Pain – The Fascial Effect

Don’t Just Sit There!

Sitting is something we all do without thinking about it, we sit relaxing on the sofa, we sit at our desks, we sit in cafes and restaurants, we sit on public transport or in our cars, but sitting can be bad for our bodies if we don’t sit in the right position.

Hunched over a keyboard, slumped on the sofa, bent over a mobile phone or e-reader, driving on a long journey, even watching TV, we twist and bend into positions our bodies weren’t designed to maintain for any length of time. These activities involve:

Holding your neck in an awkward position for long periods of time
Hunching your shoulders forward
Leaning more into one side of your body

When your head is positioned in a forward posture for hours at a time it puts extra pressure on the discs in the neck and spine, which causes increased compression and can lead to chronic neck and shoulder pain and severe headaches. So, stress headaches may not be about too much going on in your head, but how you’re holding it.

The average human head weighs around 10 to 12lbs and all that is balanced on just 7 vertebrae in your neck and supported by around 20 muscles that are responsible for moving your head around and keeping that weight in place.

The relationship between the head, neck and torso affects the whole body. When the head sits properly on the neck and both are properly aligned with the back, the whole body follows with natural posture. However getting our heavy head to sit in correct alignment after the back, neck and spine is a difficult task.

The partial solution to this is getting the neck and shoulders as right as possible at first and the head alignment will follow. Also, these pains can usually be treated with a course of gentle myofascial release therapy, which identifies the points or triggers where things have tightened up and got stuck, loosens the muscles of neck, releases trapped nerves and increases your range of movement.

That will work to release some of the tension, but if you just go back to your old habits, all that good work can be reversed. However, you can practise good self-care after treatment and prevent this happening again.

My Neck and Shoulder Fascia Release workshop is designed to get you started with basic movement therapy to do that – and it’s online, so it doesn’t matter where you are you can participate. The results are often life-changing and patients find they not only have more mobility, less (or no) pain, but also sleep better and feel generally better in themselves.

To book a Neck and Shoulder Fascia Release Workshop click here

If your current symptoms are very uncomfortable an initial assessment is advisable. It may be necessary to have a manual treatment to release some of the tension first to get the most out of the workshop.

Body

Get things moving again

We all damage our bodies from time to time. Whether you’ve tripped while walking from the kitchen to the lounge and twisted something or overdone the jogging and developed a painful part, it’s easy to over-stretch, strain or tear your soft tissue.

The problem is that life goes on and, unless the injury is bad enough to require a visit to the doctor, we just tend to get on with it. Not only does it take time for soft tissues to heal, but the damage is compounded as your body tries to reduce the pain – usually by reducing the movement in the damaged part.

Your body is a highly sophisticated ‘machine’, all the parts are designed to move smoothly together, so when one part is damaged, everything around it is affected. That’s why we limp when we’ve strained an ankle or avoid gripping when there’s a wrist, arm or shoulder strain. Although I do know of a little girl who would limp even with a cut on her finger – but she was only four!

Instead of your soft tissues moving freely, the fascia – the membrane that wraps around all your organs, muscles and ligaments – gets stuck. This prevents movement and results in more pain.

Random aches and pains

Sometimes you end up with a pain that you can’t attribute to an injury or particular event. You’ve probably woken up occasionally with a stiff neck from sleeping in a position that’s caused soft tissues to get stuck. If you sit with your smartphone in one hand for an extended period you can find the muscles in your upper arm and shoulder ‘complain’ and, these days, we all know about the fallout from sitting hunched over a keyboard for hours.

Effectively this is the same as favouring an injured area – but without the injury! You’re in one position, perhaps with tensed muscles, and the result is pain.

If any of this sounds familiar, then you’ll know that these aches and pains sometimes go away on their own, but unless you change your habits, more often they’ll just get worse.

Release, relieve and restore

Typically people resort to heat creams, anti-inflammatory tablets and massage to relieve aches and pains, but all these are doing is dealing with the symptoms.

A more effective way to treat these kinds of injury is myo-fascial release (MFR), which works on releasing the soft tissues which have got stuck and restores a wider range of movement. It’s fine to use the anti-inflammatory treatments to help the tissues heal, but they won’t heal as quickly if everything is stuck.

If you are prone to aches and pains in particular areas then learning a series of moving stretches can also help to keep things moving.

Find out more about MFR for injuries, aches and pains.

Body

When waving ‘goodbye’ is painful …

If you get pain in your shoulder area when you raise your arm to wave goodbye to your friends and family, you may have a problem with your rotator cuff!

