Whisper Wednesday: Pains in the Butt: True Sciatica and Piriformis Syndrome

Recently, my homegirl, Bgirl Xtrav of Who's Your Daddy Crew, had been complaining of issues of sciatica. It has yet to be determined if sciatica was the true cause of all the symptoms she experienced however, the symptoms can commonly relate to those of piriformis syndrome. Piriformis syndrome is the result of a tight piriformis muscle which compresses on the sciatic nerve which can run through the piriformis muscle or underneath it. Also, being that Xtrav is a bgirl who practices and battles quite regularly, her gluteus minimus could also be a contributing factor to the referral pain being experienced. On the other hand, true sciatica is a set of symptoms resulting from compression on one or more vital nerve roots in the lumbar or sacral regions. It could be the result(s) of either a misalignment of the lumbar spine, spinal herniation or degeneration. Depending on the severity and duration of the pain a MRI, CT scan or spinal X-Ray may need to be administered to determine which nerve is being compressed. There are also a number of self "tests" that can be performed to help identify the problem.

For those that are experiencing referral pain and other symptoms similar to sciatica and piriformis syndrome (striking/electric pains, numbness, burning, tingling) in your buttock and sometimes all the way down to your foot, massage, ice and stretching will be your go to's unless your doctor suggests otherwise. And for some individuals, namely men, the problem can easily be attributed to sitting on your wallet that is left in your back pocket. It can also result from sitting for long periods of time without taking time to stretch out your legs and lower back.

Here are a few stretching exercises that are perfect to combine with the massage and icing. Please heed the warnings at the beginning of the video.



If these stretches don't adequately target the intended muscles, then massage therapy would be a great next option. The massage therapist may perform Trigger Point Therapy, Neuromuscular Therapy or another massage technique to decrease the trigger points causing the referral pain. Discomfort and/or increased referral pain may be experienced briefly until the trigger points are released.

Xtrav began doing the above stretches in combination with icing and taking a NSAID and says that her pain and symptoms have significantly improved. Luckily, she asked for help and began addressing the issue ASAP rather than letting the symptoms progress into a chronic issue which could have made her recovery time a lot longer.

Have any of you experienced the symptoms mentioned above as attributed to piriformis syndrome or sciatica? Did you have some form of manual therapy performed to alleviate your pain or discomfort? How was your experience? Please share! 

Whisper Wednesday: High Heels Gotcha Down?

So who doesn't love a sexy pair of pumps or stilettos?? We can't all be models, but wearing them does give the wearer an added star quality and sex appeal. They give the illusion of longer, leaner legs, a fuller butt and firm calves. Who wouldn't want that? However, here is the lowdown on high heels. For those of you that wear these sexy devils regularly you will eventually experience shortened calves, shorten tendons, bunions and pain.

Our bodies are very proficient at adapting and compensating for prolonged mechanical stress and movement patterns. Consequentially function, strength and range of motion may also decrease. Of course some women and men(can't forget about the fabulous drag queens!) live by the motto that "Beauty is Pain" but, for how much suffering?

I've massaged a countless number of female clients who complain of foot, leg and lower back pain and they are clueless as to why. When I ask what types of shoes they wear regularly, a majority of them confess to wearing heels more than 4 to 5 days a week. While the client is lying prone, I can feel the tension in their gastrocnemius as if it is in constant contraction. Their hamstrings are also, not surprisingly, tense with fibrous adhesions. While the client is lying supine, it is clearly obvious that the calf muscles are shortened, resulting in the foot pointing in plantar flexion (think ballet pointe). When I attempt to gently rotate the ankle, it is very stiff and has reduced range of motion as a consequence of a stiffened Achilles tendon. Not a good look ladies..and queens!

How many of you experience pain and/or discomfort when wearing flat shoes or walking barefoot? This is a result of the Achilles tendon not being able to stretch properly due to being shortened while in heels.

So..what can be done to reverse the effects of this adapted movement pattern and chronic muscle/tendon shortening and stiffness?? One word.... STRETCH. Stretching is pertinent for the muscle fibers, as well as, the fascia connective tissue. 

*Stretching should not be painful. If pain is present then reduce the tension or discontinue the stretch. 

Calf Foam Rolling:

Calf Stretch:





Achilles Tendon Stretch:




Arch Foot Pain:




I hope these videos help to save a few legs and feet.Wear your stilettos pain free, ladies and queens!

