Category: Massage

Massage For Neck Pain – Get Relief Fast

If you spend a lot of time sitting at a desk, driving, or looking down at a screen or mobile phone, you’re putting a lot of stress on your neck. Over time this will lead to a change in your posture which will cause problems elsewhere. Getting a massage for neck pain can fix this. Relaxing tight muscles and allowing them to function properly will allow you to sit in a more natural position. One that won’t leave you rubbing your neck for relief every few minutes.

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What Causes Neck Pain

muscle anatomy for neck pain
| A massage therapist can effectively address neck pain frequently linked to tension in the trapezius muscle.

When you feel soreness in the back of your neck, your hand instinctively goes to rub the painful area. While several muscles make up the back of your neck, one in particular is usually the cause of your problems. Your trapezius, which starts at the base of your skull. It then runs down your neck, out to your shoulder blades and extends down to mid-back alongside your spine. When it’s functioning correctly it holds your head and neck upright and your shoulders back. But if you spend a lot of time sitting at a desk, or standing while looking down, this usually isn’t the case. Getting a massage for neck pain can fix this but the treatments are slightly different.

Neck Pain Caused By Sitting

woman needing massage for neck pain
| Forward head posture can cause neck pain, headaches and bruxism

Unless you maintain a good posture, sitting at a desk and staring at a computer screen will cause you to slump forward with rounded shoulders. This is especially the case if you are reaching forward to use a mouse or type on a keyboard. Plus in this position you have no option but to tilt your head up to look at the screen. This is known as forward head posture(1) which can eventually cause a neck hump if not corrected. I’ve seen people in their 20’s already showing signs of this. Besides the obvious neck pain common symptoms include headache or migraines, TMJ disorder / bruxism and upper back pain.

A massage for neck pain of this type would concentrate on relaxing the trapezius. This muscle extends up to the top of the neck / base of the skull area and down to the mid back. Lengthening the muscles in this area will also be necessary to improve flexibility and mobility in the upper back and neck.

Neck Pain Caused By Mobile Phone Use

woman needing massage for neck pain
| Looking down to look at your phone can cause neck pain that also extends down between your shoulder blades

Neck pain from mobile phone use, such as messaging or being online, comes from looking down too much. This also applies to jobs such as hairdresser, dentist or cashiers. The problem is made even worse because most people don’t tilt their head to look down, they extend their neck. This is known as anterior head syndrome or text neck(2). Common symptoms include a  stiff neck, upper back pain, especially between the shoulder blades and difficulty looking upwards.

A massage for neck pain of this type would still involve relaxing the muscles of the trapezius. Flexibility here isn’t the issue though. Instead it is the muscles at the front of the neck / upper chest that will require an improvement in mobility and flexibility.

Summary

If you need a massage for neck pain don’t wait for it to get worse before you do something. Delaying treatment for neck pain could lead to complications like headaches, migraines, upper back issues, bruxism, and even a neck hump. Seeking prompt attention from a massage therapist can help to prevent these issues and alleviate your current discomfort.

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

Pregnancy Massage – Benefits Of Prenatal Massage

Pregnancy massage, otherwise known as prenatal massage, has been proven to offer numerous physical and emotional benefits. The body makes some dramatic changes in a very short time. These include weight gain, postural changes and an influx of hormones. So it’s not surprising that most pregnant women get a few aches and pains along with general feelings of stress and fatigue. Pregnancy massage can help to relieve all of this and more. This can help you to get a good night’s sleep when you need it most.

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Pregnancy Massage For Lower Back Pain

Bad Back Pregnancy Massage
| Pregnancy massage can help with lower back pain and sciatica

As a massage therapist, one of the most common complaints during pregnancy I hear is lower back pain or sciatica. This is due to your growing baby affecting your centre of gravity, leading to muscular strain and discomfort. This puts pressure on muscles that are having to work in a way they weren’t really designed for. The result is lower back pain which can lead to pressure on the sciatic nerve that runs down your leg. This is known as sciatica and is especially likely if you already had lower back issues to begin with.

Click here for more information on lower back pain

Pregnancy Massage For Upper Back And Shoulder Pain

Although upper back and shoulder pain can occur during pregnancy, they are less likely to be from postural issues. Instead the general stress and anxiety of aches and pains, your changing body and increasingly interrupted sleep are probably the cause. If left untreated this can lead to headaches and even migraines. And the cause is tension in the muscles of your shoulders and neck extends across your scalp and forehead.