It may sound like some kind of garden machine, but it’s actually four muscles that work around your shoulder to allow you to move your arm up, down and forwards and backwards.

Many shoulder pain conditions are caused by injury to one or more of the rotator cuff muscles, or to the soft tissues around the shoulder joint.

So if you get pain in the neck and shoulder or find it difficult to complete movements such as:

Reaching up to get something off the top shelf
Reaching behind to hook up your bra or get your arms into a fitted coat or shirt
Pulling a cord starter on your motor boat or lawnmower
Reaching to pull your seatbelt into place
Installing ceiling tiles
Pulling a suitcase along

Or any similar movements; even sitting over a computer keyboard or driving for extended periods can cause problems. It can get particularly bad when there have been tears in the muscles fibres and the resulting scar tissue restricts movement in the shoulder further.

The solution is a course of Myofascial release (MFR) which works on the soft tissues, easing restrictions in the muscles and their encasing fascia around the shoulder joint, neck and upper chest. Trigger point therapy reduces pain and frees up the muscles range of movement. Some muscle stretching and contracting is included for improving flexibility and an increased range of motion in the shoulder.

For more information or to book an appointment call Jas on 07775633798

Body

Heavy handbag? It can weigh you down

As life gets busier we start carrying more and more around in our handbags – actually some of the bags that you see couldn’t be described as ‘handbags’ – they’re almost suitcases!

So if you’re carrying your life around with you be aware that you could develop all kinds of physical reactions. If you feel:

Pain around your neck or shoulder area
Numbness or pins and needles in your arm or hand
Persistent headaches
Tightness on one side of your neck

You need to take action.

Rest won’t necessarily fix the problem, if your soft tissues are strained or stuck, you’re going to need some expert help to release the tension and get things moving again. This might include:

Myofascial release to loosen your connective tissue
Hot stones to warm and hydrate muscles
Cupping to increase blood supply and release toxins
Trigger point therapy to release pain
Stretching to restore flexibility

Your pain may not be caused by lugging a handbag, it could be carrying a baby or toddler or lugging any heavy items around on a regular basis. Don’t compound the damage by doing nothing, get treatment to relieve the pain and restore normal movement again.

Call Jas on 07775 633798 to find out more

Body

Tension in the Jaw….don’t grin and bear it!

When you’re stressed or anxious you tighten your jaw, even when you’re asleep stress can manifest as teeth grinding.

Your head has several bones, but only one joint – where the mandible (lower jaw) connects to the main skull structure. It effectively operates to allow us to chew and to talk. It’s also a hotspot for physical stress to accumulate.

Today’s lifestyle doesn’t always make it easy for you to sit up straight while tucking your chin in for more than a few seconds at a time – so you generally adapt a head forward posture, with clenched jaw.

What to look for

Your jaw locks or clicks when you open your mouth
You suffer from a dry mouth
You get headaches focused on your forehead or temple
You suffer from pain in upper teeth and cheek (sometimes identified as sinus pain) or pain in the lower teeth and jaw
You have buzzing or ringing in the ears

Myofascial release techniques can help by reducing the effects of physical stress in your face, neck and jaw. This treatment will help to ease the restriction of your fascia (soft fibrous connective tissue) and stretch the muscles and reduce the pressure in and around your jaw, that’s causing the problem.

To enhance the effects suction cups will further relax the tissues and assist in draining away excess fluid and toxins. In severe cases, deeper pressure on your trigger points may be needed.

Not only will your jaw feel lighter, but you’ll also feel relaxed physically and de-stressed mentally.

Find out more – contact Jas on 07775 633798

Ageing

Post-menopausal problem solving

Menopause is an important milestone in a woman’s life, but for many who struggle with their symptoms and identity, it doesn’t feel like something to celebrate. Falling levels of oestrogen are not the only trigger of menopausal symptoms; other lifestyle habits play a part.

A diet lacking essential nutrients, unhealthy levels of physical and mental stress and exposure to toxins eventually take their toll. The symptoms of menopause are likely to be more severe while the body is in a weaker nutritional and physiological state. Although menopause is anatural part of getting older, it may also speed up the aging process.

Throughout my career I’ve seen the impact of ageing on women, both the skin texture changes as hormones alter and also physically as their bodies are more subject to stiffness and reduced mobility due to aches and pains. While there isn’t a magic wand there are many things that you can do to reduce the post-menopausal symptoms.

Keep your skin supple

After ‘the change’ one of the visible changes is often a more noticeable lack of what is referred to as ‘volume’. This is what give your face that smooth, youthful ‘plumpness’ and as your collagen production drops off, the result is more wrinkles, lines and sagging. Not what you want when your confidence is probably not at an all-time high.

