Bodywork that's more than skin deep

Massage therapy is just one part of a healing regimen. Yoga or daily stretching and breathing exercises are key elements in preventing injury, reducing stress and maintaining overall health. They extend the benefits of massage treatments! A balanced diet, exercise, plenty of water and laughter are also important aspects in a healthy lifestyle.

Tuesday, January 26, 2010

Massage and Stretches to Help Plantar Fasciitis

Plantar fasciitis is an overuse condition resulting in inflammation of the plantar fascia.  It is the most common cause of foot pain in athletes.  The condition occurs due to overuse and stress on the plantar fascia, which can result in tissue fatigue and micro-tearing at the calcaneal attachments (the heel of the foot).  ~ from the textbook by Fiona Rattray "Clinical Massage Therapy"

If you have plantar fasciitis, the following stretch should be done before taking your first steps in the morning.  Stretch before you have to stand for long periods and also after sitting for long periods. 

*Cross your affected leg over your other leg.
*Using the hand on your affected side, take hold of your affected foot and pull your toes back toward your shin.  This action creates a stretch in the arch of the plantar fascia.
*Check for the appropriate stretch position by gently rubbing the thumb of your unaffected side left to right over the arch of the affected foot.  The plantar fascia should feel firm, like a guitar string.
*Hold the stretch for a count of 10.  Repeat 10 times.
*Perform at least three sets of stretches per day.
Credit:  Dr. Benedict DiGiovanni, member of the American Orthopedic Foot and Ankle Society

Another great way to work out your plantar fascia is to roll your affected foot over a tennis ball or if you want deeper work use a golf ball.  Sit in a chair and place the ball on the floor in front of your affected foot.  Place your foot on the ball and carefully work it around the arch of the foot.  Roll back and forth, adding pressure where you like.

~If the plantar fascia pain is severe: rest, ice and elevate the affected foot as much as possible.
~Ice 3-4 times per day to control the inflammation after activities that cause pain.
~Apply heat to the calf muscles prior to activities that cause pain.
~Stretch and Self-massage the calf area and plantar fascia prior to activities as well.

You may contact Maree if you have any further questions about plantar fasciitis or if you would like to make a massage appointment.

Sunday, January 3, 2010

My Home Massage Studio!

Friday, January 1, 2010

Massage Studio Before