FitSugar

Ease Sore Muscles With a Tennis Ball

FitSugar — Wed, 28 Oct 2009 15:00:57 -0700

Getting a massage is not always an affordable option to relieve sore muscles. I use The Stick at home but when I'm on the go it's not something I can take with me. Because of its size, a tennis ball provides on the spot muscle relief wherever you are.

Here's how I've been using mine:

For leg muscles I sit down on the floor with my legs outstretched and place the ball underneath myself where the thigh meets the butt. I slowly move from side-to-side and let the ball work itself over my muscles, placing my hands on the floor for support. This motion can be worked all the way down leg. After that's done, I turn over and place the tennis ball under the front of my thigh and start the rolling motion all over again.
For my back, I place a tennis ball between myself and a wall - this works especially well for the muscles near the neck and shoulders. Lean back into the ball and let it roll back and forth over your muscles.
Use a tennis ball underneath the arch of your foot to relieve tired muscles. Sit down in a chair and place the tennis ball under your foot. Put some pressure on the ball and let it roll up and down the muscles of the foot. This is an easy way to get a great foot massage!

The basic idea is that you can work a tennis ball into a trigger point with just a little bit of pressure. If you need to cover greater surface area, put a few tennis balls into a long sock and tie off the end.

Relax Already: Swap Coffee For a Massage Break

FitSugar — Mon, 06 Jul 2009 14:15:34 -0700

I normally think of a massage as a relaxing treat that's more likely to put me to sleep than wake me up. But the other day, a massage taught me a lesson. Craving an afternoon caffeine fix, I instead ducked into a place near my office that does chair massages.

After a vigorous, 10-minute back, neck, and hand massage, I actually felt more awake. Better yet, my arms and upper back were tension-free, and I felt reinvigorated. Next time you're in need of an afternoon pick-me-up, why not try the same tactic? The key is keeping the massage quick, targeted, and therapeutic, rather than long and relaxing. I think you'll be surprised how much it perks you up from the afternoon slump.

What's the Deal With Craniosacral Therapy?

FitSugar — Wed, 20 May 2009 13:00:00 -0700

When basic massage or chiropractic adjustment doesn't ease your pain, it might be time to try craniosacral therapy. Similar to massage, a therapist applies gentle pressure to your spine, shoulders, head, chest, and abdomen to manipulate and adjust the craniosacral system - cranium (or head), the spine and the pelvis. This type of therapy is said to ease restrictions in nerve passages, encourage movement of cerebrospinal fluid through the spinal cord, and restore alignment of bones in the spine. Its purpose is also to enhance the body's own self-healing abilities. Aside from back or neck pain, craniosacral therapy is used to treat migraines, TMJ, and stress. A session lasts about an hour, and it doesn't come cheap - around $85 to $200.

There are no scientific studies to back up the effectiveness of craniosacral therapy, but it has been around for over 100 years, so it must be helping people. Tell me, have any of you ever had a session with a craniosacral therapist?

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Active Release Therapy Is ART

FitSugar — Tue, 14 Apr 2009 12:00:00 -0700

While I love a massage, I have found the relaxing strokes of Swedish massages just don't penetrate the deep kinks that accompany overuse injuries from serious training. That is why I appreciate the targeted technique of active release therapy (ART). It is like no other therapeutic technique I've tried when it comes to healing a chronic injury.

ART is a movement-based soft tissue massage technique used to treat problems with muscles, tendons, ligaments, fascia, and nerves. Plus, it is patented, so practitioners using this technique are certified through the ART program. This technique resolves chronic injuries quickly by creating length in scar tissue; it is this scar tissue that shortens muscles, binds nerves, and adds to tendinitis pain. All these injuries create the kind of pain that can make you inactive.

An ART session combines evaluating the tissue and the movement patterns around the injured area. The massage element combines active stretching while the therapist provides a tension to the stretch targeting the tight, scarred tissue. I will admit an ART session can be a little painful when compared to your average spa massage, and occasionally the sessions have left me bruised. Injuries are generally resolved in two to 10 sessions and sessions are generally 15 minutes long per area being treated. In my area, an appointment with an ART practitioner costs around $70. While not the cheapest treatment in the world, getting back on the run feels priceless.

To find an ART practitioner in your area, check out this provider search and get on with the process of healing!

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Relax Already: Rolling Hip Massage

FitSugar — Fri, 09 Jan 2009 13:30:00 -0800

Many of you must be so excited for Winter because you get to ski, snowboard, and snowshoe. Those snowy sports are not only thrilling, but they really work your thighs and glutes. After a day on the mountain, give your upper legs a little love with this rolling hip massage.

Music: "Sunshine Blues" by Hossenger

To find out how to do this read more.

Sit on the floor with both legs out in front of you. Bend your right knee and rest your right ankle right below your left knee.
Lean over to the right, placing your right forearm on the floor. Bend your left leg so your left heel is by your bum and hold onto the top of your left floor with your left hand. You'll be resting on your right elbow and your right hip.
Now use your left hand to make small circles with your legs, rolling over your right hip. Then roll in the other direction.
Release and then switch sides.

Try it! You will be amazed how your booty feels after this self massage.

5 Things About Massage

FitSugar — Tue, 09 Sep 2008 10:00:00 -0700

Often times massages can seem like the ultimate splurge, but in the end it's just as good for you as it feels.

