Hi Folks,
I met with a male client yesterday who has recently increased his running in order to train for a marathon. He has been having various aches and pains with some muscle tightness causing him a bit of worry. Specifically, he has been experiencing some pain in his left hip, which he says has not bothered him in years. He explained that he fractured his pelvis a few years ago while on a skiing trip and as I went through mobilisation of his hip and checked range of movement, I noted that his left hip was really glued in the joint. Following the session, "John" couldn't believe how light his left leg felt. He said the difference between his two legs was like he had small sandbags attached to his right leg and it was just more difficult to move around full stop. John is scheduled to come back for another session in two weeks, so I'll update you then as to how he has felt over the last two weeks and how his leg feels after his second session.
Fiona Bron ;)
Thursday 15 September 2011
COMMENTS AND QUESTIONS WELCOMED
Good Morning,
I have had a few emails in the last couple of days from people from various sporting backgrounds wondering what they should do to eliminate pain during certain movements or prevent a recurring pain from limiting their abilities - I would like to invite people (even if you don't play sports and you perhaps wake every morning with stiff shoulders...or any other complaint) to leave a comment or a question at the end of this thread and we will see if we can help out. Please note that without a full consultation, it may be difficult to have a full understanding of what the real issue is - so give as much information as possible.
Alternatively, book into a clinic - mention you left a note on the blog and receive 10% off your first session ;)
Fiona Bron ;)))
I have had a few emails in the last couple of days from people from various sporting backgrounds wondering what they should do to eliminate pain during certain movements or prevent a recurring pain from limiting their abilities - I would like to invite people (even if you don't play sports and you perhaps wake every morning with stiff shoulders...or any other complaint) to leave a comment or a question at the end of this thread and we will see if we can help out. Please note that without a full consultation, it may be difficult to have a full understanding of what the real issue is - so give as much information as possible.
Alternatively, book into a clinic - mention you left a note on the blog and receive 10% off your first session ;)
Fiona Bron ;)))
Wednesday 14 September 2011
INJURY PREVENTION FOR RUNNERS
Good Morning all,
Well after a fast 5 mile hill run yesterday, I was a little concerned that my knees might be a bit achy today as they ofter are after a hill session. However, a week of intensive stretching of my lateral line has ensured that my knees are stable and there is no obvious pulling on the outside of the knee during a hard session. People often ask me if these techniques prevent injury. Think about it - if you are running on the road - country or city - you have to be ready for dynamic movement as well as the rhythmical roll of perpetual forward motion. When you go to jump up/off at a footpath, or avoid a pothole, you sometimes have to move suddenly resulting in a jerky movement in the legs. That is often when a niggling ache becomes something that stops your training for a week or two. When muscle and the fascia that surrounds the tissue is tight - it does not allow an ease of movement that you might see with relaxed, supple tissue. For any of you who have met me at road races and had a calf stretch, you will know the difference between the two - its like marshmallow V's hard toffee (amazing how my analogies always come back to sweets!!!) So how do you get a really good calf stretch? Well first of all, you must remember that the calf is not the only muscle group in the leg and its no good stretching it in exclusion of everything else. Make yourself into an upside down V with your torso at 90% to your legs. Keep both knees bent slightly (as in downward dog position in yoga) and slowly alternate between bending one knee and slightly straightening the other - alternate back and forth. You will feel this stretch right the ways through the back of the legs up as far as the gluts - depending on where you are tightest, you may even get relief in the lower back from this one. Now imagine not having to do any work while stretching - just lying there while someone does all the work for you - and you get up feeling amazing - That's what we do at the Stretch For Success clinic! Get in touch and make an appointment today ;)))
Fiona Bron ;)
