Table of content
1. My set up.
2. What to expect after the treatment.
3. Essential stretching
4. Products I am using.
5. Products I recommend to have at home.
6. Why barefoot shoes.
7.Research
2. What to expect after the treatment.
3. Essential stretching
4. Products I am using.
5. Products I recommend to have at home.
6. Why barefoot shoes.
7.Research
1. My set up:
The massage table is heated in the cold months and if needed.
The bathroom has guest towels and is sanitized.
Pillow cases and towels are new for each client.
The massage table is heated in the cold months and if needed.
The bathroom has guest towels and is sanitized.
Pillow cases and towels are new for each client.
2. What to expect after the treatment:
One can have a small muscle pain the next day. Due to the release and lengthening of some muscle tissues that have been in the shortened position for a long time. I like to compare it to a workout session after a long time. Usually, we have some muscle soreness afterwards because we did not use those muscle tissues for a while. In addition, we may have irritated some nerve endings during the process. It could last one or two days. It does not happen often, but it does happen sometimes. During the session, the treatment should be pain free.
One can have a small muscle pain the next day. Due to the release and lengthening of some muscle tissues that have been in the shortened position for a long time. I like to compare it to a workout session after a long time. Usually, we have some muscle soreness afterwards because we did not use those muscle tissues for a while. In addition, we may have irritated some nerve endings during the process. It could last one or two days. It does not happen often, but it does happen sometimes. During the session, the treatment should be pain free.
3. Essential stretching
https://www.youtube.com/watch?v=Ub0IZeiRZyA (1) Tibialis posterior (for Ankle and Foot Pain) (2) Short head of Bicep Femoris (for Knee Pain) (3) Piriformis (for Hip Pain) (4) TFL (for Hip and Knee Pain) (5) Multifidus (for Back Pain) (6) Anterior Scalene (for Neck and Shoulder Pain) (7) Bicep (for Shoulder Pain) (8) Nerve Flossing the Median Nerve (Carpal Tunnel and neurological symptoms) |
3.A Chronic Pain? do this Essential Stretching
www.youtube.com/watch?v=zaxK9opXJSQ (1) Tibialis posterior (for Ankle and Foot Pain) (2) Short head of Bicep Femoris (for Knee Pain) (3) Piriformis (for Hip Pain) (4) TFL (for Hip and Knee Pain) (5) Psoas (for Low Back Pain) (6) Multifidus (for Back Pain) (7) Anterior Scalene (for Neck and Shoulder Pain) (8) Bicep (for Shoulder Pain) |
4. Products I am using
Oil: PurePro ultra massage oil.
Fractionated coconut oil, High oleic safflower oil, High oleic sunflower oil,
Certified organic apricot kernel oil, Certified organic avocado oil,
Tocopherol (natural vitamin E-gluten free).
Never tested on bunnies. It is easy to wash. Does not stain.
https://www.bomar.ie/products/purepro-ultra-massage-oil
For feet: Pedango
https://www.bomar.ie/products/purepro-peppermint-pedango-foot-cream
Cryoderm: Pain relieving cold therapy
Menthol, Arnica, Boswellia, Eucalyptus oil, ILEX, MSM, Pepermit oil, SD-Alcohol 39-C
Benefits: anti-inflammation, local analgesia, reduces pain, swelling and loosens stiff joints.
www.achereliefcream.com/index.php?p=556515
Doterra esential oil:
Doterra Deep Blue
CPTG® Wintergreen, Camphor, Peppermint, Ylang Ylang, Helichrysum, Blue Tansy, Blue (German) Chamomile, and Osmanthus essential oils come together in doTERRA Deep Blue Soothing Blend can contribute to a cooling and comforting massage.
Kinesio Tape
Kinesiology tape is a sturdy, stretchy tape usually made with a blend of cotton and nylon. It is often used to help facilitate muscle function, stabilize joints, or keep muscles from contracting improperly. It can also be used to help decrease pain, swelling, and muscle spasms.
https://www.verywellhealth.com/kinesiology-tape-in-physical-therapy-2696435
Oil: PurePro ultra massage oil.
Fractionated coconut oil, High oleic safflower oil, High oleic sunflower oil,
Certified organic apricot kernel oil, Certified organic avocado oil,
Tocopherol (natural vitamin E-gluten free).
Never tested on bunnies. It is easy to wash. Does not stain.
https://www.bomar.ie/products/purepro-ultra-massage-oil
For feet: Pedango
https://www.bomar.ie/products/purepro-peppermint-pedango-foot-cream
Cryoderm: Pain relieving cold therapy
Menthol, Arnica, Boswellia, Eucalyptus oil, ILEX, MSM, Pepermit oil, SD-Alcohol 39-C
Benefits: anti-inflammation, local analgesia, reduces pain, swelling and loosens stiff joints.
www.achereliefcream.com/index.php?p=556515
Doterra esential oil:
Doterra Deep Blue
CPTG® Wintergreen, Camphor, Peppermint, Ylang Ylang, Helichrysum, Blue Tansy, Blue (German) Chamomile, and Osmanthus essential oils come together in doTERRA Deep Blue Soothing Blend can contribute to a cooling and comforting massage.
Kinesio Tape
Kinesiology tape is a sturdy, stretchy tape usually made with a blend of cotton and nylon. It is often used to help facilitate muscle function, stabilize joints, or keep muscles from contracting improperly. It can also be used to help decrease pain, swelling, and muscle spasms.
https://www.verywellhealth.com/kinesiology-tape-in-physical-therapy-2696435
5. Products that I recommend to have at home.
For a self-care:
Lacrosse ball,
Peanut massage roller,
Resistant band.
For a self-care:
Lacrosse ball,
Peanut massage roller,
Resistant band.
