Category Archives: pain management

Fire on the Rim 2014

20130915_072039

We recently spoke to the race director and some locals about the upcoming 2014 Fire on the Rim mountain bike race.  Sounds like it’s going to be good!  The trails are dry, but not too dry, the tacky sort, perfect for a race!  The race has some great sponsors this year, plenty of good food and beer for all!  Flagstaff Sports Massage will be down again this year to provide sport specific massage therapy.

Get a massage before the race to prepare the tissue, yes, it works like that.  Pre event massage (bodywork let’s call it) is designed to get you ready to rip.  A few light range of motion movements through the hips, knees, low back, neck, shoulders, and some muscle stimulating soft tissue manipulations, like the fast paced stuff, will get you ready to roll.  Missy and Geoffrey Bishop, owner/operator team of FSM, have been doing it for years.  Again, this is not your unexperienced sports massage team from the local school (which is good experience for upcoming therapists) no, this is the real deal.  When you come into the FSM tent, we will have a little appointment book, so you can plan things.  You might be able to get on the table right away, you might need to go drink HALF a beer first (if that’s your thing).  We will be set up Friday afternoon and into the evening.  We will be in the massage tent early on Saturday morning, get it warmed up!  Do a little spin, get a quick shake down on the table, and get to the start line. During the race you know you can push it just a bit harder!  Guess who’s at the finish?  We are!  Don’t be a pansy.  After the race, you’re all good, treat yourself to a recovery session.  Drink some recovery drink of your choice and eat some food, wipe off some sweat and dirt, shower perhaps, and get to your massage session.  At that point the session may look a little deeper, a little slower.  We’ll put you through some more range of motion, we’ll mix it up a bit after the repetitive motion that is cycling and flush the big mover muscles.  We still won’t work too deep, unless you’re into that sort of thing.  We will be working in 15 minute to hour sessions.  I’d suggest at least a half hour for maximum benefit, you won’t be sorry.  We will be accepting cash and credit cards.  (or trades for vintage JC Higgins lanterns and cook stoves, or a Perfection kerosene heater, the kind with the big glass section to provide heat and light)  🙂

IMG_20130612_180607

 

As a side note: Why we do it.  

Because we love it.  We bike.  We support the race community and the fundraising.  We take our kids out to the events so they experience the culture; they ride, they race, although they are young and still doing the kid races, they have a blast in the community!  We make a little money, we hope to pay our vendor fee.  We roll out one of our vintage camp trailer, and maybe an old VW split bus.  This year I think we will bake some cookies.  We like the music, the food and the great outdoors.  Over the years we have built many awesome relationships with you.  We always love coming out to the races, you understand.  See you in the tall pines!

1 Comment

Filed under Fire on the Rim, Flagstaff Arizona massage, Flagstaff massage therapy, flagstaff sports massage, Flagstaff therapeutic massage, High Altitude massage, massage therapy, Mountain Bike Massage, pain management, Sport massage

The Value of Remedial Exercises in Treatment_ Guy Fisk

‎”Physicians have neglected the use of exercises as curative procedures, with the result that many quacks, cultists, trainers and others have used them as an entering wedge to obtain a medical practice” ~Guy H. Fisk, 1941

Remedial Exercises in Treatment

Click above for text.

Leave a comment

Filed under body mechanics, pain management

Order your Christmas TRX Today!

TRX Suspension Training: Deck the home gym

Click the link above to order your TRX from Stay Tuned Therapeutics. Fitness anywhere will send it right to your house!  From now til Nov. 29, 25% off and FREE shipping! Give a call and come by the Stay Tuned Therapeutics clinic to give it a try for free, 928-699-1999.

Leave a comment

Filed under Back Pain, body mechanics, Flagstaff pain relief, High altitude training, hip pain, pain management, shoulder pain, TRX, Uncategorized, Video

Scoliosis and Running

A quick video presentation of treatment options for scoliotic patterns.

Chloe is a freshman at Mississippi State U and has had an awesome running career.  Highlights.

Chloe ran a 4:39.12 in the 1500m at USATF Junior Outdoor T&F Champs, placing 10th in the prelims.

Chloe ran a 4:36.20 in the 1500m at USATF Junior Outdoor T&F Champs, placing 7th.

2 Comments

Filed under Back Pain, body mechanics, Flagstaff Arizona massage, Flagstaff Running, High Altitude massage, pain management, scoliosis

Hip Treatment Part 2

A demonstration for hip pain and massage therapy/movement treatments for runners or general public in Flagstaff, Arizona.  Geoffrey Bishop of Stay Tuned Therapeutics demonstrates.

