I sat down this morning with a long list of possible topics to blog about. So much has come up in the last few weeks that my armoury is rich with stretchy topics. However, it occurred to me that I would spend the next 6 months writing about each and every injury that I have encountered in the month of July alone, and still not be done writing.
Without further ado, I give you the fifty shades version of Stretch for Success. Now, unfortunately, I don't have any juicy or explicit details to divulge. I do, however, have a huge selection of injuries for you.
To begin, I have met 3 martial artists this month, all from different backgrounds (Tae Kwon Do, Karate, Thai Boxing). Lateral flexion of the hip - or to keep it simple, lifting your leg to the side, seems to be a movement that is proving difficult. The issues I found in these clients were as follows.
My first client had very tight hip flexors. This can often result in the glutes not firing as they should and once I tested Paul's ability to pull his ankles apart against resistance, this was confirmed. After just one session, two of my 3 fighters said that their 'lift' felt easier and that the movement was less inhibited by the feeling that something was '...in the way' of the lift. Further stretching of the tissue just above the hip in one of these gents resulted in a much more profound effect on his lateral flexion. He was able to power his leg up quickly and extend his knee in a side kick much faster and with less upper body rotation than before. Again, much to my delight, great result.
Our third martial artist had surprisingly tight adductors - the muscle group that run up the inside of the thighs and allow you to squeeze your knees together. I find these quite difficult to release as the hip does not like to be in an open position to stretch this area. However, we discovered that will a little repetition, just learning to relax his legs resulted in us getting a really good stretch in this area. Through discussion, I also discovered that this gent had an injury about a year previously where another participant in the class had kicked him on the inside of his thigh and it had bruised badly. My client was still unconsciously protecting his bruised leg.
So we move onto upper body. Last week, I treated a typist, student, phone centre staff, mum of 4, personal assistant, hairdresser and a medical secretary. Out of all the individuals I treat with sports injuries, old surgery pains and everything else, these individuals were the most challenging. Working in high stress jobs is so damaging to the body and especially to individuals who work long hours and don't get any exercise. The seven individuals I mentioned all had huge issues with mobility in their upper bodies - through the shoulder, neck, upper back and even in the forearms. While in most people, I saw a significant improvement in mobility after just one session, in others, there will be a lot more work to do. It is especially difficult to get someone who has come from a high stress environment to 'relax' and allow me to stretch them. The results of these sessions can often be less than those where the client is able to relax and switch off. It was very valuable for me to learn this lesson, as from now on, I will time sessions with clients to allow for some wind down time before they come in.
Finally, we get to the runners. I had one runner who really surprised me with fantastically flexible and supple gluts (thats the posh way of saying bum muscles). Usually, runners are badly locked somewhere around the hip area and especially long distance runners who have spent 3 hours out training and then neglect their stretching as they have no time left. Again, with this individual, I surmised that posture while running was the cause of the lower back pain that was being experienced and some really good rotational stretches took care of that. I also send all of my clients home with a few tricks up their sleeves to help prolong the effects of the session and to add to their repetoire of stretches.
And the rest of the runners I saw this month.....well, I'm afraid that they will need a whole new blog all for themselves.
The purpose of this blog is to bring to your attention the different aches and pains that can be treated successfully with FST. I always advise individuals to try FST to see if it will help with aches and discomfort but it is essential for the client to take responsibility for their own well being and to mobilise and stretch frequently. So, out of my selection of broken bodies this month, most people left feeling much better, and some left with a lot of homework!
Wednesday 1 August 2012
Monday 2 July 2012
"STRETCH MY ...WHAT"???
Hello folks,
After a long week of running in the amazing setting of the French Alps, I could most certainly do with a stretch! As I was training with an amazing group of athletes, it was very difficult not to dig in and offer to stretch away any aches and pains after one of many difficult running sessions. However, I did acknowledge that I too, was on my holidays and deserved a break. To be truthful though, there have been times over the last 2 weeks when I just couldn't help myself. The title of the blog may seem a little odd - but this is how most people respond when I suggest that a particular area might need some attention.
For instance, one of the runners in my 12 week exercise programme, keeps waking up with a stiff neck and back and she feels like it takes her at least 30 minutes in the mornings to be able to lift her arms. I suggested that she stretch her chest and the response I got was "my what?....you are joking aren't you?"
However, after a quick assisted stretch of her pecs before our running session, this lovely lady said she couldn't believe how much relief this simple stretch had given her. As an accountant (lets call this lady Marie) Marie spends a lot of time at a desk and working on a computer resulting in a slightly slouched posture and a tight chest. So, relaxing the various fibres of her pectoral muscles allowed Marie to relax her shoulders and regain better posture.
Another runner with calf tightness was surprised when I suggested some more effective stretches for his hamstrings. I'm sure that sometimes people think I don't know my anatomy from my elbow.......
but anyway, after promising that he would spend the week doing both dynamic and static stretching on his legs, our very capable runner was greatly surprised at the results. In his words "while I can still feel my achilles, it doesn't feel like it is going to 'twang' and my legs feel lighter".
My point today is that any discomfort that you feel, any twinge or tightness, may be caused by tight tissue elsewhere in the body. Remember that the fascia is like a web that travels through and surrounds all soft tissue in the body, so if you pull one strand somewhere, it will tighten somewhere else. When you are stretching, even if you don't feel a stretch at the exact location of your tight hamstring/calf/pec, you should aim to feel a stretch anywhere along that line. A classic example is trying to stretch the IT Band - well, we call it stretching the ITB, but we are really targeting the soft tissue around this area. Try this stretch - standing tall, cross your right foot in front of your left - reach with both arms towards the ceiling then allow your body to lean towards the left while stretching your arms upwards towards the left . You may feel this stretch in the side of your thigh, just above your waist in the QL's or even in your lats...but wherever you feel the stretch, stay with it for a few breaths and let the tissue slowly relax.
