Is the way you breathing causing your neck pain? – Part 1
If you have had a treatment with us, we may have talked to you about importance of deep breathing, if you have tension in your neck.
Shallow breathing, thoracic breathing, or chest breathing is the drawing of minimal breath into the lungs, usually by drawing air into the chest area using accessory muscles rather than throughout the lungs via the diaphragm. This means that you over use some of the accessory muscles of breathing, including the scalenes and sternocleidomastoid muscles both of which are located in the side of the neck. The scalenes elevate the 1st rib during inspiration and the sternocleidomastoid raises the sternum. Unfortunately, these accessory muscles aren’t built for routine respiration, and they exhaust and eventually injure themselves which may result in pain and/or a reduced range of movement (i.e. inability to turn your head fully from side to side).
People shallow breath when they are nervous, stressed, anxious, or when they concentrate. So simply stopping and taking one deep breath after you send each email, can reduce the over use of your scalenes and sternocleidomastoid.
Related Posts
What causes muscle cramps?
Unfortunately no one totally understands what causes muscle cramps. Most authorities agree that in skeletal muscles they are frequently caused by the hyper-excitability of the nerves that stimulate muscles. Rather than thinking of a single cause of muscle cramps, I find it more helpful to think in terms of risk factors. A field study of 433 Ironman triathletes suggest that those so cramped had exercised harder than usual, had a family history of cramping and had previous tension or ligament damage. Because muscle cramps often occur due to muscle fatigue the problem may be related to nerve malfunction creates an imbalance between muscle excitation and inhibition which prevents the muscle from relaxing. (see Schwellnus et al 2004). In summary although muscle cramps are likely to be related to overexertion there are other contribution factors. References Shang G, Collins M and Schwellnus M (2001). Factors associated with self-reported history of exercise associated muscle cramps in Ironman Triathletes: A case-control study, The Clinical Journal of Sports Medicine 21(3): p204-210 Schwellnus MP, Nicol J, Laubscher R et al (2004). Serum electrolyte concentrations and hydration status are not associated with exercise associated muscle cramping in distance runners, British Journal of Sports Medicine 38(4): p488-492
Why do we sometimes recommend longer treatments?
In my last blog article, I explained the benefits including scientific evidence from a 15 minute Seated Acupressure Massage. So if 15 minutes has all these benefits, why do we offer 30 minute treatments and why do we sometimes recommend them? Quite simply, its based on experience. I find that some clients start to notice their neck & shoulder loosing mobility and their level of muscular tension increasing but they are too busy to book in. Frequently we find that people leave it 3 weeks before they book in or sometimes up to a month, by which time the knots have multiplied and grown!!! The 15 minute treatment is designed to nip things in the bud, before the tension gets chronic. However I appreciate that my clients have very busy lifestyles so this isn't always possible so we offer longer treatments. Finally, some people get home from work and instantly switch off while other people take a while. This different rate of response is what we as therapists see when we treat people, so we recognise when your muscles are releasing really slowly. Indeed over the years some of my clients have commented on how it took a long time for their right/left shoulder to relax. In cases where your muscles are releasing very slowly we often suggest you book a longer treatment.
Heel Pain Part 1 – Plantar Fasciitis
Recently a client asked me "is having heel pain first thing in the morning, just one of those things you have to put up with as you get older"?. What are the causes of Heel Pain? There are two major causes of heel pain, firstly a grumbling Achilles Tendon and secondly Plantar Fasciitis. This week I am going to focus on Plantar Fasciitis. Plantar Fasciitis is inflammation of the Plantar Fascia or the strong band of tissue on the sole of your foot that stretches from your heel to your toes that supports the arch of your foot and acts as a shock absorber when you walk. The usual site of the pain with Plantar Fasciitis is on the sole of the foot, see diagram below.
How can I tell if my heel pain is Plantar Fasciitis?
Plantar Fasciitis is characterised by the gradual onset of soreness and aching under the heel at its mid-point, which spreads forward along the inner side of the arch of the foot. The ache or pain is often for the first few steps when you get out of bed every morning or after sitting at your desk for a long period of time.
What causes Plantar Fasciitis
- Sedentary Lifestyles
- Being overweight
- Wearing shoes with too little arch support or cushioning
- Vigorous take off's, landings are fast turns during weight bearing sports.
- Wearing high heels too much.
- Excessive foot eversion (your weight is too much on the outside of your foot).
- Stand about 40 cm away from a wall and put both hands on the wall at shoulder height, feet slightly apart, with one foot in front of the other. Bend your front knee but keep your back knee straight and lean in towards the wall to stretch. You should feel your calf muscle tighten. Keep this position for several seconds, then relax. Do this about 10 times then switch to the other leg. Now repeat the same exercise for both legs but this time, bring your back foot forward slightly so that your back knee is also slightly bent. Lean against the wall as before, keep the position, relax and then repeat 10 times before switching to the other leg. Repeat this routine twice a day.
- Stand on the bottom step of some stairs with your legs slightly apart and with your heels just off the end of the step. Hold the stair rails for support. Lower your heels, keeping your knees straight. Again you should feel the stretch in your calves. Keep the position for 20-60 seconds, then relax. Repeat six times. Try to do this exercise twice a day.
- Sit on the floor with your legs out in front of you. Loop a towel around the ball of one of your feet. With your knee straight, pull your toes towards your nose. Hold the position for 30 seconds and repeat three times. Repeat the same exercise for the other foot. Try to do this once a day.
- Sit on a chair with your knees bent at right angles and your feet and heels flat on the floor. Lift your foot upwards, keeping your heel on the floor. Hold the position for a few seconds and then relax. Repeat about 10 times. Try to do this exercise five to six times a day.
- For this exercise you need an object such as a rolling pin or a drinks can. Whilst sitting in a chair, put the object under the arch of your foot. Roll the arch of your foot over the object in different directions. Perform this exercise for a few minutes for each foot at least twice a day. This exercise is best done without shoes on.
