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🔈 MUSCLE CRAMPS FACTS

1. A muscle cramp is an involuntarily and forcibly contracted muscle that does not relax.
2. Muscle cramps can occur in any muscle; cramps of the leg muscles and feet are particularly common.
3. Almost everyone experiences a muscle cramp at some time in their life.
4. There are a variety of types and causes of muscle cramps.
5. Muscle cramps may occur during exercise, at rest, or at night, depending upon the exact cause.
6. Dehydration is a common cause of muscle cramps.
7. Numerous medicines can cause muscle cramps.
8. Most muscle cramps can be stopped if the muscle can be stretched.
9. Muscle cramps can often be prevented by measures such as adequate nutrition and hydration, attention to safety when exercising, and attention to ergonomic factors.

TREATMENTS AND METHODS OF PREVENTION FOR LEG CRAMPS IN PARTICULAR

a) A relaxing bath before going to bed will ease muscle tightness.
b) Put a heating pad on the affected area.
c) Try an acupuncture treatment to ease tight leg muscles.
d) Make sure that you have enough magnesium or potassium in your body.
e) Stretch your legs before you go to bed.
f) Avoid high-heeled shoes and wear ergonomic shoes
g) Rise slowly and walk around – you can improve your blood flow by shaking your legs.
h) Massage the area by making circular movements.

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🔈 TIGHT INTERCOSTAL MUSCLES AND SHORTNESS OF BREATH OR DYSPNEA

Chest wall or Rib Pain is an annoying pain, which is quite common following intercostal muscle spasm or muscle sprain. An individual can sprain any muscle of the body, including those in the chest area resulting in severe pain. Intercostal muscle sprain results in severe spasmodic shooting pain.

Intercostal Muscles facilitate breathing. The muscles between the ribs are known as intercostal Muscles. Intercostal Muscles have a very vital role to play when it comes to movement of the ribs like while breathing.

The 11 groups of intercostal muscles lie on right and left side. Three layers of intercostal muscles are attached to upper and lower rib known as intercostal space. The three layers of intercostal muscles are outer layer known as external oblique, middle layer known as transverse intercostal muscles and inner layer known as internal oblique intercostal muscles. The function of the Intercostal Muscle is to stabilize the structure of the chest wall. The Intercostal Muscles also join the ribs together. The external and internal intercostal muscles fibers run in opposite oblique direction. Middle muscle layer runs in horizontal direction.

🔒 CAUSES OF INTERCOSTAL MUSCLE SPRAIN

* Upper Body Twist
* Forceful Twist Of Upper Body
* Forceful Swing Of The Arm
* Direct Chest Wall Impact

🔒 SYMPTOMS OF INTERCOSTAL MUSCLE SPRAIN

Sudden Acute Intense Pain
* Pain is localized over the sprained muscles.
* Pain intensity is severe, sharp and intense pain.
* Pain is associated with tenderness. Patient feels severe pain with palpation or examination of the area of the chest with sprain intercostal muscles.
* The main symptom of an Intercostal Muscle sprain is severe and constant pain in the chest wall area.
* If left untreated, after some time the pain may start occurring with movement or activities like breathing, coughing, sneezing etc.
* It is a self-limiting medical condition and usually resolves on its own after a few days.

🔒 SWELLING AND TENDERNESS

* Swelling is observed over the sprained intercostal muscles.
* Swelling is secondary to subcutaneous hematoma or inflammation of the muscles.

🔒 SHORTNESS OF BREATH OR DYSPNEA

* Patient complaints of shortness of breath also known as dyspnea.
* Shortness of breath is secondary to increase of pain intensity during inhalation.
* Patient stops taking deep breath when pain become severe and act of breathing results in short of completing of inspiration.

🔒 CHEST WALL STIFFNESS

* Patient complaints of chest wall stiffness.
* Patient prefers to take shallow breath.
* Stiffness is localized around the tender chest wall area.

🔒 TREATMENT FOR INTERCOSTAL MUSCLE SPRAIN

As stated above, Intercostal Muscle Sprain is a self-limiting medical condition and resolves itself within a few weeks. There may be steps taken to calm down the pain and inflammation that a person experiences with Intercostal Muscle sprain. Conservative treatment helps a long way in relieving symptoms and may include:

* Adequate rest
* Applying ice to the affected area
* Cold compresses
* Limited stretching exercises
* Physical therapy and/or massage therapy

🔈 THOMAS TEST

🔒 PURPOSE
The Thomas Test or Iliacus Test or Iliopsoas Test is used to measure the flexibility of the iliopsoas muscle group, the Re**us Femoris, as well as the M. Tensor Fascia Latae and the artorius. Measuring the flexibility of this muscle is not useful, because we don’t have a standard meeting length of muscle. The most important aspect of this test is that of the range of motion the hip, as various diseases such as patellofemoral pain syndrome, lower back pain, osteoarthritis and rheumatoid arthritis, may be related to this impaired range of motion.

