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The negative effects of muscle tension.

Chiropractic and Bursitis

Chiro shoulder-bursitisBursitis is the inflammation of a bursa. A bursa is a fluid filled sac that is located in certain areas of the body that experiences rubbing or friction between two structures, usually between a tendon and bone, or muscle and bone. The bursa sits between these two structures and acts as a cushion to reduce any rubbing, friction or irritation.

Bursitis is commonly caused by injury or repetitive movement, with the most common areas affected being the shoulder, elbow, ankle, knee and hips. Common advice given by Doctors and Physios is rest and ice together with painkillers and anti-inflammatories.

Some people don’t realise that Chiropractic can also be a very effective treatment option. A bursa becomes inflamed because there is excessive rubbing of the tendon over the bursa. It is considered excessive because either it is happening more frequently (such as increasing the amount or intensity of running you do) or because there is more friction because the muscle and tendon is tighter or less elastic and therefore rubs harder over the bursa. So certainly it may be necessary to reduce the amount of training, but if it is due to a tightness of the tendon, then by improving biomechanics and the balance of the muscles and tendons across the joint will help reduce the bursitis. This is exactly what Chiropractic does. By balancing the body it improves and normalises biomechanics which results in releasing the muscle. When the muscle is released it reduces the tension on the tendon and so reduces the friction on the bursa. This will improve the bursitis, and also the chance of it returning when you return to training.

Benefits of Trigger Point Therapy

trigger-point-therapyTrigger Point Therapy focuses on relieving referred pain or sensation (pain, tenderness, pins and needles, numbness and burning). A trigger point is a point of bound / taught fibres in a muscle, often referred to as muscle knots, a point of heightened tenderness or sensitivity, which prevents full usage of a particular muscle. Active trigger points have predictable referral patterns, some causing pain locally to the effected trigger point, others referring to other regions of the body. Due to this referral, a domino effect in terms of pain or injury can occur if trigger points are left untreated; this meaning an area previously unaffected by referred sensation may become affected.

 

From a patients perspective.

Trigger Point Therapy is a compression of the point of tenderness, which temporarily heightens the sensation already experienced due to additional pressure being applied to the area. The pressure must be held and maintained in order to obtain a release; in terms of sensation, it feels as though the practitioner holding the point is slowly releasing pressure, in actual fact the point is releasing / relaxing, which gives a sensation of relief as muscle function is improved and referred sensation is reduced.

 

Trigger Point Therapy with Massage.

Massaging an area with active trigger points can be painful; however, when massage and trigger point therapy is combined a practitioner can release muscles far more effectively. Remedial massage greatly increases blood flow to muscles, while trigger point therapy releases regions within muscles with restricted blood flow, thus providing nutrients to depleted muscle fibres in a more effective fashion. Active trigger points create a local twitch response (often confused with a muscle spasm); if a trigger point is left active after massage it won’t be long before it becomes tight and sore again due this twitch response, as the muscle is over engaging. Releasing trigger points allows for far greater fibre release with slow / stretching massage, which increases range of movement and encourages capillary growth, resulting in healthier muscle fibres.

In terms of performance: Clients who I have treated with trigger point therapy gain longer periods of relief and suffer less issues with their lymphatic system in terms of acid and other waste build up in their muscles; this meaning greater endurance and performance. If you enjoy sport and like massage, this is definitely something to consider within your fortnightly to monthly massage. Note: Trigger points take time to release, so treatment should be focused on a specific area of the body, not all over, to get the best results.

How exercise can improve your health and well being.

anytime-fitness neutral bayHealth Benefits of Exercise.

Exercise reduces the risk for several diseases including heart disease, adult-onset diabetes, high blood pressure or hypertension, breast cancer, osteoporosis and colon cancer. Exercise may also help prevent, or be effective in treating, some mental illnesses, such as depression. For the greatest overall health benefits, experts recommend that you do 20 to 30 minutes of aerobic activity three or more times a week and some type of muscle strengthening activity and stretching at least twice a week.

 

Other benefits of exercise.

Exercise controls weight:

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don’t need to set aside large chunks of time for exercise to reap weight-loss benefits

Exercise boosts energy:

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores

Exercise promotes better sleep:

Many people report having better sleep when they exercise regularly. Typical improvements include falling asleep more quickly, longer periods of deep sleep, and feeling more refreshed in the morning. Because exercise has a positive impact on stress, anxiety, and depression, all of which interfere with sleep, exercise helps improve sleep and reduce emotional health problems.

Exercise improves mood:

Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

 

exercise typesTypes of exercise.

Aerobic Training:

A balanced fitness program should include aerobic exercise. Also known as cardiovascular or endurance training, this type of exercise offers benefits such as increased blood flow, boost in HDL, or “good” cholesterol levels, healthy blood pressure and body weight and an overall sense of well-being. There are many aerobic activities from which to choose, including walking, running, swimming, cycling and rowing.