Click here for more information on upper back and neck pain

Pregnancy Massage For Hormone Regulation

Pregnancy causes changes in the release of many hormones, notably one called Relaxin(1). This hormone is responsible for relaxing your muscles so that you are flexible enough for giving birth. But it can also cause pain in some or all of your joints. Massage increases circulation and has an overall anti-inflammatory effect that can help to reduce the discomfort.

Pregnancy massage also lower stress hormones such as cortisol which commonly rise during pregnancy. This can help reduce anxiety and depression, improve mood and increase sleep quality. It also stimulates the release of serotonin and endorphins which promote an overall feeling of relaxation and wellbeing.

Other Benefits Of Pregnancy Massage

Happy Woman After Pregnancy Massage
| Pregnancy massage stimulates the release of feel-good hormones such as serotonin

Increases Blood Flow – Blood volume can increase up to 60% during pregnancy and massage improves blood flow back to the heart. It also increases blood flow to the uterus and placenta.

Removes Toxins – Increased blood flow from massage provides more nutrients to mother and baby. It also stimulates the lymphatic system which helps to remove toxins from the body.

Helps Ease Many Common Issues – Stiffness, tension, carpal tunnel syndrome, headaches, heartburn, acid reflux, varicose veins, hip pain, constipation, IBS and more.(2)

Important

If you are in any doubt, please check with your doctor before you book a pregnancy massage. Especially if you are experiencing any complications.

Book A Mobile Massage

If you’re looking for a massage in york and would like to book 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

Shoulder Pain Caused By The Rotator Cuff

There are several muscles that can cause shoulder pain, but tightness or injury to your rotator cuff is one of the most common. Accurate diagnosis of the specific rotator cuff muscles involved is key to optimizing your individual treatment plan however. Otherwise it could be doing more harm than good.

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What Is The Rotator Cuff?

Rotator Cuff Shoulder Pain - Massage In York
| Issues with the muscles of your rotator cuff can lead to shoulder pain

Several muscles and tendons make up the rotator cuff. They connect your upper arm (humerus) to your shoulder blade (scapula). The tendons provide the stability and hold the arm in place and the muscles cause it to rotate.

The main muscles of your rotator cuff are the Teres Minor, the Infraspinatus and the Supraspinatus(1). These externally rotate your arm. The Subscapularis internally rotates your arm.

How The Rotator Cuff Can Cause Shoulder Pain

Types Of Rotator Cuff Shoulder Pain Massage In York
| Massage therapy offers relief for inflammation and tightness in the rotator cuff muscles.

Repetitive strain injuries from sports or work can cause rotator cuff problems and shoulder pain. As a result, inflammation of your muscles or tendons can trap nerves. This type of shoulder pain is often sharp and sudden and your arm may feel weak.

Shoulder pain from a tear or strain usually happens during sports, a fall or from weight training. Tears or strains can compromise shoulder stability, potentially causing the arm to drop in a manner similar to a fractured collarbone. This is due to the damaged rotator cuff muscle no longer being able to hold the joint in place.

Initial diagnosis of damaged muscles involves a test of the flexibility in your shoulder and the internal and external rotation of your arm. This can help identify which of the rotator cuff muscles is causing your pain. For example, your subscapularis can be checked using the “lift off” test.

Prevention And Treatment of Rotator Cuff Shoulder Pain

Keeping the rotator cuff flexible with regular stretching can prevent shoulder pain and injuries. Repetitive movements, sports and weight training all contribute to tightness and shortening of the muscles. This can lead to chronic pain that could progress to a condition known as frozen shoulder. Weight training with proper technique and not exceeding comfortable range of motion can prevent rotator cuff injuries. This is especially important when strength training.

Deep tissue massage can help to loosen up tense muscles in your rotator cuff which will help to relieve shoulder pain and prevent injury. If injury has already occurred, sports massage can speed up rehabilitation time. A massage therapist can also help to maintain proper range of motion to avoid further problems in the future.

Other Causes Of Shoulder Pain

Shoulder pain often involve rotator cuff issues, but there are other potential causes. At the front of the shoulder and around the top of the arm, several muscles and tendons come together and attach to the radius bone. Many everyday activities, such as using a computer or driving, put these muscles into shortened positions. Over time this can lead to a lack of flexibility, especially if combined with sports or weight training.

