What is "Plantar fasciitis?
Experiencing persistent pain and stiffness in the bottom of the heel or foot? The cause of this either sharp or dull discomfort could be plantar fasciitis, inflammation of the thick tissue or fascia, that runs along the bottom of the foot. Plantar fasciitis is a common and often persistent injury afflicting runners, walkers and hikers, and nearly anyone who stands for a living - cashiers, for instance. It causes mainly foot arch pain and/or heel pain. Morning foot pain is a signature symptom. Plantar fasciitis is not the same thing as heel spurs and flat feet, but they are related and often confused.
What Causes plantar fasciitis?
Plantar fasciitis is one of those injuries that magically seems to appear for no apparent reason. However, plantar fasciitis is caused by one of two methods. They are either traction or compression injuries.
What are the Symptoms of plantar fasciitis?
You'll typically first notice early plantar fasciitis pain under your heel or in your foot arch in the morning or after resting. Your heel pain will be worse with the first steps and improves with activity as it warms up.
Would a rub help?
If only! A foot rub is nice, and in fact it can help a little, but massage therapy is actually one of the least effective of the common therapies for plantar fasciitis.
Reflexology helps treat plantar fasciitis by loosening the ligaments and muscles in the foot and lower leg, by increasing circulation, and by improving flexibility. Clients who routinely receive reflexology sessions experience less pain in the foot, heel and lower leg and are able to maintain full flexibility during routine activities.
Do you need a massage? Please book appointment with Oberon Remedial Massage.
Your muscle function is impaired in intense heat weather along with energy levels, sluggishness, sleep etc…. Whether you work hard, play hard or both you are most certainly using your muscles hard and you need to make sure your muscles are functioning effectively.
What do our muscles need in order to function properly?
Our muscles tissue requires plenty of fluids, as well as good nutrition to enable them to function properly. Lack of the correct nutrients and liquids can easily lead to muscle spasms and sprains. In extreme temperatures this becomes more difficult as people do tend to not drink enough.
What muscle problems can occur in hot weather?
When we work or exercise hard, our muscles build up lactic acid, this is normal, but often it can become lodged within the muscles tissues which is what causes spasms or strains to occur, it can shorten our range of motion as well as creating what people call “Knots” in the muscles. These pockets of lactic acid if not dealt with, can become more toxic to the body.
What can a remedial massage do for you?
Remedial massage therapist will apply a range of techniques to your muscles to release the areas of the muscle which are thus contracting. This will help with the removal of metabolic waste which will in turn increase muscle tone and help to restore the muscles to full functionality.
Who can benefit most from massage in hot weather?
Everyone can benefit – Stress levels increase during extreme temperatures along with sluggishness and of course, massage and aromatherapy massage can also help with relieving these. This can lead to headaches which massage will help to with. Your sleep pattern will be improved which will clear your thinking and concentration.
Massage also releases important feel-good chemicals in the brain – namely endorphins and dopamine helping our sense of well-being, and for some people this can be essential, especially if you suffer from depression.
Suffering from sinus congestion or Frequent headaches or Backache? Before you reach for the pain killers or aspirin bottle, lets pamper your feet first. The ancient art of reflexology may be just what you need to bring your body back into balance, and to feel good all over.
Imagine lying on a table in a dimmed room. You take a few deep breaths and begin to relax as you listen to the healing music playing in the background. You feel the therapist takes your foot in his hands. His fingers begin to apply gentle, yet firm pressure to your toes and the base of your foot. He applies pressure to your big toe and you moan and say "Hey, that hurts." Then he askes "Have you been having headaches?". "Yes, but how did you know that?"
Therapist explains that the foot is divided into zones or reflex areas, and that each zone corresponds with a different part of the body. The big toe, for instance, is associated with the head. Pain or tenderness in one area of the foot may reveal a problem elsewhere in the body.
Reflexology is the art, science, and study of specific touch techniques. The concept of reflexology holds that various organs, nerves and glands in your body are connected with certain "reflex areas" on the bottoms of your feet, hands and other areas of the body. Moreover, reflexology claims that by massaging these corresponding areas or "maps," prompt relief from a variety of conditions in the body can be obtained. In most instances the thumb, or sometimes a knuckle, is used as the massaging force. When properly administered, reflexology is thought to help relieve stress and tension, stimulate deep relaxation, improve the blood supply, and bring balance to the entire body.
If you're not familiar with reflexology, you might assume it's a relatively new modality of body work. However, the art of reflexology is so ancient, it cannot be traced to any one culture. An Egyptian wall painting found in the tomb of Ankhmahor at Saqqara also known as the Physician's Tomb shows four men who appear to be engaged in hand and foot reflexology. The painting is dated at the sixth dynasty, which would have been 2330 B.C. Evidence of reflexology treatments can also be traced back thousands of years to China, Japan, and India. And it's believed that North American Indian medicine men rubbed and massaged their patients' feet as part of their medicinal ritual.
