Vitamin C for Alleviating Post Massage Muscle Soreness and Exercise Induced Muscle Soreness

•September 10, 2014 • Leave a Comment

 

The Evidence is out.  Vitamin C truly is an effective, high powered orthomolecular medicine for recovering from muscular soreness and fatigue, as well as overcoming many infectious diseases.

Please skim through the following articles to learn more.

 Vitamin C is necessary for collagen synthesis and is a strong antioxidant. It’s involved in the enzymatic hydroxylation of proline to form 4-hydroxyproline, an amino acid that is an integral part of collagen and elastin. Research on vitamin C shows that it may have important effects in reducing pain and inflammation secondary to exercise. In one study 400 mg daily of vitamin C reduced post exercise pain and inflammation. In another the use of vitamin C increased recovery from demanding exercise.  —http://www.bodybuilding.com/fun/md86.htm

 

Vitamin C for Muscle Soreness

Oct 24, 2013 | By Matthew Lee for Livestrong.com

Muscle soreness after exercising can be a big disincentive to continue on a healthy fitness program. That’s why the subsequent findings of that UNC group are so important. The scientists gave vitamin C supplements (3,000 mg/day) or placebo to a group of 18 healthy men for two weeks before and four days after performing 70 repetitions of an elbow extension exercise.23 Not surprisingly, considerable muscle soreness ensued, but it was significantly reduced in the supplemented group. The release of creatine kinase, an indicator of muscle damage, was also attenuated with vitamin C, compared with the placebo group. Blood levels of natural antioxidants fell significantly in placebo subjects, while vitamin C supplementation completely prevented this change. Results such as these suggest that the supplemented group would be much more enthusiastic about exercising the next day!

Source:

Newly Discovered Health Benefits of Vitamin C

by Julius Goepp, MD
Life Extension Mag. April 2008

Vitamin-C1

How Vitamin C and Other Nutrients Can Combat Exercise-Induced Side Effects

Media scare-stories to the contrary, the safety and the effectiveness of large amounts of vitamin C are well established. Large doses of vitamin C seem to have exceptional pain-relieving and even mood-lifting properties. Probably the main roadblock to widespread utilization of this all-too-simple technology is an equally widespread assumption that there simply must be unknown dangers to thousands or even tens of thousands of milligrams of C daily. Since the time megascorbate therapy was introduced in the late 1940’s by Fred R. Klenner, MD, and up to today as used by Robert Cathcart, MD, there is a surprisingly safe track record. Vitamin C is far safer than any drug, period. Do not be put off the very thing that can help the most until you have looked into it for yourself. —Doctor Yourself dot com’s page on Fibromyalgia

Clinical Guide to the Use of Vitamin C

“Look at it this way,” I responded. “Let’s say you were in a plane taking off from Buffalo International Airport in the middle of winter. It is snowing, dark, gray, stormy and windy. Your jet takes off, and begins to climb. The wind rocks the plane, the snow and sleet and hail come down, and it’s all dismally gray outside. The plane keeps climbing.  All you can see out the window is snow, darkness and the wings shaking from the wind. The person next to you is turning a bit green. Up you go, still in the winter storm. Then, all of the sudden, the airplane breaks out on top of the clouds, and like magic, there’s bright sunlight and blue sky everywhere. Look down: Far below you is the storm. It’s like it never happened, like you were never in it.

“That is exactly what it is like when you reach saturation of vitamin C. At a certain altitude, higher than you expected, your symptoms go away.  This characteristically occurs with such ease that it is hard to believe it until you experience it for yourself. Precious few medical professionals have learned this. The medical-dietetic industry has a real fear of flying if vitamin C is the aircraft. Too bad, when it is the safest and fastest plane in the air.” – Mega-vitamin C and Babies

Source:  http://doctoryourself.com/vitaminc2.html

Whole Food Vitamins: Ascorbic Acid Is Not Vitamin C

WHEELS WITHIN WHEELS

Vitamins are not individual molecular compounds.   Vitamins are biological complexes.   They are multi-step biochemical interactions whose action is dependent upon a number of variables within the biological terrain.   Vitamin activity only takes place when all conditions are met within that environ-ment, and when all co-factors and components of the entire vitamin complex are present and working together.   Vitamin activity is even more than the sum of all those parts; it also involves timing.