Physiosupplies.ie: Hemmka Health Bundle deal:(€ 1 off, if you use this link for all 3 items.)
https://physiosupplies.ie/collections/other-equipment/products/lenka-massage-bundle-deal?_pos=1&_sid=72762f562&_ss=r
Set of 5 Bands:
https://physiosupplies.ie/products/hemmka-health-band-loops-30cm?_pos=5&_sid=edf40a9fb&_ss=r&variant=44258855780598
Single lacrosse ball:
physiosupplies.ie/collections/massage-balls/products/hemmka-health-myofascia-massage-ball
Spiky lacrosse ball:
physiosupplies.ie/collections/massage-therapy/products/hemmka-health-spiky-massage-balls
Peanut massage roller for upper and lower back release:
physiosupplies.ie/collections/massage-balls/products/hemmka-health-silicone-peanut-massage-ball
Amazon bundle:
Peanut roller and lacrosse ball
https://physiosupplies.ie/collections/other-equipment/products/lenka-massage-bundle-deal?_pos=1&_sid=72762f562&_ss=r
Set of 5 Bands:
https://physiosupplies.ie/products/hemmka-health-band-loops-30cm?_pos=5&_sid=edf40a9fb&_ss=r&variant=44258855780598
Single lacrosse ball:
physiosupplies.ie/collections/massage-balls/products/hemmka-health-myofascia-massage-ball
Spiky lacrosse ball:
physiosupplies.ie/collections/massage-therapy/products/hemmka-health-spiky-massage-balls
Peanut massage roller for upper and lower back release:
physiosupplies.ie/collections/massage-balls/products/hemmka-health-silicone-peanut-massage-ball
Amazon bundle:
Peanut roller and lacrosse ball
6. Why barefoot shoes
The evidence supporting the benefits of barefoot shoes is promising. Research suggests that barefoot shoes can improve foot strength, enhance balance, and reduce the risk of injury. However, it is important to note that transitioning to barefoot shoes should be done gradually to avoid injury. If you are considering switching to barefoot shoes, it is recommended that you consult with a healthcare professional or a trained specialist to guide you through a safe transition.
Walking in Minimalist Shoes Is Effective for Strengthening Foot Muscles
https://pubmed.ncbi.nlm.nih.gov/30113521/
The evidence supporting the benefits of barefoot shoes is promising. Research suggests that barefoot shoes can improve foot strength, enhance balance, and reduce the risk of injury. However, it is important to note that transitioning to barefoot shoes should be done gradually to avoid injury. If you are considering switching to barefoot shoes, it is recommended that you consult with a healthcare professional or a trained specialist to guide you through a safe transition.
Walking in Minimalist Shoes Is Effective for Strengthening Foot Muscles
https://pubmed.ncbi.nlm.nih.gov/30113521/
These are the brands I like. There are many more, check the web for more inspirations.
Vivobarefoot: www.vivobarefoot.com/eu/vivohealth
Leguano: www.leguano.ie/shop-leguano.html#/
BeLenka-extra wide: www.belenka.com/barefoot/
Xeroshoes: waterproof hiking: www.xeroshoes.eu/?s=Waterproof
Wildlings: www.wildling.shoes/en/
Feelgrounds: eu.feelgrounds.com/?gad_source=1&gclid=EAIaIQobChMIhaSx2eimhQMVTLRoCR0okw7IEAAYASAAEgJHqfD_BwE
I do prefer to have an extra insole in the shoe. If there are any issues with hips like a hip tear or other underlining conditions. It would be beneficial to obtain a custom insole from podiatry specialists. They can be worn inside barefoot shoes.
How to measure: barefootshoeguide.com/measure-feet-for-barefoot-shoes/
Add: 0,5cm to 1cm to your foot lenght.
Resources:
https://anyasreviews.com/
Vivobarefoot: www.vivobarefoot.com/eu/vivohealth
Leguano: www.leguano.ie/shop-leguano.html#/
BeLenka-extra wide: www.belenka.com/barefoot/
Xeroshoes: waterproof hiking: www.xeroshoes.eu/?s=Waterproof
Wildlings: www.wildling.shoes/en/
Feelgrounds: eu.feelgrounds.com/?gad_source=1&gclid=EAIaIQobChMIhaSx2eimhQMVTLRoCR0okw7IEAAYASAAEgJHqfD_BwE
I do prefer to have an extra insole in the shoe. If there are any issues with hips like a hip tear or other underlining conditions. It would be beneficial to obtain a custom insole from podiatry specialists. They can be worn inside barefoot shoes.
How to measure: barefootshoeguide.com/measure-feet-for-barefoot-shoes/
Add: 0,5cm to 1cm to your foot lenght.
Resources:
https://anyasreviews.com/
7.Research
Massage Therapy for Stress Reduction and Serotonin Increase.
Apart from its relaxing effect on muscles, massage therapy has another fantastic benefit: boosting serotonin. It does this by reducing cortisol, the stress hormone, which can inhibit serotonin production.
Research shows regular massages lower cortisol and increase serotonin by an average of 28%.
Upper Cross syndrome Treatment programs including various types of exercises and techniques to correct an abnormal posture and restore neuromuscular imbalances are effective for decreasing pain and improving neck disabilities and postural deviations in patients with UCS.
Massage Therapy for Stress Reduction and Serotonin Increase.
Apart from its relaxing effect on muscles, massage therapy has another fantastic benefit: boosting serotonin. It does this by reducing cortisol, the stress hormone, which can inhibit serotonin production.
Research shows regular massages lower cortisol and increase serotonin by an average of 28%.
Upper Cross syndrome Treatment programs including various types of exercises and techniques to correct an abnormal posture and restore neuromuscular imbalances are effective for decreasing pain and improving neck disabilities and postural deviations in patients with UCS.