Since reflexology treats the whole person, not the symptoms of disease, most people benefit from treatment. The therapy brings relief to a wide range of acute and chronic conditions, and is suitable for all ages. An increasing number of people are using this safe, natural therapy as a way of relaxing, balancing and harmonizing the body.
Do you need a massage? Call Oberon Remedial Massage on 0438 042 153.
For most of us, the answer is probably 'yes', since massage is non-invasive and considered very low risk for most people. Massage therapy is becoming more widely accepted in the medical community as a credible treatment for many types of back pain and/or as an adjunct to other medical treatments.
Massage in general is good for relaxing aching or tired muscles and to release stress. In particular with back pain relief, massage techniques help to reduce soreness and soothe the tired back muscles. Massage works on different levels; it improves blood circulation thus aiding better blood flow and oxygen to the muscles, it also relaxes the muscles and releases endorphins that makes one feel good and reduces back pain.
Massage to ease tiredness and soothe lower back muscles:
When the body is tired and the lower back muscles are strained due to overuse these mild massage techniques help. Using both the thumbs, apply gentle kneading pressure along the muscles of the spine, taking care not to run them over the spine. The thumbs should move in tiny circular motions going in an upward direction and wherever knots or tightness is felt gently kneading it away until they disappear. Then move downward to the small of the back area and gently knead in the bony area of the lowest point of the backbone. This helps to soothe the tightness and relieve mild back pain of the lower back.
Massage to relieve muscle spasms:
This type of massage requires an expert therapist and is not meant to be done at home. This is a sophisticated massage technique aimed at muscle injury, reducing spasm of the muscles, of the lower back that are the cause for the pain. In this form of massage the therapist alternates the pressure applied to the muscle experiencing the spasm. The therapist uses fingers or knuckles with varying intensity to relieve the injury or spasm. The therapist follows the lead of the patient who directs him to intensity of the pressure felt. Although it can be mildly painful in the beginning the patient has to inform the therapist if it’s very painful. The patient is required to also communicate to the therapist if the technique is helping in reducing the pain or if it is making it worse in which case the therapist abandons the massage or decreases the pressure intensity. The increased blood flow helps reduce the spasm.
Although massage is relatively safe, it is always advisable for clients to first check with their doctor before beginning massage therapy or any other treatment. There are some contraindications for massage therapy, such as (but not limited to): recent surgery; infectious skin disease, rash, or unhealed wound; varicose veins; and osteoporosis.
Do you need a massage for your back pain?
Call Oberon Remedial Massage now.
Good sitting posture at your workstation means your shoulders are relaxed, your feet are flat on the floor, and you can sit up straight to do your work. If you work in an office and use a computer, you can avoid injury by sitting in the right position and arranging your desk correctly.
Follow these tips:
Support your back
Avoid back pain by adjusting your chair so that your lower back is properly supported. A correctly adjusted chair will reduce the strain on your back. Get one that is easily adjustable so that you can change the height, back position and tilt. Have your knees level with your hips. You may need a footrest for this.
Adjust your chair
Adjust your chair height so that you can use the keyboard with your wrists and forearms straight and level with the floor. This can help prevent repetitive strain injuries. Your elbows should be by the side of your body, so that the arm forms an L-shape at the elbow joint.
Rest your feet on floor
Your feet should be flat on the floor. If they’re not, ask if you can have a footrest, which lets you rest your feet at a level that’s comfortable. Don't cross your legs, as this can cut off circulation and cause hip problems.
Place your screen at eye level
Your screen should be directly in front of you. A good guide is to place the monitor about an arm's length away, with the top of the screen roughly at eye level. To achieve this you may need to get a stand for your monitor. If the screen is too high or too low, you'll have to bend your neck, which can be uncomfortable.
Using the keyboard
Place your keyboard in front of you when typing. Leave a gap of about four to six inches (100 mm - 150 mm) at the front of the desk to rest your wrists between bouts of typing. Your wrists should be straight when using a keyboard. Keep your elbows vertical under your shoulder and right by your side. Some people like to use a wrist rest to keep their wrists straight and at the same level as the keys.
Keep your mouse close
Position and use the mouse as close to you as possible. A mouse mat with a wrist pad may help to keep your wrist straight and avoid awkward bending. If you are not using your keyboard, push it to one side if using the mouse a lot.
Avoid screen reflection
Your screen should be as glare-free as possible. If there’s glare on your screen, hold a mirror in front of it to identify the cause. Position the monitor to avoid reflection from overhead lighting and sunlight. If necessary, pull blinds across the windows and replace ceiling lighting with table lights. Adjusting the screen's brightness or contrast can make it much easier to use.
