Table of content
1. My set up
2. What to expect after the treatment
3. Areas I will be working on
4.Techniques I am using
5. Essential stretching
6. Products I am using
7. Products I recommend to have at home
8. Why barefoot shoes
9.Research
2. What to expect after the treatment
3. Areas I will be working on
4.Techniques I am using
5. Essential stretching
6. Products I am using
7. Products I recommend to have at home
8. Why barefoot shoes
9.Research
1. My set up:
The massage table is heated in the cold months and if needed.
Table can cary 340kg/750lbs.
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.
Table can cary 340kg/750lbs.
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. Areas I will be working on:
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4. Techniques I am using:
- Pelvic check: For any pelvic tilt, rotation, or asymmetry.
- Foot check: Examine the foot for any deformities, such as flat feet or high arches. Also, check for any imbalances in the foot's structure function.
- Velvet glove: This technique involves using a soft, velvety touch to gently mobilize tissues and reduce pain.
- Myofascial release: This technique aims to release tension in the fascia, a connective tissue that surrounds muscles. Can significantly improve range of motion and reduce pain.
- Capsular work: Gentle movement of the joint, along with compression and decompression, can help to improve joint mobility and reduce pain. Addressing adhesion in the shoulder or hip capsule can be crucial in restoring full range of motion and reducing pain.
- Muscle energy technique: This involves contracting and relaxing muscles in specific patterns to improve range of motion and reduce pain.
- Soft tissue release: AKA Pin and stretch: This technique involves applying pressure to soft tissues to release tension while stretching the affected muscle and improve circulation.
- Multi-directional friction: This technique involves applying friction in various directions to break down scar tissue and improve mobility.
- Eccentric loading: This technique involves strengthening muscles by gradually increasing the load while lengthening them.
- Trigger-point release: is a form of manual therapy that focuses on relieving pain caused by trigger points. These are hypersensitive areas within a muscle that can refer pain to other parts of the body.
- Dry needling: is a invasive, integrative treatment approach used to alleviate muscular pain and tension. It involves the use of thin, sterile needles that are inserted into tight muscles or trigger points within the areas of heightened sensitivity unable to relax – to help ease discomfort. Dry needling produces the same effects as injection of local anesthetic in terms of inactivation of muscle trigger points by local stretch, and may induce a local twitch response by activation of the nociceptive (pain) receptor.
5. Essential stretching
(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)
(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)
6. 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.
***If you breastfeed, please take a shower after the treatment or let know and we can wash it after the treatment.***
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.
***If you breastfeed, please take a shower after the treatment or let know and we can wash it after the treatment.***
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
7. Products that I recommend to have at home for or a self-care:
Lacrosse ball,
Peanut massage roller,
Resistant band.
Massage Gun.
Lacrosse ball,
Peanut massage roller,
Resistant band.
Massage Gun.
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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
Amazon bundle:
Peanut roller and lacrosse ball
Massage Gun: Pulsio
https://physiosupplies.ie/collections/other-equipment/products/lenka-massage-bundle-deal?_pos=1&_sid=72762f562&_ss=r
Amazon bundle:
Peanut roller and lacrosse ball
Massage Gun: Pulsio
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8. 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. It is important to pay attention to foot mobility.
Foot mobility:
https://www.medicalnewstoday.com/articles/320964#foot-health-and-safety-tips
https://www.youtube.com/watch?v=S5xKokqeOb4&t=794s
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. It is important to pay attention to foot mobility.
Foot mobility:
https://www.medicalnewstoday.com/articles/320964#foot-health-and-safety-tips
https://www.youtube.com/watch?v=S5xKokqeOb4&t=794s
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These are the brands I like. There are many more, check the web for more inspirations.
Vivobarefoot: www.vivobarefoot.com/eu/vivohealth
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 also like Altra brand that is more of combination on BF and regular shoe they have extra cushioning but wide toe box.:
Altra shoe
I do prefer to have an extra insole in the shoe.
Try to exercise you foot as much as you can.
Foot mobility that are listed above.
If there are any underline issues discuss it with your doctor first.
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
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 also like Altra brand that is more of combination on BF and regular shoe they have extra cushioning but wide toe box.:
Altra shoe
I do prefer to have an extra insole in the shoe.
Try to exercise you foot as much as you can.
Foot mobility that are listed above.
If there are any underline issues discuss it with your doctor first.
How to measure: barefootshoeguide.com/measure-feet-for-barefoot-shoes/
Add: 0,5cm to 1cm to your foot lenght.
Resources:
https://anyasreviews.com/
9.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.
Walking in Minimalist Shoes Is effective for strengthening foot muscles
https://pubmed.ncbi.nlm.nih.gov/30113521/
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.
Walking in Minimalist Shoes Is effective for strengthening foot muscles
https://pubmed.ncbi.nlm.nih.gov/30113521/
