Is your headache a tension headache?
Common symptoms of tension headaches include:
- pain on both sides of your head, face or neck
- feeling like something is pressing on your head or being tightened around it
- the affected area may feel tender and your head may hurt more when touched
Tension headaches are annoying but not as disabling as for example, migraines. When you have a tension headache it is normal that you are able to continue with your daily activities without risking making your headache worse.
Common causes of tension headaches include:
- stress
- sleep problems
- caffeine
- tight muscles in your neck & shoulders
If you feel your sleeping issues are contributing to your tension headaches then changing your sleeping habits may be beneficial. If you feel stress is contributing to your tension headaches then prioritising relaxing activities or yoga may be beneficial.
In my experience some clients who have tight neck & shoulder also suffer from tension headaches. In addition it is common for people to carry their stress in their neck & shoulders which means they become tense which may lead to tension headaches. Feeling stressed or having tight neck & shoulder are issues that frequently lead to clients booking a massage.
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Runner’s Knee
What is runner's knee? Iliotibial band (ITB) syndrome, or runner's knee, got its nickname for an obvious and very unfortunate reason—it's common among runners. The resulting pain on the outside of the knee, comes on when running, stops when you rest and then starts again when you resume running. Some runners feel something catching on the outside of their knee or a "twang" over the bone on the outside of their knee. What causes runner's knee?
- Long distance running
- Excessive eversion of the feet
- Running on uneven terrain or on cambered roads
- Lack of core strength
- Mobility issues in your lower back or hips
- Listen to your body - stop running if you feel and sharp or shooting pains and review your running style.
- Strengthen your core including your glutes as this will help you run longer and longer distances and will ensure you have adequate strength when running up and down hills.
- Ensure your Iliotibial band and thigh muscles are flexible.
- Avoid running down hill or on a cambered road
- If your feet naturally evert then book an appointment to see a podiatrist to see if you need shoe orthotics.
