M A SSA GE A ND YOGA m agazine A Cu ppi n g Revo l u t i o n Sl eep I nt er r upt ed
Th e Deep Si x :
Issu e 2
LettingGoOf Emotional Tension InOur Hips
RestlessLegs Syndrome
Ex pl ori ng Th oraci c Outl et Syndrome
InThisIssue Fr om The Edit or
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The Deep Six: Let t ing Go Of Em ot ional Tension I n Our Hips
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Explor ing Thoracic Out let Syndr om e (Not So Happy Feet ) Mor t on's Neur om a
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Anat om y Of A Flip Flop
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The Evolut ion Of A Cupping Revolut ion Sleep I nt er r upt ed, Rest less Legs Syndr om e
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Risk Of St r oke I ncr eases Am ong GenExer s Follow Your Hear t Chakra
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Medecinal Teas - Ext raor dinar y Healt h Benef it s
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Magnesium , Nat ur e's Miracle Muscle Relaxant 3 Tips For Minim izing Post -Wor kout Muscle Sor eness
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Fr om th e Editor
Susan Anderson RMT, Editor - Massage and Yoga Magazine
The last two months have been both busy and exhilarating! Our launch of Issue 1 presented a few minor glitches that are now happily resolved. I received a few emails from those who wanted to have the magazine sent to them in print. The team at Massage and Yoga Magazine decided early on that we would not be offering the publication in print simply because we want to make as little impact on the environment as possible. (Yes, we are Tree Huggers!) Overall, the feedback has been so positive and extraordinary, at this point of our journey, we couldn't ask for more. We are sincerely grateful for your support and help promoting Massage and Yoga Magazine and please keep sending us your comments and ideas. This project is a collaboration of hearts and minds and we want to grow together, with you. Namaste, Susan
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AnandaBalasana (Happy Baby Pose)
Written by Jennifer Briggs-Cole/
The DeepSix: LettingGo OfEmotional TensionIn Our Hips
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Our hip muscles are where our emotions often settle. They are the muscles we use to guard our bodies against physical threat. When in danger we may curl into a fetal position for protection. If we become distraught, or start to cry, it is again the fetal pose we curl into to feel secure. This curling motion, regardless of the trauma, starts at the hips. During this movement the hip muscles engage, and may never completely release, even after the trauma seemingly subsides. It is this continuous holding that traps both muscular and emotional tension. Over the years this tension may continue to build due to feelings of fear, anxiety and sadness. The issues are in the tissues so to speak. They will remain so until we bring them to the surface. It is through the stretching of these muscles that the release of past tension and emotion will ensue. When referring to our hip muscles we usually think of the gluteus maximus and the hip flexors. However, there are six little known smaller muscles that lay deep
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inside the hip. These muscles play important roles in hip integrity, creating lift through the pelvis, and assisting with movement of the leg and hip. They are referred to as the deep six. Whereas the glutes and hip flexors are postural muscles (slow-twitch), the deep six are phasic muscles (fast-twitch) and are more suited to movement. The deep six hip muscles laterally rotate the leg in the hip joint, turning the leg outward. In concert with other muscles, they are also hip stabilizers and hip extensors. When you walk the deep six help stabilize and open the hip of the working leg. When the legs are fixed, meaning that they cannot respond to the deep six muscles by turning out, activating them moves the tailbone, pubic bone and iliac spine (top, front of the hip bone) up. When you engage an outward wrap of the thighs in a spiral that lifts up under your buttocks near your sit bones while keeping your legs in a fixed position, you are taking advantage of the hip opening, and pelvis and
spine lifting qualities of the deep six.
War r ior t w o is a great example of a posture when properly executed that engages the deep six. The deep six muscles attach to the inside of the greater trochanter. They fan out to different locations around the bottom of the pelvis.
"Over the years this tension may continue to build due to feelings of fear, anxiety and sadness. The issues are in the tissues so to speak.." Thesemusclesinclude: ? piriformis ? gemellus superior ? obturatur internus ? gemellus inferior ? obturatur externus ? quadratus femoris
When you have the glutes and deep six working in balance you have a much better functioning hip and butt area. It is interesting to note that many lower body nerves thread through and around the deep six muscles. The sciatic nerve moves behind the piriformis and in some cases overactive piriformis muscle contributes to sciatic pain. While experiencing tightness or pain in your hips it is important to remember the mind body connection. Acknowledging both the emotion and the experience will help you to work through them and to let go. Hip opening postures are a powerful place to start. Remember to go slow and to be patient with yourself. Releasing these emotions takes time and can be overwhelming. Trust that although difficult this experience is leading you to your highest potential and truest self. Below we have included five different postures that may help guide you on your way to relief.
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SuptaBaddhakonasana (Reclin in g Bou n d An gle Pose) Lie down on your back with the soles of your feet together and your knees wide apart and then lengthen your inner thighs. Slide a pillow or block under each knee for support. Allow your legs to rest on the blocks or pillows. Extend your arms into a T-shape or overhead. Make sure the back of your head is resting on the mat and you can find some comfort in this pose. Stay for about three minutes, breathing deeply. Notice if you?re holding onto any tension, especially around the hips or buttocks and allow yourself to surrender into this posture.
ParsvaBalasana (Th r ead t h e Needle Pose) Slowly draw the knees in towards your chest and rock side to side. Cross your right ankle above your left knee. Place your left foot flat onto the floor and release your arms down by your side.
Notice the sensation in your right outer hip. Stay here or hug your left knee in towards your chest and interlace your fingers behind your left thigh. If your head starts to lift off the mat, release the left leg and keep the left foot on the floor. Start to arch the lower back a bit to feel more sensation in the outer right hip. Stay for about 10 to 15 breaths and repeat on the other side.
While experiencing -Quote Author or tightness pain in your hips it is important to remember the mind body connection. Acknowledging both the emotion and the experience will help you to work through them and to let go.
AnandaBalasana (Happy Baby Pose) From Parsva Balasana , unravel both legs and take your knees toward the outside of your ribcage.
your lower back. Keep lengthening your spine. Keep the left leg extended, or you can bend the left leg and place it underneath the right.
UpavistaKonasana (Seat ed w it h Legs Ext en ded)
Notice if your lower back is lifting off the mat. Keep your sacrum? the large, triangular bone at the base of the spine? on the mat as you lengthen your adductors (the inner thigh muscles).
Make sure both sit bones are still on the mat. If not, keep the left leg extended. On your inhale, reach your left arm up towards the sky, extending through your waist.
From Ar dh a M at syen dr asan a , unravel your legs and extend them out into a V-shape, or wider, if comfortable. Be mindful if you feel any sensation around the knees. If so, bring the legs in closer towards each other. You don?t want to feel any strain around the knees.