For those that can afford it, this is when they go off to an aesthetician to get Botox or fillers – but this is a radical approach and not for everyone.

As part of my research for my dissertation I developed a product-free facial massage, using myo-fascial techniques, that noticeably improved the skin tone and reduced the appearance of those ageing wrinkles.

That’s now been further developed into a 90 minute online training session so you can learn a simple massage that you can do for yourself. To book a Zoom Facial Workshop Click here

Look after your body

As you get older aches and pains seem to appear out of nowhere. The problem is not just the reduction in movement, but pain tends to reflect in your face – and that encourages more of those frown lines!

If you’ve over-stretched or strained something or are stiff or in pain when moving, get help sooner rather than later. More often than not it’s a situation that can be made better by myo-fascial release. This works with the soft tissues restoring flexibility and pliability.

Nutrition counts

In a perfect world we would all eat a perfect diet and be a perfect size with perfect fitness. But life isn’t perfect (and wouldn’t it be boring if it was?)

Of course, I’d advise eating a sensible diet with plenty of nutritional value – but who can resist the occasional takeaway or comfort food? A nutritional deficit often results in tiredness, lethargy or a general feeling of being ‘under par’. I know this because I’ve been there!

I’m always a little hesitant to recommend specific products, but when I discovered the Rain International range, I tried them and noticed a significant difference. Since then I’ve recommended them to friends and clients and the feedback has been hugely positive. They’re a natural cold pressed seed-oil based supplement and have literally transformed some people’s lives.

Whether you go the do-it-yourself route or find a supplement that gives your body what it needs – remember what you put in is the fuel that keeps your body running. Better to give it premium fuel, than low quality stuff.

To shop for healthy seed oil supplements Click here or if you have any questions on any of these issues – please drop me an email at jas@thefascialeffect.co.uk.

Body

Scarred!

Scars have the potential to create both a physiological and psychological impact. Scars are associated not only with cuts, surgery and wounds, but also by tears from injury or trauma. Pain-related conditions such as lower back pain, plantar fasciitis, shoulder pain and headaches can quite often be traced back to a scar.

Effectively a scar is an injury to the fascia, or soft tissue that wraps around all your organs, muscles, ligaments, etc. Scar tissue impedes the free gliding action of fascia inhibiting normal healing and movement processes.

Imagine a busy motorway; while traffic is free flowing there are no problems. When there is a blockage across the carriageways the flow of traffic will slow down or stop. There may be diversions to enable people to get from A to B, but it will take longer and cause disruption, stress and anxiety for the occupants of all the vehicles until the roadblock is cleared.

Now imagine a deep cut that penetrates the surface of the skin through to the deeper layers of the body. The body will immediately respond with an inflammatory response, which includes laying down collagen to reconstruct the injured fascia and close the wound.

The scar is visible on the surface, but the underlying repair job can act as a roadblock to the free flow of the essential body processes. This creates deficiencies in one area and excess in another area. For some it can mean long term pain and restricted movement.

Fortunately, there is treatment that can relieve the pain and help to remove the roadblock.

For more information or to book an appointment with Jas call 07775633798

Body

What to do about whiplash

Whiplash is a neck injury which most people associate with road traffic accidents. It can, however, happen in any situation where the body accelerates forward and then quickly decelerates throwing the head forwards, backwards and sideways, for example:

During sporting activities such as rugby and boxing
A slip or a fall where the head is jolted forwards and backwards
While on a rollercoaster ride, especially if it stops suddenly!

The vigorous movements of the head put enormous strain on the neck, shoulder and upper back and injury occurs. After the initial shock, neck pain and stiffness can be followed with related symptoms such as headaches, jaw pain, dizziness, nausea and tinnitus.

Depending on the severity of the injury, the pain and stiffness will restrict movement for 2-3 days, but after this period, if it’s not treated:

Tight, inactive and injured muscles will shorten and weaken.
Muscles surrounding the injury will overcompensate and become strained.
Too much scar tissue will form in any torn muscle and reduce its ability to do what it normally does.
Fascia (connective tissue) surrounding everything including the vertebrae, thinks the new way of moving is normal and adapts to hold everything within their new positions, restricting movement even further.
Long term this leads to postural problems and recurring symptoms of whiplash.

This means that movement is more likely to aid recovery than prolonged immobilisation. Myofascial stretch and trigger point release will help in this process, softening the taut tissue and allowing muscles to move naturally as they are meant to do. Assisting the head and neck to “Unwind” is another advanced fascial release technique which allows the head and neck to move through a range of motions without force.