Resistance Training:

While aerobic training offers many health benefits, it does little to tone your muscles. Resistance training, also known as strength or weight training, can reverse the decline in bone density, muscle mass and strength that occurs as you age. It can help you build muscle and burn fat while lowering your risk for heart disease.

Flexibility Training:

Flexibility training, also known as stretching, is an essential component of your fitness regimen. Through stretching, you can reduce muscle cramps, joint stiffness, injuries and stress. Stretching can also help increase your range of motion in your joints and muscles. There are many types of flexibility exercises to keep your interest.

 

Chiropractic for Headaches

Chiropractic HeadacheChiropractic is an ideal alternative therapy that works not only to relieve headache pain but to also restore normal functioning to the nervous system and spine. Please read on for more information.

 

What is a Headache?

A headache is when someone feels pain or discomfort in the head and/or face. It is a symptom of many different conditions, and physiologically may be caused by a disruption to pain-sensitivity structures in the head.

Headaches may be classified as either primary or secondary. Primary headaches develop on their own, whereas secondary headaches develop as a symptom of another disease, condition or illness.

 

What is Chiropractic?

Chiropractic is an alternative form of medicine that aims to diagnose, treat and prevent mechanical disorders of the musculoskeletal system via manipulation and realignment of the spine and other bodily structures.

 

How Does Chiropractic Help Alleviate Headaches?

Most good chiropractors employ the use of physical, orthopedic and neurological tests to pinpoint potential causes of the headache. The practitioner will then use spinal manipulation to treat the headache, thus:

  • Improving spinal alignment.
  • Reducing nerve irritation.
  • Reducing muscle tension.
  • Improving blood flow and circulation.

A chiropractor may aim to reduce headache symptoms with massage and Trigger Point Therapy, and may even use x-ray to determine whether abnormal positioning of the shoulder and neck are causing the headaches. They may also recommend a suitable lifestyle plan including relaxation techniques, daily stretches, changes in posture and other exercises.

 

Chiropractic and Tension Headaches

Tension headaches result from muscular tension in the head, neck and shoulders. This tension ultimately leads to changes in normal posture and movement in order to compensate, which itself results in even more muscular tension, thus creating a vicious cycle that causes an increasingly painful headache.

Chiropractic aims to resolve and break the vicious cycle by releasing any muscular tension, and by realigning skeletal structures. Relief is often experienced from tension headaches minutes after Chiropractic treatment, after which muscle tension has eased and nerve irritation has been reduced.

 

Chiropractic and Migraine Headaches

Certain triggers cause a sudden dilation of blood vessels in the head to occur, thus producing a painful migraine.

Recent scientific studies have shown chiropractic may play an important role in treating migraines in its subtle manipulation and realignment of the spine. The adjustments also improve blood flow by reducing any irritation to nerves rooted in the spine which themselves are responsible for vascular system tension control.

If you are interested in trying chiropractic to relieve your headaches, please speak to a professional chiropractor for more information.

 

The Importance of Stretching

Health In The Bay StretchingStretching is a very effective and important activity that has a number of known key benefits for all. These benefits include improved flexibility, a decrease in the likelihood of injury and muscle soreness, and an enhancement in physical performance.

Through stretching, the affected muscles will be lengthened, which helps to improve the body’s normal level of flexibility as well as to reduce general muscle tension. This increase in muscle length will also enable the muscles to contract over a greater distance and hence create a greater level of power. The body is then able to move more freely with increased comfort.

After physical exercise, the muscles can often feel tight, sore or stiff. Such soreness occurs due to minute tears that form within the muscle fibres, as well as an accumulation of blood and waste products, such as lactic acid. Stretching after exercise, therefore, helps to diminish any muscle soreness through improved blood circulation and the removal of waste products.

Exercise also creates fatigue, and results in a decrease in both mental and physical performance. Stretching muscles can help to prevent fatigue by reducing the pressure on the working muscles. For every muscle, there is an opposing muscle, and if these are made more flexible through stretching then the working muscles have to exert less force against them. The movements of the working muscles will, therefore, require less effort, which will result in the enhancement of an individual’s physical performance.

Additional benefits of regular stretching include improvements in posture, body awareness, energy levels, coordination, and stress relief.

Stretching should be carried out before and after any physical activity, and as part of an individual’s daily routine. A typical stretching routine should last for around 5-10 minutes, with each muscle group being stretched 2 or 3 times. Each stretch should be performed gently and slowly, and held for around 20 seconds only to the point where tension is felt in the muscle. Only stretch muscles that are 100% healthy and avoid areas that are recovering from injury. Stretches should never be performed when the muscles are cold. Prior to any stretching, light, physical activity that results in a light sweat should be performed for about 10 minutes.