If you?re comfortable, grasp the outside of both feet with your hands and gently pull down onto your feet to deepen the sensation of the inner thighs.
Exhale and wrap your left arm around your right knee as you place your right fingertips down behind your sacrum.
Shift your body weight right on top of your sit bones. If your lower back is rounding, place a block or towel underneath you.
Use your core strength to maintain stability in the pelvis rather than leaning onto your right hand. Try to stay on your fingertips and keep less weight there.
Tilt your pelvis slightly forward lengthen your -Quoteand Author spine. If you?re sitting on a block or towel, stay there with your spine upright. If you are sitting right on the mat and need some more sensation in your inner thighs, walk your hands forward and move into a forward fold. Take your time when deepening into a posture.
Stay for about 10 to 20 breaths.
ArdhaMatsyendrasana (Seat ed Tw ist ) Come to a seated position on your mat with both legs extended in front of you. Make sure your weight is forward on your sit bones rather than towards your tailbone. If not, place a towel, block, or bolster underneath your butt. Hug your right knee in towards your chest and cross it over your left leg. Notice if you?re rounding
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With each inhale, have the intention to lengthen your spine, and with each exhale, have the intention to deepen the twist. Keep your chin right on top of your sternum to avoid overextending the cervical spine. Stay for about five deep cycles of breath and repeat on the other side.
Move with your breath and allow your muscles to relax. Stay for about 10 to 20 breaths.
In case you were wondering about this fabulous yoga mat... Lole Ultra Yoga Mat 5mm . Cinnabar $99 www.lolewomen.com We love, love, love this yoga mat. Your feet and hands will never slip!!!
SuptaBaddhakonasana (Reclin in g Bou n d An gle Pose)
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ParsvaBalasana (Th r ead t h e Needle Pose)
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ArdhaMatsyendrasana (Seat ed Tw ist )
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UpavistaKonasana (Seat ed w it h Legs Ext en ded)
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EXPLORI NG THORACI C OUTLET SYNDROME TOS is a blanket ter m r efer r ing to a com pr ession of the Br achial Plexus: ner ves, ar ter y and veins causing pain in one or all thr ee ar eas of the ar m , shoulder and neck . "M aking the diagnosis of TOS even m or e difficult is that a num ber of disor der s featur e sym ptom s sim ilar to those of TOS, including r otator cuff injur ies, cer vical disc disor der s, fibr omyalgia, m ultiple scler osis, com plex r egional pain syndr om e, and tum or s of the syr inx or spinal cor d." TOS is m or e com m on in w om en. The onset of sym ptom s usually occur s betw een 20 and 50 year s of age. Although M assage Ther apists can per for m or thopedic testing to under stand m or e clear ly the specific ar ea of com pr ession, these tests ar e not the m ost accur ate for the assessm ent of TOS. Doctor s usually r ecom m end ner ve conduction studies, electr omyogr aphy, or im aging studies to confir m or r ule out a diagnosis of TOS. https://www.ninds.nih.gov/Disorders/All-Disorders/Thoracic-Outlet-Syndrome-Information-Page
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Thoracic outl et syndrome Compression of the brachial plexus which runs from the cervical vertebra to the axilla. The brachial plexus is made up of t he Subclavian Nerve, Subclavian Art ery and Subclavian Vein. Neurogenic compression refers to impingement of the Subclavian Nerve.
pressure to the brachial plexus in t he sub-pect oral area where t he bundle exit s
Causes Of TOS -
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Venous compression impingement of the Subclavian Vein. Art erial compression refers to impingement of the Subclavian Artery.
Anterior Scal eneSyndrome-
hypertonicity of the Anterior Scalene Muscle and or the Middle Scalene, closing the space in which the brachial plexus pases through and applying pressure to the nerve and artery
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CostoClavicul ar Syndrome-
hypertonicty of the Subclavius muscle inferior to the clavicle closes the space for the brachial plexus to run through
Pectoral isMinor Syndrome-
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hypertonicity of the Pectoralis Minor Muscle applying
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acute trauma whiplash, fractured clavicle upper cross syndrome - poor posture repetitive strain of the shoulder - working in a job in which you are always raising your arm(s) example - XRay Technician, carrying a heavy object (example a heavy bag), pregnancy - water retention and postural changes use of crutches or hanging your arm over the back of a chair sleeping position having your arms abducted above your head and externally rotated at the shoulder cervical rib - some people have a cervical rib and of these people, 50% experience TOS symptoms misalignment of cervical vertebrae
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pain localized in arm to area of compression pain in the areas of the
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neck, pectoral region, shoulder and down the length of the arm and into the fingers due to Trigger Point referral pain Neuropraxia - where the nerve is compressed, there will be a loss of nerve conduction tingling and numbness down the arm and usually into the 3rd to
Thoracic Outlet Syndrome is actually a blanket term referringto a compression in one or all three areasbetween the cervical vertebrae and the axilla.
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5th fingers and hypothenar area muscle weakness in arm or hand swelling , coldness in arm and hand/ bluish color if artery and vein are compressed
Anat omy The Brachial Plexus originates from nerve roots of the C-Spine and T1 and passes between the Anterior Scalene and Middle Scalene. (Interscalene Triangle). After which the bundle of Nerve , Venous and Arterial fibres run beneath the clavicle and anterior to the first rib (the costoclavicular space) Finally, the brachial plexus makes its way posteriorly to the Pectoralis Minor and exits inferiorly on it's way to the axilla. "The borders of the thoraco-coraco-pectoral space include the coracoid process superiorly, the pectoralis minor anteriorly and the ribs 2 through 4 posteriorly "1
TESTINGFORTOS ModifiedAdson'sTest testsfor Anterior Scalene Syndrome -
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We can begin to see how changes in soft tissue or osseus tissue can interfere with conductivity of the bundle. -
1.https://www.ncbi.nlm.nih.gov/
In 1963, Gilroy and Meyer introduced a modification of the Adson test, the 90° AER maneuver, also called (ROOS test) Ninety degree abduction in external rotation stress test (90° ) pat ient elevat es t he arms in a ?police, hands up? posit ion. This t est is very helpful in the diagnosis of neurogenic TOS. A positive test is reproduction of the patients?symptoms of pain and paresthesia within 60 seconds but not necessarily reduction of the radial pulse. statistics found that with this test, 94% of TOS patients had reproduction of symptoms while only 24% demonstrated a diminished pulse.