🔒 TECHNIQUE
The patient should be supine, using the whole length of the table. The patient must then maximally flex both knees, using both arms. This ensures that the lumbar spine is flexed and flat on the table and avoids a posterior tilt of the pelvis.The patient then lowers the tested limb toward the table. During the test the contralateral hip is held in maximal flexion.The length of the iliopsoas is measured by the angle of the hip flexion.

A modified version of the test is one in which the patient lies down on their back, at the very edge of the table, with both legs hanging freely. The patient must then flex their knee and pull it back to their chest as close as they can, using both arms while doing so. The other leg can hang down.The lumbar spine must remain flat and in contact with the table during the test. The physiotherapist controls the opposite leg to ensure that it maintains full contact with the table.

➖ Negative result: The lower back and the sacrum should remain on the table. The hip can make a 10° posterior tilt or a 10° hip extension. The knee must be able to make a 90° flexion.

➕ Positive result: When the patient is not able to maintain their lower back and sacrum against the table. Otherwise if the hip has a large posterior tilt or hip extension greater than 15°, or if the knee is not able to meet flexion of 80° or more.

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THE TRUTH ABOUT IT BAND SYNDROME

The iliotibial (IT) band is a thick sheet of connective tissue on the outside of the thigh and is a common source of pain on the outer knee.

We used to think that the band got tight and rubbed over the outside of the femur, causing 🔥friction and inflammation of a bursa on the outer knee. We now know that the IT band is locked down tighter than Fort Knox and isn't moving anywhere. And that bursa doesn't even exist.

What's really going on is a compression syndrome.🗜 While there is no bursa, what is present is a fat pad with a lot of nerve endings. And when the IT band gets taut, it compresses on the fat pad, causing pain.

❌So the last thing we want to do is add more compression by rolling on it! If you've been rolling and you're not seeing results, put the roller away as you may be prolonging the irritation.

✅Instead, spend time working on the muscles attached to it at the hip. Then address movement faults that lead to the compression in the first place.

HOW TO FIX KNOCK KNEES

Recently, had a patient come in with ↘↙ knock knees and she was able to help her get her knees straight again with just a few treatments and a simple home exercise routine. So we decided to write out the home plan and share it with you all.

Fixing knock knees requires a combined effort of ↔ releasing and 💪 strengthening. And one of the first group of muscles you want to release is the adductors.

The adductors are the group of muscles located on the inner part of your leg. It's made up of: adductor longus, adductor brevis, adductor magnus, adductor minimus, pectineus, gracilis, and obturator exturnus. Their job is to bring your leg ➡⬅ back towards the midline of your body.

Looking at the 💀 anatomy, we can see how these groups of muscles attach from the lower part of the pelvic bone to the inside of the femur. So as these get tight, their tendency will be to draw the legs and knees together, and releasing them can really help you get your knees a little straighter. When you couple this with hip stability and 👣 arch strength training, changes can be made fairly rapidly.

THE MUSCLE ANATOMY

The Levator Scapulae Muscle is situated on the side and behind the neck. This muscle also forms one of the components of the shoulder. The main function of the Levator Scapulae Muscle is to elevate the scapula. The scapula is a bone which is located behind the shoulder and connects the humerus to the collarbone. A strained levator scapulae muscle often results in an individual experiencing a stiff shoulder and neck. The Levator Scapulae Muscle is also responsible for an individual being able to shrug the shoulders. It is also responsible for an individual being able to carry heavy objects on the shoulder. The Levator Scapulae Muscle originates just below the skull and is attached to the cervical vertebrae. The other end of the muscle is attached to the scapula. This upper part of levator scapulae muscle is encompassed by the sternocleidomastoid muscle which facilitates rotation and flexion of the neck.

