Massage Places in Athens Ga Archives

ACL Injury Causes, Symptoms, Treatment, and Recovery Time

December 15, 2020 By Heather

Prevent an ACL injury or tear from stealing your mobility and active lifestyle. When you know how to manage an ACL injury, you can quickly regain your mobility and get back to your normal activities.

yourfootpalace.com gathered information on what an ACL injury is, causes, symptoms, treatment, and what you can do to recover from it.

What is an ACL Injury

This common injury is a sprain (over-stretching) or tear (partial or complete) of the anterior cruciate ligament (ACL) in the knee. The ACL is tissue connecting the femur (thigh bone) and tibia (shin bone) at the knee, opposite the hamstring. This ligament is responsible for preventing the shin bone from sliding out in front of the thigh bone and stabilizes the knee during bending or rotation of the knee. The ACL also protects the knee from hyperextension.

ACL Injury Causes

ACL injuries are more commonly sports-related. However, anyone can inadvertently suffer an ACL injury if you:

Receive a hard impact on the side of your knee
Overextend your knee joint
Quickly stop moving and change direction while running
Incorrectly land from a jump
Abruptly or forcefully turn
Suffer a workplace injury
Are involved in an automobile accident

Most ACL injuries occur during fast-paced sports such as:

Gymnastics
Basketball
Soccer
Rugby
Football
Baseball
Skiing
Tennis

Note: According to MedlinePlus, ACL injuries are more likely to occur in women than men.

ACL Injury Symptoms

Symptoms of an ACL injury may vary depending on the grade of the injury. The following are the three grades of ACL injuries:

Grade 1 – These injuries are mild and seen as a sprain or over-stretching.

Grade 2 – These injuries are relatively rare, including an over-stretching and partially torn ACL.

Grade 3 – With these injuries, the ACL is torn completely in half and no longer offers any stability to the knee.

At the time of an ACL injury, an unusual “pop” or “snap” can commonly be felt or heard. The amount of pain felt at the time of injury is variable but can be severe. Typically, there will be an inability to continue play or activity and an impression that a severe injury has occurred. Consider the following common symptoms:

Pain – Grade 1 injuries may go unnoticed or can result in mild soreness in the knee. Grade 2 and grade 3 ACL injuries almost always present debilitating pain.

Swelling – All three grades of this injury will result in swelling, occurring within the first 24 hours of the injury.

Difficulty Walking – With grade 1 and 2 injuries, you may be able to put pressure on your knee but will find it difficult to walk. With a grade 3 injury, it is not likely you will be able to put pressure on your knee or walk at all.

Reduced Range of Motion – After sustaining any injury to your ACL, you will likely not be able to bend or flex your knee as you usually would.

Note: Many people report that after an ACL injury, the affected knee feels looser than it should.

Watch this video for more information on the symptoms and evaluation of an ACL injury.

ACL Injury Diagnosis

You should seek immediate medical attention if any injury to your knee causes signs or symptoms of an ACL injury. It is essential to get an accurate diagnosis to determine the grade of the injury and start the appropriate treatment. Diagnoses are made by:

Explaining how the injury occurred to your doctor
Performing a visual examination
Performing physical tests
Having X-ray images taken (usually to rule out broken bones)
Having an ultrasound or MRI performed (these exams create images of bone and soft tissue)
Performing Arthroscopy (allows your doctor to see the extent of the injury in real-time)

Note: Delaying medical attention may result in an extended period of recovery time and/or the exacerbation of your injury.

ACL Injury Treatment

Immediate first-aid care can help reduce pain and swelling after injuring your knee. It is recommended to follow the R.I.C.E. method of home self-care:

Rest – Necessary for healing and limiting any weight bearing on your injured knee.
Ice – Apply ice to your knee at least every two hours for 20 minutes at a time.
Compression – Use an elastic bandage or compression wrap around your knee.
Elevation – Lie down or sit in a reclined position with your knee elevated above your waist on pillows.

Note: This type of care can be used before and after other therapy and/or treatment types.

Rehabilitative Therapy

Physical therapy

This therapy alone may successfully treat an ACL injury for those who are relatively inactive, perform moderate exercise and/or recreational activities, or play light sports that require less stress on the knees. Consider the following:

This therapy lasts for several weeks.
Your physical therapist will teach you exercises that can be performed under supervision and those that can be done at home.
A brace may be used to stabilize or support your knee.
Crutches may be used to completely avoid putting weight on your injured knee.

Note: Health, eating habits, and lifestyle will influence the amount of recovery time required during rehabilitative therapy.