If you want to really feel the results and benefits of an assisted fascial stretch, book into the Ballincollig or Clonakilty Clinics for July - mention this blog and get 20% off - offer ends this Friday 6th July.
Happy Stretching :)
After a long week of running in the amazing setting of the French Alps, I could most certainly do with a stretch! As I was training with an amazing group of athletes, it was very difficult not to dig in and offer to stretch away any aches and pains after one of many difficult running sessions. However, I did acknowledge that I too, was on my holidays and deserved a break. To be truthful though, there have been times over the last 2 weeks when I just couldn't help myself. The title of the blog may seem a little odd - but this is how most people respond when I suggest that a particular area might need some attention.
For instance, one of the runners in my 12 week exercise programme, keeps waking up with a stiff neck and back and she feels like it takes her at least 30 minutes in the mornings to be able to lift her arms. I suggested that she stretch her chest and the response I got was "my what?....you are joking aren't you?"
However, after a quick assisted stretch of her pecs before our running session, this lovely lady said she couldn't believe how much relief this simple stretch had given her. As an accountant (lets call this lady Marie) Marie spends a lot of time at a desk and working on a computer resulting in a slightly slouched posture and a tight chest. So, relaxing the various fibres of her pectoral muscles allowed Marie to relax her shoulders and regain better posture.
Another runner with calf tightness was surprised when I suggested some more effective stretches for his hamstrings. I'm sure that sometimes people think I don't know my anatomy from my elbow.......
but anyway, after promising that he would spend the week doing both dynamic and static stretching on his legs, our very capable runner was greatly surprised at the results. In his words "while I can still feel my achilles, it doesn't feel like it is going to 'twang' and my legs feel lighter".
My point today is that any discomfort that you feel, any twinge or tightness, may be caused by tight tissue elsewhere in the body. Remember that the fascia is like a web that travels through and surrounds all soft tissue in the body, so if you pull one strand somewhere, it will tighten somewhere else. When you are stretching, even if you don't feel a stretch at the exact location of your tight hamstring/calf/pec, you should aim to feel a stretch anywhere along that line. A classic example is trying to stretch the IT Band - well, we call it stretching the ITB, but we are really targeting the soft tissue around this area. Try this stretch - standing tall, cross your right foot in front of your left - reach with both arms towards the ceiling then allow your body to lean towards the left while stretching your arms upwards towards the left . You may feel this stretch in the side of your thigh, just above your waist in the QL's or even in your lats...but wherever you feel the stretch, stay with it for a few breaths and let the tissue slowly relax.
If you want to really feel the results and benefits of an assisted fascial stretch, book into the Ballincollig or Clonakilty Clinics for July - mention this blog and get 20% off - offer ends this Friday 6th July.
Happy Stretching :)
Friday 22 June 2012
BALLINCOLLIG CLINIC BACK UP AND RUNNING
Well, after a few months digging in here in Clonakilty, I have decided to relaunch the clinic in Ballincollig. This week, I had an editorial in the Cork Independent and the feedback I have received has been huge. The editorial seems to have hit the nail on the head when it comes to people just not feeling right in their own bodies! We all know what it feels like to pull a muscle, or to injure your shoulder or indeed to wake up after a late night in front of the computer.
Most people feel a bit silly going to their GP or Physio saying, 'Well, I just feel a bit achy when I wake up in the morning and it takes me a while to be able to move comfortably'......this complaint is so much more widespread than we would think. However, as life sees us move away from 'hunter gatherer' type rolls and more towards 'search engines and car engines', we have also become less mobile and less active. That ache between your shoulder blades when you try to lift your baby after a days work, that niggling pain that repeatedly rears its head when you try to run after the dog....these can often be caused by old neglected, tight soft tissue injuries that healed but were never fully 'ironed out'.
Not only can I stretch, lighten, relax and relieve tight muscles, but I will also show you what to do at home so that you can keep them limber.
Clinics continue on an ongoing basis in Clonakilty, and the Ballincollig clinic returns on the 18th of July at the Old Town House at the entrance to Muskerry Estate (where the Osteopathy clinic is by Cronin's Dentist). This clinic now has only 3 appointments left folks -although if these book up soon, I may put on a second day. Hope to stretch you soon ;))
Most people feel a bit silly going to their GP or Physio saying, 'Well, I just feel a bit achy when I wake up in the morning and it takes me a while to be able to move comfortably'......this complaint is so much more widespread than we would think. However, as life sees us move away from 'hunter gatherer' type rolls and more towards 'search engines and car engines', we have also become less mobile and less active. That ache between your shoulder blades when you try to lift your baby after a days work, that niggling pain that repeatedly rears its head when you try to run after the dog....these can often be caused by old neglected, tight soft tissue injuries that healed but were never fully 'ironed out'.
Not only can I stretch, lighten, relax and relieve tight muscles, but I will also show you what to do at home so that you can keep them limber.
Clinics continue on an ongoing basis in Clonakilty, and the Ballincollig clinic returns on the 18th of July at the Old Town House at the entrance to Muskerry Estate (where the Osteopathy clinic is by Cronin's Dentist). This clinic now has only 3 appointments left folks -although if these book up soon, I may put on a second day. Hope to stretch you soon ;))
Sunday 10 June 2012
COMPETITION TIME - 3 FREE FST SESSIONS
Good Morning All,
It is a cloudy but warm morning here in West Cork and with the impending arrival of a heat wave (come on people....posiive thinking please).... I find myself in a particularly good mood.