**This post is not meant to diagnose or treat injury or illness. Check with your doctor before starting any exercise or stretching routine.**

Whisper Wednesday: How To Gain Body Awareness

Body awareness. It's an expression and ideal that I am constantly surrounded by at work, when dancing or when exercising.

Nearly every time I give a massage I hear, "Wow, I didn't realize how tight my legs are" or "I don't know what I did to make that so tender" or my favorite, "You never realize how sore you really are until you get a massage". And why is that? Why are so many people unaware of the physical condition of their bodies? Or if they are, they think it's normal to live in frequent pain? With the expectation of those who living with pain as a result of injuries or congenital, degenerative and autoimmune diseases we should not think of pain as a normal state of being. If the source of the pain/discomfort can't be easily explained such as from repetitive physical labor at work, being sedentary at the cubicle, stress on the job or accidentally bumping into the corner of a coffee table or wall, then either someone is beating you up in your sleep or you may have reason for concern to have a chat with your doctor.

So...what can you do about it? How can you gain more body awareness? Well, here are a list of my top 5 picks to help enhance your body awareness.

1. My new favorite activity, YOGA.

Yoga is the perfect blend of focusing on balance, breathing, flexibility, movement and strength. There are said to be hundreds of various styles of yoga each focusing on a different goal and philosophy. The link above shares 20 popular styles of yoga and what to expect from each.





2. DANCING

Whether you're a professional, amateur or anywhere in between, dancing is a great way to gain body awareness. You build awareness by using your sense of sight, sound and touch as well as, stimulating and strengthening your core for balance. You also become aware of your breathing and body parts in order to move more efficiently and if there are any restrictions in your flexibility or strength you can practice to increase those limits.



(Yes, that is me breaking on the left with my manfriend. Had so much fun at this jam! Miss my girls, Erika and Katie!)


3. MEDITATION

As with yoga, there are various types of meditation and each has many wonderful benfits. The goal for each can range from increasing relaxation, concentration, breathing, visualization or body scanning. This technique of awareness can be especially beneficial for those that experience high stress levels and/or need a moment of solitude to recenter.




4. EXERCISE 

I think it goes without saying that exercising is a quick eye opener about the state of ones body. Whether it be to lose weight, increase strength, build muscle or improve your sports performance, you'll discover many things about yourself. Such as the level of your determination and will to set and reach a goal, your current health conditions, myoskeletal imbalances and compensations to name a few.





5. Last but not least, MASSAGE.

Photo courtesy of Tammy Tso

Only makes since, don't you think? ;) Through manual manipulation of the soft tissues of the body, you become aware of tension and stiffness, myoskeletal compensations, limited circulation, inflammation and neuromuscular deficiencies. Massage also makes you aware of your level of stress; how ergonomic your work station is; your posture while working in a sedentary working environment; ways to prevent of repetitive stress disorder and trigger points and their referral pain patterns. With this knowledge you can choose whether to adopt one or more of the above listed activities to resolve the listed issues as well as treat those trigger points using a handy dandy homemade massage tool.


Thanks for reading! Hope you learned something new!
Do you do one or more of these activities or something different? How has it helped with your body awareness?


To keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear. ~Buddha

New Focus, New Goals, New Year, New Posts!!

Sooooo...it's been a while, right??? I hadn't noticed! Hope you all are well this new year of Twenty12! Things have started off quite productive for me. New part time job working at a fitness center in addition to my full-time job at the chiropractors office makes for a lot of happy, relaxed and pain free individuals! It also means, more work and less play for me. However, I am not complaining because I'm blessed to have employment and in influx in clientele to help educate towards attaining a healthier mind and body.

Aside from work stuffs I am also focusing more on ME!! I am fortunate enough to get regular two hour massages from my gal pal and massage therapist extraordinaire, Cassie! We sorta slacked off a bit because of holidays and other unfortunate events, but now we're back on track! And with that comes a new activity for myself...YOGA!! Yessss...!! When my bestie/roomie/lil sis, Tammy came back from California last summer, she also brought a new out look on her own wellness. Meaning healthier, organic foods, a new gym membership and a overall holistic life style. I'm so proud of this transition she's made after talking about it for quite some time. A big thanks also goes out to a certain Wellness & Performance Coach for sparking this new addiction that Tammy has for wellness. Between the two of us Tammy has NO ROOM for excuses or sympathy! Muahahaha

Anywho..I said all that to say that I am surrounded by other like minded individuals and I'm inspired and motivated to take my health and fitness to a new level. This will also go hand in hand with my bgirling to increase my stamina, strength and flexibility. I'm already seeing great progress! Splits, anyone?? Yeah, I almost got em! Which is saying a lot being that I've NEVER been able to do them before!

