Self myofascial techniques: A guide to pain management.

Charles — Sun, 07 Jan 2024 21:19:35 +0000

Pain or tension throughout the body?

If so, self-myofascial techniques (SMTs) may bring the relief you’ve been looking for.

In this post, we’ll cover what they are, benefits, and provide some tips for using them.

SMTs are a form of self massage that involves applying pressure to tender areas or trigger points in the body with fingers, hands, or other devices such as foam rollers or massage balls.

Benefits of Self Myofascial Techniques

1.)Neurophysiological effects

It seems direct pressure is responsible for relaxing tissue via the golgi tendon reflex.

The golgi tendon reflex is a protective feedback mechanism to control the tension of an active muscle by causing relaxation.

2.)Mechanical effects

Direct pressure may reduce viscosity and restriction of the fascia through fluid change (fascial hydration), circulatory improvements, and stimulating cellular responses.

Fascia or myofascial tissue is the connective tissue in the body that surrounds and holds every muscle and organ in place, all the way down to nerves and blood vessels.

Being one of the richest sensory organs in the body it’s sensitivity is similar to skin.

Poor posture and repetitive movements can create dysfunction within this tissue.

These microtraumas or small tears in the tissue repair with a randomly formed web like collagen matrix.

If these tissues are not stimulated by movement, lengthening, and broadening, they can act as a roadblock preventing soft tissue mobility.

Incorporating SMTs

Apply pressure to tender area(s) for 30 – 60 seconds or until tension relieves. (neurophysiological)

Once tension is reduced, introduce active movements while applying pressure. (mechanical)

Discomfort should be experienced, but it’s important to be able to relax and breathe deeply, so if either become difficult, regress in pressure.

Avoid direct pressure over bony prominences.

Tips

Light pressure, gradually increase.

Breathe.

Assume neutral posture.

Common places

Levator scapulae – Inside of the shoulder blades meeting the collar bone.

Disclaimer

Disclaimer

Contraindications are conditions in which the risk likely outweigh the potential benefits, if you have any of these, consult with a medical professional before performing SMTs:

Skin rashes, wounds, inflammation, bruises, tumors
Osteoporosis, deep vein thrombosis, fractures
Cancer, Hypertension, Infection, Neurologic conditions
Cardiac, liver, or kidney disease, diabetes, connective tissue disorders
Extreme discomfort or pain felt
Severe scoliosis or spinal deformity
Osteomyelitis

The post Self myofascial techniques: A guide to pain management. appeared first on Refined Wellness.

Sticking to new goals

Charles — Wed, 03 Jan 2024 21:12:35 +0000

With the start of a new year, many will be looking to improve health, nutrition, and overall wellbeing.

However, statistics show those that make lasting change to pretty grim.

This goal of this post is to provide helpful information to those in pursuit.

Decide

What benefits come from making the changes you want?

What downsides come from making no changes?

Which do you want to commit to?

Progressive improvements

Often times people fall off from trying to change too much too soon.

Start with the small obvious things and gradually build.

Small improvements repeated over time become routines.

Routines over time become results.

Forbidden fruit

Historically, having rules against eating things didn’t work out well.

Instead of saying you can’t try creating distance with inconvenience.

You can, just don’t keep it in the house and only buy 1 serving at a time.

Having to go out and drive 15 minutes every time you want the thing makes it easier to say no.

Awareness

Reward the behaviors that serve you.

Adjust the behaviors that don’t.

Becoming healthier is the goal.

Accountability

Share what your doing with others, let them help you by holding you to it.

Personalize

Find out what works best for you.

Try new things.

Keep showing up.

The post Sticking to new goals appeared first on Refined Wellness.

Charles, Author at Refined Wellness