Well after a fast 5 mile hill run yesterday, I was a little concerned that my knees might be a bit achy today as they ofter are after a hill session. However, a week of intensive stretching of my lateral line has ensured that my knees are stable and there is no obvious pulling on the outside of the knee during a hard session. People often ask me if these techniques prevent injury. Think about it - if you are running on the road - country or city - you have to be ready for dynamic movement as well as the rhythmical roll of perpetual forward motion. When you go to jump up/off at a footpath, or avoid a pothole, you sometimes have to move suddenly resulting in a jerky movement in the legs. That is often when a niggling ache becomes something that stops your training for a week or two. When muscle and the fascia that surrounds the tissue is tight - it does not allow an ease of movement that you might see with relaxed, supple tissue. For any of you who have met me at road races and had a calf stretch, you will know the difference between the two - its like marshmallow V's hard toffee (amazing how my analogies always come back to sweets!!!) So how do you get a really good calf stretch? Well first of all, you must remember that the calf is not the only muscle group in the leg and its no good stretching it in exclusion of everything else. Make yourself into an upside down V with your torso at 90% to your legs. Keep both knees bent slightly (as in downward dog position in yoga) and slowly alternate between bending one knee and slightly straightening the other - alternate back and forth. You will feel this stretch right the ways through the back of the legs up as far as the gluts - depending on where you are tightest, you may even get relief in the lower back from this one. Now imagine not having to do any work while stretching - just lying there while someone does all the work for you - and you get up feeling amazing - That's what we do at the Stretch For Success clinic! Get in touch and make an appointment today ;)))
Fiona Bron ;)
Tuesday 13 September 2011
RUNNERS AT THE CORK CITY HALF MARATHON IN BLARNEY
What a great day out. While some people were a little reluctant to be stretched before a race (thanks to poor stretching techniques causing injury previously) we managed a few calf stretches beforehand. The big demand was after the race when quads, calves and knees were screaming at people thanks to the fabulous 6 mile stretch of hill in the first half of the race. Most runners were very tight along the lateral line - or along the side of their thigh where the IT band is. What I have found is that in a huge amount of runners, it's not the actual IT band that causes problems, its the lateral hamstring, the vastus lateralis, TFL and the ITB just glueing together as a result of lots of running and not enough stretching.Tightness in one can contribute to tightness in all the others as all these closely connected bodies are linked through the fascia. This results in the ITB pulling up at its insertion point on the outside of the knee. Having been there....big ouch! Most runners described the lateral stretch as having a long waiting itch - scratched! Others said that it really hit a spot they have been trying to reach for a long time - either with a stretch or with manual 'digging' with their fingers or those of a massage therapist. It was very satisfying to hear this as I suffered with this complaint for so long and as a result of immense pain since a marathon late last year, I am only running my first marathon of the year in November (having been treated for the first time in July- I have been pain free since).
Another issue that some runners might identify with - I did lots of upper body stretches. Runners were complaining of shoulder pain, pain behind the shoulder blade and up into the back of the head. This is a classic complaint of runners who run with forward chin (or their chin leading the run rather than the forehead). Pilates or yoga classes can often help with posture issues - alternatively, more medical evidence is now emerging regarding the benefits of chi running which is a hugely efficient method of running for long distance runners. So, I am off myself to run a half marathon next weekend in Dublin and hopefully to get a stretch with some colleagues. Ill be posting shortly with some news on a client with a tear inside her hip joint and chronic hip and thigh pain for the last 3 years following a road traffic accident. Fiona Bron ;)
Another issue that some runners might identify with - I did lots of upper body stretches. Runners were complaining of shoulder pain, pain behind the shoulder blade and up into the back of the head. This is a classic complaint of runners who run with forward chin (or their chin leading the run rather than the forehead). Pilates or yoga classes can often help with posture issues - alternatively, more medical evidence is now emerging regarding the benefits of chi running which is a hugely efficient method of running for long distance runners. So, I am off myself to run a half marathon next weekend in Dublin and hopefully to get a stretch with some colleagues. Ill be posting shortly with some news on a client with a tear inside her hip joint and chronic hip and thigh pain for the last 3 years following a road traffic accident. Fiona Bron ;)
Friday 9 September 2011
DIFFERENCE BETWEEN TWO SESSIONS