Eden'sTest -testsfor presenceof Costoclavicular Syndrome -
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Allen'sTest -testsfor PectoralisMinor Compression -Quote Author
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pmc/articles/PMC3101069/ Linda Ludwig, Thoracic Outlet Syndrome, Clinical Massage Therapy, Understanding, Assessing, and Treating Over 70 Conditions
http://www.jvascsurg.org/article/ S0741-5214(07)00734-3/f ulltext?cc=y=
client is in standing position examiner palpates for radial pulse and draws client's shoulder down and back client is asked to lift their chest in an exagerated "at attention" posture positive if radial pulse diminishes or is absent oft en seen in client s who wear a heavy backpack
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client is in a relaxed sitting positing arm to be tested is abducted to 90 degrees and placed into full external rotation , elbow is flexed at 90 degrees client rotates head away from the effected side while examiner palpates wrist for radial pulse test is positive if radial pulse diminishes or becomes absent
www.physio-pedia.com
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MASSAGETHERAPYTREATMENT Treat theentireareaof theneck,chest and Hydrotherapy shoulder. -
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Reduce or eliminate the cause of compression using soft tissue and fascial techniques to reduce hypertonicity and adhesions in effect ed muscles and to reduce trigger points Scalenes, Trapezius, SCM, Subclavius, Pectoralis Minor and Major and Cervical Muscles.
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Joint mobilization techniques to effected joints - sternoclavicular , acromioclavicular and glenohumeral joints.
avoid frictions, joint play, vigorous techniques if client has a cervical rib, degenerative disc disease, rheumatoid arthritis, osteoporosis
Remedial Exercise
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Address any postural imbalances as a result of TOS - ex. hyperkyphosis.
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Reduce edema through elevation and lymphatic drainage technques - axillary node pumping, stationary circles , light effleurage towards drainage channels.
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Reduce client's sympathetic nervous system firing through diaphragmatic breathing.
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Include Passive Range Of Motion to the shoulder and neck.
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Initial treatments should be shorter and more frequent - 30 minute treatments 2 3 times a week until client can tolerate longer treatments -1 hour once a week.
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Deep moist heat to area following Trigger Point Release techniques . Contrast therapy to areas of edema. (hot and cold towels)
the following pages illustrate several yoga postures which help to open the neck and chest and lengthen the Pectoralis Minor and Major Muscles yoga postures can be held for 10 to 15 breaths before moving on to the next one
Massage Therapy , An Approach To Treatments, Fiona S. Rattray RMT, Thoracic Outlet Syndromes
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Anuvittasana Standing Back Bend In a standing position with
feet together. Raise arms to shoulder level and flex at the elbows. Press feet into the ground, draw your thighs together to maintain balance. Draw the shoulders downward and towards each other.
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Ustrasana Camel Pose (Intermediate Level) Begin in a kneeling position and bring your hands to your hips. Bring the elbows back and towards each other. Press down on the hips, puffing out your chest. Contract the quadriceps and push the shins into the floor (isometrically contracting the knees together)
Source: Ray Long, MD FRCSC, Anatomy of Backbends and Twists
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Ustrasana Camel Pose (advanced level) After practising Ustrasana with the hands on the hips for a while and you feel like you have enough flexibility, allow your hands to fall from the hips to reach the soles of the feet. Activate the erector spinae and quadratus lumborum to bend the back. Engage the Gluteus Maximus. This helps to tilt the pelvis backwards. The hamstrings work synergistically with Gluteus Maximus to support the posterior tilting of the pelvis. As you deepen into the pose, relax the hamstrings to prevent them from flexing the knees. Contract the Posterior Deltoids to extend the shoulders and contract the rotator cuff muscles to externally rotate the shoulders. Supinate the forearms to rotate the palms externally and push down on the feet. Source: Ray Long, MD FRCSC, Anatomy of Backbends and Twists
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Sukhasana Variationor Seated Lateral Stretch Starting in a seated position with legs crossed. Place your right hand on the ground beside your hip and lift your left hand up and over your head and stretch outwards to the right. Bend at the right side of your waist. Draw hips into the ground , lift up through the chest and long in the spine before reaching over to the right side.
Source: blog.nasm.org, Heart Opening Yoga Poses For Upper Cross
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(Not SoHappy Feet) M ORTON'S NEUROM A
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Morton's Neuromais one of those foot pathologies that we learned about briefly in Massage Therapy School but it took years before having an opportunity to treat a client who was actually experiencing it. I would soon learn that Morton's Neuroma is a very common condition of the foot and women experience this condition 8 to 10 times more than men do. The cause is not entirely known but for a series of unfortunate events and aggravating stimuli, some people develop this painful condition and others don't. 1. The digital nerve between the third and fourth metatarsal becomes compressed and swollen. 2. The inflamed nerve runs beneath the metatarsal ligament and becomes further irritated by rubbing against it due to lack of space. 3. Et voila, the myelin sheath surrounding the nerve between the 3rd and 4th metatarsal develops fibrosis at the area of irritation. Initially, the digital nerve becomes compressed for any of the following reasons: -
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wearing high heel
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shoes for long periods of time wearing shoes that are too narrow high impact activity such as running
Painisil l icitedwhenthe nerveiscompressed.
Symptoms -
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aching and burning sensation in the forefoot pain referring towards the lateral aspect of the lower leg
HowToTest For Morton's Neuroma? -
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Place your index and thumb on the dorsal and plantar aspect of the 3rd and 4th intermetatarsal space. With your other hand, compress the forefoot. Squeeze the metatarsal heads together. Test is positive if pain is ilicited or if you feel a "click". "Mulder 's click" is a motion felt when the Neuroma moves between metatarsal heads.
Rel ievingfactors -
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rest and cold foot baths wearing wider shoes or box-toed shoes (How lovely!) limit high impact activities which compress the nerve
TreatingMorton's Neuroma With MassageTherapy Massage is considered a "conservative" treatment for Morton's Neuroma and should be explored before other "not-so-conservative" options. * * * You should refer your client to a chiropodist or orthotics specialist while they are undergoing massage treatments. Client may need orthotics or a pad to splay the toes out for increased comfort.
Hydrotherapy -
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Specific Treatment Reduce hypertonicity and Trigger Points in Gastrocnemius, Soleus and Peronneal Muscles Techniques include: Trigger Point Release, Muscle Stripping, PNF Stretching for posterior calf muscles
Morton'sNeuroma Exercises Manual Pl antar Fascia Stretch -
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Client isSupine -
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Pillow the lower leg and foot for comfort Reduce adhesions and Trigger Points in Flexor Digitorum Longus, Flexor Hallucis Longus Joint Mobilizat ions : anterior/posterior glide of metatarsal heads may open space for nerve
Wal l Stretch -
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hold heel in one hand and ball of the foot and toes in the other pull the toes into dorsiflexion to stretch the fascia along the plantar aspect of the foot hold 20 - 30 seconds
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facing a wall, place your hands on the wall in front of you at about shoulder height bring one foot back to stabilize your form bring the effected foot towards the wall and place the plantar aspect of the forefoot and toes on the wall in dorsiflexion bend your knee and lean in towards the wall you should feel a
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Contrast Foot Baths after long periods of standing or when feet are tired - add 2Tbs freshly grated ginger or powdered ginger as an additive to water (increases circulation) cold foot bath or ice if there is an increase in inflammation
stretch along the bottom of the foot hold 20 - 30 seconds if stretch ilicits pain in area of Morton's Neuroma - avoid this stretch!
