Ways to Get Rid of IT Band Pain

Many of my Boulder, CO massage clients are runners. For those who are putting in a lot of miles throughout the week and weekend, they have to keep their body loose and stretched out to prevent injury. One of the most common running injuries I see is IT band related. This injury can be devastating to a runner, as it often leaves them sidelined to ice, stretch, and rest.

While massage is a fabulous way to alleviate the IT band pain, there are additional things runners can do to help speed along the recovery process. One way as noted by Active.com is to use a foam roller. They say to 

Lie down on one side, propping yourself up with one elbow, and position the foam roller just under your hip. Now, move your body forward so that the roller works itself down on the outside of your thigh; stop when you get to your knee. Roll in a gradual, slow motion, and when you reach your knee, reverse directions back up to your hip. Adjust the amount of tension by applying more or less of your body weight on the roller. If you're new at this, your IT band will probably be tender, and you might not even need to apply much weight before you feel it. When you come to a particularly sore spot, pause and hold it on the roller-this is called applying direct pressure. As you hold the roller on that spot, the pressure will help break up the knot. Only hold it there for about a minute, then do short rolls back and forth over the area to help further release the knot.

There are additional stretches that runners can do. To view more please refer to the Active.com article.


Photo provided by NB Fit.  
 

Relive Neck Tension with Yoga

When your neck begins to ache, what do you do to treat it? Do you tilt it to one side and let it stretch naturally? Do you ice or heat it? All of these sound like good options, and while massage can certainly be another way to ease neck pain, there's another solution - yoga!

A new study suggests that "weekly yoga classes, combined with short daily home practice, may improve chronic neck pain" (Natural Standard). So not only is yoga helping your body calm down after a long day, but it's helping those tight neck muscles relax.

Take a look at this slideshow courtesy of Mind Body Green to see what kinds of yoga poses can relive neck pain. 

If you're still finding that your neck is not easing up, contact Suzann Hart-Biddision of Boulder, CO to schedule a neck massage.  

Photo provided by Mind Body Green.

Strengthen Your Immune System With Food

You've heard the saying "You are what you eat". Well, when it comes to protecting and strengthening your immune system, that phrase is exactly what you should be thinking.

As the fall and winter season approach Boulder, CO more viruses are prone to exposure. We want to make sure your immune system is well protected, and in order to do so you can turn to food...the right kind of food.

 According to an article written by a weight loss service in India called Fitho.in some of the top immune booting foods are

• Yogurt
• Wheat Germ
• Mushrooms
• Garlic
• Broccoli

 Have you noticed that certain foods help you fight off colds and viruses? Leave a comment in the section below.

Photo provided by HealthTipsPedia


 

Stress Less with these 6 Tips

As we return from summer vacations and head into the school and work season, stress will naturally kick into high gear. Increased stress can have negative effects on our physical and mental health, and while massage and acupuncture are great ways to help alleviate that stress, an article written by Active.com explores alternatives.

Some of those alternatives are

Move Your Body

Physical activity is a great way to pick up your mood and improve your thoughts. Walk, jog, join a group fitness class, work out at a gym or at home using a fitness DVD or put on your favorite music and dance. You'll feel better while also burning calories.

Count Your Blessings

We can forget how much good we already have in our lives when we focus on our challenges. Take a moment to write down everything you are thankful for. You may be surprised at how long your list is.

Laugh

Simply enjoying laughs with a friend or watching a funny movie can dissipate negativity, generating positive emotions and positive thoughts.

Click here to read the full list of stress relievers.

Photo provided by WiseBread

Stretches After Gardening

If you're like me, you love to be outdoors. Whether skiing, hiking, or camping, Colorado offers a plethora of outdoorsy spots.

In this blog post, I want to talk about my love of gardening. When I was a little girl, I used to help my grandmother in her garden. We'd weed, plant flowers, and pick vegetables. Afterwards she would often feel achy and sore, and so I'd use my natural massage skills to work on her body.

While massage can help heal the body after a long day of gardening, I encourage my clients to do more than just massage. Simply stretches before and after can help alleviate any aches and pains. Here's an example of a stretch courtesy of Healing Motion:

For the Neck and Shoulders:
Roll your shoulders back in a circular motion and slowly move your head from side to side a few times to loosen up.
Bring your shoulder blades together in a “pinching” motion, then relax.

Read the full list of stretches to help make your gardening experience even better!

Photo provided by Real Simple.

Benefits of Geriactric Massage

Some may believe that massage is only used on athletes and pregnant woman. The reality is that as we grow older, our bodies need to continue to stay healthy. So that means that for older adults they should feel relaxed, pain free and stress free. I spotted an article in Massage Today that addresses the benefits of geriatric massage on the elderly. Sharon Puszko writes

The positive effects of massage rest on sound science. Even a gentle massage has a proven effect on blood circulation and the nervous system. These two body systems are especially vulnerable to the effects of aging. Geriatric massage stimulates these systems in a natural, pain-free way. Because of this, there are none of the side effects that are present in many medications. This is important for those who are being treated for Parkinson's disease, diabetes, depression and many other conditions requiring regular medications. In many cases, a regular massage (once a week) enables the physician to reduce medications. Proper geriatric massage also helps strengthen muscles weakened by disuse and helps reduce pain and stiffness in the hip, knee and shoulder joints. This is why the professional geriatric massage therapist routinely asks for permission to talk with or get written permission from a physician for an elderly client's massage.

If you know an elder adult in Boulder, Colorado who complains of aches and pains, please refer them to me. 

Read the full article entitled "Aging Gracefully: The Timeless Benefits of Massage".

Photo courtesy of Chesapeake Healthy Lifestyles

Healthy Summer Smoothie Recipe

Summer is right around the corner, which means it's time to break out the blender to create delicious smoothies. They are a great way to replenish the nutrients your body needs after a long workout.

While there are many websites you can visit to find a smoothie that fits your taste buds, you may want to give a chia smoothie recipe a try. Chia seeds give smoothies more of a bulky feel, helping you feel fuller faster.

The New York Times health section provides many to choose from, including one called Strawberry Muesli Chia Smoothie. Ingredients and directions are as follows:

1/4 cup muesli
3 tablespoons low-fat milk or water
1 tablespoon soaked chia seeds (1 teaspoon dry unsoaked)
1 heaped cup ripe strawberries, hulled (about 6 ounces)
1/2 cup freshly squeezed orange juice
1 tablespoon geranium syrup 

1. The night before, place the muesli in a small bowl or ramekin and cover with 3 tablespoons milk or water. Refrigerate overnight. Soak the chia seeds overnight as well.
2. Scoop up a tablespoon of seeds with the gooey liquid and place in a blender (don’t worry, your smoothie won’t have this consistency). Add the remaining ingredients and blend for 1 full minute at high speed.

Photo courtesy of NYTimes