Vitamins cannot be isolated from their complexes and still perform their specific life functions within the cells.   When isolated into artificial commercial forms, like ascorbic acid, these purified synthetics act as drugs in the body.   They are no longer vitamins, and to call them such is inaccurate.

A vitamin is: “… a working process consisting of the nutrient, enzymes, coenzymes, antioxidants, and trace minerals activators.”

– Royal Lee “What Is a Vitamin?” Applied Trophology, Aug. 1956

WHOLE VS. FRACTIONATED

OK, natural vs. synthetic.   Let’s start with Vitamin C.   Most sources equate vitamin C with ascorbic acid, as though they were the same thing.   They’re not.   Ascorbic acid is an isolate, a fraction, a distillate of naturally occurring vitamin C.   In addition to ascorbic acid, vitamin C must include rutin, bioflavonoids, Factor K, Factor J, Factor P, Tyrosinase, Ascorbinogen, and other components, such as ascorbinogen bioflavonoids, rutin, and tyrosinase,  In addition, mineral co-factors must be available in proper amounts.  If any of these parts are missing, there is no vitamin C, no vitamin activity

Alleviating Low Back Pain

•July 18, 2013 • Leave a Comment

IlioPsoasnQuadLumb

Driving a car or sitting in a seated posture at a desk or workstation for many consecutive hours without taking time out for stretch and movement breaks can take its toll on the quadratus lumborum and its opposing muscle, the iliopsoas (otherwise known as the iliacus and psoas muscles, as depicted in the above image).  Here are several resources and articles to check for stretch exercise guidelines and ways of effectively releasing low back muscle hyper-contraction, chronic muscle shortening and tension.

Brian Beaudoin from InMotion Physical Therapy demonstrates the
proper way to stretch the Quadratus Lumborum
Note that Brian also includes a short 5-second isotonic contraction of the
Q-L, which will also help to eventually increase the resting length of the muscle
:



A Self-care treatment (Includes great descriptions and depictions of different stretches and tools to incorporate for self treating the quadratus lumborum).
.


SEE ESPECIALLY pages 110 -120:

A peek inside

Referred Pain from Trigger Points:
http://www.triggerpointbook.com/referred.htm

Self-treatment for Lower Back Pain:
http://www.triggerpointbook.com/backpain.htm

Cat/Cow Poses

Yoga poses known as “cow” and “cat” are both muscle stretching and strengthening exercises for your quadratus lumborum. Come to the ground on your hands and knees with your hips bent to 90 degrees and your torso parallel to the ground. The Yoga Journal website shows that you should round your back until you look like a cat stretching. Gently hold this rounded back position for about five seconds and then come back to the neutral starting position. Next, flex your low back and hold this position for about five seconds. You can repeat these alternating movements for up to one minute total.

Read more: http://www.livestrong.com/article/335026-the-best-exercises-for-the-quadratus-lumborum/#ixzz22sDLEBM7
Excellent Demonstration of How to do the Cat Cow pose: 
http://www.youtube.com/watch?v=kqnua4rHVVA

Lissa Rankin’s 10 Fun Ways to Reduce your Cortisol Levels — Hint! it includes getting a massage!

•June 25, 2013 • Leave a Comment

aloespiral

From the MindBodyGreen newsletter Dr. Lissa Rankin

offers 10 Fun Ways to Reduce your Cortisol Levels.

Included in the list are:

Meditation 

Laughter

😺 Pet Therapy /  🐾 Playing with animals  🐺  🐈  🐕  🐎

dogswaterplaying

Creative Self expression

Shifting to thinking more about others / Giving generously

Practicing yoga, tai chi, qigong, or dance forms.

Under this 6th helpful cortisol reducing tip, Lissa has thoughtfully included the following super fabulous

recommendation, one that this Breathe Easy Massageworks practitioner is 100% on board with!:

You can also get a massage, the ultimate relaxation response activator. A nurturing massage not only relaxes your muscles, it relaxes your nervous system and kicks those self-healing mechanisms into high gear.