For more information call 07775633798

Body

When wear and tear starts to hurt

As you get older your body can start to show signs of what even the medical profession sometimes refer to as ‘wear and tear’. However, a more likely diagnosis is likely to be osteoarthritis.

This is a degenerative joint disease caused by the thinning and damage of cartilage usually due to gradual wear and tear, injury or overuse. Predominantly it affects weight bearing joints like the hip and knee and is more common as we age, but occurs in the younger people with a physically demanding job or lifestyle.

Osteoarthritis should not be confused with rheumatoid arthritis (or rheumatism), where the tissue around the joint is inflamed resulting in noticeable swelling, restricting movement. This can afflict any age group.

Articular cartilage is a tough, flexible tissue which covers the end of the bones and acts as a shock absorber allowing the bones making up the joint to glide over one another. Without the cartilage cushion, bone rubs on bone causing the affected joint to react. The symptoms can include:

The gradual onset of pain – felt either when joint is kept immobile (e.g. driving, sitting and night pain), or when weight bearing (e.g. walking and climbing stairs).
Stiffness – normally felt worse in the morning.
Swelling and tenderness after physical activity.
Change in movement patterns (e.g. abnormal gait or limp).
Referred pain (e.g. people present with tenderness or reduced mobility in another region of their body due to compensatory movement or muscle imbalance).
Reduced stability as a result of atrophy and weakening of muscles around the joint.
Inactivity to avoid pain can result in worsening physical symptoms and decrease in overall mental health and overall wellbeing.

How can physical therapy and myofascial release help?

When the cartilage has been worn down it cannot be regenerated and there comes a time when surgery and joint replacement is the only option. However, until then, manual therapy may help to relieve some of the symptoms.

Myofascial Release is a style of hands-on therapy that involves sustained pressure on selected areas of the body to break up tight fascia that inhibits movement of muscles and joints. A treatment plan including myofascial release can be effective in managing the symptoms of osteoarthritis by:

Reducing tension and softening adhesions around a joint giving bones some space to move reducing the friction that causes pain and inflammation
Treating myofascial trigger points also reduces pain and stiffness
Positional Release – a precise manipulation technique to treat muscle spasm and pain in the ligaments, tendons and joints to achieve the most optimal level of comfort possible
Gentle passive stretching to increase the range of pain free movement within capability
The increased flexibility of the fascia allows for strengthening of surrounding muscles, which supports the join better
A continued course of treatments to address any postural habits developed due to compensation patterns will slow down further degeneration
Advice on nutritional supplementation to support long term bone and joint health.

So if you’ve got that ‘getting older is painful’ feeling, this is a non-surgical approach that will give you an improved range of movement without the associated pain. Taking action sooner rather than later often prevents things getting to the point where surgery is the only option.

For more information call 07775 633798

Body

When your shoulder is frozen…

Frozen shoulder is really painful and can restrict your whole lifestyle.

It happens when the capsule within the shoulder joint becomes tight and inflexible. This can happen for all kinds of reasons from:

jarring your shoulder, perhaps from a fall where you’ve put your hand out to take the impact
after having the arm in a sling following a fracture or surgery for too long
from the strain caused by forward head/neck posture
or just simply overuse and repetitive strain

The cure is simply to wait for the motion to return which can take up to 2 years!! The problem is that the longer you have reduced mobility, the weaker the surrounding soft tissues supporting the joint will become. Treatment by a clinical massage therapist keeps the soft tissues healthy, aids recovery and makes movement possible as the frozen shoulder “thaws”.

One of my clients had fallen in her workplace and severely jarred her shoulder causing this condition. She couldn’t raise her arm, reach behind to fasten her bra or back to pull her seatbelt into place without pain and discomfort.

This is typical of frozen shoulder; the movements that involve rolling the joint forwards or backwards or lifting the arm upwards are stiff and painful because there is less room for movement within the inflamed capsule.

My client needed help and, because it was a severe problem, this meant a treatment every couple of weeks to start with, reducing to a monthly session as gradually movement became comfortable.

This particular client also had a spinal problem as a result of a childhood injury and her spine curved slightly (scoliosis) towards the side she had the frozen shoulder. She was aware of the scoliosis and the effect it had on her posture, but was delighted that the gentle myofascial techniques also had the beneficial effect of starting to realign her spine.

Of course, this isn’t a quick fix and further realignment will take time, but it does demonstrate the power of clinical massage therapy when used properly.

For more information call 07775633798