Massage Therapy

Knee and other injuries can be extremely stressful. Besides a loss of mobility, other muscles in the body will generally be required to pull double duty to compensate during the recovery process. Some types of massage may help you find significant relief, including:

Sports Massage
Medical Massage
Myofascial Release

Note: Before beginning massage therapy, consult your primary care physician or physical therapist for advice and/or recommendations.

Surgery

Surgery may be recommended when:

Multiple ligaments (ACL, meniscus, MCL, LCL, and/or PCL) have been injured.
Your injury leads to your knee buckling during non-strenuous or everyday activities.
You are an athlete and/or intend to continue in the sport.

ACL reconstructive surgery involves the removal of the damaged ligament, replaced with a segment of tendon. Tendon grafts may be acquired from another part of your body or removed from a deceased donor.

Note: Post-surgery, rehabilitative therapy will continue. Successful ACL reconstruction combined with diligent rehabilitation usually restores stability and function to the affected knee.

Watch this video to learn more about ACL reconstructive surgery.

ACL Injury Recovery Time

Six to nine months are typically needed to return to full activity after ACL reconstructive surgery. The first few weeks focus on slowly increasing the knee’s range of motion in a controlled way. The ligament needs time to heal, and heightened care is taken to avoid damaging or ripping the graft.

For injuries not requiring surgery, recovery times are significantly less. A grade 1 injury may be completely healed within a matter of weeks. In contrast, a grade 2 injury may require several months and continuous therapy to completely heal.

Watch this video addressing recovery times for ACL injuries.

Anterior Cruciate Ligament Injuries

In this article, you discovered what an ACL injury is, what causes it, accompanying symptoms, how this injury is treated, and its recovery.

When you take immediate steps to care for, diagnose, and treat an ACL injury, your recovery time and discomfort can be significantly reduced.

Ignoring ACL injury symptoms can lead to severe mobility limitations, worsening pain, exacerbation of the injury, and the eventual need for surgery.

Sources:
mayoclinic.org/diseases-conditions/acl-injury/diagnosis-treatment/drc-20350744
orthoinfo.aaos.org/en/treatment/acl-injury-does-it-require-surgery
health.harvard.edu/newsletter_article/youve-torn-your-acl-now-what
medlineplus.gov/ency/article/001074.htm
emsom.edu/massage-acl-knee-injury/

Foot Palace Massage Spa Athens

196 Alps Rd Ste 31, Athens, GA 30606
(706) 521-5290

Foot Palace Massage Spa Braselton

2095 Highway 211 NW Suite 7B, Braselton, GA 30517
(678) 963-5958

Osteophyte (Bone Spur) Causes, Symptoms, and Treatment

November 18, 2020 By Heather

Prevent bone spurs / osteophytes from stealing your mobility, years of an active life and wellbeing. Knowing how to deal with these inconvenient growths can help you reduce pain and maintain your active lifestyle.

yourfootpalace.com gathered information on what osteophytes are, how to treat them, their causes, and symptoms.

What are Bone Spurs

Osteophytes, commonly referred to as bone spurs, are smooth, hard growths off the edge of bones. Bone spurs will most often form next to joints (where two or more bones meet). Despite the name, a bone spur is not a spiky growth, rather a smooth outgrowth from the bone that developed over time. Bone spurs may grow and affect your:

Heel and/or foot (making it painful to run, walk, or stand)
Knee (making it painful to extend or straighten your leg)
Spine (pressing against your spinal cord causing weakness or loss of feeling in your extremities)
Hip (making it painful to move your hip, stand, sit, or walk)
Shoulder (causing damage to your rotator cuff, resulting in a limited range of motion)
Fingers (resulting in a “knobby” appearance

Bone spurs, common as we age, are typically painless, and you may not ever know you have them. The majority of bone spurs cause no signs or symptoms and generally do not require treatment. They can show up in tests, like X-rays and magnetic resonance imaging (MRI) performed for other unrelated conditions.

However, there are times when bone spurs result in pain and loss of motion in the affected joint. If this occurs, see your primary care physician for treatment or referral to a specialist.

Note: Bone spurs can develop on many other parts of the body.

How Are Osteophytes Treated

Depending on the severity of symptoms, several approaches (or combination of approaches) may be used in your treatment, including:

Rest
Steroid shots (reduce joint swelling and pain)
NSAIDs (reduce swelling, relieve pain, and relax muscles)
Physical therapy and manipulation of joints (regain flexibility and strength, improve posture, and reduce pressure on affected nerves)
Massage (relax muscles, increase/improve blood flow, regain flexibility, and reduce pressure on affected nerves)

When these approaches are unsuccessful, surgery may be required to physically remove the bone spur(s).