Hi All, received a report from 'Jane' yesterday evening that there is a warm 'glow' in her hip. It feels very comfortable and instead of rolling around in bed last night looking for a comfortable spot, she was able to lie on her side which she hasn't been able to do for a while without discomfort. Today, I saw 'Liz'. Liz has been having a lot of problems with lower back discomfort, leg pain, ankle pain and weakness and a dull ache and pinching pain down the front of her right leg (thigh area) which has prevented her from running for a considerable amount of time. In between our session last week and this week, Liz has been doing a few stretches herself at home and the difference today was amazing. The range of movement that I saw was far superior to last week. The funny thing was, during the session, Liz kept flinching and I was concerned that I was hurting her - This treatment is NOT supposed to hurt! So I asked her if, when I rotated her hip and brought her into a stretch, whether it was pinching. She took a minute to think about it and then said 'actually no, it's not pinching at all - I'm just afraid that it will'. So this is another thing I would like to highlight - part of this treatment is allowing your body and teaching your nervous system that it can 'let go' of the tissue. Often times, your body will send a muscle into spasm - and its a protective mechanism. But when the source of pain is removed, the body still thinks it has to 'protect'. So all the slow gentle movements and stretches in one of these sessions is as valuable as the next, even if the stretch doesn't feel as strong as it could! I will be up in Cork for the half marathon at the weekend - I was hoping to run but Ive been sick for the week so Ill stretch some bodies instead. Come on over if you fancy a quick calf stretch sampler!
Fiona Bron
Fiona Bron
Thursday 8 September 2011
RUNNER WITH PLANTAR FASCITIS TREATED
Hi all, sorry for the delay in posting! I have had a couple of questions via email, and we will get to them shortly - but first, how did "Jane" feel after her session?
Well firstly, lets look at what Jane has been doing. Jane runs for fun - that said, she runs marathons for fun, it's not just 2 or 3 miles here and there. She also suffers very badly with plantar fascitis in her left foot. Another interesting fact that we discovered before the session started was that Jane had an inguinal hernia repair just over a year ago in her right groin.
So, we started with a gentle traction and warm up on the left side. Range of movement was good, but it felt like I was moving Jane's leg through mud as opposed to a ball and socket joint. Through all of the stretch sequence, even the bent leg movements, Jane could feel everything right down to her heel. For instance, at one stage, I was mobilising Jane's hips and loweb back and I asked her where she was feeling it most and she said her left calf! So this highlights the fact that EVERYTHING is connected inside. We should not be focusing on grouping stretches into single muscles!
Some of the stretches on the left reflected as discomfort in Jane's right groin - simply because the tissue here was soooo tight! Jane's right side was locked so tight compared to the left, even though all her pain was in the left side. IT band area (another HUGE complaint with runners, triathletes and cyclists) on the right side was very tight and there wasn't half as much movement as there had been on the left. So, how did Jane feel after she stood up? Firstly, might I say that I asked Jane to stand up once I had finished her left side so that she could compare it to the right. I asked her to lift one knee and then the other. She commented that one leg felt like it was floating (the treated leg) and the other leg now felt like it was glued - she found it difficult to find the words to describe it. Once treatment was finished, Jane sat down to put her shoes on. She said that for the first time for as long as she could remember, she could sit without any kind of discomfort. She hadn't realised that she had actually been tight in so many areas and so uncomfortable all the time....until she wasn't anymore! We finished up with a calf stretch while standing. Jane is coming back on Friday for another treatment so we will see how she feels then, and ill report back here. Remember, the clinic is up and running in Ballincollig on the 26th of September, so any aching bodies after the Cork mini marathon will definitely benefit from a session. Clinic starts at 10.30 and will go on until Monday evening so book an appointment in advance now to avoid being disappointed. I am treating a lady tomorrow who does a lot of driving and has had to stop running due to an array of very limiting aches and pains. westcorkfit@gmail.com for info ;)
Well firstly, lets look at what Jane has been doing. Jane runs for fun - that said, she runs marathons for fun, it's not just 2 or 3 miles here and there. She also suffers very badly with plantar fascitis in her left foot. Another interesting fact that we discovered before the session started was that Jane had an inguinal hernia repair just over a year ago in her right groin.
