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 at home 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
Whether you’ve just started jogging or you’re a veteran of pounding the pavements (or treadmill), pain after running is a common complaint. It might start as a niggling twinge, but could become a permanent part of your run if left untreated. It could even cause further problems elsewhere that leave you unable to train, so don’t just ignore what might currently be an annoying discomfort. Getting a massage for pain caused by running is the best way to stop it becoming more serious.
There is a reason that running is such good exercise – it’s hard work. And it’s hard work because it involves all the major muscle groups in your lower and upper body. This includes stabilisation and shock impact by your core, while your arms, shoulders and back help maintain balance and momentum(1). The precise use of muscles depends on your running action and whether you prefer sprints, long distance or something in between. But however you run, if you push yourself things can get uncomfortable by the time you reach the finish line. However, that’s not the same as your shins hurting every time your foot hits the ground or waking up the next day with lower back pain.
If left untreated, pain can cause you to alter your running action so the affected muscle doesn’t have to work as hard. For example, knee pain can cause you to rotate your hip internally or externally from where it should be. And this just adds a new issue which is likely to cause you problems in the future. In this case, shin, hip or even lower back pain.
So let’s take a look at some common problem areas and what might be causing them.
Knee Pain After Running
| Knee pain after running isn’t always a sign of damaged cartilage. It can also be due to muscle or ligament issues
Many people automatically assume that knee pain after running is a sign of cartilage damage. And while this is a possibility, it could also be related to ligament or muscles issues. Hundreds or thousands of steps per run, especially on concrete or tarmac, takes its toll on shock-absorbing cartilage. And once the damage has occured, treatment options arae limited.
Ligaments, of which there are 4 main ones, hold the bones of the upper and lower leg in place. They can become damaged by over extension, such as a sudden turn, though this is unlikely if you’re just out for a run. Instead it is muscle issues, even without injury, that are the cause of most knee pain after running. The hamstrings at the back of your thigh and the quadriceps at the front can become tight and inflamed. And because they pass over your knee this can lead to pain above, below or along either side of it.
Massage For Knee Pain After Running
To rule out potential cartilage or ligament damage, initial examination of knee issues by your doctor is crucial. This is especially important if it is severe, came on suddenly or there is any swelling. After ruling out anything serious, issues through an initial medical examination, a targeted massage can treat knee pain caused by running. It can also reduce inflammation and help to relax tight muscles in your legs to treat or even prevent knee pain.
Shin Pain After Running
| The most common cause of shin pain is shin splints
Shin pain, usually known as shin splints, refers to pain below the knee and above the ankle. But another possibility is a stress fracture. Shin splints cause pain that radiates down the majority of the lower leg and tends to feel worse the day after exercise. A stress fracture is only painful at the site of the injury and feels slightly better after a day’s rest.
The most common cause of shin splints is weak muscles at the front of the lower leg and stronger, often tighter muscles at the back. Beginners can develop the problem from trying to progress too quickly, but a seasoned veteran can also suffer. This is especially likely if a build up of injuries or muscle imbalances has lead to an improper running action(2).
Massage For Shin Pain After Running
If running gives you painful shins you should reduce your training to a level that doesn’t aggravate it. This might mean that you have to take a break from training for a few weeks. Also, given that muscle tension and imbalances are likely to have at least contributed to your shin pain, massage to the lower leg will help correct this. This includes the calves at the back and tibialis anterior at the front. Your upper thigh muscles may also benefit from massage if the issue has progressed to other areas.
Hamstring Pain After Running
| Hamstring issues can be a sign of weak or tight glutes
Hamstrings are the muscles at the back of your upper thigh, extending from your pelvis down to your lower leg. Bending your knee and powering explosive movements like deadlifts and squats rely heavily on the hamstrings. Long periods of sitting, whether it’s at a desk or watching TV, causes them to shorten and become tight. And they can also become inflamed by running, especially if it involves inclines. The result is pain after running that isn’t just due to sore muscles but to areas of tension (knots). These can in turn progress to strains and tears if left untreated.