That is why I am going to launch a competition today. So, if you are a runner in the middle of race season, if you spend your days in the gym lifting heavy, or if you sit at a computer 35 hrs a week, you will benefit from this competition. I would like you to email me on fiona@westcorkfit.ie and tell me why you need to be stretched. Do you hold tension in your shoulders, have you got a niggly pain that is preventing you from achieving full range of movement in a joint, do you have an injury that is slow to recover?.....maybe you would like to enter this competition worth €170?
Again.....all you have to do is email me on fiona@westcorkfit.ie and tell me why you think you should win.
This competition is open to all my previous FST clients as well, so don't delay in emailing me today. This competition will run until next Saturday and the winner will be announced on Sunday. The only fine print about this comp is that the winner must be willing to be interviewed about their experience.
Get writing in folks, and let's get you stretched!
It is a cloudy but warm morning here in West Cork and with the impending arrival of a heat wave (come on people....posiive thinking please).... I find myself in a particularly good mood.
That is why I am going to launch a competition today. So, if you are a runner in the middle of race season, if you spend your days in the gym lifting heavy, or if you sit at a computer 35 hrs a week, you will benefit from this competition. I would like you to email me on fiona@westcorkfit.ie and tell me why you need to be stretched. Do you hold tension in your shoulders, have you got a niggly pain that is preventing you from achieving full range of movement in a joint, do you have an injury that is slow to recover?.....maybe you would like to enter this competition worth €170?
Again.....all you have to do is email me on fiona@westcorkfit.ie and tell me why you think you should win.
This competition is open to all my previous FST clients as well, so don't delay in emailing me today. This competition will run until next Saturday and the winner will be announced on Sunday. The only fine print about this comp is that the winner must be willing to be interviewed about their experience.
Get writing in folks, and let's get you stretched!
Friday 25 May 2012
HOT AND STEAMY WEATHER CAUSING CRAMP?
What amazing weather we are having!!! The problem with great weather is that us runners take to the roads and we really don't want to come home! If the sun is out, you have enough fluids with you, and you don't have to pick the kids up from school....its very difficult to drag yourself home.
That being said, I have seen a few individuals in the last few days with calf pain, quad pain and tight hamstrings. One obvious cause of these cramps can be hyponatremia - or low blood sodium. When we work out in warm weather continuously and then only hydrate with water, we dilute the amount of sodium in the blood. This can result in cramping and in more severe cases, dizziness and disorientation. The obvious solution is to hydrate with an electrolyte solution and to make sure that nutritionally, you are eating a diet that is appropriate for your current training phase.
Now, aside from all that - what to do for those poor individuals who have become over zealous with their outdoor pursuits in the middle of road race season - and who want a fast recovery before Saturday. I keep saying the best cure is ....prevention. Train hard, but train clever. Now I'll climb down off my high horse and tell you how I actually helped them. I offered plenty of advice on nutrition and hydration and then did a nice long slow wave stretch to help to relieve the ache in the muscles by relaxing the tissue and releasing the fascia.
I had a client this evening who complained of a 'dead sensation' in his hip. I went through the usual mobilisation followed by some stretching and when he stood up after the session, it took him a couple of moments to realise that the 'numb sensation' and dull ache was completely gone.
This therapy has astounded me from the day I started my training. I keep saying to people that while it may not have your forehead on the floor in one session, it certainly makes you feel like you could get it there eventually...! Fascial stretch therapy is not a gimmick. Feel your cramping, sore, tight calves go from feeling like cavity blocks to fluffy marshmallows in a matter of minutes. The first person who responds to this thread with a comment gets 50% off a 1 hr session in Cork. Enjoy the sun folks......and remember 'Always wear sunblock' :)
That being said, I have seen a few individuals in the last few days with calf pain, quad pain and tight hamstrings. One obvious cause of these cramps can be hyponatremia - or low blood sodium. When we work out in warm weather continuously and then only hydrate with water, we dilute the amount of sodium in the blood. This can result in cramping and in more severe cases, dizziness and disorientation. The obvious solution is to hydrate with an electrolyte solution and to make sure that nutritionally, you are eating a diet that is appropriate for your current training phase.
Now, aside from all that - what to do for those poor individuals who have become over zealous with their outdoor pursuits in the middle of road race season - and who want a fast recovery before Saturday. I keep saying the best cure is ....prevention. Train hard, but train clever. Now I'll climb down off my high horse and tell you how I actually helped them. I offered plenty of advice on nutrition and hydration and then did a nice long slow wave stretch to help to relieve the ache in the muscles by relaxing the tissue and releasing the fascia.
I had a client this evening who complained of a 'dead sensation' in his hip. I went through the usual mobilisation followed by some stretching and when he stood up after the session, it took him a couple of moments to realise that the 'numb sensation' and dull ache was completely gone.
This therapy has astounded me from the day I started my training. I keep saying to people that while it may not have your forehead on the floor in one session, it certainly makes you feel like you could get it there eventually...! Fascial stretch therapy is not a gimmick. Feel your cramping, sore, tight calves go from feeling like cavity blocks to fluffy marshmallows in a matter of minutes. The first person who responds to this thread with a comment gets 50% off a 1 hr session in Cork. Enjoy the sun folks......and remember 'Always wear sunblock' :)
Saturday 12 May 2012
KILDARE MARATHON - QUICK FIXES
Oh I love this time of year, not just because the sun is shining (occasionally), but because marathon season is gathering speed.....you must excuse the pun....there will be many more. So as training regimes escalate from speed work and hill work to getting out on those long race pace runs, so too does my waiting list. I have, by far, more long distance runners on my books than I do martial artists, boxers and gym bunnies all put together - but let's face it, that's not surprising.