For more information or book a session at Stay Tuned Therapeutics contact Geoffrey at 928-699-1999

Leave a comment

Filed under Flagstaff Arizona massage, Flagstaff deep tissue massage, Flagstaff massage therapy, Flagstaff pain relief, Flagstaff Running, flagstaff sports massage, hip pain, massage education, Myoskeletal Alignment, pain management

Upper Ribs, Shoulder Pain and Breathing Pt1

Leave a comment

Filed under body mechanics, Breathing, Flagstaff massage therapy, Flagstaff therapeutic massage, Myoskeletal Alignment, neck pain, pain management, shoulder pain

Free the Foot, Pt 2

Bones

Boney Anatomy

Pt. 1 The technician grasps the ankle gently, inferior to the medial and lateral malleoli, tib/fib.  Applying a gentle squeeze will suffice in creating distraction of the tib/fib away from the talus.  Lifting the leg off the table, the clinician gently “whips” the foot to and fro, mobilizing the foot from the leg, via ankle movement.  As the foot is thrown away from and drawn near to the clinician, balance of supination/pronation in the calcaneus and talus may be achieved.

PT. 2. The Tarsal-metatarsal joint is the target of this hands on mobilization technique.  The technician drapes their up body hand around the arch of the foot, isolating down on the cuboid and cuneiforms.  The down body hand grasps each distal head of the metatarsals 1-5.  While holding steady the arch against the technician’s body with up body hand, the down body hand rocks, rotates and distracts each tarsal-metatarsal joint, restoring movement in this very important, first line of defense, spring mechanism.

Home retraining from Boddicker Performance.

Leave a comment

Filed under body mechanics, Flagstaff massage therapy, Flagstaff Running, flagstaff sports massage, Foot/Ankle, pain management

The 42 Pound Head

by Erik Dalton Ph.D., Certified Advanced Rolfer
founder of Freedom From Pain Institute

Researchers tell us that for every inch the head moves forward of the shoulders, weight is increased by 10 pounds. Therefore, a 12 pound head held 3 inches forward, forces the cervical extensors (semispinalis, splenii, longissimus, upper traps, etc.) to isometrically restrain 42 pounds against the unrelenting force of gravity. And we wonder why so many clients present with degenerative disc disease, head pain and TMJ.

Forward Head Postures such as the Upper Crossed Syndrome (Fig. 1) results from poor sleeping positions, driving stress, computer neck, whiplash, and improper breathing habits. Pain arises from muscle strain, disc herniations, arthritis, pinched nerves and overstretching of the spinal cord.

A major part of head, neck, jaw and shoulder pain is due to poor posture, tension, trauma, and central nervous system malregulation. These symptoms may manifest as fibromyalgia, myofascial tender points, TMJ, and chronic fatigue syndromes.

The following symptoms typically accompany this Upper Crossed strain pattern:

– Suboccipital pain syndromes
– Mouth breathing (sleep apnea)
– Difficulty swallowing
– Teeth clenching
– Face & neck pain
– Migraine headaches

The extra pressure imposed on the neck from the altered posture flattens the normal curve of the cervical spine resulting in abnormal strain of muscles, ligaments, fascia and bones (Fig 2).

According to the prestigious Spine Journal, 2006; 6:591-694,forward head carriage causes accelerated aging of intervertebral joints resulting in degenerative disc disease (cervical osteoarthritis) and osteoporosis (Fig.3).

The effects of poor posture extend far beyond just looking awkward. In fact, according to the January, 2008 issue of the American Journal of Pain Management, posture and function are related in that poor posture is evident in clients with chronic pain-related conditions including low back pain, neck related headaches, and stress-related illnesses.

Posture affects and modulates every function from breathing to hormonal production. Spinal pain, headache, mood, blood pressure, pulse and lung capacity are among the functions most easily influenced by poor posture. According to the Mayo Clinic Health Letter Vol. 18, #3, March 2000, the effects of long term forward neck posture lead to “myospasm, disc herniations, osteoporosis and pinched nerves.”

When spinal tissues are subjected to prolonged compression, they deform and undergo a remodeling that can become permanent. Correction of Upper Crossed neck posture is key to stopping and reversing decay, degenerative disc disease and pain from headaches, rib dysfunction, TMJ, and Dowager’s Humps… but it takes time and a concerted effort using modalities such as Myoskeletal Alignment (R) (Fig. 4) to repair the damage caused by faulty neck posture.

Leave a comment

Filed under body mechanics, Forward Heads, Myoskeletal Alignment, pain management, Uncategorized

Foam Roller For Neck & Shoulder Pain

The Foam Roll

The popularity of foam rollers is huge right now.  Many people are simply using them for rolling the iliotibial band.  I feel foam rollers can be used for so much more than IT Band – Self Myofascial Release (ITB SMR).  This handy little tool can be purchased for around $20 in most towns or on line and requires no gym membership.

Lets look at techniques for the pectoral muscles.  I recommend these movements for my clients with forward head posture, upper cross syndrome, shoulder, neck and arm pain, and as a preventative measure for all clients.

We will use two forms of ‘muscle energy techniques’ in these movement patterns:

  • Reciprocal Inhibition/Reciprocal Innervation
  • Post Isometric Relaxation

Reciprocal Inhibition~Reciprocal Innervation (RI)

from wikipedia

René Descartes (1596-1650) was one of the first to conceive a model of reciprocal innervation (in 1626) as the principle that provides for the control of agonist and antagonist muscles. Reciprocal innervation describes skeletal muscles as existing in antagonistic pairs, with contraction of one muscle producing forces opposite to those generated by contraction of the other. For example, in the human arm, the triceps acts to extend the lower arm outward while the biceps acts to flex the lower arm inward. In order to reach optimum efficiency, contraction of opposing muscles must be inhibited while muscles with the desired action are excited. This reciprocal innervation occurs so that the contraction of a muscle results in the simultaneous relaxation of its corresponding antagonist.

