CMC Sports & Remedial Massage

Love this perfect breakdown 👌

🔈 PLANTAR FASCIITIS SELF-TREATMENT

Regular, gentle stretching of your Achilles tendon and plantar fascia may help to ease your symptoms. This is because most people with plantar fasciitis have a slight tightness of their Achilles tendon. If this is the case, it tends to pull at the back of your heel and has a knock-on effect of keeping your plantar fascia tight. Also, when you are asleep overnight, your plantar fascia tends to tighten up (which is why it is usually most painful first thing in the morning). The aim of these exercises is to loosen up the tendons and fascia gently above and below your heel.

1. Soleus Stretch
With both knees apart and your toes facing forward, lean into the wall until you feel the stretch in your lower calf. Hold for 30 seconds and repeat 3 times.

2. Step Stretch
Stand with your toes on a step and your heels off the edge. Slowly lower your heels down, hold for 15 seconds, and then lift your heels to their starting position. You can either do both feet at the same time, or one foot at a time. Repeat five times.

3. Roll Stretch
Using a mini roll, roll it back and forth from your toes to your heels. Alternatively you can use a tennis ball or a glass bottle.

4. Plantar Fascia Massage
Using two fingers, apply small circular friction to any tight knots or lumps in the plantar fascia. The pressure should be deep, but not so much that you tighten up with pain.

5. Elastic Strap Stretch
Sit on the floor with your legs straight in from of you. Take a stretch strap and place it around your toes. Gently pull the strap towards you. Hold for 15-30 seconds, then release. Repeat 3 times.

6. Toe Stretch
Place just toes up on the wall with the ball of the foot and heel on the ground. Lean into the wall slowly until stretch is felt. Hold for 30 seconds and repeat 3 times.

Can plantar fasciitis be prevented?
There are certain things that you can do to try to prevent plantar fasciitis, especially if you have had it before. These include:

▪️Regularly changing training shoes used for running or walking
▪️Wearing shoes with good cushioning in the heels and good arch support
▪️Losing weight if you are overweight
▪️Regularly stretching the plantar fascia and Achilles tendon, especially before exercise
▪️Avoiding exercising on hard surfaces

🔈 SERRATUS POSTERIOR INFERIOR - OVERLOOKED CAUSE OF LOWER BACK PAIN

You have a client who tells you this:

'I reached for something and suddenly I felt a sharp spasm in the lower part of my back, slightly to the side of the spine, at the bottom of the ribs, and when I breathe in really deep I can feel it'.

Based on the above description you should suspect that you might be dealing with the Serratus Posterior Inferior muscle.

💡 Where is the Serratus Posterior Inferior muscle?

The Serratus Posterior Inferior muscle connects the lower 4 ribs to four vertebrae (T11, T12, L1, L2) in the low back.

💡 What movements does the Serratus Posterior Inferior muscle control?

✔️ Forced expiration (breathing out when breathing hard)
✔️ Assists with twisting at the waist
✔️ Assists with straightening the trunk (standing up straight)

💡 Activities that cause Serratus Posterior Inferior pain and symptoms:

✔️ Twisting the body when lifting
✔️ Overreaching overhead or to the side of the body
✔️ Lifting something heavy using the back muscles instead of leg muscles
✔️ Sleeping on a sagging or too soft mattress

ℹ️ Trigger Points

Trigger points in the Serratus Posterior Inferior may cause an uncommon local ache radiating over and around the muscle.

This may extend across the back and over the lower ribs, even continuing through the chest to the front of the body.

This discomfort is typically described by clients as a nagging ache.

In many cases this pain remains after other trigger points have been inactivated. This should be a good indicator for the therapist to recheck the Serratus Posterior Inferior for undiscovered trigger points.

👩‍🔬 Stretching for self-release of the Serratus Posterior Inferior

Cross your forearms just above the wrist, at about chest height. Inhale deeply as you slowly raise them up until the area where the arms cross is level with your forehead. Now lower the arms as you exhale.

Do this once or twice, allowing for a brief rest (a few breaths) before repeating. Do this exercise set several times a day.

Great wee read 👍 When we get stressed it can rear it's ugly head and present in problematic ways on our bodies. We only get one body look after it 🙌

Is Stress Making Your Joint Pain Worse? - SimplyJnJ Suffering chronic joint pain? Did you ever stop and think that one of the reasons could be prolonged stress in your life? If not, read ...