Hamstring pain can also affect your running action. Shortening your stride in an attempt to stop you aggravating the problem area. It can also pull your hips out of alignment which can lead to lower back pain.
Massage For Hamstring Pain After Running
Painful hamstrings after running, whether caused by tension, knots or inflammation, can benefit from massage. Having a deep-tissue sports massage will relax and lengthen your muscles to increase flexibility. Hamstrings can also benefit from a sports massage after running as it helps to prevent soreness the next day. This can also help your pelvis to return to its correct alignment and ease lower back problems.
Lower Back Pain After Running
As mentioned above, tight hamstrings can be the source of lower back pain. But there are other possible causes.
Gluteus Medius
One potential cause is a tight or strained gluteus medius muscle, which is deep under your gluteus maximus. Together these are better known as your buttock. The job of the gluteus medius is to abduct your hip, to move it outwards away from your other leg. Plus it stabilises your pelvis and keeps it level when one foot is off the ground, such as when running. Sitting for long periods can cause a lack of flexibility in the glutes, which can radiate into the hip. And putting in the miles, especially on hard surfaces, can lead to painful glutes.
Tight or painful glutes can then lead to weak glutes from lack of proper use. And this means muscles in the lower back have to take over the job of hip adduction when walking or running. This is why some people have to swing their leg out and forward to run rather than just straight forward. Overworked lower back muscles, forced to compensate for weak glutes, cause inflammation and pain
IT Band
| A tight or inflamed IT band can be the cause of pain in various other places
The IT Band is a thick band of connective tissue and fascia that runs from your hip to the outside of your knee. It works with muscles to extend your hip and, like the gluteus medius, with abduction. Plus it helps to rotate your leg and stabilise your knee. Running can cause your IT Band to become inflamed, especially if you have poor technique. Which in turn can lead to hip or knee pain after running. And because it connects to your hip it can also affect your gluteus medius muscle, which as stated above, can cause lower back pain.
Lower Back Issues
Although lower back pain often has its source elsewhere, that doesn’t mean the problem can’t simply be with the muscles of your lower back. And it can also be the case that your lower back is causing problems in other areas. An example is a misaligned pelvis putting more stress on one leg, and one knee, than the other. This can be caused by prolonged sitting or standing with poor posture, muscle imbalances or injury. Injuries, such as strains, tears or even a slipped disc, usually occur with heavy or awkward lifting. But sometimes a sneeze or just bending down to tie your shoelace can be enough to cause a significant injury. Especially if there is already an underlying issue.
Massage For Lower Back Pain After Running
If you get lower back pain after running, massage to the affected muscles will help to reduce areas of tension and inflammation. Along with any scar tissue that might have built up due to injury. As mentioned above though, your lower back issues may well be a symptom of muscles problems elsewhere. Therefore you would also benefit from massage to the areas that are the source of your lower back pain.
Shoulder Pain After Running
| Shoulder pain after a run can be due to chronic stress or anxiety
Shoulders generally aren’t the first place people think they might feel pain after running. After all, it’s your legs that do all the work and take most of the impact. But if running makes your shoulders sore or you wake up the next day and they feel tight, you know this isn’t the case.
Your arms swing as part of your running action and it is your shoulders that are making this happen. If you have tight muscles, whether from stress or tension, you might be shrugging your shoulders as you run. This can cause pain and inflammation which makes the situation worse the next time you train. This would be felt mostly in your neck and the top of your shoulders.
If the pain is closer to your shoulder joint or upper back the problem is more likely to be with your rotator cuff. An indication of this is if reaching overhead causes discomfort, or if the pain is worse lying on your side(3).
Massage For Shoulder Pain After Running
Stress or poor posture can manifest as tension in your trapezius, leading to shoulder pain after running. This muscle extends from the centre of the back up to your shoulders and neck. By applying deep tissue massage to the trapezius, you can ease its tension, promoting a more relaxed running action and improving shoulder mobility.
