The Iliotibial band (IT band) is a long flat fibrous band that runs all the way down the outside of the thigh connecting the Tensor Fasciae Latae muscle to the anterior tibia just below the knee. The Tensor Fasciae Latae originates from the anterior part of the outer lip of the iliac crest and from the outer surface of the anterior superior iliac spine or ASIS. An illustration below shows just this.

As you can see, the IT band is very long and therefore plays a big part in our everyday movement. Surrounding it are some major muscles like the Gluteals, Hamstrings and Quadriceps. The tasks of the Iliotibial Band (ITB) are flexion, abduction, and medial rotation of the hip. In addition, the ITB contributes to lateral knee stabilization. I’ve always found it fascinating how the Tensor Fasciae Latae kind of turns into the Iliotibial Band, therefore acting through the band by pulling it superiorly and anteriorly. This can also be seen in the illustration.

Hopefully you now have a better understanding of the IT band and its function. But this band often baffles clients. I constantly hear questions like, “Why does the IT band always get so tight” or “What type of tissue comprises the IT band?” This second question is another subject that fascinates me.

The IT band is a different type of tissue. It’s not muscle or tendon or ligament specifically, but instead a strong, tendinous fascia. Although Tendons, Ligaments and Fascia are all made up of connective tissue, they are all slightly different. I like to think of the IT band as a mixture of very strong Tendon and Fascia. This is how I try to describe it to my clients. Because the tissue of the IT band is so thick and strong, it is likely to become very tight, especially with much activity.

So which sports are mostly likely to affect your IT band? I see Runners and bikers that struggle the most with the IT band. If you are an avid walker, hiker, jogger or marathoner, I would suggest investing in a foam roller. Foam rollers are one of the most effective ways to loosen the IT band, because it is such a hard area to stretch. Below is a demonstration of how to use this foam roller on your IT band.

For some reason the woman in this photo has a big smile, but if you do this exercise, you won’t be smiling. It has always been a long running joke with many of my clients that the IT band always hurts because no one ever wants to stretch it out. Why is that? Because it can really hurt! But it will definitely feel better and looser after the fact, so don’t give up if you feel a little uncomfortable. You can find these foam rollers at your local Target or sports store, or just order one online.

In my experience, however, it is not just runners and bikers who suffer from a tight IT band. It seems whether you are quite sedentary or a very active person, the IT band tends to become tense. The foam roller is a good option, but there are also stretches that can give some relief as well. Pictured below are 2 stretches that I use and recommend to my clients.

Make sure that you are really feeling the stretch on the outside of your thigh. It can be good to be in each stretch for 5 minutes or more, depending on how tight the IT band is.

And last but not least, of course massage is a huge benefit in relaxing the IT band. Several of my clients tell me that deep tissue bodywork is the only way that they feel relief in the IT band. Deep tissue is in fact very useful in lengthening the tissue. I usually will use what I like to call “The IT Sweep,” in which I have the client lie on their side. I then have them take the leg that is on top and flex it up and over the bottom leg, which exposes the hip of the leg on top. I proceed to take my elbow, and starting at the head of the femur, I “sweep” down the IT band all the way to the lateral side of the knee. This can be done 3-4 times to ensure the lengthening of that tissue. And honestly, it can be painful, just as the foam roller can be. But it works, and it works well.

After the IT sweep, I like to stretch the area. As mentioned before, it can be very difficult to stretch the IT band. But with assisted stretching from a licensed massage therapist or physical therapist, a deeper stretch can be achieved.

If you have concerns about your IT Band and want to hear more about treatment for it, please call me at 801-349-3934. I practice in downtown Salt Lake City, Utah and am always taking new clients. Call today to schedule your first appointment

Spring has been highly anticipated this year in Salt Lake City, Utah. After an unusually chilly winter, I think we can all welcome Spring with open arms. We can look forward to sprouting tulips and daffodils, as well as sunnier days.