The significance of Descartes’ Law of Reciprocal Innervation has been additionally highlighted by recent research and applications of bioengineering concepts, such as optimal control and quantitative models of the motor impulses sent by the brain to control eye motion.

Post Isometric Relaxation (PIR)

Immediately after isometric contraction, the neuro-muscular apparatus becomes briefly refractory, or unable to respond to further excitation. Thus, stretching a muscle immediately following its isometric contraction may incrementally restore range of motion.

Pectoralis Minor

Action~

R.I. Reach back with left arm, activating posterior shoulder and back muscles. Keep hips forward, limit trunk rotation. Gently push end of roller with right hand while maintaining your left arm reach to provide length to left Pectoralis Minor.  Hold 2 seconds, repeat 10 times or go for general improvement.

P.I.R. Using the angle depicted above, push with the right hand to first motion restriction, you should feel a slight stretch.  Maintain pressure with the right ‘push’ hand at the beginning phase of the stretch.  Gently, 20% effort, push back with the left hand against ‘stretch’.  Hold for 6-8 seconds.  repeat 3-5 times or again, go for general improvement.

C.R.A.C. If you really want to get fancy, try CRAC, Contract~Relax~Agonist~Contract, alternate between the two above procedures.  First reach back with left, stretch by pushing with the right.  2 second hold, then push with the left hand against pressure.  6-8 second hold.  Reach back again with left hand, 2 seconds and so on.

Pectoralis Major

By slightly changing the angle of the direction of force, you will manipulate a variety of tissue.  For the clavicular head of pectoralis major, reach straight back, attempting to keep the foam roll flat.  As you move through a variety of planes of movement, you will likely find where you most need extensibility.  Use the techniques and theory listed above to achieve optimal movement.

In looking at the terms reciprocal inhibition, versus reciprocal innervation, we can think about the intimate relationship of opposing muscle groups and movement patterns.  When there is a tight facilitated line in the body, there is likely a weak inhibited line as well.  Upper and lower crossed syndrome, as coined by Vladamir Janda in the 1980’s, and popularised in the bodywork profession by Erik Dalton, PhD. today, is epidemic in a vast majority of our population.  So what?  If we stretch the tight line can that help make the weak line stronger?

Structure before function.  Function before form.  That’s what. Here’s an example of a condition I see in my clinic often.  Young adult, middle aged or elder man or woman.  Forward head posture and shoulders rolled forward.  Pain at the base of neck, upper back and shoulder problems/difficulty reaching over head without mild to moderate pain.

The body simply can not continue to function, with out pain, if the structure is not ‘balanced’.  Head on neck, neck on shoulders, shoulders over the ribs, low back balanced on pelvis, pelvis balanced on legs, and so on down to the feet….which is a book in it’s self.   I digress.

Back to the shoulders.  Earlier we talked about ‘forward head posture‘.  Often times when we balance the body, head, neck, shoulders it will realign the way the arm, humerus, sits in the ‘shoulder’, glenoid fossa, allowing for external rotation, and quit clipping the tissue of the rotator cuff under the acromion.

More on that later…..if you are having neck, shoulder, and/or upper back pain give these movements a try, play around with your roller off the floor and be mindful of your posture.  Until next time…Stay Tuned…

2 Comments

Filed under body mechanics, neck pain, pain management, shoulder pain

Forward Head Posture

Forward head posture can have ill effect through out the body, from the upper cervicals, to the plantar fascia.

Here are a few simple movements you can use during the day to assist in pulling the head back.

Strengthen Deep Neck Flexors (Img. 1)

Drape a resistance band over the base of the skull, just above the ears.  Find a comfortable place to hold each end of the band.  The closer to the body you hold, the more resistance you will feel when preforming elbow extensions.

As seen in image 1 above, perform elbow extensions, slowly.  Come slowly back to a start point, ending with elbows flexed.  By completing this movement you must contract the deep head/neck flexors, longus capitus and longus coli, in order to keep the head from flopping forward.  You may experience an ‘opening up’ of tissue at the cranial base, the occipitoatlantal joint, and a release of tight tissue in the back of the neck.  Repeat a few times a day, start with sets of 5, then 8 and so on.  Be sure to maintain proper breathing during this movement.

Deep Neck Flexors (Img.2)

Image 2 is the same movement cue without the resistance band, and is easier to do while driving to work, sitting at the computer, or on the dance floor.  In the image I use my finger as a guide, not a force pushing on the chin.  Simply glide the cranium posterior, keep the eyes looking forward.  Many people will have a tendency to look up toward the sky a bit.  The point is to open the posterior cervicals and strengthen the anterior, deep head/neck flexors.

These simple techniques can ease neck, shoulder & upper back pain and may help reduce the formation of Dowager’s Hump at the base of the neck/upper back.

1 Comment

Filed under body mechanics, Flagstaff pain relief, Forward Heads, pain management