So, we started with a gentle traction and warm up on the left side. Range of movement was good, but it felt like I was moving Jane's leg through mud as opposed to a ball and socket joint. Through all of the stretch sequence, even the bent leg movements, Jane could feel everything right down to her heel. For instance, at one stage, I was mobilising Jane's hips and loweb back and I asked her where she was feeling it most and she said her left calf! So this highlights the fact that EVERYTHING is connected inside. We should not be focusing on grouping stretches into single muscles!
Some of the stretches on the left reflected as discomfort in Jane's right groin - simply because the tissue here was soooo tight! Jane's right side was locked so tight compared to the left, even though all her pain was in the left side. IT band area (another HUGE complaint with runners, triathletes and cyclists) on the right side was very tight and there wasn't half as much movement as there had been on the left. So, how did Jane feel after she stood up? Firstly, might I say that I asked Jane to stand up once I had finished her left side so that she could compare it to the right. I asked her to lift one knee and then the other. She commented that one leg felt like it was floating (the treated leg) and the other leg now felt like it was glued - she found it difficult to find the words to describe it. Once treatment was finished, Jane sat down to put her shoes on. She said that for the first time for as long as she could remember, she could sit without any kind of discomfort. She hadn't realised that she had actually been tight in so many areas and so uncomfortable all the time....until she wasn't anymore! We finished up with a calf stretch while standing. Jane is coming back on Friday for another treatment so we will see how she feels then, and ill report back here. Remember, the clinic is up and running in Ballincollig on the 26th of September, so any aching bodies after the Cork mini marathon will definitely benefit from a session. Clinic starts at 10.30 and will go on until Monday evening so book an appointment in advance now to avoid being disappointed. I am treating a lady tomorrow who does a lot of driving and has had to stop running due to an array of very limiting aches and pains. westcorkfit@gmail.com for info ;)
Friday 2 September 2011
RUNNERS ISSUES: PLANTAR FASCITIS DISCUSSED
Plantar fasciitis - Pain or stiffness in the sole of the foot and the heel, especially in the morningPlantar fasciitis is inflammation of the thick tissue on the bottom of the foot. This tissue is called the plantar fascia. It connects the heel bone to the toes and creates the arch of the foot.
Causes, incidence, and risk factors
Causes, incidence, and risk factors
Plantar fasciitis occurs when the thick band of tissue on the bottom of the foot is overstretched or overused. This can be painful and make walking more difficult. A classis symptom is stiff feet in the morning when you get out of bed and difficulty putting your heel on the ground. This can be associated with severe pain in the heel when it comes into contact with the ground of the sole of your shoe.
Risk factors for plantar fasciitis include:
Risk factors for plantar fasciitis include:
- Foot arch problems (flat feet and high arches)
- Obesity or sudden weight gain
- Long-distance running, especially running downhill or on uneven surfaces
- Sudden weight gain
- Tight Achilles tendon (the tendon connecting the calf muscles to the heel)
- Shoes with poor arch support or soft soles (flip flops!)
Symptoms
The most common complaint is pain and stiffness in the bottom of the heel. The heel pain may be dull or sharp. The bottom of the foot may also ache or burn.
The pain is usually worse:
The pain is usually worse:
- In the morning when you take your first steps
- After standing or sitting for a while
- When climbing stairs
- After intense activity
Recommended Treatment.
Your doctor may usually first recommend:
- Using a painkiller like Ibruprofen or paracetamol - (always consult your Doctor before treating any conditions you are unsure about)
- Heel stretching exercises
- Resting as much as possible
- Wearing shoes with good support and cushions
Other steps to relieve pain include:
-Apply ice to the painful area. Do this at least twice a day for 10 - 15 minutes, more often in the first couple of days.