Those in the medical field who treat bone spurs include:

Internists
General Practitioners
Rheumatologists
Orthopedic surgeons
Rehabilitation specialists

Physical therapists and occupational therapists can also treat patients with bone spurs.

What Causes Osteophytes

Osteophyte or bone spur growth may be attributed to the following factors:

Aging
Disc and/or joint degeneration
Heredity
Nutrition
Injuries, including sports-related and traffic accidents (overuse)
Poor posture
Obesity
Birth defects

Additionally, bone spur growth is a more likely occurrence when the following conditions are present:

Spinal stenosis (narrowing of the spine)
Osteoarthritis (Degenerative Joint Disease)
Arthritis

As one ages, cartilage breaks down. The result of this may include pain, swelling, and joint motion difficulty. Over time, bone can break down, too. The body’s response is to develop osteophytes (spurs) near the damaged area.

Note: Bone spurs may form after an injury to a joint, ligament, or tendon. This occurs when your body interprets an injury as bone damage, the body then tries to fix the perceived problem by adding bone to the injured area.

What Are Symptoms of Osteophytes

Depending on their location, you might not realize you have a bone spur. That is until you get an X-ray or MRI searching for another condition. Bone spurs only cause problems when they press on nerves, tendons, muscles, or other structures in your body. Bone spurs can lead to:

Pain
Pain or stiffness when trying to extend the affected joint
Pain accompanied by swelling
Partial or total loss of motion in affected joints
Weakness and numbness
Tendon and/or muscle tears

Symptoms may worsen when you exercise or move the affected joint.

Note: A bone spur diagnosis can sometimes be made through a physical examination, but is almost always confirmed by x-ray, CT scans, or MRI imaging.

Osteophyte Formation

In this article, you discovered what osteophytes (bone spurs) are, how they are treated, what causes them, and their symptoms.

When you take action to treat bone spurs, you help yourself maintain a positive disposition and reduce the potential for debilitating bouts with severe pain.

Ignoring the signs and symptoms of bone spurs can lead to excruciating pain, loss of motion in affected joints, and the eventual need for corrective surgery.

Sources:
cedars-sinai.org/health-library/diseases-and-conditions/b/bone-spurs.html
my.clevelandclinic.org/health/diseases/10395-bone-spurs
nhs.uk/conditions/osteophyte/

Foot Palace Massage Spa Athens

196 Alps Rd Ste 31, Athens, GA 30606
(706) 521-5290

Foot Palace Massage Spa Braselton

2095 Highway 211 NW Suite 7B, Braselton, GA 30517
(678) 963-5958

Hamstring Strain Rehab

October 20, 2020 By Heather

Prevent a hamstring injury from stealing your mobility and active lifestyle. Knowing how to heal from a hamstring strain/pull will help you quickly get back to your normal activities.

yourfootpalace.com gathered information on what a hamstring strain is, symptoms, and what you can do to recover from it.

What is a Hamstring Strain?

A hamstring injury is the overexertion or overextension of hamstring muscles, resulting in a strain or tear to this group of muscles and tendons at the back of the thigh (the muscles that allow you to bend your leg at the knee). This is a very common injury in athletes and those who exercise frequently. The following are three grades of a hamstring injury:

Grade 1 – Mild muscle/tendon pull or strain
Grade 2 – Partial muscle/tendon tear
Grade 3 – Complete muscle/tendon rupture

Grade 1 injuries generally heal within a few days to 2 weeks, with rest and proper physical therapy. Grade 2 and 3 injuries may take several weeks or months to heal, with medical supervision, possible surgery, rest, and physical therapy.

Symptoms of a Hamstring Strain

You can generally identify a hamstring strain by the following symptoms:

Sudden and/or sharp pain in the back of your thigh
You may feel a “popping” or “tearing” sensation in the back of your thigh
Swelling and/or tenderness develop in the injured area within a few hours
Bruising or discoloration may occur along the back of your leg
Muscle weakness
Inability to put weight on your injured leg

Mild or grade 1 hamstring strains can usually be treated at home. More severe strains or grade 2 and 3 (cannot bear any weight on your injured leg or inability to walk 3 or 4 steps without feeling significant pain) should be seen by your doctor or primary care physician.

Hamstring Strain Recovery

Depending on your hamstring injury’s severity, recovery may take days, weeks, or even months. When you suffer a completely torn hamstring, recovery may require several months of rest and slow rehabilitation to fully recover.

Hamstring Strain Initial Treatment

During the first 72 hours after sustaining a hamstring strain, RICE therapy should be used to care for your injury:

REST – Immobilize your leg, avoiding any/all physical activity. In situations where you must move, crutches or a cane can be used to avoid aggravating your injury.