Also this Spring, I want to offer an incredible massage special to welcome the new season Starting today and going until Easter Sunday, I am offering one-hour massages for just $45, 90 min massages for $70 and 2 hour massages for $100! This special will save you up to $20 on your massage session so call me today at 801-349-3934. And of course you can always take advantage of my ongoing special which includes 5 one-hour massages for the price of 4! All you have to do is buy the 4 massages upfront and receive the 5th for free.

You can take advantage of this for yourself, or buy a gift certificate for a loved one. Call me today in Salt Lake City, Utah to book a session and get a great deal this season. Happy Spring!

Each system has an important and specific duty to perform that keeps us alive. The 12 systems include:

1. Muscular System
2. Cardiovascular/Circulatory System
3. Digestive System
4. Integumentary System
5. Endocrine System
6. Urinary System
7. Reproductive System
8. Lymphatic System
9. Immune System
10. Respiratory System
11. Nervous System
12. Skeletal System

Massage therapy influences and benefits every one of these systems. It would be difficult to determine which system is improved most by bodywork, but one system that highly profits is the Cardiovascular/Circulatory System.

Our Cardiovascular structure is an organ system that encompasses our blood, our heart and the blood vessels of the body. The cardiovascular system carries blood, oxygen, and nutrients to organs and tissues of the body, and carries waste and carbon dioxide from these tissues for removal from the body. This system may be seen strictly as a blood distribution network, but it also helps fight diseases and helps stabilize body temperature and pH to maintain homeostasis.

The heart functions as a pump to move blood through the blood vessels of the body. The Cardiovascular system is essential for large, multi-cellular organisms, such as humans and animals. One of this systems’ biggest responsibilities is to supply oxygen to each and every cell of the body. Once oxygen is transported to the cells, carbon dioxide is then removed as it is absorbed into the blood. A second critical function of this system is to feed all of our cells with nutrients and energy via the bloodstream. The cardiovascular system also transports hormones to wherever they must be delivered in the body.

So what benefits does massage therapy contribute to the Cardiovascualar/ Circulatory System? Basically, massage can help to speed up blood flow by mechanically assisting the venous flow. This, in turn, improves the overall circulation through out our bodies.

According to the Associated Bodywork & Massage Professionals, massage therapy can help improve blood flow to the tissues, muscles and vital organs; and increased blood flow is a key element of good health.

Other advantages provided by massage therapy to the cardiovascular system are:
- Dilated blood vessels helping them to work more efficiently, and decrease high blood pressure
- Hastened removal of waste products, like toxins and carbon dioxide
- Prevents muscle cramping due to sustained blood flow
- Increases white blood cell count, helping to prevent disease
- Reduces Lymphedema
- Reduces Ischemia, which is a reduction in the flow of blood to body parts, often marked by pain and tissue dysfunction
- Helps to preserve brain tissue, cognitive function and protect against strokes.

So perhaps you do not experience muscle pain or tightness. But if you suffer from high blood pressure, poor circulation, low-immune quality or have a family history of strokes, massage could be an excellent method of prevention for you. Give me a call today in Salt Lake City, Utah at 801-349-3934. Find out if massage could benefit you and your cardiovascular system.

Tis’ the season of Love in Salt Lake City, Utah and the gift of massage is an excellent choice for your partner this year. You can never go wrong with the gift of touch because its incredibly thoughtful and shows your partner how much you care. And of course, it just feels good!

This year, I have a great special that will make your loved one feel amazing and delightfully pampered. I am offering a wonderful 2 hour session that includes a full body massage, plus 30 minutes of Reflexology foot work for only $90. If you want to split up the 2 hours and make 2 separate sessions, that will work also. You can do whatever you would like with the 2 hours, depending on what will make your sweetie feel the best. I offer swedish, deep tissue, Myofascial release, sports therapy, craniosacral, and Reflexology. The session can be tailored to your preference.

I am offering this sweet massage session for only one more week. Purchase your gift certificate before Valentines Day and it can be used at anytime after that. Call me today in Salt Lake City, Utah to pick up your gift certificate or have me mail it to your Valentine. Your sweetie will definitely appreciate a gift like this.