May not look like much, but this is a HUGE accomplishment for me!
And no..I'm not screaming out in pain, I'm yelling out, "YEAH!".

With these new goals and lifestyle changes this will also mean regular blog posts! I know that's what you all were waiting for!! ; )
Whisper Wednesday's will be back in full effect giving weekly informative advice on many topics and updates on my personal progress. Also, I will start doing a bi-monthly(maybe monthly) Shout Out to a person of my choosing that has caught my attention for doing something awesome! Anything from achieving a goal, making a goal, being an encouragement, being an inspiration or just being you! So, I'm excited to get started!

The first Whisper Wednesday will be posted next week. I'm going skiing for the first time with my Manfriend and a few other amazing friends for Valentine's Day! ^_^ I'm excited and expect to be very sore when we return home! haha

Until then, take care!!

Who wants a laugh??

Laughter is good for the soul! What other thing do you know that is so powerful that it can increase happiness and your immune system, reduce stress and pain, can bring about peace and harmony, make you forgot your burdens, bond strangers and enemies and inspire the hope of peace?? Aside from music and an amazing massage that is?? LAUGHTER! One of the few things I don't mind being infected by.

So have a go at it. You may not realize how bad you needed it.


Here are just a few videos that always give me a chuckle. What puts a smile on your face and/or laughter in your belly?

Whisper Wednesday: How to Make an Ice Pack

For those loyal readers I have, I'm sure you remember my post about when to use ice vs heat on a muscular injury. For a recap go hither: HEAT or ICE??

Lately, my household has become overrun with ice packs. Why, you ask? Because one or more of the members in my household can't help but occasionally fall off a horse; pull a muscle lifting several pounds in pool supplies; have a aching lower back from standing on their feet for hours at a time; or, our favorite, getting bruised and battered from breaking aka bboying. With such a combination of fun, tedious and strenuous activities, we're sore, aching and limping quiet often.

The cost and size of our ice packs started increasing, so what idea did my crazy, fun and adventurous friend, Tammy come up with?? "Let's make our own ice packs!!" So off to the Dollar Store we went. It was easier than I realized. All you need are: plastic Ziploc bags of desired size and rubbing alcohol or dishwashing liquid containing alcohol. We purchased rubbing alcohol and dishwashing liquid. Both came out pretty well and stay cold for several hours.

Add dishwashing liquid to ziploc bag.
*If you're using the rubbing alcohol instead, the mixture is  1 part alcohol to 2 parts water.* 

Cool, right??!

Before sealing, leave at least 2 inches of space
so that the liquid has room to expand once it freezes. 

Finally, place in freezer, let freeze and Voilà!!

A VERY flattering picture of myself using one of the three ice packs Tammy made.
Shinsplints are no joke! 

And that's it!! Easy right??! I believe ice packs are an essential household item next to toilet paper and water. So have at it!! :D

Whisper Wednesday: Benefits of Epsom Salt

Had a long busy day at work?? Did you have a great workout at the gym?? Train extra hard to perfect that dance or power move?? Now you're sore from head to toe and just need to take a breather to soothe and relieve your aching body.

A solution to those needs: EPSOM SALT BATH. Soaking in this amazing chemical compound of Magnesium Sulfate can do your body wonders!

Epsom Salt is used by many athletes for its ability to reduce inflammation, soreness, fatigue and muscle cramps. However, it is just as beneficial for the non-athlete. Such as reducing headaches, improving circulation, relaxing nerves and muscles and reducing blood pressure. Magnesium alone is required for the function of over 300 enzymes in our body. This means nearly every system and organ of our body directly or indirectly requires the use of magnesium to function.

As a result of many foods, drugs and/or medical conditions, our digestive tract can't effectively absorb magnesium causing many of us to be/become magnesium deficient. Suffering from cerebral flatulence?? You're probably magnesium deficient. Just kidding....no, but seriously.

The amazingness of Espsom Salt is that it allows the magnesium sulfate to be readily available just by soaking in it! So get that bath ready! Just wade in a tub of warm/hot water, turn down the bathroom lights, maybe light a few candles, have your favorite music playing in the background and you've created a relaxing retreat while also increasing your bodily health and stimulating a few brain cells.


Happy Soaking!!

***This product is not intended to medically diagnose, treat, cure, or prevent any disease. Always consult your health care provider before using any supplement.***