ICE – Apply a cold pack (a frozen bottle of water thinly wrapped in a towel will also work) directly to your hamstring for +/- 20 minutes every 2 to 3 hours. Avoid applying ice directly to your skin.

COMPRESSION – Use compression garments, bandages, or both around the injured thigh to reduce swelling and movement that could result in further injury.

ELEVATION – Reduce swelling by keeping your leg raised (above waist level) and comfortably supported as much as possible.

Pain relievers in the form of sports creams, gels, patches, and medicated wraps may help relieve or reduce the pain. Short-term use of oral NSAIDs, like ibuprofen, may help to reduce inflammation.

Disclaimer: Always check with your doctor or primary care physician before using any form of medication (topical or oral).

Hamstring Strain Recovery Exercises

Returning to sports activities or strenuous exercise too quickly could aggravate or worsen your injury. However, avoiding stretch and exercise for too long may result in the shrinking of your hamstring muscles and scar tissue formation around the initial injury.

For grade 1 strains, you should be able to start doing gentle stretches and mild exercises after a few days or when the pain begins to subside. For grade 2 or 3 strains, you may have to wait weeks or months (in severe cases) to begin stretches or exercises under the supervision of a physiotherapist. The following exercises will help you on your way to reintroducing load, tolerance, and mobility to the hamstrings:

Hamstring Bridge

Lie on your back with your hips bent and your feet flat, lined up with your shoulders.
Lift both hips from the floor.
Hold the bridge position for a few seconds and return to the starting position.
Walk your feet out 1 step away from your body.
Lift both hips from the floor.
Hold the bridge position for a few seconds and return to the starting position.
Repeat steps 4, 5, and 6 two more times.
Return to the original position and start again.

Hamstring Curls

Lie face down with your knees straight.
Lift the foot of your strained leg by bending your knee so that you bring your foot up toward your hips. If this exercise hurts, try bending your leg less.
Slowly raise and lower your leg.
Repeat 10 to 12 times.

Hamstring Isometrics

This exercise is identical to hamstring curls except using your foot (on your unaffected leg) to hook the affected leg and provide resistance to the curling motion.

Start with mild resistance and increase as you can tolerate it.

Hamstring Extenders

Lie on your back, holding your affected thigh with both hands (use a towel if necessary).
Your opposite leg remains straight.
With your upper thigh in a vertical position, slowly extend your knee (bringing your foot upward).
When you feel a mild stretch, pause, and hold.
Extend your knee further, pause, and hold again.
Repeat this exercise in three sets of ten repetitions daily.

Note: None of the above or other recommended stretches should be painful. The gentle stretching of your hamstring is highly beneficial for recovery.

Watch this video to see how these exercises are performed.

Hamstring Injury Recovery

Physical activity and exercise should begin gradually, as you increase weight load on the affected leg without experiencing pain. The following will help you strengthen your hamstring as you recover:

Walk – Take it slow and increase your speed and distance incrementally. If you need to use a cane or crutches to walk, it is likely too soon for this level of exertion.

Ride a Bike – If you can, start with an exercise bike before moving on to a bicycle. Again, start slow and build up resistance incrementally.

Yoga – Return to or start regular yoga exercises.

Massage – As your leg heals, you may get a sense of stiffness or soreness. A gentle massage to the thigh or a reflexology massage can help these sensations subside.

Hamstring Strain

In this article, you discovered information about hamstring strains, identifying symptoms, and how to recover from the injury.

Knowing what to do when you pull or strain your hamstring will help you minimize the time it takes to recover from this injury.

Trying to force your way back into your regular activities after a hamstring injury can worsen the injury, severe pain, and potential surgical intervention.

Sources:
mayoclinic.org/diseases-conditions/hamstring-injury/symptoms-causes/syc-20372985
healthy.kaiserpermanente.org/health-wellness/health-encyclopedia/he.hamstring-strain-rehab-exercises.bo1577
hss.edu/conditions_hamstring-injuries.asp
nhs.uk/conditions/hamstring-injury/

Foot Palace Massage Spa Athens

196 Alps Rd Ste 31, Athens, GA 30606
(706) 521-5290

Foot Palace Massage Spa Braselton

2095 Highway 211 NW Suite 7B, Braselton, GA 30517
(678) 963-5958

Is It OK to Walk on a Sprained Ankle

September 16, 2020 By Heather

Prevent prolonged pain and suffering from your sprained ankle. By understanding how your sprained ankle needs to heal, you can be walking again in no time.

yourfootpalace.com gathered information on when you can walk on a sprained ankle, what a sprained ankle is, how to treat it, and when to seek medical attention.