So, as the Kildare Marathon takes off tomorrow (there's another one), I have had lots of requests for last minute stretches. Most requests feature ..."a quick 5 minute ITB stretch please".....or a modest...."2 mins on the hamstrings..."
Now, if all I did was stretch a hamstring, I would be out of a job. What I must keep reminding people is that they must stretch through the whole limb. You know it's a good stretch if you feel right up in the gluts, at the backs of your knees, all the way down to the sole of your foot. This means that you are not only stretching the belly of the muscle, but also the fascia throughout the length of the limb.
In terms of ITB tightness or syndrome - which can ofter cause major knee pain and indeed hip pain in runners, it's not so much the IT band we are trying to target as much as all the tissue surrounding it. So once again, lateral stretches that target everything from the side of your waist all the way down to the outside of your foot will offer relief to those suffering from ITB tightness. An excellent stretch is to put your heel up on a low step (bottom step of stairs), allow the toe to fall outwards externally rotating the femur and then slowly bend at the waist as you would for a hamstring stretch. To deepen that stretch, rotate the torso towards the leg you are stretching. It's deep!
So folks, remember, prevention is actually better than cure. Frequent maintenance can minimise these common injuries. As a runner, I'm guilty of it myself....I mind my runners, I keep my water and juice bottles clean, I make sure my running gear is clean.....and the machine always come last! YOU MUST KEEP THE ENGINE WELL OILED OR ELSE IT WON'T RUN!
With that said, all bookings made before May 20th are now 10% off. Get yourself good service! ;)
So, as the Kildare Marathon takes off tomorrow (there's another one), I have had lots of requests for last minute stretches. Most requests feature ..."a quick 5 minute ITB stretch please".....or a modest...."2 mins on the hamstrings..."
Now, if all I did was stretch a hamstring, I would be out of a job. What I must keep reminding people is that they must stretch through the whole limb. You know it's a good stretch if you feel right up in the gluts, at the backs of your knees, all the way down to the sole of your foot. This means that you are not only stretching the belly of the muscle, but also the fascia throughout the length of the limb.
In terms of ITB tightness or syndrome - which can ofter cause major knee pain and indeed hip pain in runners, it's not so much the IT band we are trying to target as much as all the tissue surrounding it. So once again, lateral stretches that target everything from the side of your waist all the way down to the outside of your foot will offer relief to those suffering from ITB tightness. An excellent stretch is to put your heel up on a low step (bottom step of stairs), allow the toe to fall outwards externally rotating the femur and then slowly bend at the waist as you would for a hamstring stretch. To deepen that stretch, rotate the torso towards the leg you are stretching. It's deep!
So folks, remember, prevention is actually better than cure. Frequent maintenance can minimise these common injuries. As a runner, I'm guilty of it myself....I mind my runners, I keep my water and juice bottles clean, I make sure my running gear is clean.....and the machine always come last! YOU MUST KEEP THE ENGINE WELL OILED OR ELSE IT WON'T RUN!
With that said, all bookings made before May 20th are now 10% off. Get yourself good service! ;)
Thursday 10 May 2012
STRANGE UNDERPANTS!!!
Hello All,
I'm sure you're wondering about the odd title. Please let me explain (in a very long winded way).
At a recent course for Athletics, as part of a warm up for shot put, a group of about 25 of us were playing a short game of tag. As you know, this involves lots of running, bending, twisting, reaching and finally, grabbing.As I reached for one players 'tag', he changed direction and I grabbed at whatever I could get a grip on - unfortunately for him, this happened to be the waistband of his jocks. This was also an unfortunate error on my part, as I ended up snapping a bone in my finger and causing a little bit of damage to the tendon. Thankfully, I hadn't ruptured the tendon - an injury referred to as a 'Jersey finger'.
Why, I hear you ask, is this relevant to a blog on fascial stretch therapy? Well, as I have been unable to treat any clients in the last 2 weeks, I have started devising ways to treat my own stuck joints and fascia. Having had a 'baby cast' change in the last few days, I realise that my hand has become very stiff and I can't straighten some of my fingers. I also noticed that my left arm is not extending fully as I have been guarding my injured hand and keeping my elbow bent. So, this morning, I went through a full body stretching sequence starting from the ground and focusing on trying to feel a stretch from the soles of my feet to the tips of my fingers. I worked at staying as relaxed as possible and I carried out all my slow stretches in time to my breath - I no longer 'count down' my stretches. I am amazed at what the results are. I have full range of motion back into my creaky elbow and my shoulder, which had started to ache has really loosened out and relaxed. My physio is due to start next week - at which point, I hope I will be told that there isn't much work to be done. Remember to allow a period of recovery before stretching after injury - this period will be determined by your caregiver. But once you do start to stretch, you will be amazed at how it will aid recovery. Work with the whole limb as opposed to focusing on individual muscle groups and stay relaxed. And most of all - to stay injury free, Don't go putting your hands into strange men's underpants!
I'm sure you're wondering about the odd title. Please let me explain (in a very long winded way).