If the issue is more to do with your rotator cuff, massage can help to reduce tension and inflammation in the affected area. It can also increase flexibility and allow the muscles to regain strength and functionality.
Summary
These are some of the most common areas you could feel pain after running along with the most common causes. But running is tough on your body and affects many other muscles. So while discomfort might just mean you’re pushing yourself, pain is your body’s way of telling you something isn’t right. Don’t ignore it if you want to stay healthy, see a massage therapist.
Book A Mobile Massage
If you would like to book a massage for pain after running 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 are looking for the best treatment for cellulite you have probably realised they have some things in common. Whether it’s creams, lotions, lasers or surgery they tend to be expensive, unproven and can be very invasive. But what you might not have considered is that having a massage is not only relaxing and therapeutic, it can naturally get rid of visible cellulite. As a massage therapist I have massaged hundreds of clients for varies issues. This includes pain, tight muscles, strains, knots, anxiety and more. And many times I’ve been told something along the lines of, “This might sound silly but, I don’t seem to have as much cellulite and I look more toned.”
Let’s take a quick look at what cellulite is and why it isn’t silly to suggest that massage treatment can help.
Cellulite is simply fat that is acting against connective tissue and therefore gives the appearance of an uneven surface. It is most commonly visible on your thighs, buttocks and stomach but can also affect arms, breasts and hips(1). Although it is not at all harmful or a sign of being overweight (slim women have it too) the more fat there is the more cellulite might be visible. Factors that can make the issue worse include age, poor diet, an unhealthy lifestyle, genetics and pregnancy. For more information on this read my article here
The Causes Of Cellulite
So if cellulite is natural how can massage help? Well it can not physically get rid of cellulite any more than it can get rid of fat. But according to healthline.com, “Creams don’t remove the cellulite. Instead, they temporarily reduce the appearance of it. The fat cells still exist under the skin.” And the same applies to massage. From experience and client feedback however, I have noticed that massage can reduce its appearance. It can also give a more toned look to treated muscles. In other words, it is an effective and natural treatment for cellulite.
The reason for this is that your lifestyle will almost certainly involve something that has a detrimental effect on your body. This might be an active lifestyle that includes a busy job and lots of exercise. It might be more sedentary and leave you working at a desk all day, driving or watching TV. It might be that your days are stressful and leave you feeling anxious and in need of a drink or some comfort food. Or it could be a combination of all three. Whatever it is the result will be tight muscles, knots and the build up of scar tissue. By impeding blood flow, these restrictions compromise the body’s natural detoxification processes. This can cause toxins to build up and potentially lead to further health concerns.
The result is that cellulite becomes more visible than it otherwise would be. And massage to the affected areas, or even to the body as a whole, can reverse this.
How Massage Is A Treatment For Cellulite
Reduced scar tissue and relaxed muscles enable optimal blood flow. In turn this leads to improved nutrient and oxygen delivery and efficient toxin removal. Ultimately this enhances the appearance and function of the muscles.
This is why I believe massage is an excellent treatment for cellulite, as it reduces its appearance in a natural and beneficial way.
How Many Sessions Will I Need
| Reduce the visibility of cellulite with massage
Like all issues that can be helped by massage, how much treatment you require for cellulite depends on several factors. These include the condition of your muscles, your overall health and fitness, and how well your body responds to massage. In this case it also depends on how visible your cellulite currently is. One massage should be enough to make some difference. However, it might be a few days later that you really notice the benefits. After which, further massages will continue the improvements and maintain them.
Massage Treatment For Cellulite Summary
As I said earlier, like any other treatment for cellulite, massage can not physically get rid of it. But I have seen it become less visible even when treating cellulite was not the purpose of the treatment. And many clients have confirmed this. So if you would like to book or have any questions get in touch.