ContraindicationsToMassage Therapy -
uncontrolled diabetes vascular dysfunction
Other treatment optionsfor Morton'sNeuroma Morton's Neuroma sufferers may have to explore other options for therapy such as Ultrasound, Corticosteroid Injections, Sclerosing or Alcohol Injections, and in some cases Surgical Neurectomy. Sour ces: http://www.drpribut.com/ sports/spnerve.html www.orthoinfo.aaos.org
Unt i l one i s commi t t ed t her e i s a hesi t ancy, t he chance t o dr aw back. The moment one def i ni t el y commi t s onesel f t hen Pr ovi dence moves t oo. Al l sor t s of t hi ngs occur t o hel p one t hat woul d ot her wi se never have occur r ed. What ever you can do, or dr eam you can, begi n i t . Bol dness has geni us, power and magi c i n i t . - Johann Wol f gang Von Goet he
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A NA TOM Y OF A FLI P FLOP
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As soon as the warm weather hits, I, like so many others would reach for my flip flops and wear nothing else on my feet all summer long. I have them in nearly every colour and for every occasion from casual to semi-sort-of-formal. Flip flopping under the bright sun and blue skies over any imaginable terrain. You are probably saying to yourself: ?There is a price to pay for wearing such decadent footwear.? Well yes, there is and it came in the form of a painfully long Plantar Fasciitis in my left foot! I could go on and on about Plantar Fasciitis in this articlepost, but I?d rather share with you what I?ve learned about the structure of flip flops and how they are not made to our anatomical advantage. Experts agree that this popular footwear can cause serious problems for the feet. Researchers at Auburn University have found that wearing flip-flops alters one?s gait in subtle ways that can lead to serious foot problems. ?The Auburn team videotaped 39 flip flop-wearing volunteers and noticed how they scrunched their toes to keep the flip flip on the foot while the heel lifted in the air. This motion stretches the plantar fascia,
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the connective tissue that runs from heel to toe, causing inflammation and pain along the sole, heel spurs and tired feet in general." 1 Flip flops do not have straps to support the ankle which puts you at greater risk of eversion sprains and ligamentous tears. Lack of arch support puts increased stress on the Plantar Fascia which can lead to burning pain and inflammation in the heel and arch of the foot when walking. Flip flops often have a completely flat sole which offers no natural support for the arch of the foot. Lack of support in this area forces the head of the talus medially into a valgus position. This can often be seen in someone with Pes Planus or flat feet.
sturdy sole, built-in arch support and high-quality, soft leather straps to minimize blisters. In case you?re still wondering as I did if it is possible to maintain your "COOLNESS? this summer while wearing comfortable, sensible footwear, the answer is UNEQUIVOCALLY, ABSOLUTELY YES!
Although summer feels like our shortest season, the effects of wearing poor footwear can lead to long term pain and discomfort in other areas. Because we are forced to take shorter strides while walking in flip flops, our ankles turn inward putting stress on the knees and hip joints as well. If you still want to wear flip flops, wear them for short periods of time, for example at the pool or the beach and even at the gym while getting changed. A better solution is to look for a style of shoe that has a
http://www.livescience. com/7520-flip-flops-bad-f eet.html Health Effects of Flip Flops On Your Feet, Zoc Docs
Th e Evo l u t i o n Of A Cu ppi n g Revo l u t i o n
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Since the beginning of time, humans have been using suction as a method of removing unwanted substances from the body. If you can imagine yourself at some point getting a splinter in your finger, and perhaps not being close to a tweezer, or topical ointment - you may have found yourself sucking on your finger to try to remove the invading organism.
There is archaeological evidence found of cupping vessels carved out of bronze.
This is exactly how Cupping began...
There are variations on how this practice was used within cultures, based on what the greatest health concerns were for a particular culture and geographical group at the time.
We are not exactly sure where or when cupping originally began to develop as a healing modality, but it was well documented in one of the first written medical documents - the Egyptian Ebers Papyrus 1550 BCE (Chirali, 1999). It is indicated that cupping moved through the trading routes of Asia and throughout Europe.
Famous physicians such as Galen (131-200 AD) and Paracelcus (1493-1541) and Ambrose Pare (1509-90) discussed effective techniques. This healing modality was wisely used amongst European and American physicians until the late 1890s. (Chirali 1999)
For example, in Africa, cupping was performed with the use of an animal horn, used mostly to draw out venom from poisonous snakes and animal bites. This would be a great threat in Africa, and less so in other locations around the world.
In Ancient Greece, the use of cupping and bloodletting were a popular healing modality.
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Most people are familiar with cupping from its use in Traditional Chinese Medicine, and until recently, TCM practitioners would have been the most common health provider to apply this modality on their patients. Certainly, Traditional Chinese Medicine was an extremely advanced and sophisticated form of medicine that was well documented in early times. In China, reports of the use and effectiveness of cupping go back as early as the silk tablets from the Han Dynasty (Chirali, 1999). "In Chinese Medicine, the concept of Qi, or life force formsthe basis of all life and health. Out of the Qi we form the Blood and Body fluids. When there isa distortion in the smooth flow of Qi in the body, then illness arises. Cupping restoresthe healthy flow of Qi by removing Stagnation and Wind from the body." Without an extensive understanding of this complex and sophisticated system, these explanations seem arbitrary and primitive. However, using these simple concepts, Traditional Chinese Medicine has been able to explain all aspects of life from fertilization, embryological development, growth, and disease in a very detailed fashion. (Keown, 2014) To fully understand Traditional Chinese Medicine takes years, if not decades of study, and clinical practice. The system of the meridians and acupoints in the body follow the neural pathways, and fill the spaces found within the fascia.