At a recent course for Athletics, as part of a warm up for shot put, a group of about 25 of us were playing a short game of tag. As you know, this involves lots of running, bending, twisting, reaching and finally, grabbing.As I reached for one players 'tag', he changed direction and I grabbed at whatever I could get a grip on - unfortunately for him, this happened to be the waistband of his jocks. This was also an unfortunate error on my part, as I ended up snapping a bone in my finger and causing a little bit of damage to the tendon. Thankfully, I hadn't ruptured the tendon - an injury referred to as a 'Jersey finger'.
Why, I hear you ask, is this relevant to a blog on fascial stretch therapy? Well, as I have been unable to treat any clients in the last 2 weeks, I have started devising ways to treat my own stuck joints and fascia. Having had a 'baby cast' change in the last few days, I realise that my hand has become very stiff and I can't straighten some of my fingers. I also noticed that my left arm is not extending fully as I have been guarding my injured hand and keeping my elbow bent. So, this morning, I went through a full body stretching sequence starting from the ground and focusing on trying to feel a stretch from the soles of my feet to the tips of my fingers. I worked at staying as relaxed as possible and I carried out all my slow stretches in time to my breath - I no longer 'count down' my stretches. I am amazed at what the results are. I have full range of motion back into my creaky elbow and my shoulder, which had started to ache has really loosened out and relaxed. My physio is due to start next week - at which point, I hope I will be told that there isn't much work to be done. Remember to allow a period of recovery before stretching after injury - this period will be determined by your caregiver. But once you do start to stretch, you will be amazed at how it will aid recovery. Work with the whole limb as opposed to focusing on individual muscle groups and stay relaxed. And most of all - to stay injury free, Don't go putting your hands into strange men's underpants!
Friday 16 March 2012
PIRIFORMIS SYNDROME IN A MARATHON RUNNER
Hi folks,
With marathon season fast approaching, and the Connemara Marathon being the first big one on the Irish calendar, many runners are literally taking to the hills more than twice a week to condition themselves for the climbs they will face in Galway on April 1st. So why is this relevant for runners ? Many runners who want to simply make it through a marathon will get out on the road as many times during the week as they can, and run. They don't investigate the terrain ahead of them (flat & fast, hilly & strategic, mix etc.) and while this may mean that they don't run the fastest times, that may not be the focus for these people. However, for those die hards that find themselves searching out the most challenging runs, every time they put their runners on, it is with a plan in mind.......and so this brings us back to hill training. I have seen more people in the last two weeks for pain in their gluts (cheek of the bum) than I have since I started practicing FST last year. A number of people have come to me complaining of low back pain, tight hamstrings, "ass pain" (as one client described it) and all have said that if they could just find the exact spot where it was hurting, they could relieve it. The series of gluteal stretches that are applied during a fascial stretch session may seem a little scary initially. The hip is flexed and externally rotated until the foot crosses to the opposite side of the body. This is usually the point where I ask people to close their eyes as they begin to get worried about how big a knot I'm about to tie them in. Most individuals report that the 'scoop' at the end of each stretch is both scary and hugely satisfying and I am often asked to repeat it, despite it's 'scariness'. But to get to the end point folks - despite training for a marathon on some of the hilliest roads in the South of Ireland, clients visiting me are getting over 3 weeks relief from their symptoms, sometimes more, depending on how much maintenance they do themselves. It is important to mention at this point that Fascial Stretch Therapy is designed to improve mobility and range of motion and with this often comes relief from the pain of tightened or adhesed soft tissue. Maintenance by each individual is essential for prolongation of the effects of a fascial stretch. Looking forward to a revisit to one of this weeks clients who had all the symptoms listed above. However, this individual has been through back surgery and in each session we take very small steps to improve mobility in the hips. Comments and feedback welcome folks. ;))
http://youtu.be/Jmsf_N1PeTE
With marathon season fast approaching, and the Connemara Marathon being the first big one on the Irish calendar, many runners are literally taking to the hills more than twice a week to condition themselves for the climbs they will face in Galway on April 1st. So why is this relevant for runners ? Many runners who want to simply make it through a marathon will get out on the road as many times during the week as they can, and run. They don't investigate the terrain ahead of them (flat & fast, hilly & strategic, mix etc.) and while this may mean that they don't run the fastest times, that may not be the focus for these people. However, for those die hards that find themselves searching out the most challenging runs, every time they put their runners on, it is with a plan in mind.......and so this brings us back to hill training. I have seen more people in the last two weeks for pain in their gluts (cheek of the bum) than I have since I started practicing FST last year. A number of people have come to me complaining of low back pain, tight hamstrings, "ass pain" (as one client described it) and all have said that if they could just find the exact spot where it was hurting, they could relieve it. The series of gluteal stretches that are applied during a fascial stretch session may seem a little scary initially. The hip is flexed and externally rotated until the foot crosses to the opposite side of the body. This is usually the point where I ask people to close their eyes as they begin to get worried about how big a knot I'm about to tie them in. Most individuals report that the 'scoop' at the end of each stretch is both scary and hugely satisfying and I am often asked to repeat it, despite it's 'scariness'. But to get to the end point folks - despite training for a marathon on some of the hilliest roads in the South of Ireland, clients visiting me are getting over 3 weeks relief from their symptoms, sometimes more, depending on how much maintenance they do themselves. It is important to mention at this point that Fascial Stretch Therapy is designed to improve mobility and range of motion and with this often comes relief from the pain of tightened or adhesed soft tissue. Maintenance by each individual is essential for prolongation of the effects of a fascial stretch. Looking forward to a revisit to one of this weeks clients who had all the symptoms listed above. However, this individual has been through back surgery and in each session we take very small steps to improve mobility in the hips. Comments and feedback welcome folks. ;))
http://youtu.be/Jmsf_N1PeTE
Wednesday 29 February 2012
SHOULDER AND NECK TENSION
I have had the most amazing week working with both fitness and stretch clients. I'm not sure if it is because spring is in the air, but the positivity and enthusiasm that I'm coming across is infectious. Instead of coming to me and saying "I need you to fix me", which is what most people really want when they come to see a body work therapist, I am hearing "Can you show me what I need to do to make this issue improve....". I think that spring does that to people, its the "spring cleaning of your body" coming into play.