The first day of November always signifies the beginning of the holidays for me. Once Halloween is over, Thanksgiving and Christmas creep into my head almost immediately. In Salt Lake City, Utah I start thinking about snow, lights, turkey dinners and Christmas trees. But more than anything, I begin to wonder about the gifts that I want to give this year.

Are you thinking about gift-giving as well? That is why I wanted to create a holiday special that makes massage, (for you or your loved ones), very affordable this year.

Starting today, November 1st, and going on through December 24th, 2012, I am offering 2 one-hour massages for only $99. And the best part is that you can use these sessions however you please. Use one for yourself and give one as a gift, or perhaps use them for a decadent 2 hour massage. Any type of massage is allowed with this special: Swedish, Deep Tissue, Sports, Reflexology, Russian Sports, Myofascial Treatments or Craniosacral.

Just remember to purchase your massages or gift cards by December 24th and they can be used into the new year as well. Also, you can always purchase 4 massages up front and receive the 5th for FREE. Hoping that you all have a wonderful holiday season in Salt Lake City, Utah. Call me today at 801.349.3934 to give the wonderful gift of bodywork this year. Happy Holidays!

So how does this foot dysfunction affect the foot? It is a pretty simple concept. Basically, the plantar fascia is the flat band of tissue (ligament) that connects your heel bone to your toes. It supports the arch of your foot. If you strain your plantar fascia, it gets weak, swollen, and irritated. Furthermore, this tissue can develop micro-tears and becomes very inflamed. The inflammation is the bodies’ way of trying to protect the injured area. Then your heel or the bottom of your foot hurts when you stand or walk. Below, is an illustration of this ligament.

The pain and symptoms are usually very typical in each case that I have seen, which makes it easier for me to figure out what the problem is and how to treat it. My clients with Plantar Fasciitis will complain of heel pain mostly. Usually, the heel pain will be worse at night, which makes sense because they have often been on their feet all day. Complaints also include pain in the morning, more specifically tightness in the heel and Achilles Tendon. People report that when they take their first step out of bed in the morning, it takes 5-10 minutes before they can walk. The tightness can be so intense that is prevents them from putting pressure on their feet whatsoever.

Anatomically, if the heel is very tight, it also makes the Achilles Tendon tight which prevents efficient range of motion in the ankle. This is what makes it hard to walk in the morning. As I’ve mentioned many times in my previous blogs, the human body is an amazing machine that works as one functional unit. When one part of the body becomes tight, it affects the corresponding muscles, and so on. That is why it’s important to take care of imbalances and muscles that are not functioning correctly, as soon as possible.

Because these symptoms seem to be very much the same in all of my clients who suffer from Plantar Fasciitis, I have developed a useful protocol to heal this area of the foot, which includes stripping the Achilles Tendon first. Then I proceed to work the Plantar Fascia itself. Below, the picture shows how the Achilles Tendon is very much connected to, and affected by, to the Plantar Fascia.

But more important than the bodywork that I offer for Plantar Fasciitis, are the steps that YOU can take to heal your feet of this pain. Because of the inflammation associated with this dysfunction, ice is always important. I recommend to my clients, icing the feet for 15-20 minutes each night after being on their feet all day. And the most important remedy that I can suggest, simply is rest. The micro-tears and inflammation that occur with Plantar Fasciitis are a sign that you are on your feet much more than you should be. So, for example, say that you are a server that is on your feet for the majority of your shift serving food to customers. When you come home from work, ice your feet and try to stay off of them for the rest of the evening. This can be inconvenient for some, but also totally necessary.

If you or anyone you know, suffers from this type of pain, please take the steps to start healing your feet. Plantar Fasciitis can worsen very quickly, and eventually make walking very painful. This can detrimentally affect your quality of life. If you are in Salt Lake City, Utah, and you need a treatment to heal your pain and prevent further damage, call me today. I can be reached at 801.349.3934 and am taking appointments Monday – Saturday. Call today to start the healing process.

The following injuries are some of the most common to athletes that I see here in Salt Lake City, Utah.  Of course, different sports and events have their own specific injuries that occur, but I have accumulated some general injuries that I see in many athletes that come to me for bodywork.