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As we are discovering, fascia is a great conductor of energy, and the fascial chains are a powerful indicator of health or disease." (Keown, 2014)
Although the approach to the clinical application of cupping may seem to differ from culture to culture, the results confirm that cupping has been used effectively for many health conditions since the earliest of times. During the past few years, cupping has had a resurgence in Western Medicine. More clinical trials are being performed, demonstrating that cupping may be effective in managing many painful conditions. (Farhadi et al., 2009; Kim et al., 2011; Ludtke et al., 2006) Many case studies and review papers have been published on ?wet cupping?, which involves a small incision on the skin to cause bleeding. Most practitioners are not licensed to perform this act, as in most cases, puncturing the skin is restricted to medical doctors, phlebotomists, and acupuncturists. Dry cupping is the method of cupping most widely practiced due to its accessibility. Dry cupping is non-invasive, and simple to incorporate into manual therapies that are used to treat musculoskeletal disorders. Cupping is an unregulated modality and can be performed by anyone, though proper training is highly recommended to avoid injuring or mistreatment of the patient.
When we discuss the types and methods of cupping, we will do so with the understanding that the information provided refers to dry cupping, which is t he non-invasive met hod of cupping where t here is no punct uring of t he skin. Originally, cupping was performed by sucking on a hole made in the end of an animal horn, or bamboo cylinder. Over time, bronze vessels were created and used in Ancient Greece. Ceramic or bamboo cups were used in China and Vietnam. Fire was used to burn up the oxygen, drawing the air out of the cup in order to create negative pressure. At the beginning of the century, glass cups were created which was revolutionary, practitioners would now be able to see the activity inside of the cups.
The image above demonstrates a typical glass cupping treatment on the back. There are many variations of how the cups are be applied, but this image would be considered a balanced treatment for back pain. Although most health care practitioners can use glass cupping in their practice, there is often an insurance issue involved, leaving this ancient technique to be practiced mostly by acupuncturists. In the past few decades, cupping vessels have been developed using alternate materials. The two most common and user-friendly methods are silicone cups, and plastic cups. Let's investigate these options.
In the fire cupping method, glass vessels and a set of clamps are used to lock an alcohol-soaked piece of cotton. The cotton is lit on fire, and the flame is inserted into the cup for 2-3 seconds. The cup is then rapidly placed onto specific locations of the body. The amount of suction that is created is determined by how quickly the cup is attached to the body.
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Silicone cups are a good alternative for glass cups. They are especially effective in sliding cupping techniques because they are flexible and pass over bony areas more easily. Silicone cups are used by pressing down on the top of the cup to remove air from inside of the cup before it is applied to the body. Silicone cups are easy to clean, and can be disinfected effectively, in the same way as we disinfect glass cups.
There are a few different treatment methods of cupping available to the manual therapist, each having their own set of effects. We will touch on the three methods most commonly used with plastic and silicone cups.
Stationary Cupping Plast ic cups are a good alt ernat ive t o glass cups for st at ionary cupping. Instead of using heat for suction, plastic cups come with a suction gun or a pump to draw the air from the inside of the cup to create suction. The cup is placed over the desired area of the body, and air is released by squeezing the pump or by pressing on the suction gun until the skin is drawn up into the cup. It is very easy to control the amount of suction with plastic cups, however sometimes we see practitioners creating a suction that is too strong and tissue damage occurs. Tissue should fill the cup to about 1/3 and the plastic cup should always move easily on the skin.
The cups are applied to the body and left in a single location for a few minutes. Stationary cupping draws the blood and body fluids toward the surface of the skin increasing local circulation.
Sliding, gliding or moving Cupping For this method, the practitioner needs to use some oil, or cream to provide lubrication, allowing the cups to move around the body. This technique is a great way to warm the tissues, relax the muscles and realign the fascia. With sliding cupping, less suction is used so that tissue damage does not occur.
Fast or Flash Cupping Cups are applied and removed rapidly along an area of the body to stimulate the flow of blood and lymph. Depending on the type of cup you are using, you will apply the cup to the body appropriately. The cups may be applied with a light, moderate, or deep suction. Some areas of the body are only to be treated with a light or moderate suction. Study and practice will help the practitioner to determine this. Typically, the cupping treatment on any given body part will last for 5 - 20 minutes. In some cases, the treatment may be shortened.
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For example, depending on the condition of the client as well as their age, we may administer a shorter treatment. As a practitioner and cupping instructor, there are a number of questions that I am frequently asked. I will try to address those questions here. Please feel free to use these answers when speaking to your friends, family or clients.
FAQ'S 1)
Doescupping hurt?
No, cupping should not be painful. If the client is experiencing pain, the suction inside the cup should be decreased immediately or the cup removed completely. The treatment could feel a little uncomfortable at first, but the sensation should become more comfortable and relaxing withing a few seconds to a minute. Some people experience an 'itch', or a strange sensation if it is their first experience with cupping. 2)
Are the cups hot?
No, not usually. With fire cupping, there is a flame placed inside the cupping vessel, however it only remains there for 2-3 seconds. This is only enough time to remove the oxygen inside of the cup, but not enough to create much heat. There are traditional styles of cupping that use heat when it is appropriate. 3)
What are the red marks?
First of all, not everyone gets red marks from cupping. There are two different reactions that create marks during cupping treatments. There may be an immediate redness that occurs, which is a histamine-like response, where the body's immune system is responding to the cupping action, and vasodilation occurs on the skin.
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These marks dissipate in minutes to an hour after the treatment. The dark or bright red marks that we have seen posted all over the internet are a different reaction. These marks are not bruises, but indicate where blood circulation is interrupted. (Bruises usually change into a rainbow of colour as they heal, and indicate damage to a large blood vessel. Cupping marks should simply fade away.) Cupping marks usually occur when there is muscle injury, or inflammation accompanied with scar tissue or other forms of local congestion. The marks themselves occur when the tiny capillaries burst because their circulation is interrupted. The act of suction pulls the congested blood to the surface to be removed by the lymphatic system which should take 1-3 days. 4)
Isthere any research on Cupping?
I keep hearing that there is no valid research on cupping. This is simply not true. There are hundreds, if not thousands of case study reports on the efficacy of cupping that have been reported across cultures for hundreds of years. Many of these studies report the effectiveness of wet cupping, but more and more research and review are being performed on dry cupping methods. A well documented research paper on dry cupping is included here: http://dx.doi.org/10.1016/j.jbmt.2015.11.009 More research can be accessed through my website www.thecuppingrevolution.com/why
5)
Who can perform cupping?
Officially, anyone can perform cupping. However, if you are a health practitioner practising under a college or other regulatory body, it is important to understand your associations' rules around practising cupping. Regulations vary between regulatory associations and locations. It is advisable that before you start practising cupping, you seek the appropriate training. To learn more about Cupping Therapy, t o access a library of research, or t o st udy cupping in a live classroom set t ing or in an online format please visit www.t hecuppingrevolut ion.com.
Lisa Dowling is a registered acupuncturist, shiatsu practitioner, and has trained in Thai Massage, Pilates and Movement Therapy, Massage Therapy, Osteopathic Manual Therapy, and Reflexology. She has been teaching Cupping, Shiatsu, Movement, and auxillary modalities since 2008, and in practice since 1997.