Working with spectacles
People with bifocal spectacles may find them less than ideal for computer work. It's important to be able to see the screen easily without having to raise or lower your head. If you can’t work comfortably with bifocals, you may need a different type of spectacles. Consult your optician if in doubt.
Make objects accessible
Position frequently used objects, such as your telephone or stapler, within easy reach. Avoid repeatedly stretching or twisting to reach things.
Avoid phone strain
If you spend a lot of time on the phone, try exchanging your handset for a headset. Repeatedly cradling the phone between your ear and shoulder can strain the muscles in your neck.
If you still feel stiffness in your shoulder or lower back, regular massage helps to relieve your pain.
Come to Oberon Remedial Massage!
Fatigue is an ailment that probably every person has experienced at one time or another. Although common, it is not always a cause for concern since it often goes away after some rest and relaxation. The problem is that fatigue can be a symptom of a disorder known as CFS or Chronic Fatigue Syndrome. People who suffer from CFS frequently complain of extended periods of extreme fatigue with seemingly no perceivable cause or reason.
Symptoms of Chronic Fatigue Syndrome include prolonged and unexplained feelings of tiredness, muscle and joint pain, headaches, sore throat, insomnia, painful lymph nodes, forgetfulness, and impaired mental functions. Although the disorder is experienced by both sexes, it is more common among women aged 40 to 50. To this day, there is no known cure for it, although symptoms can be treated.
Massage is one of the most recommended types of alternative therapies to treat the symptoms of Chronic Fatigue Syndrome. It has proven beneficial and effective for some clients in minimizing anxiety and restlessness and in improving sleep quality. Massage is also a good option for clients with CFS who are not well enough to exercise because physical manipulations of the skin and muscles help promote good circulation.
Another common massage technique used for the treatment of Chronic Fatigue Syndrome is deep tissue massage. This technique targets the muscle tissues, which are located several layers below the skin surface. Deep tissue massage utilizes increased pressure and slower movements in order to stimulate the capillaries found in the soft tissues. It is also very effective in improving blood circulation.
Probably one of the most elusive aspects of massage therapy when used to treat chronic fatigue is its intangible effect on the overall feeling of well-being of the client. When used with the right techniques, massage can be very helpful as means to treat the symptoms of Chronic Fatigue Syndrome and improve the physical and mental state of the client.
Most men may need encouragement to come in for their ﬁrst massage, but after only a few treatments, many people start to realize just how beneﬁcial it is to take care of their bodies. It is not a luxury or just a spa treatment, it is a legitimate medical treatment to help your body function optimally at work, home, and play.
Imagine about your car and the maintenance that you do for your car. You take your car in for oil changes and regular maintenance so that it won’t break down at inconvenient times. The same goes for your body: you need to feed yourself balanced food, get regular exercise, and get treatments like massage, physio, medical check-ups to make sure everything runs smoothly. It is horrible when the body breaks down just when you need it most. So, you need to keep it healthy and ready for anything.
There are some key benefits and what massage can help you with:
1. Increase your joint mobility and flexibility
2. Improve blood circulation to your muscle for better performance
3. Reduce muscle tension and aching
4. Improve recovery of soft tissue injuries
5. Reduction of stress and anxiety
6. Promote better sleep and bowel movement
7. Lower your blood pressure
If you have a physical job with a lot of lifting or working in tight awkward positions massage can keep your body balanced and healthy and able to keep working. A job that has a lot of lifting will fatigue the muscles of the back, even when you are lifting properly and especially when the worker gets too casual and starts lifting improperly. When the muscle fatigues they will get very tight and painful. This will lead to the joint being less supported and then things like disc herniations happen.
If your job involves a repetitive posture or movement the muscles of that movement will get overworked and will be stronger and tighter than the other side. This leads to body imbalance and can lead to postural issues, joint range issues, eventually joint wear and arthritis. Jobs with repetitive motions often lead to tendinitis issues which take a lot of work and time to heal properly.
Imagine not being able to climb stairs, bend over, or even walk. All these actions are pretty essential for daily activities. But that’s what our bodies would be like without our hip flexor muscles.
I would like to share why they’re so important and how your desk job might be making them weaker and the best ways to stretch them out.
Located deep in the front of the hip and connecting the leg, pelvis, and abdomen, the hip flexors flex the hip. But despite being some of the most powerful muscles in our bodies, it’s easy to neglect and often without even knowing it.
It turns out just working at a desk all day can really weaken hip flexors since they tend to shorten up while in a seated position. This tightness disrupts good posture and is a common cause of lower back pain. Weakened hip flexors can also increase the risk of foot, ankle, and knee injuries. So be sure to get up, stand up every hour or so!
And giving the hip flexors some extra attention is not just about injury prevention. Adding power to workouts, working toward greater flexibility, and getting speedier while running is also, as they say, all in the hips.