Nothing as nice as listening to the rain while getting a treatment...next client availing of dry cupping treatment 🥰

The suction and negative pressure provided by cupping can loosen muscles, encourage blood flow, and sedate the nervous system (which makes it an excellent treatment for high blood pressure). Cupping is used to relieve back and neck pains, stiff muscles, anxiety, fatigue, migraines, rheumatism, and even cellulite

October is my favourite colour 🍁🍂 fall has arrived so why not fall back in love with that massage 🙌💆

Hump day or Wellness Wednesday 🤷 I know which term I prefer 💙

Remember nurturing yourself is not selfish it's essential to the survival of your well being 🥰Everyone needs to nourish to flourish 😃

Get that massage booked 🙌

Think this is a great visual representation of what can be felt when doing a deep tissue massage and when working on trying to break down adhesions, scar tissue and getting muscles back to their lengthened state. This then helps increase the blood flow and ROM. Adhesions restrict normal movement and elasticity of the structures involved. Adhesions can make it more difficult to move a joint, affecting the joint itself, tendons or ligaments.

Some scattered availability left next week give me a shout if you need in 🙌

🔈 POSSIBLE CAUSES OF KNEE PAIN

Absolutely delighted for the local club to be crowned Tyrone county champions what a game and a credit to each and every person who played their part them lads showed how much they would put on the line for each other and wore their badges with pride nothing left on that field 💚💛 massive congratulations enjoy the celebrations!! Nothing beats the community that a GAA club brings to your life!! Thank you so much from myself at CMC Sports & Remedial Massage for having me last week for a clinic for their recovery and preparation for today's final...congrats Clarke's

Iv got that extra Friday feeling today 🥰🤩 with this lovely message I received from a client 🙌 thank you so much Jim for your kind words 💙 its lovely to be an encourager the world has enough critics
(Shared with his permission)

A very common complaint I see alot in clinic. Using deep tissue methods can help alleviate symptoms but not on its own. Major focus on correcting posture is key 👌

🔈 LEVATOR SCAPULAE MUSCLE RELATED NECK PAIN

The Levator Scapulae muscles are located on either side of the neck. They originate on the four upper vertebrae of the cervical spine (neck) and insert, or attach, to the scapula, also known as the shoulder blade at the superior, medial border. These two muscles are involved in elevation, downward rotation and abduction of the scapulae. They are also involved in flexion and extension of the cervical spine(neck), turning of the neck slightly left and right, along with side bending of the neck left and right.

When you wake up in the morning with a crick in your neck, feel a burning pain on the top inner corner of your shoulder blade, or have trouble turning your head to look behind you while driving etc., the culprit may be a Levator Scapula muscle in spasm. The pain can be described as a throbbing, ache, or tightness, and usually presents from the top inner corner of the shoulder blade up along the neck.

🔒 What Causes Levator Scapula Spasm / Trigger Points?

A trigger point is a tight area within muscle tissue that causes pain in that area and/or other parts of the body. The trigger points are shown above as two dark red circles, with the pain referral area also shaded in. Muscle spasm is a tightening of a muscle usually, due to overuse or overstress. It can in itself cause pain and loss of mobility. The following events and activities are likely to activate, or reactivate, tension / pain and trigger points in the levator scapulae.

- whiplash from an automobile accident
- sleeping on the stomach with the head turned/or sleeping in an odd position
- chilling of the muscle during sleep from an air conditioner or draft from an open window
- working at a computer with the head turned for long periods
- holding a phone between the shoulder and ear
- carrying a heavy bag with a shoulder strap
- use of crutches that are too tall and elevate the shoulder
- emotional and mental stress
- Working with your arms raised above your head for prolonged periods of time can also irritate the Levator Scapula. To help reduce neck pain, stabilize your shoulder blade when you raise your arm.
- poor posture with a forward head position puts this muscle under continuous strain causing overuse.

Usually the condition settles after a few days if it is only a once off. Proper hands-on deep tissue massage and dry needling, when used together, can be great to settle the condition either in the short term, or if the condition has become more chronic. Also for the long term, correcting posture, stretching and strengthening of the upper back(particularly middle / lower traps, serratus posterior, rhomboids etc.) and the neck muscles(specifically the posterior neck muscles) can help prevent the condition from returning.