Lisa has been formally teaching at the Shiatsu School of Canada since 2008, and has been teaching Cupping since 2009. In 2015, Lisa founded the Meridian Therapy Institute where she provides courses in Eastern Medicine, Meridian Therapy, Acupressure, Moxibustion, and Cupping. Her private practice is in Toronto, Canada where she has lived for the past 25 years. More info can also be found at www.lifeacupuncturebodywork.com
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Sources Chirali, I., 1999. Traditional Chinese Medicine Cupping Therapy, London. Churchill Livingston, London Farhadi, k., Schwebel, D.C., Saeb, M., Choubsaz, M., Mohammadi, R., Ahmadi, A., 2009. The effectiveness of wet-cupping for nonspecific low back pain in Iran: a randomized controlled trial. Complement. Ther. Med. 17 (1), 9-15. Keown, D., 2014. The Spark in the Machine: How the science of acupuncture explains the mysteries of western medicine. London and Philadelphia, Singing Dragon, London. Kim, T.H., Kang, J.W., Lee, M.H., Kim, J.E., Kim, J.H., Lee, S., Shin, M.S., Jung, S.Y., Kim, A.R., Park, H.J., Hong, K.E., 2012. Cupping for treating neck pain in video display terminal (VDT) users: a randomized controlled pilot trial. J. Occup. Health 54 (6), 416-426 Kose, A., Karabagli, y., Cetin, C., 2006. An unusual case of burns due to cupping: complication of a folk remedy. Burns (32) 1. (126-127) Ludtke, R., Albrect, U., Stange, R., Ueleke, B., 2006. Brachialgia parasthetica nocturna can be relieved by ?wet cupping?- results of a randomized pilot study.
Lisa Dowling, Regist ered Acupunct urist , Founder : The Cupping Revolut ion
sl eep int er r upt ed RESTLESS LEGS SYNDROME Sources: www.woment owomen.com, W hat Is Rest less Legs Syndrome and How Can It Be Treat ed, Marcell Pick, OB/GYN, NP
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ht t p:// www.webmd.com/ brain/rest lessl egs-syndrome/ RLS-causes
At one time or another, you may have treated a client with Restless Legs Syndrome or maybe you've even experienced this mysterious condition yourself. I remember a client telling me that she was experiencing RLS and asking me if massage would be helpful? I was at a loss, I knew very little about RLS but vowed to learn as much as I could.
What isRestlessLegsSyndrome RLS is a nervous system disorder that causes - tingling, pins and needles and itching in the legs and sometimes in the arms. The sensation becomes worse at rest and you find yourself moving the legs for relief. For many, RLS interferes with sleep and is actually categorized as a sleep disorder.
Howdophysiciansdiagnose RLS? Although there are no definitive tests for identifying RLS, physicians rely on the following diagnostic criteria for assessment and management of the disorder. -
-
-
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pins and needles sensations urging you to move your legs for relief symptoms are worse at night immediate relief of symptoms with movement of your legs symptoms come on or increase when you are at rest
WhoIsAt Risk? Research shows that twice as many women seem to experience this disorder than men do with symptoms appearing after the age of 45. -
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individuals with a family history of RLS individuals with end-state kidney disease or hemodialysis pregnant women people who frequently donate blood
Although there is still a lot that scientists do not understand about Restless Legs Syndrome," t hey do agree t hat RLS has a genet ic component st emming from a malfunct ion in t he way dopamine is met abolized in bot h t he brain and t he body." A 2003 survey conducted at a sleep disorder clinic revealed that more than 50 percent of patients with RLS and other chronic sleep disorders, reported having a history of depression. They also observed that many of those who were suffering from RLS were taking anti-depressant medications, specifically those that inhibit the uptake of the neurotransmitter - serotonin .
Habitswhichmaycontributeto RLS -
smoking excessive caffeine use excessive alcohol use
Natural SolutionstoRLS Although there are medications available for RLS,
they are known to have side-effects that can be worse than the actual symptoms. One of these side-effects makes it difficult to experience quality sleep. There are more natural solutions to managing RLS that are not so invasive.
1. MassageTherapy- moderate /light pressure can help to increase circulation and relaxation in the leg muscles. Applying self-massage to the legs before bedtime can help minimize symptoms. Precaut ions: avoid stimulating techniques and deep tissue either may increase symptoms of RLS Cont raindicat ions t o massage: -
Deep vein thrombosis
-Quote - Author Unstable Blood
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Pressure Do not massage over varicose veins
2. Nutrition- deficiency in Iron, Folate and Magnesium may effect symptoms of RLS. Speak to your doctor before supplementing on your own. Lab tests can indicate deficiencies.
3. RelaxationExercises Deep breathing, yoga, meditation are excellent tools for calming the mind and body and may help patients experience better sleep.
Ri sk Of Strok e I ncreases A mong GenX ers
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It was in the early hours of the morning that I received the call. My best friend Josee had been taken to Emergency. Her roommate told me that Josee had suffered a stroke. At first, I thought she was exaggerating. How could a 37-year-old woman with so much energy be having a stroke?? After returning home from a great evening with friends and family, Josee fell into bed exhausted only to be awakened by a strange feeling in her arm and leg. She had almost no feeling in the right side of her body accept for heaviness and numbness.
Having a stroke at such a young age still seems unimaginable but it happens.
"The rate of stroke has more than doubled among Generation X, people born between 1965 and 1974." according to a study conducted at the Cardiovascular Institute of New Jersey at Rutgers Robert Wood Johnson Medical School.
The significant increase in this disease amongst GenXers is due to a significant increase in obesity, diabetes, high blood After calling out to her roommate for help, pressure and cholesterol which are likely Josee was quickly transported to hospital causing an increase in cardiovascular where she was almost immediately disease. diagnosed with the symptoms of a stroke. Researchers also believe that such a high Fast action from Josee's roommate and increase in stroke may be due to the lack hospital staff minimized the risk of of adherence to taking prescribed permanent damage to her brain and medications for high blood pressure and effected limbs. high cholesterol. Ten years later, Josee is healthy and fit and ( It is important to note that the study did has made serious, long-lasting changes to not find differences in trends amongst her lifestyle. males or females or between different Josee will reminisce about her life back ethnic groups.) then. Working 60 to 70 hour work weeks, in a demanding job which placed high expectations on productivity and sales growth. With no time to shop for groceries or cooking, she was eating take out almost every day. Today, Josee consumes a heart healthy diet, exercises regularly and the healthiest change of all, she quit smoking for good.
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Generation X at Greater Risk of Stroke Than Baby Boomers, Rutgers Study Finds, Wednesday NOvember 23, 2016, Research News At Rutgers.