Join a group / Alleviate loneliness

Take your leap of faith

See slideshow of the 10 stress reduction tips HERE

leapoffaith

Empower and Celebrate the Women in Your Life!

•May 11, 2013 • Leave a Comment

Womens-Day-image

Direct to you from the Institute for Integrative Nutrition,

here are several ways to lift up, empower and celebrate the women in your life:

Mother’s Day Gift Ideas for a Happy Healthy May

In this category, consider indulging the suggestion to pamper

mom.. don’t forget the gift of massage!  Breathe Easy Massageworks

has a large variety of stylish gift certificates to suit most occasions.

How to Let Loose and Be Bad for a Change

27 Natural and Healthy Makeup Products

massageonshoulder

Cultivate Communication Skills

people not talking-to-each-other-cartoon-595

couplesilhouettes

More great tips for cultivating communication and boosting

“Vitamin L” the soul food vitamin..

Express Hopes and Struggles with the People Who You’re Close To

women chatting

57 Quick and Easy Healthy Recipes When they say ‘quick’, they’re not kidding!

Choose from 5, 10, 15, 20 or 30-minute prep time options.

Feed your Hunger, Health and Happiness

Technology Time-Out

3 Steps to Visualizing Your Dreams

5 Ways to De-Stress in 5 Minutes

womenmoonjumping

6 Healthy Habits for Women at Any Age

Reproductive Health Supporting Foods

The following video share was not included with Institute for Integrative Nutrition’s

Healthy Mother’s Day tips, but contains empowering, and potentially quite liberating

information.  Happy menu planning!

