Can't afford a massage? Find a tennis ball

Can't afford a massage?  Then dig out a tennis ball and roll away those knots.

photo courtesy of Flickr CCL - Linda Giddens

Five Exercises to reduce neck and shoulder pain

Regular readers of my blog know how much I bang on about how incorporating weights into your exercise programme is essential to maintain a good posture and healthy musculature.  Well, I've just found an article in Science Daily which backs up my claims:

"ScienceDaily (Nov. 18, 2009) — Strength training exercises using dumbbells can reduce pain and improve function in the trapezius muscle, the large muscle which extends from the back of the head, down the neck and into the upper back. The exercises also improve the muscle's ability to respond quickly and forcefully among women suffering trapezius myalgia, a tenderness and tightness in the upper trapezius muscle. The results are the latest findings from an ongoing Danish study aimed at reducing repetitive strain injury caused by office work."

To read the full article click here.

To see what the exercises are click here.

Neck Pain Not Just Physiological

I noted an interesting article on Healthypages this week. Many of us already have experience and personal proof that the mind and the body are closely connected. However, the Western Medical community don't give credence to anecdotal evidence. They work on the principle that unless something can be proven with tests and data it doesn't count. So it's interesting that:

"Doctors from Germany have concluded that neck pain is not just the result of physical factors. The doctors are citing psychological reasons for neck pain as well. High up on their list for reasons are anxiety and depression.

Lead researcher, Dr. Martin Scherer from the University of Gottingen said "For successful long-term results, it is essential to consider psychosocial factors and to include them into therapeutic strategies........ "

Click here to read the full article.

This may sound like stating the obvious to those of us who can see a correlation between body and mind. However, many people are of the opinion that enough sessions of a hands-on therapy such as massage, osteopathy etc will cure the problem. In fact, this is only half the picture.

The additional therapeutic strategies which spring to my mind might include lifestyle changes, counselling, relaxation techniques and meditation.

Massage Yourself Better - At Your Desk

Ever found yourself slumped over your computer at lunchtime, aimlessly surfing the web? Tsk, Tsk! you should be getting up from your desk and going for a walk in the fresh air and natural light. However, should it be raining or snowing or you're bored senseless with the streets around you office, you could do a lot worse than give yourself a 5 minute massage.

I've found this great 5 minute video which is easy to do:

Self-massage at your desk.

Massage away your headache - yourself

Ever had a headache that regular painkillers won't shift? Or tension in your neck muscles that needs immediate attention?

Try some simple self-massage techniques. If you do them as soon as you feel a headache coming on, or when your neck muscles start to twinge, a full-on headache may even be averted altogether.

Check out this easy to follow video on How To Massage Away A Headache

Give it a try!

Do you own a bag of peas and a hot water bottle?

If the answer is yes, then you already have the tools at your disposal to be kind to your achey muscles and joints.

Using hot and cold therapy is a cheap and easy way to gain effective pain relief and make sure that the healing process is accelerated. As with most things, little and often is the key. With cooling therapy, anything up to every half an hour to a minimum of three times a day, for the first 48 hours, is recommended. With heat therapy at least three times a day is recommended, until relief is gained.

For more details on how this simple therapy can work for you carry on reading.......

Cryotherapy (cooling) is a common and important method of treating acute soft tissue injuries. Acute means within the first 48 hours of a trauma, sprain or strain. It aims to minimise internal bleeding and swelling of an injured muscle or joint by allowing the cold to penetrate the injured tissue.

Benefits of Cooling:

- quick improvement / relief of symptoms such as pain, redness and swelling
- treatment easy to carry out
- inexpensive


Methods of cooling:

Re-usable ice packs - apply to the affected area for between 5- 20 minutes. A bag of frozen peas wrapped in a tea towel will do the trick.

Cooling gel - such as Biofreeze or Ice Blue Gel - temporary local pain relief. Ideal to use when applying an ice pack is not possible.

Cold water - immersing the injured area ie. foot / hand / leg / arm in very cold water is an easy and cheap alternative when ice isn't available. World class marathon runners and athletes stand wheelie bins filled with water and ice blocks to cool down their muscles after intensive exercise.

Ice massage - using a block of ice to directly massage the affected area. This encourages local constriction of blood vessels followed by a reflex dilation with increased blood flow. This encourages increased circulation which promotes quicker healing.

Please note: ice and ice packs should always be covered with something such as tea towel or towel to prevent ice burns to the skin. On boney areas - with little fat beneath the skin - such as knees and elbows a maximum of 5 minutes per application is recommended. On bulky muscles such as thighs and buttocks up to 20 minutes per application is recommended. The area should not go completely numb or bright red.

Thermotherapy (Heat)

Do not apply until at least 48 hours after injury occurs. If heat is applied in the early stages, blood vessels expand and the blood clotting process may be discrupted. The amount of fluid in the injured tissue increases, resulting in increased swelling and pressure in the surrounding areas.

Benefits of heat:

- provides pain relief
- makes collagen fibres more extensible
- important in preventing and rehabilitation injuries

Effects of heat:

Influences collagen(connective tissue)fibres. Tendons consist of 90% collagen and 10% elastic fibres. Collagen has viscous and elastic properties which become stiff and less extensible when tendons are used quickly and repetitively without adequate rest. Heat increases the elasticity and plasticity, therefore helping collagen fibres to become more pliable and capable of rehabilitation exercises.

Decreases joint stiffness (reduces risk of injury)

Relieves muscles spasm (reduces risk of injury)

Can be used in both prevention and rehabilitation of overuse injuries and to combat the after effects of torn muscles and tendons.

Methods of heat:

Heat pads - increase blood flow and may have beneficial effect on stiffness after training. A hot water bottle is a good cheap alternative.

Ultrasound - generates heat by means of vibration on a cellular level and provides pain relief.

Heat gels - such as Deep Heat, which contain herbal properties such as menthol and peppermint to stimulate a warm sensation in soft tissue.

Hot water - having a warm relaxing bath can promote all over musclular and mental relaxation.

If you'd prefer something a bit more high tech than frozen peas and a hot water bottle then Physio Supplies have an excellent range of Hot & Cold Therapy products.