As a runner we continually stress our muscles often causing Micro- tears within the muscle fibers as well as a build up of Lactic acid / waste products. Your Muscles need oxygen to function properly and efficiently, nutrients such as amino acids to repair damaged muscle fibers and lymphatic fluid carry waste away from the muscles. Oxygen, nutrients and lymphatic fluid are transported through your body via the blood stream.

Massage Therapy markedly increases your body’s recovery rate by increasing blood flow within your circulatory system so Oxygen arrives faster to the area in need. Amino acids are delivered quickly and the waste products get moved rapidly away from the muscles.

Runner’s muscles are contracted in a relatively shortened range of motion for long periods of time. These tight muscles cause extra strain to be placed on tendons and may result in common injuries like Plantar Fasciitis, Achilles Tendentious, Iliotibial Band Syndrome and Shine Splints. Adhesions that form within the fascial connective tissue surrounding muscle fibers can also cause tightness.

Massage breaks up adhesions as well as broadens and lengthens muscle fibers. Freeing up fascia in and around muscles and creating length within muscles which helps prevent injury because it reduces the stain placed on the tendons. Staying healthy and preventing injury threw Massage lead to improved athletic performance increasing range of motion in the hip, knee and ankle joints by releasing and lengthening leg muscles through Massage can increase stride length, which will, in- turn increase running speed and thus improve performance. Weather you run for stress relief, pure enjoyment or in competition, Massage Therapy can be extremely beneficial and will improve athletic performance.

Plantar Fasciitis pain, occurs on the bottom of the foot because of tight fascia. A sharp pain occurs at the base of the heal and some times the arch. Place both golf ball and or frozen water bottle on the floor and roll the bottom side of your foot back and forth over your Massage tool. Go easy at first and realize this will feel uncomfortable at first because you are breaking up adhesions, so be patient and go easy.

  1. Get those hard to reach areas that need to be Massaged. Take a tennis ball while you are sitting in a hard chair and yes… sit on it! There are a lot of Trigger Points that you can release so experiment. (Trigger Points are areas of pain through out the body. When you go directly into the pain with a tennis ball, golf ball, elbow or Massage tool they release after a few seconds, which is called Trigger Point Therapy. I use this method in your Massage treatment) You can position the ball (Tennis or Golf)against the back of your chair by your shoulder blades and lean into the ball.
  2. Take two balls Tennis or Golf tie them into men’s dress socks as shown in the diagram below. Place knots where they pull the balls close enough together to fit your back so that the balls are on either side of the spine. NOT ON THE SPINE. Locate the area of pain and fix the balls so they are directly on the painful spot and allow your body weight to push into the Trigger Point for relief.

“I have great results with Plantar Fasciitis with all most 90% cure rate with special Massage Techniques.”
Anchor an exercise band in a loop on a desk chair leg. Put the arch of your foot in the loop/sling working against the resistance pull the exercise band toward your body 10 times. Relax and repeat the exercise 10-15 times. I also do Kinesio tapping which works great too.

Arch Strengthener I highly suggest buying Foot Savers sold on www.yamunabodyrolling.com Great for after running, general foot care and I love them. Pick up marbles with your toes. (This one goes over well at work or at the diner table during a deep discussion with your partner…smile) Seriously after picking up the marble/dice/small round object, hold for the count of 5 and release. Start with the big toe and work down to the little toe. Repeat this exercise 3 times or until you are totally frustrated. The second arch strengthener is a bit easier and you don’t have to borrow marbles. Place a wash cloth on a smooth surface and scrunch the wash cloth up with your toes. Hold for the count of 10 then release. Repeat 10-15 times.