Hypertension – Introduction

Deep tissue is a very descriptive name and is self-explanatory.  The confusion comes when it is compared to sports massage.  The big difference is the focus. Sports massage is dedicated to

• improving sports performance
• prevention of and treating sports injuries

The reasons for booking a sports massage are:

• You work out religiously, but aren't as relgious about stretching
• You cycle or run to work and don't think to stretch
• You play sports but don't cross train so have specific trouble spots
• Your performance (in a particular sport) has dropped
• You have a history of injuries and want to reduce the likely hood of further injuries

Deep Tissue massage is a problem solving massage for everyone. The reasons for booking a deep tissue massage are:

• You work at a computer all day and your neck, shoulders & back are chronically sore
• You are so tense your back feels like concrete
• You have tired achy legs
• You are in pain
• You are stiff (or are unable to move your neck/arm/leg freely)
• You are stressed or anxious
• You have a knot or a muscle spasm

To book a treatment click here.  

A lot of clients visit it us in clinic with tense muscles, which over time can lead to achy muscles and this in turn can then lead to episodes of muscle pain.  Muscle tension refers to the condition in which muscles of the body remain semi-contracted for an extended period.  Muscle tension is frequently caused by the physiological effects of stress.  Massage is well documented to reduce muscle tension  (see top two references).  In addition what is also known to help are

1. hot baths
2. yoga
3. stretching

Muscle soreness, or to be more precise delayed onset muscle soreness (DOMS) is the stiffness and sometimes pain felt in muscles 24 to 72 hours after exercise, sporting or physical activity.  If you are someone that is prone to DOMS reading my previous blog posts may help:

• Introduction to Delayed Onset Muscle Soreness (DOMS)
• Why does delayed onset muscle soreness vary so much?
• How to prevent Delayed Onset Muscle Soreness
• More tips on how to prevent Delayed Onset Muscle Soreness

Many athletes believe that sports massage helps DOMS and there is scientific evidence to supports this.  (See bottom 4 references). References Longworth JCD.  Psychophysiological effects of slow stroke back massage in normotensive females.  Advances in Nursing Science. 1982 July: 44 - 66 Valentine KE. Massage in psychological medicine - modern use of an ancient art.  New Zealand Journal of Physiotherapy. 1984; 12: 15 - 16 Ernst E. Does post-exercise massage treatment reduce delayed onset muscle soreness? A systematic review. Br J Sports Med 1998; 32(3): 212-4. Ernst E. Manual therapies for pain control: chiropractic and massage. Clin J Pain 2004; 20(1):8-12. O'Connor R, Hurley D. The effectiveness of physiotherapeutic interventions in the management of delayed-onset muscle soreness: a systematic review. Phys Ther Rev 2003; 8(4): 177-95. Wright A, Sluka K. Nonpharmacological treatments for musculoskeletal pain. Clin J Pain 2001; 17(1): 33-46.

Chair sitting is unique in that Gluteus maximi are totally relaxed at the same time as having an upright torso, and they are therefore not able to contribute to lumbar extension and back stabilization as they usually do. Without the help of the Gluteal muscles, the Erector Spinae muscles above become tired and painful in a very short time, and give up fighting to maintain the correct "hollow" in the lumbar spine. The diagram on the left indicates what happens to three key muscles when you spend long periods of time sitting. The Hamstrings (H) are shortened by sitting.  Also, during sitting, the Gluteus Maximus (GM) is relaxed and unable to tension the lumbosacral fascia.  This means the Errector Spinae (ES) muscle group must therefore perform the entire lumber extension workload. This article discusses the link between lower back pain and the following muscle problems:-

1. Shortening of the hamstring muscle.
2. Overworking of the Erector Spinae muscle group and the development of trigger points.
3. Overworking of the Iliopsoas muscle group and the development of trigger points.

Hamstrings are shortened and inactive while sitting causing tension.  This is so common I will write a separate blog most on Hamstrings. Without the help of the Gluteal muscles the Erector Spinae muscles become tired and painful very quickly and struggle to maintain the correct "hollow" in your lower back.  Even thought you may consider sitting an apparently restful posture it is actually an intense workout for the Erector Spinae and the Iliopsoas muscle groups. If you are not using a full and appropriately shaped chair back, your Iliopsoas muscles must pull your torso forward to stop you falling backward, and they have to do that at the short end of their range of contractile length. That is a sure fire recipe for Iliopsoas muscle shortening and development of trigger points. Here are some indications that you have a shortened Iliopsoas

• Diffuse achy - type pain radiating out from the groin area to the lower back, and possibly around to the side of the hip and the butt area. If the trigger points in the groin are not pressed, the pain is not sharp or stabbing.
• Relief of pain is often experienced by sitting down.
• Worse upon lengthening the iliopsoas, i.e. when one stands up, or straightens the hip joint.
• Worse for doing situps.
• Worsened by externally rotating the hip (i.e. making the knee cap look outward) when the hip joint is fully extended.
• In patients with sciatic nerve pain, lying flat on one's back with the legs out straight causes the trigger point tightened iliopsoas to compress the lumbar vertebrae together, with the result that the nerve roots of the sciatic nerve are compressed too.
• When lying flat on one's back, doing a straight leg raise reveals weakness on the affected side.
• In patients with sciatic nerve pain due to nerve root compression, lying flat on one's back with legs out straight stretches that trigger point tightened iliopsoas. The result is that the iliopsoas compresses the lumbar vertebrae together, and the the nerve roots of the sciatic nerve are compressed at the same time.

All the side effects of sitting for long periods of time can be addressed by deep tissue massage.