SI GNS OF A STROK E W hat is a St roke? "A stroke happens when blood stops flowing to any part of your brain, damaging brain cells. The effects of a stroke depend on the part of the brain that was damaged and the amount of damage done."
Signs of a St roke F A
Face
Isyour face drooping or numb?
Arms
Can you lift both arms above your head?
S Speech
Is your speech slurred or jumbled?
T Time
Time to call 9-1-1.
Risks Of St roke Your risk of stroke depends on your lifestyle . What you eat, how much you exercise. Do you smoke ? Some health conditions - in particular high blood pressure and high cholesterol - are significant contributors to risk.
Top 5 ti ps f rom th e ex perts 1. Prepare most of your meals at home using whole or minimally processed foods. Make an eating plan each week ? this is the key to fast, easy meal preparation. 2. Choose recipes with plenty of vegetables and fruit. Your goal is to fill half your plate with vegetables and fruit at every meal. Choose brightly colored fruits and vegetables each day, especially orange and dark green vegetables 3. Avoid sugary drinks and instead drink water. Low fat, unsweetened milk is also a good way to stay hydrated. Keep a reusable water bottle in your purse or car so you can fill up wherever you are going. 4. Eat smaller meals more often. Eat at least three meals a day with snacks in between. When you wait too long to eat you are more likely to make unhealthy food choices. 5. Keep easy-to-eat snacks in your purse or bag for emergencies.
Other contributing factors are your age and if you have a family history of cardiovascular disease and stroke. http://www.heartandstroke.ca
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signsof astroke So often w e tr y not to bur den other s w ith our discom for t and m any of us believe that w e can just w ait out cer tain physical sym ptom s and they w ill subside. Signs of a str oke dem and im m ediate m edical attention. No m at t er w h er e you ar e or w h at you 'r e doi n g, if you ex per i en ce even on e of t h e f ol l ow i n g sym pt om s, you n eed t o cal l 9-1-1. 1. Sudden num bness or w eakness of the face, ar m or leg. 2. Sudden confusion, difficulty talking or slur r ed speech. 3. Blur r ed vision in one or both eyes that com es on suddenly. 4. Sudden difficulty w alking, uncoor dination, dizziness. 5. Sudden sever e headache w ith no know n cause. Even i f you ar e on l y ex per i en ci n g on e of t h ese sym pt om s, do n ot w ai t l on ger t h an 5 m i n u t es bef or e cal l i n g 9-1-1. I f you ar e h av i n g a st r ok e, t i m e i s of t h e essen ce an d w i l l si gn i f i can t l y i m pact you r r ecover y. Rem em ber also to check the tim e. The attending Par am edic and em er gency car e staff w ill ask you w hat tim e you exper ienced your fir st sym ptom .
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FOLLOW YOUR HEART CHAKRA
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TheHeart Chakra located in the centre of the chest is the healing sanctuary of love, compassion and forgiveness not only for those around us but for ourselves.
Anahata
allows loving
energy to flow freely into our relationships and deepens the bonds we share with others. "Anahata is an integrating and unifying chakra - bringing to wholeness - as such, it is your healing center, indeed, most spiritual traditions recognize love as the ultimate healing force. The energy of anahata allows us to recognize that we are part of something larger, that we are interconnected within an intricate web of relationships extending through life and the universe. Anahata allows us to recognize and get in touch with the sacred and fundamental truth that runs through all of life and connectseverythingtogether."
- Open Yourself To Love, Michelle Fondin
-Quote Author
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HEARTCHAKRAAFFIRMATIONS "Our pr ime pur pose in this life is to help other s. And if you ca n't help them at lea st dont hur t them." -Dalai Lama
L
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I am l ove. I am l ovabl e. My hear t i s open t o l ovi ng r el at i onshi ps. I deepl y and compl et el y l ove and accept mysel f . I am gr at ef ul each day f or t he l ove i n my l i f e. I f or gi ve and l et go of t he past . I am open t o l ove and ki ndness. My r el at i onshi ps gr ow deeper and mor e l ovi ng ever yday.
Now that we know the extraordinary loving energy that exists within our heart chakra, what does this unifying energy centre look like when it is closed or deficient?
Emotionally Someone with an unbalanced heart chakra may experience, -
loneliness jealousy unforgiving bitterness anger lack of empathy for others struggling within our relationships avoiding social interaction
Physically The heart chakra is associated with the heart, ribs and lungs. You may experience, -
bronchitis high blood pressure heart problems low energy chronic coughing
OMMANIPADMEHUM "the practice of a path that is a union of love and compassion with wisdom The merits of reciting this Mantra are limitless and cannot be fully described even by the Buddha. It helps us to develop the love and compassion to make our life full of meaning. Also this mantra can bring healing." - The Meaning Of Om Mani Peme Hum by Ven. ZaChoeje Rinpoche
Repeat the mantra "Om Mani Padme Hum" 108 times everyday.
Reciting the affirmations and mantra "Om Mani Padme Hum" helps to bring the Heart Chakra back into balance.
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-Quote Author
M EDI CI NA L TEA S EXTRAORDINARY HEALTHBENEFITS
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Lorem ipsum dolor sit amet consetetur sadipscing elitr.
Medicinal Teas have been around since the dawn of man but only recently have they been so widely received by people of all generations. Tea's growing popularity is being won as a result of an abundance of delicious flavors as well as the mainstream availability of teas that offer significant benefits to our health and wellbeing - a holistic option to synthetic anti-depressants and sleeping aids. Medicinal infusions are sourced from seeds, flowers, bark, roots and leaves from regions all over the world. Their powerful healing properties are extracted through boiling water. Consumption of teas allow for the quickest absorption of vitamins and minerals into the body and assimilate easily through the digestive system.
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When preparing tea, make sure to steep the herbs for a minimum of 10 minutes for the fullest dilution of medicinal properties into the water. Be sure to keep your tea pot and cup covered to retain all of the healing benefits. Valuable vitamins and minerals can evaporate into the air if tea is left uncovered. Consider any one or all of the suggested teas on a daily basis - regular consumption can make a significant difference in your skin, your mood and even your energy level!
