Sacramento Massage Therapist

Paul Brown, CMT – You Don't Have to Hurt

Tag: myofascial release

  • Back Pain Massage: Myofascial Release Techniques

    Back Pain Massage: Myofascial Release Techniques

    Back Pain Sucks! Let Paul Help!

    Tired of living with chronic back pain? Tried traditional treatments without much success? Myofascial release massage is the answer you’ve been searching for. In this blog post, let’s learn about the world of myofascial release and how it provides effective relief for back pain.

    Understanding Back Pain

    Back pain is a common ailment that can significantly impact your quality of life. It can be caused by various factors, including poor posture, muscle strain, injury, or underlying health conditions. While many people experience occasional back discomfort, persistent pain can be debilitating.

    Myofascial Release Massage

    Myofascial release is a specialized form of massage therapy that focuses on addressing the connective tissue surrounding your muscles. The fascia, this connective tissue, can become tight or restricted, leading to pain and discomfort. Thus, myofascial release techniques involve applying gentle pressure to these areas to help release tension and improve flexibility.

    Techniques and Benefits

    Myofascial release massage can be performed using various techniques, including:

    • Soft tissue mobilization: This involves applying gentle pressure to the affected areas to release adhesions and improve blood flow.
    • Trigger point therapy: This technique focuses on identifying and treating trigger points, which are areas of hyperirritability in the muscle.
    • Deep tissue massage: This involves applying deeper pressure to the muscles to help release chronic tension.

    The benefits of myofascial release massage for back pain include:

    • Pain relief: By releasing tension in the muscles and fascia, myofascial release can help reduce pain and discomfort.
    • Improved mobility: The technique can help improve flexibility and range of motion, making it easier to move without pain.
    • Stress reduction: Massage can help reduce stress and promote relaxation, which can contribute to overall well-being.
    • Enhanced healing: By improving blood flow and reducing inflammation, myofascial release can promote healing and recovery.

    Professional Assistance

    While you can learn some self-massage techniques, it’s important to consult with a qualified massage therapist for professional treatment. A therapist can assess your specific needs and tailor the massage to address your back pain effectively.

    Self-Care Tips for Back Pain

    In addition to myofascial release massage, incorporating the following self-care tips into your routine can help manage back pain:

    • Proper posture: Maintain good posture while sitting, standing, and sleeping to reduce strain on your back.
    • Regular exercise: Engage in gentle exercises like yoga, swimming, or walking to strengthen your back muscles and improve flexibility.
    • Ergonomic workspace: Ensure your workspace is ergonomically designed to minimize strain on your back.
    • Hot and cold therapy: Apply heat or cold to the affected area to reduce pain and inflammation.
    • Over-the-counter pain relievers: Use over-the-counter pain relievers as directed to alleviate discomfort.

    Ready for Back Pain Relief? Book with Paul

    If you’re looking for effective back pain relief, consider booking a myofascial release massage with Paul. As a skilled massage therapist, Paul can provide personalized treatment to help you feel your best.

    By understanding the benefits of myofascial release massage and incorporating self-care practices, you can take a proactive approach to managing back pain and improving your overall quality of life.

    Book with Paul
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  • Self-myofascial Release: Helpful or a Waste of Time?

    Self-myofascial Release: Helpful or a Waste of Time?

    a trainer watching her client use a foam roller

    Self-Myofascial Release: Helpful or a Waste of Time?

    The data seems to indicated “Meh” on Self-Myofascial Release.

    You hear the term “self-myofascial release” a lot these days, but what is it and what does it do? Let’s talk about it.

    Self-myofascial Release Defined

    Self-myofascial release, or SMR, are the collection of techniques that involve the use of a firm density foam roller or massage roller device to purportedly effect change in the tension of the fascia, the body wide system o-f connective tissues that hold the body together.

    Without fascia we’d be bag of skin filled with flesh with a bunch of bones sticking out in random directions!

    – Paul Brown, CMT

    So SMR is another way of saying foam rolling, but what does it purport to do?

    Proponents of SMR tout many benefits: decreased pain, improved flexibility, among other benefits. But what does the data say?

    According to a 2019 meta-analysis of research on self-myofascial release, SMR was found to be only negligibly effective on strength and flexibility during foam rolling prior to exercise, offering very short term increases in flexibility and jump. Post-rolling slightly decreased the severity of DOMS, or delayed onset muscle soreness, but had small effect on strength and flexibility.

    What Works?

    Myofascial Release Therapy as performed by a trained and experienced massage therapist is an effective, comfortable and safe bodywork therapy that can demonstrate positive results for many pain conditions, including for pre- and post-exercise events.

    Paul Brown, CMT (that’s me!) has the training, experience and know-how to accomplish your pain and performance goals.

    Book Your Myofascial Release Session Today

  • The Muse

    Does anyone else have a massage muse? A person of whom inspires you to want to develop ideas. I found my second muse today, and I’m feeling super excited to get back to the lab and brainstorm, allowing my pure massage creativity to blossom forth

    I employ my muse to have extended sessions of staying in the flow, letting pure magination synthesize new information into tangible reality, acquired during the intervening time during my patient-client sessions. I probably read too much for my own good! But I digress.