Engine 2 Kitchen Rescue with Rip Esselstyn

Healthy Weight Loss Resources

•May 9, 2013 • Leave a Comment
After listening in to many of the Food Revolution Summit broadcasts
over the past week, I recently wound up back on the Food Revolution Summit’s
webpage.  Serendipitously stumbling onto the film resources page and then having the
opportunity to watch “Fat, Sick and Nearly Dead”, I got thinking about all
of the many amazingly effective nutritional and dietary resources and support
that’s available for people embarking on lifestyle and food program changes.
Without further ado, here is my updated list since an earlier blog post from April of 2011.
Book description: This comprehensive book is your complete guide to true lifetime weight control. The straight-forward yet lighthearted text and illustrations will guide you successfully to your goal weight.Helps you look good and feel good!More energy: The 8-week start-up plan will get you quickly on your way to a lifetime of vigorous health and slimness. Powerhouse techniques focusing on your attitudes and behaviors insure you of positive thinking, reduced stress and maximum motivation all the way to your goal weight.Better health: By following the THINNER WINNERS program you’ll be in better shape, inside an out, than you’ve ever been in your life. Learn how your thoughts directly influence your health and how to get your body into optimal condition. Fill yourself with delicious food (recipes and menus included) and open your eyes to nutrition reality. Firm up and stretch out your muscles and feel stronger and more robust than you ever thought possible.About the Author:Roseanne Strull was a frustrated, obese yo-yo dieter for nearly forty years before she developed the THINNER WINNERS solution. Following the principles in this program she went from 272 to 135 pounds. Now she is thin for life, having successfully and confidently maintained at goal for over six years. Today she’s an energetic consulting nutritionist and award-winning speaker. She founded THINNER WINNERS with the intention of making a real difference in peoples lives. Roseanne is the genuine article. She’s been there! She knows what it feels like to walk in your shoes…and what it feels like to win!
Green for Life: The Updated Classic on Green Smoothie Nutrition
Green for Life details the immense health benefits of greens and suggests an easy way to consume them in sufficient quantities: the green smoothie. This quick, simple drink benefits everyone, regardless of lifestyle, diet, or environment. Green smoothies eliminate toxins, correct nutritional deficiencies, and are delicious as well.
PleasurableWeightLoss.com is devoted to helping women around the world discover the secret to losing weight without punishment or restriction.Created by weight loss expert Jena la Flamme, this feminine approach to slimming down teaches you how to trust and work with the wisdom of your body, rather than fighting and struggling against it. By learning how to incorporate more pleasure in your life, you learn how to actually enjoy the process of losing weight, and keeping it off. – See more at: http://www.pleasurableweightloss.com/weight-loss-programs#sthash.blu223r1.dpuf
PleasurableWeightLoss.com is devoted to helping women around the world discover the secret to losing weight without punishment or restriction.Created by weight loss expert Jena la Flamme, this feminine approach to slimming down teaches you how to trust and work with the wisdom of your body, rather than fighting and struggling against it. By learning how to incorporate more pleasure in your life, you learn how to actually enjoy the process of losing weight, and keeping it off. – See more at: http://www.pleasurableweightloss.com/weight-loss-programs#sthash.blu223r1.dpuf
PleasurableWeightLoss.com is devoted to helping women around the world discover the secret to losing weight without punishment or restriction.Created by weight loss expert Jena la Flamme, this feminine approach to slimming down teaches you how to trust and work with the wisdom of your body, rather than fighting and struggling against it. By learning how to incorporate more pleasure in your life, you learn how to actually enjoy the process of losing weight, and keeping it off. – See more at: http://www.pleasurableweightloss.com/weight-loss-programs#sthash.blu223r1.dpuf
PleasurableWeightLoss.com is devoted to helping women around the world discover the secret to losing weight without punishment or restriction.Created by weight loss expert Jena la Flamme, this feminine approach to slimming down teaches you how to trust and work with the wisdom of your body, rather than fighting and struggling against it. By learning how to incorporate more pleasure in your life, you learn how to actually enjoy the process of losing weight, and keeping it off. – See more at: http://www.pleasurableweightloss.com/weight-loss-programs#sthash.blu223r1.dpuf
Available for viewing immediately (free access but with commercial breaks):
to view Fat, Sick, and Nearly Dead without commercial breaks:
http://shop.jointhereboot.com/fat-sick-nearly-dead-dvd-p/fsd_dvd.htm
Joe Cross found himself, at age 40, weighing a whopping 300 plus pounds, and on a daily diet of the steroid Prednisone to manage the painful autoimmune condition that was making his life miserable. He decided to make a major change, so he did something radical: he decided to embark on a sixty-day “Reboot” to give his body a chance to detoxify and heal itself. For two straight months, he drank only fresh fruit and vegetable juices – no solid food of any kind, no soda, no coffee, no alcohol. He decided to turn his Reboot into a journey across the U.S. and bring a film crew along to capture him talking with the people he met along the way, sharing his experience (and his juice). He made a hugely inspirational film about the experience, also called Fat Sick & Nearly Dead. This book details his journey. Includes forward by Joel Fuhrman, M.D. and afterword by Dean Ornish, M.D.

Dr. Fuhrman’s Eat to Live
http://www.drfuhrman.com/shop/ETLBook.aspx
provides novel and important insights into weight gain, and explains how and why a diet of high micronutrient quality leads to the sensation of true hunger and maintenance of a healthy weight.  It instructs readers on how to leave behind the discomfort of toxic hunger, cravings, and addictions to unhealthy foods.
Losing weight under Dr. Fuhrman’s plan is not about willpower: it is about knowledge. The key to this revolutionary diet is the idea of nutrient density expressed by the simple formula:  Health= Nutrients/Calories. When the ratio of nutrients to calories is high, fat melts away, and health is restored. Losing 20 pounds in two to three weeks is just the beginning.

Dr. Fuhrman’s Steps to Good Health with High Nutrition Foods:
http://www.youtube.com/watch?v=c3inIskvVgI

“The body’s already a self-healing self repairing machine
if you fuel it properly.”  – Dr. Fuhrman
LimeJuice-850x400
Neal Barnard, MD’s 21-Day Weight Loss Kickstart:

21-Day Weight Loss Kickstart: Boost Metabolism, Lower Cholesterol, and Dramatically Improve Your Health

Book description:
For years, Dr. Neal D. Barnard has been at the forefront of cutting-edge research on what it really takes to lose weight and restore the body to optimal health. Now, with his proven, successful program, in just three short weeks you’ll get fast results-drop pounds, lower cholesterol and blood pressure, improve blood sugar, and more. With Dr. Barnard’s advice on how to easily start a plant-based diet, you’ll learn the secrets to reprogramming your body quickly:

· Appetite reduction: Strategically choose the right foods to naturally and easily tame your appetite.