Posture is key to a healthy neck and spine. Try and sit up straight on a comfortable supportive chair, when at work or at home, allowing the shoulders to relax by using the arm rests of the chair. When at a computer, pull the screen close and try to get it up to eye level (say using books underneath it), so your head doesn’t have to be coming forward. The same applies when driving a car. Pull the seat in close to the steering wheel(within reason),and try to position yourself so the shoulders are relaxed and the head isn’t jutting forward. Activities like reading in bed, playing computer games for hours etc. can really tighten up the levator muscles and are a disaster for thoracic and cervical posture in the long term.

❌ Last minute cancellation for 12.30/1pm today ❌

Alot of uncertainty going on in the world right now and people are being faced with very tough decisions especially our small businesses within the community.

Stress can have a detrimental effect on both our physical and mental health. When we’re stressed, the immune system’s ability to fight off antigens is reduced. That is why we are more susceptible to infections.

The stress hormone corticosteroid can suppress the effectiveness of the immune system. Stress can also have an indirect effect on the immune system as a person may use unhealthy behavioural coping strategies to reduce their stress, such as drinking and smoking.

Stress is linked to: headaches; infectious illness (e.g. ‘flu); cardiovascular disease; diabetes, asthma and gastric ulcers.

Its hump day and I as a small business myself would like to help with some of those stress levels and offer 5 people a FREE 30 minute back neck shoulder massage. This is for business owners who have had to close their doors or people who are now out of work which off course is adding to the increase in anxiety levels 😥 so if you guys can tag any business owners or people who are temporarily out of work who you think deserve this fire away 😉☺️

I totally understand if people do not want to come along due to social distancing but I work on a 1-2-1 basis so already large groups are minimised 🤗 and I can assure you that all hygiene measures have been put in place. Hand sanitisation etc and I will wear a mask during treatments.

Anyone who has been to me will know i take clients through the house but this will not be happening any longer. Clients will have to enter clinic up the back path and will have to wait in their car until I come and get them. And off course if feeling unwell do not attend.

And please remember to be kind to each other and respect and help each other where possible ☺️ one thing we must remember in all of this is it costs absolutely nothing to be kind

Charlene xx ❤️

Can't highlight enough the benefits of massage 👌 necessity not luxury

3 Reasons getting a massage isn’t a luxury True confession: I’ve always thought massages were a silly luxury, ranking them somewhere between facials and mud wraps on my “frivolous uses for perfectly good money” scale. I be…

When the therapist gets a day to spend some time with her fellow footballing ladies team bonding 😁 now im in need of a rub 😂

If you want to go fast go alone, if you want to go far go together 👌👏

Coalisland Fianna G.F.C were awesome today. Well done girls. You nailed it.

Folks just a reminder I am off on holidays 14th-22nd March back in clinic Monday 23rd. Only a few appointments remaining next week before we jet off give me a shout if you need in 👌🦵💆‍♀️💆‍♂️

What horrible weather we are having this hump day ☔🥶 so no better day to announce the winner of my competition 🎉

Drum Roll 🥁🥁🥁

Happy Hump Day Sarah Jayne McCool you are the winner 😊🤗 get in touch to claim your prize 🙌

🎉🔥CMC SPORTS MASSAGE 1st COMPETITION🔥🎉

Seeing as its valentines day I thought why not share the love with a little competition 🎉♥️

To be in with a chance of winning a FULL BODY SPORTS MASSAGE just like, share and tag 3 friends (all 3 must be completed)

'Thanks for getting me a massage for valentines, but i really wanted a Teddy bear said no one EVER' 😂😂

Massage makes the heart sparkle 💕

Again sports massage is not just for the sporty person. Anyone sitting at computers or driving for long periods of time can really benefit from deep massage treatment. Text neck may have one or more of these signs and symptoms:

Instant or delayed-onset upper back or neck pain when using a handheld device.
Nagging or sharp pain in the neck or shoulders at the end of the day or postural fatigue.
General shoulder pain and tightness.
Head forwards of neck posture.
Intermittent or constant headache made worse when looking down or using the computer 💻

💥Last minute cancellation for 8pm tomorrow Wednesday 12th💥

Next week remaining availability
💫Tuesday 10.30am 5.30pm
💫Wednesday 11am 3pm 8pm
💫Thursday 6.30pm 7.30pm 8.30pm
💫Saturday 12pm 1pm

Get in touch usual ways if looking in and feel free to give me a shout if you want some more information on an injury/condition you may want treated 😊

✨Remaining availability for this week✨

Wednesday 8.15pm
Friday 10am
Saturday 12pm