Self-Massage

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  • Guide to Self-Massage Tools

    Guide to Self-Massage Tools

    The efficacy of self-massage tools is often a debated topic. There are studies that determine that self-massage alone does nothing to increase range of motion or athletic performance [5].  However, there are also contradictory studies, stating that self-massage has profound benefits for range of motion and athletic performance [3]. While more research may still be needed,…

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    Guide to Self-Massage Tools
  • Triceps Strain

    Triceps Strain

    Fig. 1 The Triceps Brachii is a muscle group in the back of the upper arms.  We perform many usual tasks and movements involving the Triceps, and at times we even focus on them in our workouts. Such repetitive use can lead to muscle strain. We will review below some ways to prevent strain occurrence…

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    Triceps Strain
  • The Lower Anterior Leg: 3 Stretches and 3 Self-Massage Techniques

    The Lower Anterior Leg: 3 Stretches and 3 Self-Massage Techniques

    The lower anterior leg (the shin) contains a group of long, tendinous muscles that are responsible for dorsiflexion and eversion of the foot, extension of the toes, and assist with ankle stabilization. Specifically, the Tibialis Anterior is the largest and most superficial of the shin muscles, and runs down the length of the shin in…

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    The Lower Anterior Leg: 3 Stretches and 3 Self-Massage Techniques
  • Quadriceps: 3 stretches, 3 self-massage techniques

    Quadriceps: 3 stretches, 3 self-massage techniques

    The Quadriceps is a large muscle group comprised of 4 muscles: Vastus Lateralis, Vastus Medialis, Vastus Intermedius and Rectus Femoris. It does knee extension and the Rectus Femoris also does hip flexion. As such, it participates largely in movements such as squats, lunges, jumps and running, and also acts as a knee stabilizer. It can become…

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    Quadriceps: 3 stretches, 3 self-massage techniques
  • Serratus Anterior: Underneath and Underrated

    Serratus Anterior: Underneath and Underrated

    It’s nothing new. We hear it all the time that our shoulders are ground zero for our lack of perfect posture. Our sedentary lifestyles, our fixation of strengthening only the front half of our bodies in the gym, and our adaptations to the digital age have our upper halves rounding forward at an alarming rate.…

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    Serratus Anterior: Underneath and Underrated
  • Weight-lifter’s Shoulder (Distal Clavicular Osteolysis)

    Weight-lifter’s Shoulder (Distal Clavicular Osteolysis)

    Weight-lifter’s shoulder, or Distal Clavicular Osteolysis, is a painful shoulder injury that occurs when the distal end of the Clavicle beings to deteriorate. As the body attempts to heal itself, the surrounding area can become inflamed and fibrosis (scar tissue) can form. Untreated, the condition can cause degeneration of the AC joint. After reviewing the…

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    Weight-lifter’s Shoulder (Distal Clavicular Osteolysis)
  • Sinus Inflammation and Massage

    Sinus Inflammation and Massage

    This time of year we are exposed to all sorts of nasties, which can leave our sinuses in overdrive. Changes in temperature, environmental allergies and illnesses can all contribute to sinus inflammation. If you are one who suffers from sinus inflammation, you will know that it can be difficult to function normally when symptoms rear…

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    Sinus Inflammation and Massage
  • Shin Splints Or Medial Tibial Stress Syndrome

    Shin Splints Or Medial Tibial Stress Syndrome

    Shin splints are a common sports injury, especially amongst beginner runners or those starting a new high impact activity. Maybe you’ve had them at some point: it is a pain in the lower leg, along the inner part of the tibia.In spite of the fact that they are so common, there isn’t a clear histological…

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    Shin Splints Or Medial Tibial Stress Syndrome
  • Getting a Grip: Hand and forearm self-care

    Getting a Grip: Hand and forearm self-care

    What do rock climbers, pole-vaulters and baseball players have in common? The total dependency of their hands not failing them at the most critical point. All these athletes rely on their hand and forearm health for not only sports but also for everyday life. And no matter the sport or profession, everyone’s hands get much…

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    Getting a Grip: Hand and forearm self-care
  • Piriformis Syndrome: What A Pain In The Butt

    Piriformis Syndrome: What A Pain In The Butt

    A bit of anatomy and physiology: The Piriformis muscle is located beneath the Gluteal muscles in the buttocks. In that same region, the Sciatic nerve passes from the lumbar region of the spine, through the pelvis (beneath the Piriformis) and extends down the back of the legs.  If the Piriformis muscle is tight, it creates…

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    Piriformis Syndrome: What A Pain In The Butt

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