Well anyway, one of the most interesting cases I saw this week was a lady who has been suffering from pain between her shoulder blades when she tries to do any kind of exercise. Now, my first concern when I heard this was that cardiac pain can sometimes present as back pain, but Marie* assured me that this had been ruled out by a Doctor who told her that she needed physiotherapy for a muscle strain.
Marie also told me that she suffers frequently with tension headaches and always carries paracetamol in her bag. When I assessed her mobility, a number of things struck me -
1. Marie could only turn her head about halfway towards her shoulder on the right and even less on the left.
2. When I asked Marie to drop her chin towards her chest, she was only able to tilt her head forward slightly.
3. Marie's right shoulder was considerable higher than her left - and her left shoulder was sitting much higher than it should have been. She looked like she was carrying more stress in her shoulders than I have seen in a lifetime.
With some warm towels and a cozy blanket, Marie got comfortable and we started with some gentle mobilisation of the shoulder joints. We worked all the way down the spine, ringing out the muscles and soft tissue that travel the length of the back. We finished up the hour session with some gentle mobilisation of the neck coupled with some PNF stretching of the shoulders and despite pushing against pressure when I asked her to, Marie had to be woken up at the end of the session.
Marie found it quite difficult to relax for the first 20 mins of the session as she wasn't quite sure what to expect from the therapy. However, once we finished working on the first side, she was able to wind down and hand her limbs over to me. Marie* said that one of the best parts of the session was having the gentle traction applied all the way from the middle of her shoulder blades all the way up to the base of her skull - she described it as..."... having an unreachable itch scratched".
Marie will need more sessions to improve her range of movement further, but through gentle mobilisation of her shoulders, back and neck, she now has more movement than she did before she came for FST - and that was with mobilisation only along with some PNF for the upper traps.
We will get an update from Marie in the coming weeks as we continue therapy and see if this helps with her tension headaches. Any comments welcome ;)
Well anyway, one of the most interesting cases I saw this week was a lady who has been suffering from pain between her shoulder blades when she tries to do any kind of exercise. Now, my first concern when I heard this was that cardiac pain can sometimes present as back pain, but Marie* assured me that this had been ruled out by a Doctor who told her that she needed physiotherapy for a muscle strain.
Marie also told me that she suffers frequently with tension headaches and always carries paracetamol in her bag. When I assessed her mobility, a number of things struck me -
1. Marie could only turn her head about halfway towards her shoulder on the right and even less on the left.
2. When I asked Marie to drop her chin towards her chest, she was only able to tilt her head forward slightly.
3. Marie's right shoulder was considerable higher than her left - and her left shoulder was sitting much higher than it should have been. She looked like she was carrying more stress in her shoulders than I have seen in a lifetime.
With some warm towels and a cozy blanket, Marie got comfortable and we started with some gentle mobilisation of the shoulder joints. We worked all the way down the spine, ringing out the muscles and soft tissue that travel the length of the back. We finished up the hour session with some gentle mobilisation of the neck coupled with some PNF stretching of the shoulders and despite pushing against pressure when I asked her to, Marie had to be woken up at the end of the session.
Marie found it quite difficult to relax for the first 20 mins of the session as she wasn't quite sure what to expect from the therapy. However, once we finished working on the first side, she was able to wind down and hand her limbs over to me. Marie* said that one of the best parts of the session was having the gentle traction applied all the way from the middle of her shoulder blades all the way up to the base of her skull - she described it as..."... having an unreachable itch scratched".
Marie will need more sessions to improve her range of movement further, but through gentle mobilisation of her shoulders, back and neck, she now has more movement than she did before she came for FST - and that was with mobilisation only along with some PNF for the upper traps.
We will get an update from Marie in the coming weeks as we continue therapy and see if this helps with her tension headaches. Any comments welcome ;)
Thursday 23 February 2012
STRETCH TO SLEEP
I can't believe that we have hit the end of February already. February has been my busiest month yet for FST and I have had a very satisfying few weeks of therapy delivery. A number of factors have influenced my satisfaction levels.....
1) Word of mouth has provided me with a boost in client numbers - it's always great to hear "John told me about how you helped him with his hip issue....I wonder if you could help me...."
People only spend time talking about a therapy if it has really worked for them - and it has been plain to see over the last few weeks, that Fascial Stretch Therapy has been a welcome addition to the therapies offered in West Cork.
2) I have seen a really wide range of issues over the last month from old injuries, to niggling pains, to individuals who didn't know they had anything up until they got up off the table and felt so much better - one comment was "Oh my God, I havn't been able to do that since I was a teenager....". But you will have to come for a session to find out what 'that' was!
3) I have had a huge amount of positive feedback regarding the therapy. One client, who we will name Marie, told me that she thought that the rounding of her shoulders and her bad 'shape' (referring to the position of her shoulders and upper body posture) was hereditary. After 3 sessions (2 upper body, one lower body) , Marie is standing straighter and taller than she has in her whole life. She is no longer getting pains along her shoulders and she can sleep through the night now as she no longer gets the pains in her arms and shoulders from lying on her side. Marie has been seeing me for six weeks and while I have given her a selection of exercises to do at home, she does find it difficult to find the time to do them.