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
10% Student discount for NUS students. 1 hour of massage for just £40
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
Postural analysis is an important accompaniment to massage. It helps identify the imbalances in your body that lead to your aches, pains and strains in the first place. Massage is an excellent tool for treating them. But if the initial cause is not identified and corrected they could continue to return. Postural analysis can also identify issues before they have a chance to develop into pain or injury.
| Over time, muscle tension and bad habits can make a big difference to posture
Bodies come in numerous shapes and sizes but the human skeleton has an optimum position for different movements. Whether this is standing, sitting, running or bending down to pick something up off the floor. Unfortunately, sitting in a comfortable chair might seem harmless, but comfort doesn’t necessarily mean good for you. Likewise, standing can seem like a preferable alternative. But if not done with good posture it is probably going to result in some muscles doing more work than they were designed for. Even a minor injury several years earlier can result in an equally minor postural change. Over time, this can cause significant pain or further injury elsewhere in your body.
How Postural Analysis Can Help
Postural analysis is a quick and simple process is used to find areas of your body that are out of alignment. This helps your massage therapist to diagnose problems and the best way to use massage to solve them. It involves looking at someone standing in their normal position from all sides and identifying body imbalances. While some of these can be obvious, some are more subtle and require experience to pick up on. Especially as the problems they cause can be well away from the postural issue.
| There are many ways in which the posture can change
For example, sitting with a poor posture can cause the pelvis to tilt forwards. This can lead to lower back pain and the connection here is obvious. Less obvious is that this is known as lower cross syndrome(1) and can cause the spine to lose its familiar S shape. This thrusts head and chin forwards, which is known as upper cross syndrome. The source of problems such as neck pain and headaches can originally be from poor position of the pelvis when sitting down.
Another example is knee pain which could actually come from tightness in your glute (bum) muscles. This can cause your leg to turn outwards when walking or running, eventually causing pain in your shin or foot.
Summary
Postural analysis can show the source of a problem rather than treating the symptoms, before the massage even begins. This allows the targeting of one area to give beneficial effects on several others. This can reduce the amount of massages required and enhance the benefits of each one.
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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
Carpal tunnel syndrome, also known as CTS, is the inflammation or impingement of nerves within your wrist. It can cause pain, weakness or numbness in your hand. In severe cases it can extend up into your forearm or shoulder and require surgery, but this is usually a last resort after other treatments have failed.
| Carpal tunnel syndrome is the result of inflammation within the wrist
The carpal tunnel is formed between the carpal bones of your wrist and a thick ligament called the flexor retinaculum(1). If one of your tendons or nerves becomes compressed or inflamed this can cause swelling. As the carpal tunnel cannot expand it can impinge (trap) other tissue in the area, resulting in pain, weakness or numbness. This pain can extend along your median nerve up through your arm into your shoulder.
What Causes Carpal Tunnel Syndrome
A common cause of carpal tunnel syndrome is repetitive movement. This includes typing for long periods, jobs that involve heavy lifting and manual labour. Also exercise or sport that involves using your hands such as tennis, badminton or weight training. Injury to your wrist or hand can cause temporary symptoms due to swelling. This can become permanent if serious enough to change to the structure of the area.
Poor posture can also contribute to development of symptoms. Especially rounded shoulders such as resulting from sitting at a desk all day, or tension in the neck, shoulders or upper back. The overall effect is to cause internal rotation of your arms and hands which forces them to work in an unnatural position.
Genetics is also a factor, as is diabetes, rheumatoid arthritis and pregnancy.
How To Treat Carpal Tunnel Syndrome
| If your carpal tunnel syndrome is in the early stages, stretching may help
If you experience the symptoms of carpal tunnel syndrome the first thing to do is identify what action causes it. Then, as much as is possible, stop doing it. Whatever the initial cause most people rarely, if ever, stretch the muscles of the arm, especially the forearm. Therefore almost everyone will benefit from increasing their flexibility. This will in turn take some of the pressure off your carpal tunnel area.
If the symptoms persist, your doctor might suggest corticosteroid injections, a wrist splint to reduce mobility or even surgery.