Can You Walk on a Sprained Ankle

No. This is not an injury that you can “walk off.” After spraining your ankle, it will need time to recover before putting any weight on it. Trying to force a speedy recovery by walking, running, or working out too soon may further aggravate the damage done to your ankle in the first place.

The bones, muscles, and ligaments comprising the foot and ankle are significantly stronger and more reinforced than those in other parts of the body. When they are injured, a significant period of immobility may be required to fully recover.

As your ankle recovers from such an injury, weight can gradually be applied to it. Initially, walking should be aided by a support system like a cane or crutches.

Sprained Ankle Treatment

After sustaining a sprained ankle, your first objective is to decrease the pain and discomfort while protecting the ankle’s ligaments from further injury. Adopting the classic R.I.C.E. regimen of treatment for the first 24 to 48 hours can help:

Rest – Rest your ankle as much as possible.
Ice – Apply ice packs or submerge your foot and ankle in cold water.
Compression – Use an elastic ankle sleeve or an elasticized wrap to help reduce swelling.
Elevation – Elevate your ankle to the height of your hip when in a seated position.

Watch this video to see the RICE method for injuries.

Tip: Avoid hot showers, heat rubs, or hot packs, as this may increase swelling and prolong your recovery time.

Generally, within 72 hours, you can begin stretching and range-of-motion exercises. You should continue these exercises until your ankle has recovered to the point of pre-injury conditions.

Watch this video to see stretching and range-of-motion exercises.

Tip: A series of reflexology massages may significantly accelerate your recovery from a sprained ankle.

Note: Remaining immobile for extended periods without initiating some sort of exercise or rehabilitation regimen can lead to further complications or delays in your recovery.

How Long Does a Sprained Ankle Stay Swollen

Two weeks to six months. However, recovery time for a sprained ankle will vary from case to case, requiring different care and recovery approaches. This recovery time can change a lot based on:

Your fitness level
Your age
How bad (grade) the sprain is
How the sprain occurred
How much time passed before seeking treatment

As an example, recovery time for a grade one sprain is two weeks to a month. A grade two sprain can take from six to eight weeks. Finally, a grade three sprain may take anywhere from three to six months for recovery.

Note: After a sprained ankle heals, symptoms of arthritis and/or plantar fasciitis may occur. If these symptoms arise, seek medical attention to diagnose and treat these conditions.

Read more about relieving plantar fasciitis at yourfootpalace.com/how-foot-massage-can-relieve-your-plantar-fasciitis-pain/

What is a Sprained ankle

The injury known as a sprained ankle occurs when you twist, roll, or turn your ankle in an extended or abnormal way. This action stretches or tears the bands of tissue or ligaments that work to hold your ankle bones in place. The following activities are common causes of a sprained ankle:

Awkwardly landing on your foot after pivoting or jumping
Walking, running, or hiking on uneven surfaces
A trip or fall causing your ankle to twist
Another person sliding, stepping, or landing on your foot or ankle during a sports activity

Ligaments aid in the stabilization of joints, preventing extensive bone/joint movement. You sprain your ankle when those ligaments are forced, in a direction, beyond their normal range. The majority of sprained ankles include ligament injuries to the outer extremity of the ankle. The following symptoms indicate that you have sprained your ankle:

Pain (sharp pain when trying to bear weight on the injured foot)
Restricted mobility (reduced range of motion)
Tenderness or sensitivity to the touch
Instability (weakness in the affected ankle)
Swelling
Bruising

Watch this video from the Mayo Clinic, defining what an ankle sprain is.

These symptoms vary in intensity depending on the severity of your sprain. The following are grades of an ankle sprain:

Grade 1 – This injury includes minimal stretching with no ligament tearing. You will experience mild pain, swelling, and tenderness. Grade 1 sprains usually have no bruising, no joint instability, and no difficulty bearing your weight.

Grade 2 – This injury includes a partial tear. You will experience moderate pain, swelling, likely bruising, and tenderness. Grade 2 sprains usually have mild to moderate joint instability, loss of range of motion and function, and pain when bearing weight and/or walking.

Grade 3 – This injury includes a full ligament tear or rupture. You will experience severe pain, swelling, tenderness, and bruising. You will also have to endure considerable instability, loss of function, and limited range of motion. You will be unable to bear any weight or walk.