Sports Massage: Pre and Post Event Massage

massage stretchingIf you’re training for an upcoming event and are looking to be in tip-top shape, the needs of those pre sport verses the needs of those post sport are very different. Pre sport massage focuses on relieving muscles via light compression and lymphatic release, whereas post sport focuses on repair, via slow deep friction techniques, stretching (passive and active) and mobilisation. Pre sport massage should not be invasive as massage can temporarily weaken muscles in order to aid in successful repair.

 

Pre sport massage

Pre sport massage is given under the assumption that the athlete is pre conditioned to the activity that they are about to undertake and is therefore a means of enhancing the natural health of muscles by stimulating blood flow to provide nutrients to muscles in a relaxed state, and the lymphatic system, to remove waste from muscles that may be lingering. The massage focus is optimisation, to reduce risk of damage (not to undo damage).

Post sport massage

Post sport massage is focussed on undoing damage caused during activity; with an emphasis on (post sport) it is never advised to get this type of massage before a sport event. The massage focuses on breaking up scar tissue, tight connective tissues, and posture. Generally it is slower than remedial massage to focus on fibre release and increasing range of movement. I like to apply trigger point therapy within my post sport treatments as it allows for a far more successful release and breakdown of scar tissue, therefore, more successful mobilisation post treatment.

Myofascial Trigger Point Therapy

Health In The Bay Massage

Myofascial Trigger Point Therapy is a technique used by Massage Therapists which was developed over 50 years ago. Direct pressure is applied to a specific muscle that has become contracted or over-lengthened for extended periods of time preventing it from returning to its rest position.

Trigger Points, also commonly referred to as “knots”, are felt as painful areas in the muscles that cause pain to refer into other parts of the body. The individual may also experience symptoms such as tingling, numbness, burning, as well as weakness and restricted range of motion in the affected muscle. These points can occur in any part of the body, but are often most likely to be found in the upper back or neck. Trigger points will usually occur on both sides of the body, with one side being more symptomatic than the other.

Upon compression by the therapist, the trigger point will often reproduce the individual’s pain pattern. As the muscle relaxes, the pain and discomfort should then diminish. Massage therapists will apply pressure to trigger points using their thumbs, knuckles and elbows, as well as with specialised treatment tools. T-bars made of wood, plastic or metal, often rubber capped, may be used.

The most common causes of trigger points are poor posture, structural imbalances, repetitive activity and overuse, emotional factors, and direct trauma or injury.

A Knotty Problem

Health In The Bay Knot

It is likely that most individuals have at some point in time experienced sensations of pain and discomfort caused by “knots”, also known as Trigger Points. These are painful areas in the muscles that cause pain to refer into other parts of the body, as well as create symptoms of weakness and fatigue.

A Trigger Point is the body’s response to a physical, emotional or chemical disturbance where the muscle becomes contracted or over-lengthened for extended periods of time preventing it from returning to its rest position. This then restricts the movement of the muscle and decreases circulation. The muscle then becomes deprived of nutrients and oxygen, which results in a collection of metabolic waste.

The most common causes of Trigger Points are poor posture, structural imbalances, repetitive activity and overuse, emotional factors, and direct trauma or injury. These points can occur in any muscles of the body, but are most commonly found in the neck and upper back. Trigger points can themselves bring about a variety of issues, such as tension headaches, tinnitus (ringing in the ears), jaw pain, lower back pain and carpal tunnel syndrome.

Trigger Points can be effectively treated with massage therapy where direct pressure is applied to the area in question. Upon compression, the Trigger Point will often reproduce the individual’s pain pattern. As the muscle relaxes, the pain and discomfort should then diminish.

Self care is also important to help prevent the re-occurrence of Trigger Points. This can include using a heat pack when muscles are tense or painful, having hot baths after treatment, keeping well hydrated, and carrying out simple stretch and range of motion exercises. Your massage therapist will be able to assist you with such exercises, and is also there to answer any questions or concerns that you may have.

Stress can be a pain in the neck

Have you ever referred to something or someone in your life as a “pain in the neck”? You were probably more accurate than you realised. Any emotional stress (which can include rushing and being very busy) can result in the muscles across the top of your shoulders tensing up. Tense muscles will be uncomfortable. Then if this tension is prolonged, over a short time the muscles in surrounding areas including the neck muscles and between the shoulder blades will also become tight and painful.

Health In The Bay Lizard

Another response to stress is commonly clenching of the jaw or grinding teeth at night. This results in muscle spasms around the jaw, which also will cause muscle tightness in the neck, and hence neck pain and stiffness.
Poor or prolonged work posture can cause neck pain also. Work is commonly related to stress, and this together with a sustained posture over the course of the day will result in tight muscles around the neck and shoulders, resulting in pain.
Chiropractic care can help in several ways. Chiropractors can help release the tight muscles, as well as give advise on stretching and posture and activities to help maintain good muscular balance.
More more information, please read on, or contact Martina, our principal Chiropractor.