This is a very common problem, and working in fitness, I hear this every day. This is why group exercise can be so productive. Find a gym that will let you block book your week of classes for a set price - that way, your schedule is planned out for the week and you are more likely to get the work done! Remember that any therapy that you receive - be it FST, deep tissue massage, osteopathy or Active Release Technique, must be followed up with an effort on your behalf to maintain the effects. You must contribute to your own wellness!
One client has returned to me 3 weeks after his first session saying that the tightness in his calves had returned and that once again, he was having to cut down on his marathon training. Bearing in mind that this very fit gent is running in excess of 40 miles per week, I asked him if he had integrated the stretch programme I had given him, into his training week. When he sheepishly said that he hadn't, I did mention that I would be delighted to stretch him twice a week for a nominal fee..... I think he got my point after this. Of course, it would be fantastic for me if nobody took control in the management of their own mobility - but it wouldn't be so fantastic for their finances!
Finally, now that I have started therapy every Monday in the GAA complex in Ahamilla, Clonakilty, I am able to take early morning sessions and late evening sessions and everything in between, so many more will be able to benefit from a fulfilling nights sleep after a relaxing session of FST from me ;)
1) Word of mouth has provided me with a boost in client numbers - it's always great to hear "John told me about how you helped him with his hip issue....I wonder if you could help me...."
People only spend time talking about a therapy if it has really worked for them - and it has been plain to see over the last few weeks, that Fascial Stretch Therapy has been a welcome addition to the therapies offered in West Cork.
2) I have seen a really wide range of issues over the last month from old injuries, to niggling pains, to individuals who didn't know they had anything up until they got up off the table and felt so much better - one comment was "Oh my God, I havn't been able to do that since I was a teenager....". But you will have to come for a session to find out what 'that' was!
3) I have had a huge amount of positive feedback regarding the therapy. One client, who we will name Marie, told me that she thought that the rounding of her shoulders and her bad 'shape' (referring to the position of her shoulders and upper body posture) was hereditary. After 3 sessions (2 upper body, one lower body) , Marie is standing straighter and taller than she has in her whole life. She is no longer getting pains along her shoulders and she can sleep through the night now as she no longer gets the pains in her arms and shoulders from lying on her side. Marie has been seeing me for six weeks and while I have given her a selection of exercises to do at home, she does find it difficult to find the time to do them.
This is a very common problem, and working in fitness, I hear this every day. This is why group exercise can be so productive. Find a gym that will let you block book your week of classes for a set price - that way, your schedule is planned out for the week and you are more likely to get the work done! Remember that any therapy that you receive - be it FST, deep tissue massage, osteopathy or Active Release Technique, must be followed up with an effort on your behalf to maintain the effects. You must contribute to your own wellness!
One client has returned to me 3 weeks after his first session saying that the tightness in his calves had returned and that once again, he was having to cut down on his marathon training. Bearing in mind that this very fit gent is running in excess of 40 miles per week, I asked him if he had integrated the stretch programme I had given him, into his training week. When he sheepishly said that he hadn't, I did mention that I would be delighted to stretch him twice a week for a nominal fee..... I think he got my point after this. Of course, it would be fantastic for me if nobody took control in the management of their own mobility - but it wouldn't be so fantastic for their finances!
Finally, now that I have started therapy every Monday in the GAA complex in Ahamilla, Clonakilty, I am able to take early morning sessions and late evening sessions and everything in between, so many more will be able to benefit from a fulfilling nights sleep after a relaxing session of FST from me ;)
Tuesday 17 January 2012
WHAT IS FASCIAL STRETCH THERAPY?
Fascial Stretch Therapy is a unique system of therapy and training that dramatically improves your flexibility by lengthening your fascia. This therapy was created by former professional ballet dancer Ann & her husband, Physiotherapist, Chris Frederick of the Stretch To Win Institute in Arizona.
Fascia is the connective tissue that surrounds & all structures of the body. As you age, fascia will thicken & shorten. Add to this the stress that your body is under from poor posture, lack of exercise, injury, surgery, disease or over-training - and you get a body that is stiff, sore and injury prone.
While many therapies can help these conditions, only FST™ can completely treat inflexible fascia at the deepest level - your joint capsule. Tension in the tissue and around the joint is released to restore & improve range of movement and take away pain caused by past injuries. This system focuses on realigning, elongating and balancing the body.
People ask- "Can I not achieve similar results on my own by doing a stretch class?". But when people try to stretch themselves, while they can make some gains, it can be difficult to relax enough or target specific areas as efficiently.
Before beginning a stretch session, you will be asked to perform some basic stretches- touching your toes, squatting, holding your arms over your head/ behind your back. After the session, you will be asked to complete the same stretch so that you can see where gains have been made.
The benefits of this therapy do not stop here. Many clients find a session so relaxing that they fall asleep, and many people report that they get a fantastic night sleep after a session. For a FST session, the client is required to lie on a bed and have one leg strapped down above and below the knee to prevent movement. Clients can book for 40, 60 & 90 minute sessions and a session costs the same as a deep tissue massage @ €35, 50 & €70.
"You don't realise how tight and stuck you were until you float out of a treatment feeling like you have been given a new body - and you literally feel the improved circulation through all areas that have been treated" says Fiona, who received a number of treatments in July of last year. Fiona has treated dancers, musicians, rugby players, boxers, Runners and even a roller derby player....and while this therapy is beneficial to athletes, it is not limited to those who play sports. " I have also treated individuals who spend a lot of time sitting at desks or on computers and the results that I have seen in these areas are just as amazing".
