Wellness Outside of Sessions: Sports Tape

Kaleah McClain, FST LMT FMT NMRT.
12.7.2020

You may have seen athletic tape while watching your local soccer team compete, notice a friend had an injury supported with tape, or heard about taping in a recent “What We Do Wednesdays” series on our social media. We love using tape to support your health and stability outside of sessions. So, how does tape work?

Let’s start with the benefits of taping:
Supports weak muscles
Prevents overextending muscles
Prevents over-contraction of muscles
Supports ligaments and tendons that have been recently strained or sprained
Assists in decreasing swelling and fluid movement
Assists in tissue decompression superficially
Provides stimulus to encourage better movement patterns

When would this not be a good option?
Allergic reaction to tape adhesive (you can test a small strip for a few hours to be certain it won’t cause an issue)
Open wounds should not be taped as it can introduce bacteria to the area and when removing tape can remove any scabs that have been formed
Over a deep vein thrombosis (the decompression and extra fluid movement could dislodge a clot)
Anytime an infection or active cancer is present the extra fluid movement can spread the infection or cause issues with treatments
Anytime you have little or altered sensation in an area, tape should not be used because you aren’t able to monitor its effect as well

This can be a great tool for continuing to build upon the work done in a session. If you have any questions or want to try this out with one of us at the office, just let us know! We’d be happy to help you find something that helps us propel your wellness forward.

Proprioception: What is it? Ways to improve it!

12/8/2020
Megan Hanriot CPT GFI CES PES NWC

When I see new clients, they often define themselves as clumsy. Being clumsy is just something that is commonplace and thought of as a trait. However, being clumsy can mean that you need to build your proprioception.

Proprioception is how your body perceives the surrounding environment and how your body moves in said environment. Basically, it’s the ability of your body to gauge how to maneuver around a stick in your path, or how to go up and down steps.

If you are less aware of the environment surrounding you, then you lack proprioception. But, can you build up the proprioception you have currently? Of course!!

Many corrective exercise workouts are actually geared towards building proprioception. Whether it be using a stabilization technique, performing a task with your eyes closed, or jumping, you can actually improve how you perceive your environment.

While I myself have been known to consider myself as clumsy, I now try to incorporate all sorts of exercises to improve my own proprioception. Look for my videos about ankle stability and lower leg mobility if you want to start improving your own proprioception!!

For more content and instructional videos, check out my future blog posts and our app!

Low back pain and foam rolling

12/8/2020
Megan Hanriot CPT GFI CES PES NWC

So many people suffer from low back pain on a daily basis. Also, so many people focus on the lower back muscles as the culprit, but have you ever considered there could be other reasons? (WARNING: Please do not foam roll your lower back muscles)

One of the biggest reasons for low back pain is muscle imbalances. Maybe your quads dominate your daily movement, or maybe your hamstrings dominate. Maybe your lats are too tight. Maybe you sit at a desk for most of your day and your hip flexors are constantly shortened.

People tend to live in a constant state of unbalanced muscles and don’t realize this until there is a problem. Low back pain is a huge problem and it is one that can be gradually improved with a little daily maintenance.

The main spots to foam roll if you have low back pain really are dependent on your own imbalances. Each individual moves throughout their day differently. We compensate for muscle imbalances in various ways.

If you want to see some good spots for foam rolling to help with low back pain, check out my videos!

Hint: Some places to try foam rolling for low back pain are- Lats, Hip flexors, Hamstrings, piriformis/glutes (The piriformis is a muscle that is often tight and rests right on top of the sciatic nerve. If you are suffering from shooting pain due to this pinching, you can try this foam rolling technique).

Wellness Outside of Sessions: Inform Yourself

Kaleah McClain, FST LMT FMT NMRT.
12.7.2020

“I did then what I knew how to do. Now that I know better, I do better.” – Maya Angelou

We can only work with the knowledge that we have. To improve our lifestyle, pain levels, and outlook, there has to be a time investment to educate ourselves. It is an investment, but one that is well worth it. Let’s break this down in scenario for stretching:

You may recognize the need to stretch to maintain work in sessions, to aid mobility, or simply to give yourself time to yourself during your busy day. Remembering stretches from high school athletics, you do a few of those quickly as you are thinking about it.

What does that look like if you do some research? You acknowledge that those initial stretches were a good beginning point, and you do some research on further stretching for specific areas. You target those a few times a week and see some results.

After doing additional research, you consistently find studies showing dynamic stretching to be more effective and seek out programs that offer that. You are now targeting tissue that has felt restricted for quite some time and seeing results in mobility. The effectiveness of your routine makes it easier for you to justify taking time out of your week to continue.

With just a little extra effort put into education, the results of these habits magnified. This scenario is easily applicable to most other habits we are trying to incorporate. Best of luck finding improved ways to help yourself!

Wellness Outside of Sessions: Sustainable Habits

Kaleah McClain, FST LMT FMT NMRT.
11.30.2020

When receiving a massage session, completing a personal training session, or completing a nutrition consultation, the biggest challenge is maintaining and contributing to the progress made during the session. While a session can be a kickstart to reducing pain or achieving goals, the most life changing work happens during daily life.

How do we impact our health and wellbeing during our day?
Drinking enough water
Sleeping well and long enough
Eating well
Regular physical activity like stretching, exercise, and walking
Self massage like foam-rolling, cupping, heat/cold packs
Creating stress management techniques

One obstacle to lifestyle changes is lacking consistency. Habits are easier to break and difficult to create. As a way to make it easier, we have videos with stretching, exercise, foam rolling, trigger point release, and cupping available to members. Use the resources you have available to you.

If you need more help implementing new ideas, a great resource is the book Atomic Habits by James Clear. Best of luck discovering new methods to help yourself!