WhiteTea -
-
highest level of antioxidants studies show that white tea can thin the blood and improve arterial function contains fluoride for tooth health, also kills bacteria that forms plaque and tooth decay strengthens the immune system and prevents bacterial infection.
https://www.elephantjournal.com/2014/02/ different-types-of-tea-their-remarkable-benefits/
Passionflower Tea -
-
a well known tonic for stress and anxiety studies have shown that the sedative effects of this tea are due to bioactive compounds passiflorine which is a phytochemical that has narcotic effects insomnia known to reduce high blood pressure and improve blood circulation can stimulate the production of testosterone the tea can be used externally, when tea is prepared can be applied to skin to relieve pain, swelling and minor burns
http://www.passionflowertea.net/passion-flower-tea-benefits/
RooibosTea -
-
a red tea helps to relieve headaches helps with insomnia caffeine free and has low tannins reduces irritation of eczema reduces severe stomach cramps boosts the immune system rich in many mineral contents such as iron, calcium, potassium, copper, manganese, zinc, magnesium and alpha hydroxy acid contains antioxidants
https://www.organicfacts.net/health-benefits/beverage/ health-benefits-of-red-rooibos-tea.html
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ChagaTea(Chaga Mushr oom Tea) -
-
-
grows on Birth Trees powerdul antioxidants, helps to protect the cells from damage caused by free radicals contains Vitamins K,D, several B vitamins, Calcium, Iron, Manganese fortifies the immune system promotes production of white blood cells antimicrobial - helps to fight bacteria, viruses and protects against invading pathogens anti-inflammatory
www.chagatea.org
Ginger Tea -
-
-
aids in digestion according to researchers, ginger?s anti-cancer properties are a result of the compound 6-gingerol, which is found in large amounts in raw ginger. 6-gingerol has anti-bacterial, anti-inflammatory and anti-tumor abilities drinking tea made from raw ginger can help prevent new cancer cells from forming and destroy active ones. also can help minimize effects of cancer treatments / reduces nausea in patients undergoing chemotherapy
http://bembu.com/ginger-benefits
LemonBalmTea(MelissaOfficinalis) -
-
helps calm nervous anxiety good for insomnia relief of functional gastrointestinal complaints, menstrual cramps and urinary spasms. It is thought that the volatile oils in lemon balm contain chemicals that relax muscles, particularly in the bladder, stomach, and uterus, thereby relieving cramps, gas, and nausea.
www.herbwisdom.com/herb-lemon-balm.htm
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Magnesi um: Nat ur e' s Mi r acl e Muscl e Rel axant ! -Quote Author
Muscles that feel tight, irritable and stiff are often a sign of magnesium deficiency. If you are consuming a diet high in beans, nuts, seaweed and dark green, leafy vegetables then you're probably getting sufficient magnesium for good health? The minimum daily requirement for magnesium is 300 mg. ?This critical mineral is actually responsible for over 300 enzyme reactions and is found in all of your tissues ? but mainly in your bones, muscles, and brain. You must have it for your cells to make energy, for many different chemical pumps to work, to stabilize membranes, and to help muscles relax.?1 ?Magnesium is of f undam ent al im por t ance t o oxygen deliver y and upt ake int o t he m uscle.2,
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ATP pr oduct ion, st abilizat ion and t ranspor t , r egulat ion of m uscle cont ract ion and r elaxat ion.?3 Many of us find ourselves deficient in Magnesium with the end result being excessive muscle pain and stiffness. The reason so many of us are deficient in magnesium is often because of a highly-processed diet based on white flour, meat and dairy. Coffee, colas, alcohol and salt drain magnesium out of our cells causing deficiency. Other reasons for magnesium deficiency include profuse sweating , chronic stress, diuretics, antibiotics and other drugs.
Eat Foods HighinMagnesium Include the following in your diet as often as you can: Kelp, wheat bran, wheat
germ, almonds, cashews, buckwheat, brazil nuts, dulse, filberts, millet, pecans, walnuts, rye, tofu, soy beans, brown rice, figs, dates, collard greens, shrimp, avocado, parsley, beans, barley, dandelion greens, and garlic.4 If you are thinking of adding a Magnesium supplement to your daily diet, look for Magnesium Glycinate. It provides the highest rate of absorption and is not disruptive to your gastro-intestinal system. 1. Magnesium Glycinate, The Body?s Own Muscle Relaxant ? http://www.purelabvitamins.com 2. Lulaski HC, Bolonchuk WW, Klevay LM, Milne DB, and Sandstead HH. Maximal oxygen consumption as related to magnesium, copper, and zinc nutriture. 3. Hasselback W, Fassold E, Migala A, and Rauch B. Magnesium dependence of sarcoplasmic reticulum calcium transport. 4. Magnesium: Meet The Most Powerful Relaxation Mineral Available by Mark Hyman, MD,
3 Tips For Minimizing Muscle Sor eness Af t er Your Wor kout p. 54
Do you experience seriously sore muscles after working out? Muscle recovery time effects how many workouts you can accomplish in a week and how quickly you reach your training goals. Incorporating these 3 healthy habits into your daily routine will speed up your muscle recovery time and minimize post-workout muscle pain.
1. Post-Workout Recovery Meal: If you?re doing an intense workout lasting 1 hour or longer, it is very important to follow that workout with a recovery meal within 30 minutes of completing your training session. This is the magic window in which your body absorbs the most recovery nutrients from your post-workout snack minimizing muscle soreness. Post-workout snacks should be in a ratio of 1:3 protein grams to carbohydrate grams. Sample Post -Workout snack: 1 scoop of whey protein powder with 1 cup of skim milk, 1/3 cup oatmeal with 1 banana. 20 grams of protein, 60 grams of carbohydrate.
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2. AvoidDehydration: MuscleCramps Dehydration results in too much blood potassium lost through sweat causing muscles to spasm and cramp up. A prolonged increase in core temperature during a workout has a negative effect on a dehydrated person?s muscles. Increased rates of glycogen breakdown in the muscles causing the tissues to fatigue much more quickly than someone who is well hydrated. You should be drinking half of your body weight in ounces of water everyday. An intense workout will cause you to lose approximately 1 litre of fluid in sweat or 2% of your body weight.
TipsFor StayingHydrated DuringIntenseExercise Forget the pricey sports drinks and sip on regular water before, after and during workouts. Fruits such as dates and bananas are great after a workout to replace potassium and electrolytes. Coconut water is loaded with natural electrolytes. Weigh in. Hop on the scale before and after your workout. For each pound lost during activity drink an additional 16oz of hydrating fluid.
3. EpsomSalt BathPost Workout: Relieves pain and muscle cramps. An Epsom salt bath is known to ease pain and relieve inflammation, making it beneficial in the treatment of sore muscles. (http://www.saltworks.us/ salt_info/epsom-usesbenefits.asp) Epsom salt draws metabolic waste out of your tissues which facilitates muscle recovery after a workout. Add 1 cup of epsom salt to a warm bath and soak for 10 minutes. Make sure t o drink a couple of glasses of wat er aft er your bat h to re-hydrat e. Start incorporating these health strategies into your daily routine and you?ll soon experience less muscle soreness after your workouts and more gains in the gym. Written by: Susan Anderson RMT
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