How Massage Can Help
As long as diabetes, arthritis or pregnancy is not a factor, carpal tunnel syndrome can be treated by a massage therapist. This is done by relieving tension in your hand and forearm muscles. As it helps take the pressure off the nerves and tendons in the carpal tunnel it allows freer movement to return. And because internal rotation of the arm and shoulder is usually a factor, your upper arm and shoulder and neck area are also likely to require massage work. This will correct issues with posture that contributed to developing carpal tunnel 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
| Regular massage relaxes muscles, increasing blood flow during exercise
Having a massage has been shown to increase exercise performance, speed up recovery and improve your results. This is the case whether you’re a professional athlete or training for health and fitness. Just one massage a week can keep your muscles loose, preventing them restricting the flow of blood around your body.
A massage therapist will generally work towards your heart as this is the direction your blood flows. If done before exercise it helps prepare the circulatory system for the upcoming exertion, flooding muscles with fresh, oxygenated blood and enhancing performance levels. If done after exercise massage helps to remove toxins, such as lactic acid, and assists the process of recovery.
Increase Exercise Flexibility
Whether the exercise you do is jogging, sports or lifting weights, your muscles are damaged on a microscopic level. In turn this makes them shortened and tight, reducing your flexibility. Tight muscles restrict the flow of blood in and out of that muscle, causing a reduction in performance during exercise. It also causes less efficient removal of toxins and a diminished recovery during rest periods. In turn this reduces your performance further. Also, reduced flexibility means reduced range of movement, which prevents anyone lifting weights to get the most from each repetition. Massage stretches muscle fibres and frees them up from scar tissue and damage to muscle fascia.
Massage Helps Reduce Pain
| Prevent injury from tight or inflamed muscles with massage
Muscle pain, whether caused by, overwork, tension or injury, will inevitably affect performance. Just the thought of pain coming from an exercise can inhibit technique to a point that it actually causes injury. For example, tightness on one side of the lower back may cause the body to use the other side of the lower back more to compensate. This can cause a permanent imbalance in the muscles which is likely to lead to further injuries in the future.
Having a massage straight after training can also prevent muscle soreness from exercise(1). It removes toxins, relaxes muscles and brings in a fresh supply of oxygen-rich blood.
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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
The hip flexors are an important group of muscles that raise the knee and lift the thigh towards the abdomen. And while this might seem relatively simple, if you have weak or tight hip flexors they can cause issues with your pelvis. As a result you could get lower back or knee pain, or even upper back and neck problems.
| The hip flexors are made up of 3 main muscles which work together to raise your knee, such as when walking or climbing stairs
The hip flexor group consists of several muscles but there are 3 main ones(1). These are the rectus femoris, the iliacus and the psoas (which you might have heard referred to as the iliopsoas). The rectus femoris starts in your hip, runs down the front of your thigh and crosses over your knee. This is the reason it can cause knee pain. The iliopsoas muscles extend from the lumbar vertebrae of your lower spine down to the femur bone of your thigh. It is the connection to your spine that can be the cause of lower back pain.
Together the hip flexors raise your knee during activities such as walking or climbing the stairs. They are also active during exercises such as jogging and even doing sit ups. But problems develop when the muscles become shortened or tight. Whether this is lower back pain, knee pain or pain that is felt elsewhere in your body, the hip flexors are often overlooked as the actual cause.
What Causes Tight Hip Flexors
If you’re like most people, the cause of your tight hip flexors is spending too long sitting down. Whether this is at a desk, driving, watching TV or a combination of the three. Especially if it is with a poor posture. Over time this shortens hip flexor muscles so that when you stand up they are no longer flexible enough for your pelvis to be in its correct position. It is mostly your iliopsoas that is pulling on your lower vertebrae and the result is lower back pain. In turn this can affect the natural shape of the spine, causing upper back, neck or shoulder issues.