· Metabolism boost: Adjust eating patterns to burn calories faster for about three hours after each meal.

· Cardio protection: Discover the powerful foods that can help reduce cholesterol nearly as much as drugs do in just weeks.

Whether you are one of the millions who are anxious to get a jumpstart on weight loss or who already know about the benefits of a plant-based diet but have no idea how or where to start, this book is the kickstart you’ve been waiting for. Complete with more than sixty recipes, daily meal plans for the 21-day program, tips for grocery shopping, and more, this book will teach you how to make the best food choices and get your body on the fast track to better health.

 

StopEatingSomanyvegetables

 

Additional Kickstart Programs

The New Detox Diet: The Complete Guide for Lifelong Vitality With Recipes, Menus, and Detox Plans [Paperback]
Even after years of a damaging lifestyle or bad eating habits, you can break the cycle of addiction and achieve greater vitality and improved overall well-being. An expanded edition of the best-selling THE DETOX DIET, featuring 50 new recipes and menu plans not available in previous editions, written for those who would like to make detoxification a lifestyle choice. Each chapter ends with a summary of the most important rules for detoxification from each substance. THE DETOX DIET has sold more then 100,000 copies.

Product Description: Root for Charles, John and Garnet as they try to buck the system of pills and procedures and outfox their heart disease and diabetes. When their doctors inform them they can’t get better, our intrepid trio tells the doctors to think again. Charles, John and Garnet decide to take on their diseases by drastically changing their diets. We all know making resolutions is easy; sticking to them is the hard part. With lighthearted animation, piercing expert interviews and a feisty attitude, CHOW DOWN is the moving story of the success you can achieve when you rewrite the recipe for a healthy life.

Recipes and tips:

Lindsay S. Nixon’s recipe shares, meal plans and shopping guidelines

Nagging Hip Pain and its Connection and Implications for Accompanying Foot Pain

•March 21, 2013 • Leave a Comment

hip stretches

photo credit: http://funkroberts.blogspot.com/2008/04/bad-hips-here-is-some-therapy.html

Are you experiencing hip pain that seems sometimes constant and excruciating, which causes a limp while walking, or problems while lying on your side at night, or perhaps difficulty rising from a chair and/or the inability to stand up straight?
Are you struggling with finding a stretching movement or change of position that succeeds in relieving the pain, or having trouble lying down comfortably and walking normally?
Have the outside edge/s of your feet (or has one individual foot) been feeling tingly, weak or painful, but you haven’t yet been able to pinpoint or name one particular activity or incident that you can attribute the bizarre pattern to?
Then this article may be for you!
Before this discussion gets underway, please allow me to brief you on the definition and general nature of trigger points,
those hyper-irritable spots in muscles, that when pressed on often refer a sensation distant to the area of contact.

Osteopath Richard Bachrach of the Center for Sports and Osteopathic Medicine explains..
Trigger points (TrP) are foci of hyperirritability in muscle, fascia or ligaments (connecting bone to bone as in joints). They are characterized by taut fibrous bands, a twitch response when stimulated, and constant areas of referred pain. The pain patterns thus produced are called myofascial pain syndromes.
Active TrPs are always tender. They prevent full lengthening of the muscle and weaken it. Direct compression, stretching, or other sources of irritation such as accumulation of the toxic chemical byproducts of muscle metabolism, or lack of oxygen, will ignite the TrP. From it, localized pain is produced in a specific area with associated autonomic changes. These may include increased or reduced skin temperature, sweating or dryness. The area of referred pain is often distant from the TrP.

Let’s first explore the possible symptoms arising from gluteus minimus  (outer hip muscle) trigger points..