The hip flexors can still be a tricky part of the body to stretch. To get them even stronger and more flexible, try these four simple hip flexor stretches:
1. Take a knee. For the kneeling hip flexor stretch, kneel on the right knee with toes down and left foot in front (knee bent and aligned with the ankle at 90-degrees). Place hands on left thigh and press hips forward until there’s tension in the front right hip. Hold for 30 seconds and switch legs.
2. Prepare for liftoff. Lie on back with knees bent and feet flat on the floor, hip-width apart. Contract abs to flatten lower back to the floor. Exhale and lift hips off the floor (press heels to floor for added stability). Inhale, lower to starting position, and repeat.
3. Hug it out. Start the supine hip flexor stretch the same as the glute bridge, but keep the right leg relaxed on the floor. Pull shoulder blades down and back to lift hips. Grab the back thigh of the left leg and pull the knee toward the chest. Keep the right leg straight and push its heel into the floor (to feel it in the butt). Hold for 30-45 seconds and switch legs.
4. Just swing it. For the front-to-back hip swing stretch, lie on the left side with hips stacked, propped up on the left elbow. Bend the left leg to a 90-degree angle and raise the right leg to hip level with toes pointed. Keep abs tight and swing the right leg all the way in front, then swing it all the way to the back, squeezing the booty along the way. Switch sides.
Simple shoulder stretches will relieve tension and can fix lingering or chronic shoulder pain. The benefit you gain from doing these stretches regularly can be immense. The exercises are gentle enough to use even if you are currently in severe pain.
Release shoulder and neck tension: Stand tall and slide your left hand down the left side of your body. Raise your right shoulder as your left lowers. Hold this for 10 seconds then stand straight again. Now slide your right hand down the right side of your body. Raise your left shoulder as your right lowers. Hold this for 10 seconds then stand tall.
Loosen upper arm and chest muscles: Interlock the fingers with palms out. Extend arms above head, keeping fingers locked. Stretch upwards and hold for 10 seconds.
Loosen back muscles: Cross arms in front of chest and place hands around shoulders, giving yourself a big hug. Slowly stretch hands towards middle of back as far as possible. Hold for 10 seconds.
Loosen chest, top of shoulder and lower arm muscles: Bend one arm over head and down back, bend other arm around and up back. Grasp finger tips and hold for 10 seconds, then reverse arm positions and hold for 10 seconds. Keep backbone vertical during this exercise.
Stretch chest and shoulder muscles (often called the swimmers stretch): In a seated position, clasp your hands together behind your back with your thumbs down, extend your arms behind you and slowly and gently pull your arms upward.
Stretch triceps: Raise your right hand over your head and bend elbow to place right hand behind your left shoulder. Press gently on your right elbow with you left hand. Hold for 20 seconds, then relax your arms. Raise your left hand over your head and bend elbow to place left hand behind your right shoulder. Press gently on your left elbow with you right hand. Hold for 20 seconds then relax.
Massage has been recommended for diabetes for nearly 100 years. However, the usefulness of massage for people with diabetes remains unclear as evidenced by a recent exchange on an internet... diabetes message board.
Below are three reasons massage therapy is beneficial to diabetics:
1.Relaxation – Stress management can lower blood glucose levels. A study at New Mexico University showed that a short stress-relief program including massage could lower blood sugar and improve health in diabetic patients.
When the body encounters stress, it prepares itself for a “fight or flight” reaction by raising blood glucose levels. Since raised blood glucose levels are detrimental to diabetics, methods of reducing stress, such as massage therapy, can have a profound effect on preventing blood sugar surges.
2.Circulation – There is no getting around the fact that massage can increase circulation, thereby encouraging the efficient transport of oxygen and nutrients throughout the body. Improved circulation, in turn, improves the cells’ insulin uptake.
3.Tissue Flexibility – A history of high blood sugar thickens connective tissue. Massage helps increase tissue mobility and elasticity, reversing the thickening effect of uncontrolled glucose levels. This tissue inflexibility can manifest as stiffness in muscles, tendons and ligaments, as well as decreased range of motion in the joints. Massage therapy can significantly counter this effect. Additional factors to encourage flexibility and support the myofascial system’s health include range of motion techniques, stretching and the inclusion of a regular exercise program.
While massage therapy presents many benefits to people with diabetes, there are some important safety measures requiring a massage therapist’s attention.
1. If client arrives confused / lethargic - massage treatment is contraindicated.
2. If client has hypoglycemic attack, give carbohydrates and discontinue massage.
3. Someone with diabetes may need to breath rapidly, do not encourage diaphragmatic breathing as it may change insulin levels.
4. Treat appropriately if client has hypertension, peripheral nerve lesions / compression.
5. Modify pressure with decreased tissue health, modify hydrotherapy as well.