When Should I Seek Medical Attention for a Sprained Ankle

You should seek immediate medical attention if you experience the following:

You have prolonged severe pain or swelling
You have an open wound in the injury site
Your foot or ankle look deformed after being injured
There are signs of infection (redness, warmth, or tenderness)
You have a fever of 100°F or greater
You cannot put any weight on your foot at all

These symptoms indicate a possible bone fracture or secondary problem that should be quickly diagnosed and treated.

Tip: You may be asked to start a regimen of medication to manage your pain. Provide your doctor or care physician with a list of all medication (including over-the-counter medication) that you have been prescribed or taking prior to your injury.

Sprained Ankle

In this article, you discovered when you can walk on a sprained ankle, what a sprained ankle is, treatment, and when to see your doctor.

By knowing how to treat and how long recovery time lasts for a sprained ankle, you can minimize your discomfort and quickly regain your mobility after spraining your ankle.

Ignoring the need to relax and let your ankle properly heal can prolong your discomfort and severe medical or physical complications.

Sources:
orthopedicassociates.org/sprained-ankle-recovery-time/
mayoclinic.org/diseases-conditions/sprained-ankle/symptoms-causes/syc-20353225
health.harvard.edu/pain/recovering_from_an_ankle_sprain
uofmhealth.org/health-library/te7557#te7593

Foot Palace Massage Spa Athens

196 Alps Rd Ste 31, Athens, GA 30606
(706) 521-5290

Foot Palace Massage Spa Braselton

2095 Highway 211 NW Suite 7B, Braselton, GA 30517
(678) 963-5958

How To Get Rid of Sciatica Pain

July 20, 2020 By Heather

If sciatica nerve pain is negatively impacting your life, you’ll be glad to hear you can keep it from robbing you of comfort, mobility, anquality of life. By knowing how to deal with sciatica, you can significantly reduce the time it takes for the pain to subside.

yourfootpalace.com gathered information about what sciatica pain is, how to get rid of it, and what causes it.

What Is Sciatica Pain?

Sciatica, also called lumbar radiculopathy, is defined as pain that radiates along the path of the sciatic nerve (the largest nerve in the human body). This nerve originates from the lumbar spine, descends the lower back, vertically crosses through the buttocks (over the hips), runs down each leg, and ends just below the knees. Sciatica will typically affect only one side of your body. Common symptoms include:

Inflammation of the affected hip and leg
Radiating pain down the hip and leg
Pins and needles sensation
Burning
Muscle weakness
Numbness
Electric-like jolt
Hip pain
Pain when sitting, standing, or both

Sciatic nerve pain shares several symptoms with meralgia paresthetica. To understand how these conditions differ, read yourfootpalace.com/meralgia-paresthetica-symptoms-causes-diagnosis-treatment/

Sciatica Pain Relief

Relief from most sciatica pain can be found through stretches that externally rotate the hip and frequent massages. If you are familiar with Yoga, the following stretches will also be familiar to you. If not, it will take very little time to get used to them. Consider the following stretches and massages:

Reclining Pigeon Pose – This is the first of the pigeon poses used to open the hips. Begin by lying flat on your back, then:

Raise your right leg up, bent at the knee to form a right angle, and clasp your hands behind the thigh to hold your leg in place
Raise your left leg with your foot flat on the floor, placing your right ankle upon your left knee
Hold the position for a minimum of 30 seconds
Repeat the stretch with the left leg

This pose helps to stretch the piriformis muscle, which can become inflamed, press against the sciatic nerve, and cause pain.

Sitting Pigeon Pose – For this and the following pigeon pose, you may want to work with a physical therapist until you are comfortable with them on your own. Begin by sitting on the floor with your legs stretched straight out in front of you, then:

Sciatic nerve pain relief using the sitting pigeon yoga pose

Bend your right leg outward, resting your right ankle on top of your left knee
Slowly lean forward and allow your upper body to descend toward your thigh.
Hold the position for 30 seconds
Repeat the stretch with the left leg

This stretch targets the lower back and glutes. If you feel that you need back support for this stretch, begin by sitting with your back to a wall or your sofa.

Forward Pigeon Pose – For this pose, kneel on the floor on your hands and knees, use a mat to cushion your knees, then:

Lift your right leg and move it forward on the ground in front of your body. Your left leg should be on the ground, horizontal to the body. Your right foot should be in front of your left knee with your right knee to the right.
Stretch the left leg out behind you on the floor, with the toes tucked under your foot.
Shift your body weight gradually from your arms to your legs so that your legs are supporting your weight. Breathe in and sit up straight with your hands on either side of your legs.
While exhaling, lean your chest forward over your left leg. Support as much of your weight as possible with your arms
Repeat the stretch with the left leg

Watch the following video demonstrating the forward pigeon pose.

