Tag Archive for: Muscle strain or sprain

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Foam Rolling At Home

foam-rollers-roundFoam rolling is a self massage technique used to help release tight muscles and trigger points. Using a foam roller allows you to apply pressure and compression to specific points on your body which help to “break up” muscle knots, improve blood flow and aid in the recovery of muscle function. Healthy muscles are elastic, healthy and pain free.

One of the most popular types of massages is a deep tissue massage.   The goal of a deep tissue massage is to release chronic muscle tension. The focus is on the deepest layers of muscle tissue, tendons and fascia, which is the protective layer surrounding muscles, bones and joints.

It is always recommended to consult with your healthcare practitioner before you start to introduce a new therapy such as the use of a foam roller. Craig Lawrence, a registered massage therapist at Diversified Health encourages the use of foam rollers between scheduled therapy sessions.  Using a foam roller in between your regular massage sessions helps maintain the health of your muscles, by prolonging and nurturing the work that was achieved during your massage session.

Deep compression, by rolling on a foam roller helps to break up and relax tight muscles.  The goal of massage therapy or foam rollers is to release trigger points, allow normal blood flow to return, re-establish proper movement patterns and allow the user pain free movement.

Using a foam roller, allows the user the ability to control the healing and recovery process by applying pressure in precise locations. To foam roll properly:

1. Apply moderate pressure to a specific muscle or muscle group using the roller and your body weight

2. Roll slowly, no more than one inch per second

3.  Pause for several seconds and relax as much as possible for areas that are tight or painful – after 5-30 seconds the muscle will relax and the discomfort or pain should lessen

4. If an area is too painful to apply direct pressure, use the roller on the surrounding area and talk to your practitioner

5. Do not use foam rollers directly on a joint; the foam roller is meant for muscles and connective tissue only

6.  Wait 24-48 hours before focusing on the same area

The foam roller works the same way as a massage, by breaking up the fibrous tissue that has built up so you have better circulation flow, which in turn, reduces soreness.

Remember that the foam roller isn’t a substitute for a practitioner when you’re injured. If your muscles or tissues are inflamed, don’t use a foam roller, you can cause more damage to your body.

If you have any questions regarding the use of foam rollers, please contact Craig Lawrence, RMT at 250-382-0018.

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Should I Get That Looked At?

wrist-pain1If you sprain your wrist or ankle, should you get it looked at?  Yes…the usual signs and symptoms of a muscle sprain or strain includes pain, swelling, bruising, inflammation, muscle weakness and the loss of the ability to move the joint/muscle.

A sprain is an injury to a ligament; that’s the fibrous tissue that connects bones to other bones. Ligament injuries involve a stretching or a tearing of the fibrous tissue.

A strain is an injury to either a muscle or a tendon which are the tissues that connect the muscles to the bones. Depending on the severity, a strain can be a simple overstretched muscle or can result in a tear of the muscles or tendon.

For the first 24 to 48 hours after a sprain or muscle strain you should:

• Rest the sprained or strained area..
• Ice for 20 minutes every hour. (Never put ice directly against the skin)
• Compress by wrapping a tensor bandage or sleeve lightly around the joint or limb
• Elevate the area above heart level

For the first 72 hours after a sprain or muscle strain you should avoid:

• Heat – such as hot baths, saunas or heat packs
• Alcohol – this will increase bleeding and swelling and decrease healing
• Running – any form of exercise that could cause more damage
• Massage – may increase bleeding and swelling

If your injury is a sprain, don’t stop moving the affected joint, and make sure to begin gentle exercises as soon as possible several times a day. The aim is to get the joint moving, and to prevent it becoming stiff.

If your injury is a strain, it’s best to immobilize the injured muscle for the first few days to allow it to start healing so you can move it without injuring it again in the same place.

Chronic strains and sprains are usually the result of prolonged overuse or repetitive movement of the muscles and tendons and the length of time it takes to recover from a sprain or strain depends on how severe it is.

Always have your health care practitioner examine your injury. The  healing time can range anywhere from 2 weeks to 6 months, and your Chiropractor or Physiotherapist can diagnosis your injury and can advise you on the correct treatment, including creating a range of exercises and therapies that will help you to improve the function and strength of the joints and muscles, and help speed up the recovery time.

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Treating Lower Back Pain at a Victoria clinic

Diversified Health Clinic , a Victoria Clinic has been treating lower back pain for over 2 decades.  Most cases of  low back pain are cause by a muscle strain or sprain, or a specific condition, such as a herniated disc or degenerative disc disease.

Low back pain from a muscle strain is the most common and is usually caused by lifting a heavy object, lifting while twisting, or a sudden movement or fall.  While pain or discomfort can happen anywhere in your back, the most common area affected is your low back. This is because the low back supports most of your body’s weight.

Treating Lower Back Pain | Victoria clinic

Treating Lower Back Pain - Photo Credit: motorvehicleaccidentnews.com

There are many causes of low back pain.

  • Arthritis conditions such as osteoarthritis
  • Muscle spasm
  • Ruptured or herniated disk
  • Sciatica
  • Strain or tears to the muscles or ligaments supporting the back

When the muscles in the low back are strained or torn, the area around the muscles becomes inflamed.  This inflammation causes the muscles in the back to spasm and cause low back pain.

At Diversified Health treating low back pain consists of a combination of treatments, such as Chiropractic, Massage, Physiotherapy, Cryo therapy, Cold Laser Therapy, TENS therapy, Ultrasound, Back Project, Decompression Table, Neuromechanical Adjusting Tool as well as topical ointments such as Traumeel and nutritional supplements for help with inflammation.

With the first syptoms of low back pain, stop the activity for the first few days; this will help calm your symptoms and reduce any swelling in the area of the pain. You can also apply heat/ice to the painful area. Always use ice for the first 48-72 hours, then use heat.  You can also take something to help with the inflammation such as ibuprofen or nutritional supplements, and call your health care practitioner.

For more information on treating lower back pain,at a Victoria cliniccall 250-382-0018 and speak with Dr. Krisjan Gustavson.

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