The superior gluteal nerve arises from L4 through S1 and innervates the gluteus minimus, gluteus medius and tensor fascia lata. When the nerve is compromised due to trauma, disc involvement or other factors, the supporting action of these muscles are diminished. When the patient tries to balance on one limb, the pelvis falls on the side of the raised limb indicating a positive Trendelenburg sign. The referred pain from trigger points in the gluteus minimus may be constant in duration, severe in intensity and may cause the patient to limp when they walk. The discomfort may also interrupt their sleep if they roll onto the effected side. -Nationally Certified Therapeutic Massage and Bodywork massage therapist David Kent writing on Pseudo-Sciatica and Gluteus Minimus Trigger Points in a May of 2011 Massage Today issue.

The gluteus minimus can be easily overlooked, says David, since the referred pain from this muscle is felt so deep and remotely from the location of the trigger points.  An analysis of the gluteus minimus muscle’s anatomy and trigger point pain referral patterns clarifies how the function of this thigh abductor helps keep the pelvis level during single limb weight bearing and hints at the potential for a spillover connection (or the satellite nature of gluteus minimus trigger points) by way of the peroneal muscle tendons that attach into the foot.   Trigger points harbored in the anterior fibers of the gluteus minimus can refer into the lower buttock, down the lateral aspect of the thigh, and then further into the fibular region of the leg where the peroneal muscles are found.


Activation of Trigger Points (in the gluteus minimus muscle)
Myofascial trigger points in the gluteus minimus muscle may be activated or perpetuated by sudden acute or repetitive
chronic overload, SI joint dysfunction, injection of medications into the muscle, and nerve root irritation. Perpetuating factors may include prolonged immobility, tilting the pelvis by sitting on a wallet, postural distortions and unstable equilibrium when standing.  Gluteus minimus TrPs may be activated by an acute overload imposed by a fall; by walking too far or too fast, especially on rough ground or over uneven terrain; or by overuse in running and sports activities, such as swimming, tennis and handball.

This fan-shaped hip muscle has the potential to refer pain into the lateral calf, AND, according to Travell and Simons’ Myofascial Pain and Dysfunction Trigger Point Manual  (scroll down to Ch. 9 once on this page.  It will be approximately 13 pages beyond the Gluteus Medius referral pattern chart on p. 151 of Ch. 8), this muscle can also refer pain into the lateral ankle, and even to the foot, because of the anterior gluteus minimus muscle’s potential to activate lateral leg trigger points, which can then spill over and induce satellite trigger points in the peroneal muscles located on the outside of the calf.
Note referral zone of Gluteus Minimus in Image 1B   (scroll about 1/3 of way down screen to view).
Trigger points in the gluteus minimus and the gluteus medius will restrict adduction* of the thigh. *Remember adduction is the movement of bringing the thigh towards and/or across the midline of the body.
So, how does one correct a gluteus minimus trigger point pain pattern?  Activities that impose unusual stress on the muscle, such as vigorous sports and hiking, need to be avoided for a time.  Athletic training through incremental conditioning should be integrated and routinely implemented into one’s recreational or sports program.  A person can try using their body weight to achieve deep ischemic compression right on top of the gluteus minimus trigger points located under the tender area at the top of the femur by using a tennis ball to slowly apply a stripping massage. Leaning against a smooth wall while slowly rolling the tennis ball at a rate of about 1 inch every 10 seconds, moving towards either the iliac crest or the sacrum and following the natural layout of the gluteus minimus muscle fibers, can often be quite effective, especially when followed by application of moist heat.

Referred Pain into the Lateral Aspect of the Foot by Peroneal Muscles:
Peroneus longus and peroneus brevis (Refer to page  374 here for an excellent anatomical diagram) trigger points (TrPs) project pain and tenderness primarily to the region over the lateral malleolus of the ankle, above, behind, and below it; they also extend a short distance along the lateral aspect of the foot. A spillover
pattern of the peroneus longus TrPs may cover the lateral aspect of the middle third of the leg.
See: Ch. 20, Peroneal Muscles, Travell and Simons Myofascial Pain and Dysfunction

Consider for a moment the anatomy  of the Peroneal Muscles:

  • Peroneus Longus: The most superficial and the longest of the three muscles, this muscle attachesThe Peroneal Muscles superiorly to the head of the fibula, along the upper half of the lateral aspect of the fibula, and to the intermuscular septa. The tendon of this muscle wraps around behind the lateral malleolus and then across the sole of the foot to attach inferiorly to the medial cuneiform and first metatarsal bones. The Common Peroneal Nerve passes between the two upper attachments of this muscle on the fibula.
  • Peroneus Brevis: This muscle is shorter than the peroneus longus and lies partially underneath it. It attaches superiorly to the lower 2/3 of the fibula, and its tendon joins the tendon of the peroneus longus as it wraps behind the lateral malleous. It then attaches inferiorly on the lateral aspect of the fifth metatarsal bone on the foot.

Note that both the peroneus longus and the peroneus brevis have tendon attachments on the foot.

http://www.triggerpointtherapist.com/blog/peroneous-trigger-points/peroneal-trigger-points-ankle-pain/

Associated Trigger Points

Referred pain that shoots down the leg from gluteus minimus trigger points (side sciatica) may activate trigger points in the peroneal muscles. Additionally, the presence of gastrocnemius trigger points, soleus trigger points, and the tibialis anterior trigger point may weaken their respective muscles and in turn overload the peroneal muscles, causing trigger points to form in them.  Unaddressed trigger points of the quadratus lumborum can act as perpetuators of satellite gluteus minimus trigger points as well.

Writing for the Trigger Point Therapist Network and Information Resource, Dr. Laura Perry, in her article; “Gluteus Minimus Trigger Points: A Small Muscle with a Big Mouth” emphasizes that “Even though it’s a small muscle, its numerous trigger points have a very large distribution of referred pain.”  She states that Dr. Travell (Janet G Travell, M.D. of the infamous Myofascial Pain and Dysfunction trigger point volumes authoring fame) refers to the gluteus minimus as the “Psuedo-Sciatica” muscle because its trigger points can refer pain that mimics the symptoms associated with true neurological sciatica.
If you’ve been experiencing mysterious pain, tingling, or weak sensations on the outside of your foot or lateral leg, you may want to consider the possibility of a false radiculopathy, also known as a pinched nerve:

From pages 173-4, Vol. 2 of Janet Travell and David Simons’ Trigger Point Manual:
The gluteus minimus is a potent myofascial source of pseudoradicular syndromes. [Note that the word pseudo means
false; i.e., not real –athough your subjective pain level may belie this fact.]  The symptoms produced by TrPs (trigger points) in the anterior fibers of the muscle may be mistaken for an L5 radiculopathy, and symptoms from the posterior fibers mimic an S1 radiculopathy. Knee pain that suggests an L4 radiculopathy is not characteristic of gluteus minimus TrPs. Sensory or motor deficits and paresthesias in a nerve-distribution pattern, imaging of the spine, and electrodiagnostic tests   http://www.knowyourback.org/Pages/Treatments/AssessmentTools/ElectrodiagnosticTesting.aspx    http://orthoinfo.aaos.org/topic.cfm?topic=a00270 can distinguish neurogenic from TrP-referred pain.

Corrective actions to restore proper function and flexibility of the peroneal muscles include wearing shoes that provide a good arch and foot support; eliminating under thigh compression when seated, avoiding walking on a slanted sidewalk and/or running on a track or road surface that’s slanted, and avoiding wearing high or spiked heals.  Other hugely therapeutic approaches involve: doing a peroneal stretch while in a warm bath or hot tub, practicing postisometric relaxation techniques, and doing gentle passive stretching of the peroneus longus and peroneus brevis muscles while grasping the forefoot, fully inverting and adducting it, then pulling it upward into dorsiflexion.