    That isn’t to disparage intuition at all, on the contrary, I love using intuition during my work sessions, just a recognition that for me, I need these kind of brainstorming sessions to delve ideas and hypotheses without wasting time optimizing and refining the protocol on the fly on a paying client. Sometimes you have to try different means of developing your technique informed by the intuition.

    What do you think of this? I’m interested in hearing others thoughts about this idea, and curious if anyone else does this, please – thank in advance!

  • Myofascial Release Therapy: What You Need to Know

    Myofascial Release Therapy: What You Need to Know

    myofascial release will help you be your best you

    In a nutshell: fascia holds us together. Myofascial Release Therapy can help you: You Don’t Have to Hurt

    Myofascial Release Therapy (MRT) is a type of massage that focuses on releasing tension in the fascia, the connective tissue that surrounds your muscles and organs. Myofascia is myo- = muscle, and fascia = connective tissue, specifically the connective tissue involving your muscles and tendons. MRT is a specific technique used in massage therapy to apply gentle pressure to the fascia to help it decrease tension and improve range of motion.

    What is the fascia?

    image of fascia, which myofascia release helps unwind and heal

    The fascia is a thin, elastic, web-like tissue that surrounds your muscles, organs, and bones. It is literally the glue that holds our body together. It forms our system of connective tissue, the tendons, ligaments, aponeurosises and fascial sheets. Without it, we would just be a blob of tissue on the ground with a bunch of bones sticking out! It also helps to transmit force throughout your body through its property of elasticity. As you can imagine, fascia is an important component of our bodies.

    Composition of Fascia

    Fascia is made up of two main components:

    • Collagen – this protein makes up the majority of material in fascia. It provides the basic structure of fascia. Collagen forms into thin sheets which surround and penetrate all other tissues in our bodies.
    • hyaluronic acid, which acts as a lubricant between the sheets of fascia, and it resists compression. This fluid can become glue-like and cause the facial sheets to adhere to each other, limiting range of motion and increasing pain.

    When the fascia becomes tight or restricted, it can cause pain and limit your range of motion.

    What is Myofascial Release Therapy

    A myofascial release stretch

    MRT is a hands-on treatment that uses a variety of techniques to release tension in the fascia. These techniques can include:

    • Longitudinal Release
    • Deep Transverse Friction
    • Passive and Active Stretching
    • Trigger point therapy
    • Client-active Pulse Therapy
    • Joint Mobilization
    • Sustained Cross-handed Holds

    MRT can be used to treat a variety of conditions, including:

    Setting

    Typically, MFT is performed on a massage table  that has been lowered more than it would normally be for a Swedish Massage.  This is to ensure that the MT’s legs and hips can really provide more power to the hands.

    How does Myofascial Release work

    Myofascial release is a specific technique used in myofascial therapy to apply gentle pressure to the fascia to help it release tension. The therapist will use their hands to apply pressure to the fascia in a slow, sustained manner. This pressure helps to break up the adhesions and scar tissue that can cause the fascia to become tight.

    Warm Up

    Before performing the MFR strokes, it is necessary to warm up the tissues to be worked.  This can be done with a couple of strokes: friction circles, tissue compression, or the dreaded skin rolling.  I’m just joking about it being dreaded; some people actually enjoy it! (I’m not one of those people.)  But after several minutes of warm-up strokes, the main action can take place.

    Sustained Holds

    A typical example of this technique is the sustained hold. There are a few ways of doing this: trigger point therapy, where direct perpendicular pressure is applied to the tender nodules until the soften and release; cross-handed hold, the therapist places each hand at the insertion points of a muscle and applies oblique, sustained pressure, which encourages the fascia to “unwind;” and eccentric holds, allowing muscles that mostly perform eccentric contractions to release into their shortened, relaxed state.

    Longitudinal Release

    As its name suggests, longitudinal release (LR) works with the direction of the muscle fibers, that is to say, lengthwise, or parallel to the muscle fibers.  Hands are vaulted and stacked for stability and support, and a “slack-sink-stroke” technique is employed.  Strokes are short but powerful, pressure should be at the perfect amount for client comfort.  LR will bring about a lengthening of the affected muscle to help improve range of motion.

    Deep Transverse Friction

    The purpose of deep transverse friction is to reduce pain and adhesions through two strokes: slack-sink-stroke and sawing.  These strokes are performed with increased pressure, but still at the client’s comfort level, perpendicular to the direction of muscle fibers.

    Myofascial release can be a very effective treatment for a variety of conditions. It is often used in conjunction with other treatments, such as physical therapy, to help improve range of motion and reduce pain.

    Benefits of myofascial therapy and release

    This type of therapy can offer a number of benefits, including:

    • Reduced pain
    • Improved range of motion
    • Increased flexibility
    • Reduced inflammation
    • Improved* circulation
    • Reduced stress
    • Improved sleep
    • improved mood

    Why choose me as your Myofascial Therapist?

