet, and the worse it is for your hips. Also, prolonged sitting, particularly with poor posture, compounds the hip strain. Whether this is at a desk, driving or watching TV, your hip muscles are in a shortened position.
Treatment And Prevention
There is little that can be done to alter your riding position but regular stretching of the affected muscles can help to keep them flexible. Unfortunately knowing exactly which muscle is the problem and how to do the appropriate stretch effectively isn’t easy. And sitting all day and riding demands more than just a few minutes of stretching to address bad posture anyway. A deep-tissue sports massage from a qualified massage therapist is the best answer.
Lower Back Pain After Horse Riding
| Upper and lower back issues often occur together after horse riding
Lower back pain after horse riding can, like hip pain, be caused by being seated for long periods. But that doesn’t mean that horse riding isn’t also responsible. If your upright posture comes more from arching your back than correctly engaging your postural muscles then you are causing the muscles of your lower back to become tight. As well as this, your spine isn’t able to act as a shock absorber each time you drop back into the saddle when you ride(1). This can further exacerbate muscle inflammation which can press on your sciatic nerve, leading to sciatica.
Treatment And Prevention
Like hip pain, reducing the amount of time you are sitting down can help lower back pain. If you’re just getting the occasional twinge after riding, stretching your upper thigh, hamstrings and glutes (bum) can help. The goal is to be flexible enough to maintain an upright posture using your core muscles in your abdomen. This probably means you’re going to need to do some core exercises to get them up standard. If you’re not just getting lower back pain after horse riding but find it’s a more chronic issue that affects you throughout the day, massage is the better option. If left untreated it could go on to develop into sciatica or even a slipped disc. And this could keep you out of the saddle for several weeks.
Upper Back Pain After Horse Riding
If you have upper back pain after horse riding the cause is having a slumped posture. This can be while standing, while sitting or while riding. Instead of sitting upright with arms and shoulders relaxed, riding, driving, computer work or even mobile phone use puts your upper back into a more rounded position. Having your arms forward, such as driving or riding, shortens muscles in your shoulders making a proper posture more difficult. This can also lead to neck and shoulder pain after horse riding.
Treatment And Prevention
The first thing to address if you have upper back pain after riding is your general posture. When you’re standing keep your back straight, your shoulders relaxed and your head up. Computer work and mobile phone use means your head is down looking at a screen, weakening you neck muscles. So the same applies when sitting down. Maintain an upright posture which has your spine in its natural, neutral position. Stretching can be of some benefit to easing neck pain, but it is difficult to effectively stretch the upper back or shoulder area. A deep-tissue massage can lengthen and relax the muscles in the upper back and shoulders, making it easier to maintain a correct posture on or off your horse.
Inner Thigh Pain After Horse Riding
Inner thigh pain after horse riding is one issue not directly caused by being in the saddle. Instead this can actually lengthen your adductors and other muscles of your inner thigh. The problem comes, once again, from long periods of sitting or standing, combined with the hard work your inner thigh muscles continuously have to do while you are riding. Although squeezing with your legs might help to keep you in the saddle, it also tightens the muscles. In turn this can affect your hip alignment making a good riding position difficult and go on to cause lower back pain.
Treatment And Prevention
Like hip pain, inner thigh pain after riding comes from being in the saddle with your legs around a horse. No change to your riding technique can help. Instead, regular stretching of your inner thigh muscles, like doing a beginners version of the splits, can help with flexibility. If you’re already getting inner thigh or back pain after riding, you’re going to need some deep-tissue massage first. Relaxing your tight adductors, shortened hips and hip flexors will go a long way to help. It will also ease or prevent associated lower back problems.
Knee Pain After Horse Riding
| Knee pain after horse riding can develop into something more serious and long term if left untreated
Knee pain after horse riding generally has 2 main causes depending whether it came on suddenly or gradually over time. If it was sudden, especially after a fall or abrupt movement, it is probably a strain or tear. This could be to a muscle, tendon or ligament and should first be checked out by a doctor to establish severity. If it came on gradually, especially after riding, the cause is more likely to be tight muscles in your leg.
Treatment And Prevention
Where your knee pain is offers a good guide as to which muscles are causing it. If it’s at the front it’s probably your thigh muscles that are tight. The inside your sartorius or hamstrings, the back your hamstrings or calf. While the outside of your knee is most likely to do with a tight IT band. Fortunately, consistent and correct stretching can effectively resolve early-stage tightness in your muscles. But to be sure you’ve identified the right muscles and they are getting sufficient attention, a deep tissue sports massage is the answer.
Sore Bum After Horse Riding
| Besides the superficial glute muscles that make up the buttock there are many deeper muscles that control the hip
A sore bum after horse riding means you’re getting sore glutes, which is what the buttock muscles are called. The main muscle of the glutes is the gluteus maximus, with the gluteus minimus and medius beneath it. Their main job is to help you straighten up after bending forward as if to touch your toes. But lifting your leg out to the side and stabilising your hips is also part of their roles. As with hip pain after horse riding, a sore bum comes from your glute muscles being in a shortened position. As usual, this can also come from sitting down for long periods. Unfortunately the glutes are often are often weak or not working correctly but frequently neglected as a source of lower back and hip pain.
Treatment And Prevention
Tight or weak glute muscles can also get lazy and force your lower back to do all the work instead. Therefore, given the amount of work it’s already getting when riding, proper glute function is important. Stretching can help to keep the gluteus maximus loose but the deeper muscles will probably require some massage work. This is especially likely for horse riding due to the strain placed on them.
Horse riding doesn’t have to be painful, or leave you with aches and pains for several days after. With some deep tissue massage to get you started, regular stretching can keep your muscles loose, relaxed and flexible.
Book A Mobile Massage
If you would like to book a mobile massage in York please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here
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