Newsweek recently outlined a few things about massage that you may not have known, and here are five highlights:

It provides all over pain relief. Massage creates chemical changes that reduce pain and stress throughout the body. One way it does this is by reducing a brain chemical called substance P that is related to pain.
It may boost immunity. Several studies have found dramatic decreases in cortisol, which is produced when you are stressed. Cortisol kills cells important for immunity, so when massage reduces your stress levels and the cortisol in your body, it may help you avoid getting a cold or another illness while under stress.

There are more surprising discoveries about massage so read more.

Massage reduces hypertension. This may be because it stimulates pressure receptors that prompt action from the vagus nerve, one of the nerves that regulates blood pressure, as well as other functions.
Any technique does the trick. There's little evidence to support one kind of massage over another, says Tiffany Field, a professor of pediatrics. The key is pressure firm enough to make a temporary indentation in the skin.
You can massage yourself. Although you don't have to massage the part of the body that hurts to relieve pain, targeting that area does tend to help more.

So why not book yourself an appointment for a massage? I know I am going to, especially since cold and flu season is on the horizon.

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Fit Tip: Massage Your Feet and Lower Legs Before a Run

FitSugar — Tue, 22 Apr 2008 12:00:00 -0700

As you may well know, running is really tough on your feet and the muscles in your lower legs. These often neglected body parts do a lot of the work and absorb most of the shock of your run. Ignore them and you can end up with cramped, achy, throbbing, or even numb feet, shins, or calves from running, which not only sucks due to the pain, but can prevent you from getting in a good workout.

So before you slip on your socks and sneakers, give your feet and lower legs a good rub down. Spend a few minutes on each leg's foot, shin, and calf. Knead your fingertips and the heel of your palm firmly into your muscles to bring blood to those areas, which will warm the muscles up. If the muscles are warmed up, they'll be less likely to ache or get injured while running.

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Massage: Don't Get Rubbed the Wrong Way

FitSugar — Tue, 11 Mar 2008 02:00:00 -0700

When you make an appointment for a massage, you're expecting it to feel good, that it will release tension, stress, and ease tight or sore muscles. You should know that that's not all you can expect though. In rare circumstances, getting a massage can present health risks including nerve damage, a pulled muscle, temporary paralysis, or internal bleeding because of too much pressure. Having sore muscles the day after a massage is one thing, but if you are experiencing shooting pains, muscle weakness, or tenderness that lasts more than two weeks, you should call your doctor.

To make sure your massage is everything you expect it to be read more

Before you show up for your massage, talk to the practitioner about his or her training, experience, and the type of massage. Not all massage therapists are created equal, and if you want an hour of relaxing and gentle touching, then you don't want to sign up for a deep tissue massage. You can also talk about any concerns or questions you have.
Talk to the practitioner again once you show up for your appointment. Make sure you tell them about any injuries or sore areas on your body that you want them to avoid or be gentle with.
Do your homework. Only see a massage therapist that a trusted friend or medical professional has recommended. You want to make sure they are a certified massage therapist. If you don't know of any in your area, check out this directory.
Speak up. If at any time during the massage something doesn't feel right or is painful, tell the practitioner. Massages can be intense at times, but should never hurt enough to cause an injury.

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Try It: Hendrickson Massage

FitSugar — Mon, 28 Jan 2008 16:30:00 -0800

I have had deep-tissue massages that have left serious bruises, but barely made a dent in my tight muscles. I have also had Swedish massages that felt like I was being tickled for 60 minutes no matter how many times I told the massage therapist to increase the pressure. Recently, I went to see a massage therapist who has studied the Hendrickson Method (formerly called orthopedic massage, but so many independent therapists use that descriptive that the man who created this technique decided to name it after himself).

The massage uses strokes that work to lengthen tight muscles by following patterns of observed tightness, as well as muscle energy techniques (MET), which are similar to PNF stretching. You engage the tight muscle and then relax it and the massage therapist stretches the muscle. It works like magic. This technique is great for relieving pain and changing bad muscular habits. It works well on chronic injuries and over-use syndromes, so it is a perfect therapy for endurance athletes.

Although the highest concentration of therapists practicing the Hendrickson method are in Northern California, where Baz Lurhman thinks people go soft, more and more body workers are becoming certified in the technique across the country. If you are looking for a massage therapist in your area, go here.

Relax Already: Get an Aston Patterning Massage

FitSugar — Fri, 07 Dec 2007 09:30:00 -0800

With all the hustle and bustle of the holidays, it is important to make sure you fit in a little "you time" every now and again. I was given the opportunity for some serious "me time" during a recent Aston Patterning Massage (APM) session compliments of Tre Balm Beauty Boutique and Skin Care Studio here in San Francisco and let me tell you, it was much needed.

For anyone that has never had this type of massage before, APM is basically a massage technique that combines deep tissue work, massage, and movement all in one. Don't be surprised if you hear the occasional bell ring, your leg gets turned in directions you never knew it could, or if you find your massage therapist on top of the table pulling your arms into the air - it's all part of the treatment. I tend to be a little OCD when I am getting a massage and will calculate what is going to happen next, but APM therapists make the most of unique body types rather than trying to force them to conform to an ideal, so each movement is totally different. Sure it may sound a little wacky, but I left my session feeling absolutely amazing and totally refreshed. I went in worrying about holiday presents, travel, and work but by the time my appointment was over I had forgotten it all.

Not only is it a fabulous way to relax, but APM can also minimize the dreaded effects of repetitive movements on the body that many people experience on a daily basis, like say, sitting at a desk and typing all day. If you live here in San Francisco I highly suggest setting up an appointment with Tre Balm (and Nadja, the fabulous massage therapist), but if not then be sure check with your local spa to find out if they offer APM.

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