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

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.***

Whisper Wednesday: A Little Stretch Goes A Long Way

Client: I don't know why I'm always so stiff and aching. Especially in my lower back, neck and shoulders. I don't do anything active and at work I mainly sit at a computer booking appointments and answering the phone.

Me: What do you do when you feel the pain? Have you tried applying ice or heat to area? Does one or the other make it better or worse? And how good are you with drinking plenty of water?

Client: Sometimes I use heat. That makes it feel better for a little while. But I mainly just take an aspirin when I feel the pain. And I drink water. I'm sure I should be drinking more though.

Me: You implied that you aren't that active. Have you tried incorporating any stretches to your daily routine? Also, to make sure you're drinking enough water, TRY THIS.

Client: I can't find the time for stuff like stretching and exercising.

Me: Well, the great thing about stretching is that it allows you to multitask. Being that your job seems pretty sedentary, doing some simple stretches at your desk can greatly improve circulation to parts of your body, reduce muscle tension, increase your energy level and increase your joint range of motion. Also, if you can, get up and walk around every one or two hours to get the blood flowing.

Stretching won't replace all the benefits that massage or exercise can give you, however, with adding stretching to your daily routine you will start to notice a reduction in muscle tension and stiffness which allows me to avoid having to use too much pressure during your massage.

Client: Wow...sounds great! I'll definitely start stretching while at work and even while watching TV or reading a book.

Me: Excellent! Just remember to do a nice five minute warm up before you stretch. For example walking or jogging in place. Hold each stretch for 30-60 seconds and make sure you breathe to help you relax. Don't bounce while you're stretching and if you feel any pain while stretching, slowly ease up until you don't feel the pain and then hold the stretch.


For those of you that are active in sports. Stretching is vital for the longevity or your career. It will help reduce the occurrence of injury and decrease recovery time if you have been injured. The better conditioned your muscles and tendons are the more they can endure the intensity of your activity.

Here are a few quick and easy stretches you can try while at home or sitting at work. Don't worry if you aren't as flexible as I am. Just do what is comfortable for you.

Neck & Shoulder

Hamstrings & Lower back

Hip & Glutes (Can also be down laying on your back)

Torso

Chest

Shoulder

Wrist & Forearm

(For Wrist and Bicep stretch, face palm out and fingers toward the floor. Use opposite hand to stretch fingers toward your elbow.)    **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 Make Your Own Massage Tool

Being that not all of us have the time or money to receive a massage for the recommended once every 4 to 6 weeks, our bodies tend to accumulate a needless amount of tension, stress and pain. To help hold you over in between those massage sessions here is an inexpensive and easy massage tool you can make yourself in as little as a minute!

I present to you...The Sockball Massager! Sorry, that's as fancy as the name gets.

All you need is a tube sock and three tennis balls. Once assembled, use as needed...legs, back, neck, arms, etc. Use as frequently as needed to temporarily relieve the pain and/or discomfort until you can see your MT.

Leaning on a wall or lying on the floor will allow you to control how much pressure you see fit to use.

Here are the necessary items and how to accessible and use them. 

Tube sock

3 tennis balls

^_^

Place the 3 tennis balls into the tube sock and tie a knot in the sock.

 

Place behind your neck

Turn your head towards the desired side

Place behind your back

Lean towards the desired side

Place on your lower back

Squat up and down to massage your lower back

 There you have it! Happy Sockballing!!

Whisper Wednesday: Waiting to Exhale

Breathing is a natural, involuntary and voluntary act that we do every moment that we're alive. Conscious and unconscious. On average a person breathes 23,000 times a day. Of course those numbers can greatly fluctuate depending on how active the person is.

Another factor that can change ones rate of breathing is stress. Stress can cause you to tense up, contracting the muscles of your neck, shoulders and chest which restricts the expansion of your ribs and lungs resulting in short labored breathes. With a daily accumulation of stress it can trigger internal effects such as tension headaches, increased blood pressure, diarrhea/constipation, suppressing your immune system and in some people, triggering panic attacks.

So, take a chill pill, a few deep breathes and relax!! Easier said than done, right?

Well, aside from keeping us alive, certain breathing techniques can significantly decrease your levels of stress and increase your level of relaxation. When these breathing techniques are practiced during a massage session, it can greatly enhance your relaxation and allow for a deeper massage, if so desired. And I'm not talking about the Lamaze "he, he, hoo" breathing. If your massage session is causing you to breath like that, I'd jump off the table quick!

It should also be noted that for those who have problems with hyperventilation or dizziness you should consult your doctor before practicing any breathing exercises. And if you do become dizzy while performing the breathing exercises, you should stop immediately. Not breathing, just the exercise. Smarty pants.

A common breathing exercise used in yoga is called, Ujjayi. It is a perfect breathing technique to use during massage. Especially for those more therapeutic and deep tissue massages. It's a deep, slow technique that causes you to make a sound as you inhale and exhale. Almost like listening to the ocean or a whisper, therefore causing you to focus on your breathing and calming your mind and body.

Here is a guide on the Ujjayi breathing. VERY relaxing.



Happy Breathing!!! Whoo-saaaa....

Whisper Wednesday: Increase Water Intake

One of the many benefits of massage is increasing the flow of your lymphatic system. The lymphatic system is part of the immune system, which has several functions. Some of these include filtering out cellular waste; providing nourishment for the tissues of the body; helping to maintain the body's fluid balance; and assisting in the digestion of fats.

To ensure that you are drinking the minimum amount of water for your size, take your weight and divide it in half. The resulting number is the minimum amount of water that you should drink in ounces. Depending on your level of activity, you'll need to increase this amount.

Easy peasy! Now, drink up!