Seated Piriformis Stretch – For those who have found extreme difficulty in doing floor stretches, here is one you can do in a chair:

Sitting in a chair with your back straight, cross your sore leg over the knee of your other leg
While keeping your back straight, bend your chest forward
If you don’t feel pain, bend forward a little more
Hold this position (as far forward as you can go) for about 30 seconds
Repeat the stretch with your other leg

Watch this video to see a variation of this stretch.

Massage – One of the most beneficial results of having a massage is the relief from tension and discomfort caused by pinched or compressed nerves. The following techniques may help you overcome the debilitating pain of sciatica:

Reflexology (uses pressure points in the hands and feet to effectively treat the pain and relieve the compression or irritation on the sciatic nerve)
Neuromuscular (combines deep tissue pressure and friction)
Swedish (uses flowing, kneading movements)
Hot Stone (uses heated stones to promote relaxation and ease tense muscles)
Myofascial Release (relieves pain stemming from your myofascial tissues)
Deep Tissue (slow strokes with deep finger pressure)

Note: While experiencing severe or debilitating pain, it is highly recommended to consult your primary care physician and physical therapist before resuming a regular fitness schedule. Some repetitious exercises may exacerbate the pain and discomfort caused by sciatica.

What Causes Sciatica?

Sciatica occurs when the sciatic nerve is pinched. The following are some of the conditions that frequently lead to sciatica:

Blood clot
Pregnancy (causes pressure and stress on the pelvic region, hips, and lower back)
Herniated or ruptured disk (can compress the sciatic nerve)
Bone spur (on your vertebrae)
Tissue or tumor growth (can compress the sciatic nerve)
Spinal stenosis (narrowing of the spinal column)
Degenerative disc disease (conditions or medications that weaken vertebrae)
Spondylolisthesis (when a vertebra slips forward)
Osteoporosis (weakening of the bones)
Piriformis syndrome (the inflammation of the piriformis muscle located in the buttocks)

Some of the common risk factors include:

Obesity
Occupation
Diabetes
Bad Posture
Prolonged sitting
Physical inactivity

Regular exercise and proper sitting posture are two of the ways you can protect your back and potentially prevent sciatica.

Read more about posture at yourfootpalace.com/how-to-make-good-posture-habit/

Sciatica Treatment

Most people can recover from sciatica without medical treatment. However, sciatica can potentially leave you with permanent nerve damage. Seek immediate medical attention if you:

Have a high fever
Feel weak in the affected leg
Lose feeling in the affected leg
Lose bladder or bowel function
Have a recurrence of sciatica (after successful treatment)
Develop back pain and have a history of cancer

Note: The majority of treatment for sciatica pain is nonsurgical. That said, it is strongly recommended that you and your primary care physician develop a plan for recovery (including over-the-counter pain medication and physical therapy). All while eliminating potentially grave contributors to your condition.

Getting Rid of Sciatica Pain

In this article, you discovered what sciatic nerve pain is, stretches to alleviate it, what causes it, and when to seek medical attention.

By using simple stretches and knowing when to seek medical help, you can avoid permanent nerve damage and chronic pain caused by sciatica.

Allowing sciatic nerve pain to go unchecked or untreated may result in the unnecessary prolonging of suffering and, in worst-case scenarios, permanent nerve damage with chronic pain.

Sources:
mayoclinic.org/diseases-conditions/sciatica/symptoms-causes/syc-20377435
health.harvard.edu/blog/taming-pain-sciatica-people-time-heals-less-2017071212048
cedars-sinai.org/health-library/diseases-and-conditions/s/sciatica.html
urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=85&contentid=P01382

Foot Palace Massage Spa Athens

196 Alps Rd Ste 31, Athens, GA 30606
(706) 521-5290

Foot Palace Massage Spa Braselton

2095 Highway 211 NW Suite 7B, Braselton, GA 30517
(678) 963-5958

Regular Massage Benefits

June 16, 2020 By Heather

Keep a life full of stress, anxiety, and muscle pain from stealing your joy and comfort. Familiarize yourself with the benefits of massage and how it can improve your quality of life.

yourfootpalace.com gathered information about the benefits of getting regular massages and what types of massage you can choose from.

Benefits of Massage to the Body

Routines at work and home can leave us stressed out, cramped up, and depressed. The following are some of the benefits of regular massages and how they can improve your quality of life:

Stress and Anxiety Relief – During and after a massage, endorphins, dopamine, and serotonin are released. Those dealing with stress and anxiety can benefit from regular massage, as these “feel good” chemicals are related to a reduction in anxiety disorder and stress.