HOW TO TREAT LEVATOR SCAPULAR SYNDROME

Trigger point therapy: you can use a lacrosse ball/massage ball/tennis ball (a ball that is rather firm so you can apply pressure against it) and place the ball onto the location of the trigger point and roll the ball around the area; or apply static pressure to the point until the tenderness/referral pain completely dims down

Muscle stretches: to stretch the levator scapular muscle, follow the image below. The proper way to stretch is to hold the muscle in its stretch position until you don’t feel the stretching sensation anymore. Holding the muscle in a stretch position is a static stretch. You could also do an active stretch where you take the muscle to its stretching position and then go through the range of motion of the muscle, whilst maintaining the stretch tension, until you feel the stretching sensation diminish.

Massage: this by far the best way to relax the strained levator scapulae muscles. Myofascial massage is used to loosen up the tight muscle. The massage is aimed at elongating the levator scapulae for adequate relaxation of the Levator Scapulae Muscle.

Eliminating contributing factors/postures: shoulder shrugging regularly recruits the levator scapular muscle. So, it is very important to have your desk height at a level where your shoulders are dropped down and backwards in a relaxed state to prevent shoulder shrugging. Eliminating stress is also a very important factor to eliminate when treating levator scapular syndrome because when we stress, we automatically assume a position where our shoulders are elevated and held there to hold in our tension.

Let's stay pain free and share the knowledge!

WHAT DO YOUR FEET TELL YOU?

👣 The feet tell you a lot about what’s happening above them, at rest and during movement.

↪️ The posture (position) your feet are in is the result of what’s happening upstream. Your foot position is intimately related to how well you control the position of your pelvis and how well your hips are able to function as a result of this.

➡️ The stability, strength, and control of your hips and pelvic musculature determines whether you can maintain control of every joint beneath them, and therefore maintain the desired position of your joints at rest and during movement.

🔑 It comes down to having control over your joints, and attaining/maintaining the desired joint positions as you move.

👣 The feet can grant your body a huge amount of stability IF they are in a good position. If you can use your hips and pelvic control to get your feet where you want them, then they have a huge amount of intrinsic muscles that can work to your advantage. But the feet need to be in a desirable position (posture) in order to work optimally.

🔑 All of this can be worked on and changed. The body changes and adapts to what you expose it to. Learning to control your body requires attention and focus at the start, but is essential for overall musculoskeletal/joint health.

SOAP Notes For Massage Therapists Answer a few questions with a point & click and we'll automatically transform your responses into a complete SOAP note.

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YOUR FLAT FEET AND YOUR BUTT MAY BE CONNECTED!

The glutes are the master control muscle for every joint below them including the ankle/foot. This crucial complex of hip stabilizers ensures we have proper balance and stability each time our foot hits the ground.

👣👣
Have flat feet? Check your glutes. good chance they aren’t doing their job of controlling the leg which allows for the knee, ankle and foot to collapse inward. Instead of covering up the problem with orthotics which only lead to further dysfunction, solve the problem by getting the glutes back online.

👣👣
This not only corrects foot position but re-aligns your entire lower body posture - prevents injury and increases strength, power and your ability to run optimally.

👣👣
Most people lose the glutes because of the stiffness that develops from too much time spent in the sitting position. Escape the chair, reclaim your glutes and you will solve the mystery of why you have flat feet.
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For those you you who need to be First Aid,CPR, or AED certified, we now offer classes for you or your company!

WHY SUPPORT YOUR LOW SPINE?

Sitting for prolonged periods of time can seriously aggravate your back pain. This is because sitting places a significant amount of pressure on your back muscles and spinal discs.

Furthermore, sitting in a hunched-forward position can overstretch your spinal ligaments and place even more stress on your spinal discs.

Therefore, supporting your low back by a small pillow while sitting may help you avoid pain and low back problems later on.
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HOW TO FIX KNOCK KNEES

Fixing knock knees requires a combined effort of ↔ releasing and 💪 strengthening. And one of the first group of muscles you want to release is the adductors.

The adductors are the group of muscles located on the inner part of your leg. It's made up of: adductor longus, adductor brevis, adductor magnus, adductor minimus, pectineus, gracilis, and obturator exturnus. Their job is to bring your leg ➡⬅ back towards the midline of your body.

Looking at the 💀 anatomy, we can see how these groups of muscles attach from the lower part of the pelvic bone to the inside of the femur. So as these get tight, their tendency will be to draw the legs and knees together, and releasing them can really help you get your knees a little straighter. When you couple this with hip stability and 👣 arch strength training, changes can be made fairly rapidly.
--
www.instagram.com/healthy_street

Call to schedule your appointment!
209-400-8879
Michael Parks, LMT

Have pain? Time to schedule your massage!

Michael Parks, LMT
209-400-8879

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