| Long periods of sitting or exercise that involves straightening your leg can lead to tight hip flexors
The other main cause of tight hip flexors is exercise, whether this is running, such as during sport, or jogging. This will cause muscles that have otherwise been in a shortened (seated) position to tighten further. Likewise with weight training. Because your rectus femoris crosses over your knee as well as your hip it is also involved with straightening your leg from a bent position. Going to the gym and using a leg extension machine is a good example, as is the leg press. And doing any squat exercise with tight hip flexors is also likely to cause other issues, including serious injury. Click here to find out more about how to fix your squat technique
How To Fix Tight Hip Flexors
If you suspect that tight hip flexors are the source of your lower back or knee pain, or affecting your exercise technique, massage can help. And although there are stretches that might ease minor muscle tension or lack of flexibility, even regular stretching will do little to make up for exercising or being in a seated position several hours a day. Instead have a hip flexor massage and let the massage therapist do the hard work for you.
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 have lower back pain there could be many possible causes, but one that is often overlooked is an issue with your gluteus medius. This could be acute, such as from a recent injury or sudden increase in activity. Or it could be chronic, having come on due to frequent jogging or long periods of sitting. An injured or tight gluteus medius can in turn lead to referred pain in your lower back. This is especially likely if there has been a change to correct posture and muscle function. And no amount of stretching or foam rolling is going to help your lower back pain if the source of the problem lies elsewhere.
| The glute medius move your leg outwards and stabilises your pelvis when walking
The gluteus medius muscle is deep under your gluteus maximus, which is better known as your buttock. It abducts your hip joint, which simply means that it moves your leg outwards away from your other leg. It also acts to stabilise your pelvis and keep it level when one foot is off the ground. Obvious examples are when you’re walking or running. When one foot is down and the other is up, it is the gluteus medius on the side that is down that is working.
Problems can be caused by anything that involves you bending forward, especially while twisted or lifting something heavy. This could be in the gym or something like using a spade in the garden. Anything that puts more strain on one side than the other. The damage can also be done over longer periods. This is more likely if you lean or twist when sitting or jog on a road with a camber.
How Does The Gluteus Medius Cause Lower Back Pain
| A tight or weak gluteus medius can cause your QL to take over a job it wasn’t designed for, leading to lower back pain
The quadratus lumborum (QL) is a deep muscle in your lower back. It runs from your hip to your lumber vertebrae and up to your lowest rib. It is used when you bend at the waist to one side and when straightening your back after bending down. But what does this have to do with your gluteus medius? Well if you have a tight, weak or painful gluteus medius, whatever the cause, your QL will take over the role of hip abduction when walking(2). This means your QL does a job it wasn’t designed for which puts excessive stress on your lower back.
That’s just one example of how your gluteus medius can cause lower back pain.
Attempting to treat your lower back with stretching or even massage can provide some relief. But unless the underlying cause, the gluteus medius, is also dealt with it will only be temporary.
Pain In Your Gluteus Medius
| Gluteus medius pain is most commonly felt along your belt line
Although the cause of your lower back pain could be your gluteus medius, you might not actually feel any pain in that area. If the muscle is just weak or tight you probably won’t realise there is an issue with it. This is because your QL is doing the work instead. But it’s doing work it’s not designed for, which is why it’s your back that hurts instead.
If you do feel anything it most commonly comes along your belt line and up into your lower spine area. But pain can also be felt just under your hip and down into your buttock or even the top of your leg. Least common is pain directly over your tail bone area(1). You could suffer from one or all of these, especially if you continue to do whatever originally caused the issue.
How To Treat Lower Back Pain Caused By Your Gluteus Medius
If your gluteus medius is the cause of your lower back pain (or the reverse) then both issues need treating. Massaging just your lower back will provide only temporary relief at best. But massaging both areas is much more likely to cause lasting benefit which can be enhanced with regular stretching. If originally caused by poor posture or prolonged sitting this should also be dealt with, along with strengthening the muscles.
Have you had lower back massages in the past that provided only temporary relief, or none at all? Then your gluteus medius could be responsible and need treating by a qualified massage therapist. Book a treatment at home 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
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