Fiona operates out of her home in Clonakilty and the Ballincollig Osteopathic Clinic, Unit 2, Old Town House, Ballincollig. Contact Fiona on 087 3841233 or email westcorkfit@gmail.com for information or to book a session.
Fascia is the connective tissue that surrounds & all structures of the body. As you age, fascia will thicken & shorten. Add to this the stress that your body is under from poor posture, lack of exercise, injury, surgery, disease or over-training - and you get a body that is stiff, sore and injury prone.
While many therapies can help these conditions, only FST™ can completely treat inflexible fascia at the deepest level - your joint capsule. Tension in the tissue and around the joint is released to restore & improve range of movement and take away pain caused by past injuries. This system focuses on realigning, elongating and balancing the body.
People ask- "Can I not achieve similar results on my own by doing a stretch class?". But when people try to stretch themselves, while they can make some gains, it can be difficult to relax enough or target specific areas as efficiently.
Before beginning a stretch session, you will be asked to perform some basic stretches- touching your toes, squatting, holding your arms over your head/ behind your back. After the session, you will be asked to complete the same stretch so that you can see where gains have been made.
The benefits of this therapy do not stop here. Many clients find a session so relaxing that they fall asleep, and many people report that they get a fantastic night sleep after a session. For a FST session, the client is required to lie on a bed and have one leg strapped down above and below the knee to prevent movement. Clients can book for 40, 60 & 90 minute sessions and a session costs the same as a deep tissue massage @ €35, 50 & €70.
"You don't realise how tight and stuck you were until you float out of a treatment feeling like you have been given a new body - and you literally feel the improved circulation through all areas that have been treated" says Fiona, who received a number of treatments in July of last year. Fiona has treated dancers, musicians, rugby players, boxers, Runners and even a roller derby player....and while this therapy is beneficial to athletes, it is not limited to those who play sports. " I have also treated individuals who spend a lot of time sitting at desks or on computers and the results that I have seen in these areas are just as amazing".
Fiona operates out of her home in Clonakilty and the Ballincollig Osteopathic Clinic, Unit 2, Old Town House, Ballincollig. Contact Fiona on 087 3841233 or email westcorkfit@gmail.com for information or to book a session.
Saturday 7 January 2012
BALLINCOLLIG & CLONAKILTY CLINICS
Another reminder folks:
Clinic returns to Clonakilty next week, from Monday 9th of January and in Ballincollig on Monday 23rd of January. Evening appointments available. Book early to avoid disappointment.
Clinic returns to Clonakilty next week, from Monday 9th of January and in Ballincollig on Monday 23rd of January. Evening appointments available. Book early to avoid disappointment.
FST FEATURED IN RUNNERS WORLD
Hi folks,
It's great to see the profile of fascial stretch therapy being raised. In November, FST was featured in the American Runners World and further to this, Human Kinetics have featured webinars and videos on this therapy. If you were curious to see what is ACTUALLY involved in an FST session, check out this link: http://www.humankinetics.com/raisingthebar/raising-the-bar/listen-now-fascial-stretch-therapy-fst-the-missing-link-in-training-fitness-and-rehab
Alternatively, if you would like to see pictures of me treating clients so that you can see what kind of gains can be made during a session, then leave a comment.
Chat soon,
Fiona Bron :-))
It's great to see the profile of fascial stretch therapy being raised. In November, FST was featured in the American Runners World and further to this, Human Kinetics have featured webinars and videos on this therapy. If you were curious to see what is ACTUALLY involved in an FST session, check out this link: http://www.humankinetics.com/raisingthebar/raising-the-bar/listen-now-fascial-stretch-therapy-fst-the-missing-link-in-training-fitness-and-rehab
Alternatively, if you would like to see pictures of me treating clients so that you can see what kind of gains can be made during a session, then leave a comment.
Chat soon,
Fiona Bron :-))
Tuesday 3 January 2012
OFF SEASON STRETCHING
Well folks,
Happy New Year! I hope everyone enjoyed the break. It was lovely to be able to get out and train for 20 minutes at a time with no long runs taking up the whole morning! But while we lay off the training, we also lay off the stretching. I am filling my books with people who are saying "I went out fr the first run of the year and my hip/calf/hamstring is killing me....". It's no surprise that last years mild aches are presenting themselves as full blown training stoppers now. And while we make that extre effort to stretch as we restart our training, we really are starting back at square one or two. The beauty about facial stretch therapy is that it is the one element of your training regime that you will see changes in JUST ONE SESSION - for exactly the same as you would pay for a deep tissue massage. Give it a try! Just once! It's the athlete's golden goose!
Chat soon, Fi :))
Happy New Year! I hope everyone enjoyed the break. It was lovely to be able to get out and train for 20 minutes at a time with no long runs taking up the whole morning! But while we lay off the training, we also lay off the stretching. I am filling my books with people who are saying "I went out fr the first run of the year and my hip/calf/hamstring is killing me....". It's no surprise that last years mild aches are presenting themselves as full blown training stoppers now. And while we make that extre effort to stretch as we restart our training, we really are starting back at square one or two. The beauty about facial stretch therapy is that it is the one element of your training regime that you will see changes in JUST ONE SESSION - for exactly the same as you would pay for a deep tissue massage. Give it a try! Just once! It's the athlete's golden goose!
Chat soon, Fi :))
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