The deltoid muscles in the shoulder can be a common source of pain. Particularly the anterior deltoid at the front. Raising the arm up and forwards is when this will become apparent, as well as when performing a front raise exercise. Similar to this, the pectoral muscles of the chest also attach to the radius bone in the arm and can become inflexible in the same way as the deltoid(2). This pain can often be felt doing exercises such as the bench press as even with good technique it puts a lot of stress on the chest/shoulder area.

Massage to the deltoids, pectorals and other muscles that are tight and inflexible can relieve shoulder pain. It can also decrease the time it takes to recover from injury and help to prevent them occurring in the first place.

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

Cellulite – What Is It And How To Get Rid Of It

There are a lot of myths around cellulite. These include how it is caused, how it is prevented and how to get rid of it. But there are things you can do to minimise its appearance without resorting to risky surgery or expensive creams.

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What Is Cellulite?

Woman With Cellulite - Massage In York
| Cellulite affects far more women than men but has little to do with being overweight

Cellulite is nothing more than fat beneath the skin which is pushing against connective tissue. It affects 90% of women compared to only 10% of men. This is due to the structure of collagen fibres in the lower body and its appearance has little to do with being overweight. Slim people can show it but being overweight does increase the amount you might have. And although perfectly harmless and natural it is not what most people want to see when they look in the mirror. This is why there is so much talk about how to prevent it.

Cellulite is divided into 4 different grades:
Grade 1 – No visible cellulite even when skin is pinched.
Grade 2 – No visible cellulite when lying down or standing.  When skin is pinched an orange peel texture can be seen.
Grade 3 – Cellulite is visible when standing, but may disappear when lying down.
Grade 4 – Visible cellulite when standing and lying down.

What Causes Cellulite

Although cellulite doesn’t mean there is anything wrong there are certain things that can increase its appearance. For instance, the more fat there is on a body, the more likely it is that cellulite will be visible. But there are specifics that are also believed to contribute:

Genetics
Certain genes may make some people more prone to having cellulite than others. These include gender, race, metabolism and poor circulation

Hormones
Hormones such as oestrogen, insulin, noradrenaline, prolactin and thyroid-related hormones are all though to play a role in the presence of cellulite.

Diet
A diet that is high in fat, carbohydrates or salt and low in fibre is likely to cause more cellulite. Likewise, processed foods and artificial sweeteners, additives, too much sugar and not drinking enough water.

Lifestyle
Smokers, people who do little or no exercise and those who sit or stand in one position for long periods are thought to be likely to have cellulite. It is also more likely to appear with the release of hormones that are related to stress and anxiety.

Treatment

Although there are numerous treatments that are meant to remove and prevent cellulite, a lot of them are expensive and don’t actually work. However, there are a few things that can and all of them will also improve your general health.

Exercise

Any activity that gets you moving will also get the blood moving around your body. But ideally it should be something that gets you out of breath. This will in turn reduce the effects of stress and anxiety which then lowers production of stress hormones linked to cellulite. It will also help to lower the amount of body fat present in general. Click here for mobile personal training.

Diet

A healthier diet low in processed foods, fat and carbohydrates and high in fibre is another change that will help to reduce fat and improve health. As will drinking at least 2 litres of water a day.

Reduce Stress

Even more effective than treating the stress in your life is to avoid it in the first place. If the source is your job or your daily commute this might not be possible, so try learning some better ways of dealing with it.

Massage

Woman With No Cellulite - Massage In York
| A massage therapist can help with many of the causes of visible cellulite

A massage is beneficial as it helps with many of the causes already mentioned. It lowers stress and anxiety stored up in muscle tension which reduces stress hormones related to cellulite. It increases blood flow and helps with lymphatic system drainage, which in turn helps with water dispersion and removal of toxins. And it can help with fat breakup so areas are less concentrated and therefore less visible. Combined with the other suggested treatments there is plenty that can be done to help you remove excess cellulite(1).

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

Postnatal Massage – Benefits Of Massage After Pregnancy

Massage after pregnancy, otherwise known as postnatal massage, can provide many benefits to your body and mind. During pregnancy you could develop upper and lower back pain, neck and shoulder stiffness and general body aches. And although this is an exciting time it can also be very stressful, which only adds to feelings of fatigue. Postnatal massage can help with a variety of issues to help your mind relax and your body recover faster.  Read on to discover just some of the benefits of postnatal massage from a qualified massage therapist.

