Hip Pain

One of the first things you learn as a massage therapist is that everyone wants deep pressure in massage.  This is because no one wants a light fluffy massage because they feel there will be no benefit and they have wasted both their time and money. The second thing you learn as a massage is that everyone has their own idea what deep pressure is and what would be light pressure for one person is deep pressure for another person.  Even if you take one client, the pressure they consider deep on their tight shoulders will be different from their idea of deep pressure on their legs.   So there is no fixed concept of what deep pressure is, it varies from client to client, and with the same client it varies treatment to treatment and depending up on the part of their body your are treating. Given all this how do we work out pressure in clinic.  First, we base it on our experience, your body type, the tension in the muscle we are working on.  But most of all we talk to you about how the pressure feels to you and respect your preferences for pressure. I am sure most of you have heard me talk about good pain.  Its based on a phenomenon that I have seen in clinic over the years.  This is where someone comes into clinic in pain, we apply pressure and the pain turns into a good pain – because the pressure is a source of relief.  For some people this “good pain” just feels right.  This good pain is strong but welcome and came sometimes be described as a “sweet ache”.  For some clients the good pain, is such a welcome relief that pain doesn’t even seem the right word. A word of warning, I like all my other therapists are only human and sometimes we get it wrong.  This can be if we have missed a trigger point that is very sensitive, and we go into deep or the opposite can happen where a muscle locks up and we apply pressure and you as the client can’t feel anything.  These situations can also arise due to change with your body i.e. an intense gym session or longer work hours than usual so lots of extra time sitting at your desk. I try to ask all my clients regularly without sounding like its some automated message, do you want the pressure deeper or lighter and if so let me know.  I know the other therapists in clinic do this as well. In clinic we always want you to get the most out of your treatment.  So please remember we always welcome feedback on pressure throughout your treatment.

Muscle fibers are designed to tense and relax and go through a natural tense/relax cycle as you use your body.   A muscle under sustained tension without a corresponding relaxation phase becomes stiff and eventually spams causing pain. There are three reasons why muscles don’t relax:

• Overuse is for example when you injury yourself in the gym.
• Disuse is when your muscles tense when you are at your desk due to the body’s natural response to the demands and pressure you are under.  Muscles are designed to be used which means if you sit still for long periods the muscular tension doesn’t dissipate.
• Misuse for the majority of people this is due to poor habits when walking, standing and sitting.  Sedentary lifestyles means the muscles of the legs are often held in contracted positions for long periods of time and which can lead to stiffness.  Sitting at computers for long hours keeps the neck and back in fixed positions causing the same muscles to contract which can lead to muscle tension and in some people muscle pain.

• Stretching Often - Stretching is, of course, a valuable way to relieve muscle stiffness.
• Exercise - Exercise in general is extremely good for releasing muscular stiffness, improving your mood and creating good health.
• Yoga -You can also consider yoga, which is a form of both exercise and stretching, and may have a positive effect on your future muscle discomfort.
• General Health - Your muscles are also very sensitive to your general health as well. You need to do anything you can to make sure you're getting enough sleep, eating protein, and drinking water. These small changes are going to improve your muscle health, which should improve the way your muscles deal with demanding lifestyles.
• Massage - Massage is an excellent way to combat muscle stiffness and pain.

These stretches can either be done as a complete series or individually.  The aim of stretching is to relax the muscles so it should never be painful. Each stretch should be held for 15 seconds and repeated twice.  Ideally you should stretch daily. Back

• Clasp elbows in front of your body at shoulder height, making big circles in front of you - push out and look down.  This will stretch your upper back.
• Lie on your back and raise your legs with your knees bent and hands palms down at right angles to your body.  Move your legs over to one side of your body keeping your knees together and bent.  Repeat for the other side of your body.
• Lie on your back with your arms at right angles to your body.  Raise a leg with your knee bent and let it drop over to the other side of your body.  Now repeat on the other side.
• Kneel on all fours, then sit back with your buttocks on your heels and your head on the floor and your hands outstretched in front of you (child pose for those who know yoga).  This will stretch your entire spine.
• Kneel on all fours, look down whilst arching your back upwards (like a cat) hold for 15 seconds, then slowly drop your back down and stretch your head up and hold for 15 seconds.
• Lie on your back with your right knee up keeping your foot on the ground.  Place your left ankle on your right knee, letting your left knee drop outwards.  Clasp your hands below your right knee and pull towards your body, this will stretch out your gluteals.   Now repeat on the other side.
• Lie on your stomach with your arms by your side and gently raise your head slightly.  If these feels comfortable then you can also raise your feet of the ground and raise your arms above your head in from of you.  This is very strengthening and especially good for people with straight backs.