Nicole Nelson writing in a November 2012 edition of Massage Today describes

Peroneal Tendonitis (tendinosis) syndrome

http://www.aofas.org/footcaremd/conditions/ailments-of-the-ankle/Pages/Peroneal-Tendonitis.aspx

Although the peroneals are chiefly regarded as everters of the foot, a lesser known, yet very cool fact about the peroneus longus muscle is that it helps in the stabilization of the big toe. This stabilization plays a large role in the appropriate winding of the plantar fascia during gait, known as the windlass effect. Any individual that is forced to move laterally (i.e. tennis or basketball player) places a high demand on these muscles as they act to stabilize and prevent inversion of the ankle. Running or walking on uneven surfaces such as a trail or soft sand will also challenge these muscles. When life is good, the peroneals, along with tibialis anterior and posterior, control inversion and eversion of the ankle and keep the structures of the foot and ankle out of harms way. As we all know, life isn’t always good and injury results. Let’s take a look at the peroneals involvement in ankle instability and go over some massage strategies that will help our clients reduce their pain possibly prevent future injury.
I certainly do suggest relieving trigger points in these muscles with local compression. I would also recommend cross fiber friction to the areas that feel particularly glued down. For this work, I usually position clients in a sidelying position, with the involved leg up and bolstered. Sherrington’s law of reciprocal inhibition states that a hypertonic antagonist muscle may be reflexively inhibiting it’s corresponding agonist. If we consider this law in conjunction with Janda’s insights, it stands to reason that most of the deep stripping should be performed on the posterior tibialis, gastrocnemius and the soleus muscles. Additionally, contract/relax methods of stretching will be helpful in normalizing these overly tightened tissues. Naturally, not everyone fits into the tonic/phasic mold outlined by Janda; therefore, each client should be assessed and evaluated for their unique set of tightness and restrictions.The Peroneals – Anatomy and Function by Nicole Nelson  http://www.massagetoday.com/mpacms/mt/article.php?id=14672

If you’re ready to eliminate once and for all your peroneal and/or gluteus minimus trigger points, or would like to experience myofascial unwinding of the hips and calves, the softening of hypertonic musculature through carefully applied stripping and compression moves, as well as engagement of somatic contract/relax methods and a thorough unwinding of these overly tightened tissues, give Breathe Easy Massageworks’ myofascial and trigger point release therapy trained practitioner a call today!

Ten-Minute Stress Breaks for Travelers on the Go

•June 24, 2012 • Leave a Comment

Image

Yoga-On-The-Go with Jennifer Maagendans

Spread out a yoga mat & create a peaceful oasis wherever you are.. and follow along with Jennifer’s wonderfully relaxing imagery and precise, sparklingly clear guidelines
http://www.youtube.com/watch?v=-eqgOgr80Uo&feature=plcp

Self-guided yoga sequences with online instruction
Very Inspiring yoga website!:
http://www.myyogaonline.com/

A few of our excellent yoga studios here in the Downeast Maine/Acadia region..

The Yoga Place  79 Main St. 3rd Floor, Ellsworth

Cattitude Yoga   53 Main St Bayside Landing 2nd Floor, Bar Harbor

Featherlane Studio  18 Big Rocks Rd, Bass Harbor

Om Land Yoga (formerly Central and Mill Streets yoga studios) 9 Central Street, Suite 401, Bangor

Outside Recreational Retreat Yoga for Women..

Raven RetreatSteuben, Washington County, Maine   Yoga led by Registered Maine Recreational Guide and Neuromuscular Masssage Therapist Rose Wingo

Blissing Out: 10 Relaxation Techniques To Reduce Stress On-the-Spot

http://www.webmd.com/balance/stress-management/features/blissing-out-10-relaxation-techniques-reduce-stress-spot

An Uncluttered Life  (Think about Shopping in order to Stop Shopping)
http://happiness-project.com/topics/videos/

11 Tips for Cutting Down the Number of Things You Buy

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And last, but not least!..

Try an Invigorating Seated Massage from Breathe Easy Massageworks!

Benefits of Chair Massage

  • Boosts energy, alertness, and productivity
  • Increases Circulation
  • Reduces muscle tension and pain
  • Helps prevent Repetitive-Stress Injuries
  • Relaxes and rejuvenates
  • Relieves emotional stress

Japanese Acupressure Massage Description

If you’re traveling with a companion, and are interested in receiving tandem massage appointments,

Breathe Easy Massageworks also offers COUPLES MASSAGE.