    You’ve come to the right place, as I’ve been a Myofascial Release Therapist since 2003. In fact, I’m a walking anatomy encyclopedia, in the best way. Given that, I use this knowledge to guide you through the process of MRT, by explaining what and why, and coaching your breath work. My unique approach to this style of massage is unmatched in this region and will achieve the results you seek. Come and see. You. Don’t. Have. To. Hurt.

    What to expect during a myofascial therapy session

    First things first: follow these massage prep suggestions – they will make your session a much more comfortable, relaxing and productive experience.

    A typical myofascial therapy session will last for 30-90 minutes. During the session, I will assess your pain and range of motion. I will then use a variety of techniques to release tension in the fascia. We will work together in a collaborative manner to achieve your goals. You may feel some discomfort during the session, but it should not be severe.

    Aftercare

    After a myofascial therapy session, you shouldn’t feel soreness. But if you do, gentle stretching and movement like a 20 minute walk will help. An over the counter pain reliever like aspirin, acetaminophen, ibuprofen, or naproxen can help the next day, but is usually unnecessary.

    Drink plenty of water, as this will help your body as it adjusts and rebalances itself to accommodate the changes in your body.

    Make sure you get enough sleep, as this is the time your body needs to reset and repair.

    Is myofascial therapy safe?

    Myofascial therapy is generally safe for most people. However, it is important to talk to your doctor before starting treatment if you have any health conditions, such as:

    Myofascial Release Therapy is safe and effective at relieving pain and restoring range of motion, improving your quality of life!

    Book your Myofascial Release Session Today
  • Recover from Rotator Cuff injury

    Recover from Rotator Cuff injury

    The dreaded words no one wants to hear, “you’ve got a rotator cuff tear,” but what is that and what can be done about it? You don’t have to hurt.

    What is the Rotator Cuff?

    Rotator cuff injury
    Rotator cuff muscles. Image by O. Chaigasame

    The rotator cuff is comprised of four muscles that help the shoulder turn on various axises as well stabilize the ball and socket that is the glenohumeral joint. the four muscles are:

    These densely textured muscles provide the majority of the torque for starting medial and lateral rotation, abduction, as well as continuing to provide a lesser amount of torque as the larger muscles that are the synergists take over the majority of the action. Additionally, they hold the head of humerus (the ball) in the glenoid fossa (the socket) to keep the joint stable. Without them, other muscles not as evolved for the job must be recruited to help. So you can see why they are so important, and the kinds of problems that emerge when they are injured.

    Even when they are not performing their skeletal action, they are still eccentrically contracting for stability, so even when they aren’t acting, they’re acting! Such divas!

    What is a rotator cuff tear?

    A tear in the rotator cuff is an injury of the tendons that attaches the muscles to the head of the humerus. It can be a partial or complete tear. The most common injury is the supraspinatus tendon near to where it attaches to the humerus, then an infraspinatus tendon, then a dual supra- and infra- spinatus tear. Less common are tears of the teres minor and subscapularis.

    Signs of a rotator cuff tear

    Shoulder pain is the first sign, especially in the front of the shoulder; difficulty raising the arm and reaching behind are also signs. The pain will most likely be worsened during those actions. For me as a massage therapist, the torn tendon can, with careful touch, be palpated. And while MTs cannot diagnose, we can and should strongly advise seeking medical care.

    Treatment of rotator cuff injuries

    Depending on the severity of the tear, treatment can range from NSAIDS all the way up to surgery to repair the tendon, with physical therapy to retrain the shoulder.

    How can massage help?

    Massage can be a helpful and effective adjunct in the treatment of shoulder injuries. During the immediate post-operative period, light soothing massage can help reduce pain and anxiety, and some gentle full body joint mobilization will also deepen the relaxation process, which can help in making the perception of pain decrease. A calmer and more present-centered mind will help make the healing process more manageable, and massage can help make that happen. While the shoulder is early parts off the healing process, massage on that shoulder is contraindicated.

    Massage is an important adjunct to physical therapy. Being in consultation with the patient’s PT is the best way to tailor your treatment strategy for them . The primary post-surgical massage treatment for rotator cuff tears is Myofasci al Release. Getting the fascia to release while physical therapy is happening will increase the effectiveness of the PT, and will help the tendons affected heal faster.

    I really like listening to my clients, it feels important to let the space be about listening: to their breath, but also to the fascia. Very gentle effleurage, like a whisper, while listening to the superficial fascia: they are the herald of their brethren. If you listen really carefully with your twelve ears the superficial fascia will conspiratorially share their secrets.

    They key is to work at the level of the strategic herald, while evaluating what that level is, and matching via therapeutic present-centeredness. I meet the client/patient where ever they are, don’t try to impose any particular therapeutic strategy, as their needs change from session to session.

    You Don’t Have To Hurt

    The best defense against a rotator cuff tear is self-care: rest, nutrition, stretching, strength training, and bodywork. And while I can’t ensure you get those first four items, I can provide the fifth: the best massage therapy in Sacramento. Because like I always say, “You don’t have to hurt”

    Book Your Myofascial Release Massage Now
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