Endorphins are polypeptides produced by the pituitary gland and central nervous system. They primarily assist in dealing with stress and reduce sensations of pain.
Dopamine is a neurotransmitter produced by the body. Sometimes called a “chemical messenger,” dopamine is used by the nervous system to relay messages between nerve cells. Dopamine plays a role in our ability to think, plan, and feel pleasure. When endorphin activity occurs, dopamine production is increased.
Serotonin is a neurotransmitter (some consider it to be a hormone) produced in the brain and intestines that help regulate one’s mood and social behavior.

Regular massage can also help you better regulate your sleep. Being well-rested is an essential factor in reducing the symptoms of stress and anxiety.

Increased Circulation – Muscles and organs require oxygen for proper healing and functioning. Blood flow stimulation is one of the most significant benefits of massage as it increases oxygen and nutrients to the blood.

By increasing one’s circulation, sore muscles can be healed, back pain can be relieved, and overall health and well-being improved.

Relax Muscles and Prevent Muscle Strain – Since massage increases the production of endorphins, dopamine, and serotonin, it also naturally reduces muscle tension. The increased circulation and oxygen saturation promote muscle tissue integrity and healing.

Massage also prevents muscle strain by improving elasticity and flexibility of connective tissues linking muscles to joints. When people suffer less pain, less pharmaceuticals are needed for pain management. Thus, fewer side-effects occur.

Improved Posture – Understand that good posture refers to three natural curves present in a healthy spine, one at the neck, a second at the mid-back, and a third at the lower back. Correct posture maintains these curves without increasing them. Regular massage can:

Allow the body to align itself naturally by relaxing muscles and making tissues more flexible.
Help reverse habitual bad posture from activities like lifting and sitting.
Reduce muscle fatigue and tension, relieving joint compression, resulting in less degeneration or arthritic changes.

That pain in your back or neck may be caused by your posture, and there are various massage techniques that can be beneficial for you.

Types of Massage

Before getting regular massages, visit your primary care physician to discuss any health issues that can be exacerbated by repetitive massage activities. You can also discuss the different types of massage that may be right for you. Some of those types are:

Swedish Massage – Often referred to as a classic massage. It is designed to relax the body by rubbing oiled muscles in long, gentle, gliding strokes in the direction of blood returning to the heart. However, the benefits of Swedish massage can go beyond relaxation by helping increase the level of oxygen in the blood and improving both circulation and flexibility.

Deep Tissue Massage – This massage therapy is similar to Swedish massage. With a deep tissue massage, slow, firm pressure is applied to release muscle tension. The primary focus of deep tissue massage is on the deep layers of muscle tissue, tendons, and fascia (the protective layer within the body surrounding muscles, bones, and joints).

Reflexology – Also known as zone therapy, reflexology is the application of pressure to mapped out areas on the feet and/or hands. Reflexology is generally soothing and relaxing and helps to alleviate stress. The philosophy behind reflexology is that mapped out areas of the feet and hands correspond to and stimulate organs and systems of the body.

Shiatsu Massage – Also known as acupressure, Shiatsu (meaning finger pressure) is a technique that involves manual pressure to points on the body to relieve tension and pain. This massage uses thumbs, fingers, elbows, and knees to concentrate pressure at specific energy pathways in the body called meridians.

In any of the types of massage, the intention is ultimately to help people relax, destress, and sleep as it aids the body in releasing “feel good” chemicals. Regular monthly massages can all but guarantee a better disposition and better sleep.

Massage Therapy Benefits

In this article, you discovered many of the benefits of regular massages and the different types you have to choose from.

By getting regular massages, you can reduce stress, increase flexibility, sleep better, improve your posture, and better your outlook on life and responsibilities.

Neglecting your need to destress and find relief for your muscle pain can result in hypertension, severe muscle cramps, and exacerbate any underlying health issues.

Sources:
mayoclinic.org/healthy-lifestyle/stress-management/in-depth/massage/art-20045743
msccollege.edu/blogs/massage-therapy/guide-swedish-massage/
fremont.edu/deep-tissue-massage/
takingcharge.csh.umn.edu/explore-healing-practices/reflexology/how-does-reflexology-work
maogenes.usc.edu/what-is-serotonin-and-why-is-it-important/
ele.uri.edu/courses/bme181/F07/Ryan_2.pdf
hms.harvard.edu/news/zeroing-dopamine
amcollege.edu/blog/shiatsu

Foot Palace Massage Spa Athens

196 Alps Rd Ste 31, Athens, GA 30606
(706) 521-5290

Foot Palace Massage Spa Braselton

2095 Highway 211 NW Suite 7B, Braselton, GA 30517
(678) 963-5958