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Postnatal Massage For Muscle Pain Relief

Postnatal Massage In York
| Postnatal massage can help with upper or lower back issues. As well as many other aches and pains that might have developed during pregnancy.

Even if you didn’t have any lower back pain before pregnancy, you will probably develop some after nine months of having a baby bump. As the weeks pass and the extra weight you’re carrying increases there are two main things that will happen. The first is that your posture will change so you find yourself leaning back slightly as you walk. This can put your hips out of their correct alignment. And the second is that you’ll find it increasingly difficult to bend forward or sit in anything but a posturally incorrect way. Both will cause or exacerbate lower back pain.

Upper back pain, such as in your neck and shoulders, can also occur during pregnancy. But holding your baby, especially while breastfeeding, can cause even more problems. Then there are general aches and pains that develop from trying to get through your day without making things worse.

Massage can help to relieve muscle tension, correct postural imbalances and ease any strains and sprains you might have. Click here for more information on lower back pain or here for upper back pain.

Postnatal Massage For Anxiety And Depression

Even the easiest of pregnancies can be a stressful time, especially as the big day approaches. And this doesn’t change once your baby is born. Interrupted sleep, aches and pains, life changes and the constant anxiety of worrying about your baby can all take their toll. The stress hormones released by your body can make things feel even worse and this is proven to reduce the quantity and quality of breast milk(1).

Similarly, postnatal depression or “baby blues” is experienced by around half of new mothers to some degree. But this has also been shown to improve from the benefits postnatal massage can provide.

Click here for more on how massage can help with anxiety.

Postnatal Massage For Improved Sleep

Sleeping After Postnatal Massage
| Massage after pregnancy can help to relieve pain, reduce anxiety and promote relaxation

If a bad back and general aches and pains don’t interrupt your sleep when you’re pregnant, your baby bump probably will. And feeds throughout the night once your baby is born are only going to add to your fatigue. Therefore it’s vital that when you do have the opportunity to finally get some sleep it should be deep and uninterrupted.

Massage after pregnancy can help to relieve pain, reduce anxiety and cause the release of hormones that promote relaxation. In turn this increases the quality of your sleep and the benefits this provides. Click here for more on how massage helps you sleep.

Other Benefits Of Postnatal Massage

Toning And Weight Loss – As massage improves circulation it helps flush out toxins and excess water. It can also improve the appearance of overall muscle tone.

Reduce Stretch Marks – Improved circulation to the skin can restore elasticity and reduce the appearance of stretch marks.

Restore Flexibility – Regular postnatal massage can actively enhance your flexibility, restoring and even surpassing your pre-pregnancy range of motion.

Important

If you are in any doubt, please check with your doctor before you book a postnatal massage. Especially if you had a Cesarean section in order to make sure you have had sufficient time to heal.

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

Pain Relief Massage

Tight muscles, strains and stress can have many different causes and symptoms, but they can all cause pain. Whether this is a mild discomfort or severe enough to prevent you sleeping or doing everyday tasks. A pain relief massage can have an immediate effect even if the original issue is not muscle related.

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How Does A Pain Relief Massage Work

Woman Needing Pain Relief Massage In York
| The neck and shoulders and lower back are areas that can often benefit from pain relief massage

Your muscles and tendons are in use whether you are sitting at a desk or having a workout. And although lifting weights is more likely to result in a strain or injury, all can cause problems. Sitting, especially for long periods, shortens your hamstrings, calves and the muscles at the top of your legs. It also affects your lower back, neck and shoulders, especially if you have a lot of stress. This can also result in issues with your posture that leave you prone to tight muscles and knots. Or it could come over time from the same repetitive movements leaving you with painful inflammation. If left untreated you could develop chronic aches, pains, strains and even trapped nerves.

A pain relief massage works by relaxing tight muscles and easing areas of tension, which all helps to reduce inflammation(1).  But very often the original issue can be elsewhere, which is why improper treatment can have only limited or temporary benefits. So let’s look at some common complaints and how they can be helped by a pain relief massage.

Pain Relief Massage For Lower Back And Sciatica

Although lower back pain and sciatica are not necessarily the same thing, they usually have similar causes. One of them is a slipped disc, which should always be initially dealt with by a visit to your doctor. By lifting something too heavy with improper form, you may have strained your back, leading to this pain, especially if you relied on bending at the waist instead of engaging your legs and core. Or it might have come on due to poor posture, weakened muscles or a muscle imbalance.