-Try wearing a heel cup, felt pads in the heel area, or shoe inserts.
-Use night splints to stretch the injured fascia and allow it to heal - These prevent the bedclothes from plantar flexing your foot which adds to the tightening of the tissue.
So why am I talking about this condition? Well, I had suffered from plantar fascitis for years until a fascial stretch session, the results of which lasted 6 weeks, showed me that I can help the healing process. The stiffness slowly returned after about 6 weeks but it has never been close to where it was, and today I hope to treat a runner who is taking part in the Dingle Marathon this weekend. Keep an eye out for updates later today and after the weekend on how my VIP fares post stretch!
Thursday 1 September 2011
Musician with sore shoulders and locked fingers
NO REAL NAMES OR IDENTIFYING DETAILS WILL BE USED-
I saw a lady the other day the who plays the fiddle, amongst other instruments. She was complaining of stiffness in her shoulders and took for granted that she would never straighten the fingers of her right hand which, at rest, were in an exaggerated flexed position. Throughout the session, I found that actually she was very tight across the chest in pecs on both sides and was able to release these considerably. With a little bit of extra time spent on the right hand, the client (who for the purpose of this blog we will call Jane) was surprised to look up during the session and see her hand lying flat across her stomach. Movement in the shoulders was actually quite good but again the upper arms were very tight, particularly the biceps.
So enough about what was and what wasn't tight. Let's talk about the before and after.
Before the session, Jane felt that her shoulders were tight and that it was probably due to stress and her body position while playing music. As Jane had an old neck injury on one side, I treaded very lightly to make sure that we didn't aggravate anything. Once we were finished, both of Jane's arms were lying straight down along her sides and fingers of both hands were straight. Jane recognised that all the restrictions in her shoulder movement had actually been coming from her pectoral muscles and that she felt much freer after treatment. Jane has said that she would love to come back for another session but would like to wait and see how long the effects of this session last first so that she can book a few sessions in together but spaced apart.
It just goes to show that we don't have to play full contact sports to sustain injury and end up with tightness and sometimes pain. What we do on a daily basis - be it driving for a living, or painting ceilings or working at a computer, can all impact on how we feel in our own bodies. Give this treatment a go and let us know how you felt afterwards :) I will be treating two runners tomorrow - one post back surgery and one with severe plantar fascitis - Ill keep you posted ;)
I saw a lady the other day the who plays the fiddle, amongst other instruments. She was complaining of stiffness in her shoulders and took for granted that she would never straighten the fingers of her right hand which, at rest, were in an exaggerated flexed position. Throughout the session, I found that actually she was very tight across the chest in pecs on both sides and was able to release these considerably. With a little bit of extra time spent on the right hand, the client (who for the purpose of this blog we will call Jane) was surprised to look up during the session and see her hand lying flat across her stomach. Movement in the shoulders was actually quite good but again the upper arms were very tight, particularly the biceps.
So enough about what was and what wasn't tight. Let's talk about the before and after.
Before the session, Jane felt that her shoulders were tight and that it was probably due to stress and her body position while playing music. As Jane had an old neck injury on one side, I treaded very lightly to make sure that we didn't aggravate anything. Once we were finished, both of Jane's arms were lying straight down along her sides and fingers of both hands were straight. Jane recognised that all the restrictions in her shoulder movement had actually been coming from her pectoral muscles and that she felt much freer after treatment. Jane has said that she would love to come back for another session but would like to wait and see how long the effects of this session last first so that she can book a few sessions in together but spaced apart.
It just goes to show that we don't have to play full contact sports to sustain injury and end up with tightness and sometimes pain. What we do on a daily basis - be it driving for a living, or painting ceilings or working at a computer, can all impact on how we feel in our own bodies. Give this treatment a go and let us know how you felt afterwards :) I will be treating two runners tomorrow - one post back surgery and one with severe plantar fascitis - Ill keep you posted ;)
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