A pain relief massage for your lower back would focus on releasing tension in the muscles that run along either side of your spine. Also, your glutes are a common but often overlooked area of tension that often causes lower back pain and sciatica. Click for more on sciatica and lower back pain

Pain Relief Massage For Neck And Shoulders

Woman Needed Pain Relief Massage For Neck
| Tight Looking down at your phone for extended periods can overstretch tight neck muscles and cause pain

There are two common causes of neck and shoulder pain. The first is poor posture from looking down at a screen or phone, especially while seated. This puts your entire spine in an unnatural position, lengthening and weakening your trapezius and the muscles of your neck. The trapezius muscle extends across to your shoulders and down past your shoulder blades, where it can also cause pain. If you are sitting while watching TV or looking up at a computer monitor, this shortens the muscles instead. The result is usually pain, stiffness or knots, and it can even lead to headaches or migraines.

The other common cause of neck and shoulder pain is stress or anxiety. This can cause you to shrug your shoulders, clench your jaw or grind your teeth. Many people have this along with poor posture, which can lead to a lot of pain that causes headaches, migraines and poor sleep.

A pain relief massage for your neck and shoulders would do three things. The first is reducing the inflammation in the weakened muscles so that they can have proper strength and function. The second is to relax tight muscles to prevent pain and lengthen them so you can regain good posture. Third, a massage would help to release tension that has built up from stress and anxiety. Click for more on neck and shoulder massage

Pain Relief Massage For Buttocks

If you have pain in your buttocks, also known as your glutes, it can often lead to pain elsewhere. This is because the buttocks are actually 3 different muscles known as the gluteus maximus, gluteus medius and gluteus minimus. These three muscles work together to lift your torso after bending forward at the waist. Walking, especially uphill, and jogging can lead to tight muscles, inflammation and even knots in your buttocks. But if you spend a lot of time sitting down they become shortened and weak due to the position you are in. This means that they have to work harder just to do their job, so other muscles have to assist them. This means you might also have lower back pain, pain in your hips or pain in your hamstrings.

A pain relief massage for your buttocks (glutes) would initially work to release any tight areas, knots and inflammation. As well as helping to lengthen shortened muscles. Should there be tension in deeper muscles, I can also target the piriformis muscle located beneath your glutes. Click for more on glute massage

Pain Relief Massage For Calves

Woman Needing Pain Relief Massage For Calf
| Exercise can cause calf pain but so can long periods of sitting

Limited flexibility in your calf muscles, particularly the gastrocnemius and soleus, is a common cause of calf pain. These are at the back of your lower leg and can become tight and sore even from a sedentary lifestyle. Long periods sitting down puts your calves in a shortened position which can lead to pain in your feet. Ill-fitting or unsupportive footwear can also be a contributing factor. Exercise, running or walking uphill can make things worse and result in knots, inflammation or even strains. Issues that cause calf pain can also affect your walking action which can lead to developing pain in your shins. If left untreated this could go on to cause shin splints which can be a chronic and painful condition.

A pain relief massage for calves would initially focus on reducing inflammation and increasing flexibility. Plus it is likely that you have areas of greater tension or even knots that are causing pain, which could also be the source of any ankle or knee pain you might be having. This would also help to relieve any shin pain or pain in your feet. Click for more on calf massage

Summary Of Pain Relief Massage

With the right treatment, any muscle can benefit from a pain relief massage, not just those mentioned. And although it might have started with a slipped disc or even a broken bone, the tissue around it could have become tight and inflamed. Treatment by a massage therapist can reduce pain and help you sleep and enjoy the things you used to.

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

Hip Pain After Horse Riding – Causes And Treatment

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.

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What Causes Hip Pain After Horse Riding

Woman With Hip Pain After Horse Riding
| 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

Hip Pain After Horse Riding 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.

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

Squat Technique – Fix Your Form With Massage

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.

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Why Squat Technique Matters

Girl With Good Squat Technique Massage In York
| 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

Woman With Good Squat Technique Massage In York
| 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

Woman With Bad Squat Technique Massage In York
| 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. A sports massage at home 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 – What Are They And How To Treat Them

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?

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What Are Muscle Knots

Woman With Muscle Knots Before Massage
| 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

Man With Muscle Knots Having Massage
| 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

Can’t Sleep – How Massage Can Help

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.

Table Of Contents

You Can’t Sleep Due To Stress And Anxiety

Woman can't sleep Massage In York
| 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

can't sleep Massage In York
| 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