1. Muscle Pull/Strain – Muscle Pulls and Strains are what I see most commonly in athletes.  This can occur from over-training or simply not stretching enough.  Very often I find that athletes train so much, they do not like to bother with stretching.  But this seems to be true for most people in general as well.  If you have a tight muscle in your neck or back, its obvious that 10-15 minutes of stretching would most likely alleviate the tension.  However, I have observed that people, more often that not, will bypass the stretching.  But I cannot stress enough, how important stretching is, especially for those that are very active.  Another interesting observation that I have made, is that muscles can often become injured simply from stretching before work-outs.  Stretching before a work-out does not seem necessary, since the muscles can be very cold still.  Wait until the muscles have warmed up, and do your stretching after each work-out session.

What muscles become pulled/strained most frequently?  From what I see in my clients, the Hamstrings and Piriformis are their biggest complaints.  To avoid these pulls, of course make sure to stretch the Hamstrings and Glutes well after each work-out.  But also make sure you are using your body mechanics the right way.  Tighten your core and stand up straight as to maintain optimum posture and get the most out of your training.

2. Knee Pain – Knee pain in incredibly common to all athletes, but especially in runners.  Repetitive pounding of your feet on the pavement or treadmill simply is not good for your knees. The most common knee pain, known as patellar-femoral syndrome, is an inflammation on the underside of the kneecap (patella).  This can cause a lot of discomfort and make your work-outs very unpleasant.  I also see this syndrome commonly occur in bikers and skiers.  The best way to avoid these injuries is to make sure you have a proper gait during the activity, wear good shoes, and intermittently cross train to strengthen the muscles and ligaments around the knee.

 3. Shin Splints – Shin splints are very common for athletes.  I see these occur mostly in runners and dancers.  They can develop from training on a new surface or changing the intensity of your work-out.  They can cause a dull ache on the surface of the shins during or after work-outs, and can be quite painful.  This pain is just caused from inflammation of the tissue in the area and usually can be cleared up with a little bit of rest and icing the area daily.

4. Tendonitis - is very common but can cause significant pain.  It literally means inflammation of the tendon.  If the normal smooth gliding motion of any given tendon is impaired, the tendon will become inflamed and movement will become painful. In my experience, Tendonitis seems to be most prevalent in the arms; especially the wrists and elbows.  Another common spot is in the Achilles Tendon.  An Achilles injury must be properly cared for and rested because this tendon is known to rupture.  Recovery from a ruptured Achilles tendon can be a waiting game.  You just won’t know how long it might take and limits your mobility drastically.  Tendonitis occurs often from having a poor blood supply to the area, which prevents proper recovery from work-outs, but mostly it occurs from over-use. In cases of any type of inflammation, massage can help, especially to bring blood to the surface to heal the dysfunction must faster.  But I have found that massage therapy can often make inflammation worse as well, so you just have to see how your  tendonitis responds to bodywork.  Of course, ice and rest always improve the injury as well.

5. IT Band Friction - The iliotibial (IT) band is a tough group of fibers that run along the outside of the thigh. It functions primarily as a stabilizer during running and can become irritated from overuse. Below is an illustration of the IT Band and its location. It is an interesting type of tissue because it is not specifically tendon, nor muscle, but can become pulled so tight that it causes much discomfort.  I hear complaints of tension in this area from most of my clients who are active.  The IT Band easily becomes tense but because of its specific type of strong fibers, it can be hard to stretch.  A Sports massage treatment is most times always very helpful as the therapist will stretch this area for you.  Also, you can buy foam rollers to roll out the tension.  You just lie horizontally on the floor with the foam roller between you and the carpet, and move slowly to roll it out.

6. Tennis elbow- Also known as Lateral epicondylitis.  This condition is basically just inflammation specifically in the elbow.  Above, I mentioned that arms tend to suffer the most from tendonitis, but the most detrimental is when it affects the elbows.  This can cause a lot of pain and discomfort and prevent normal activity severely.  While the common name “tennis elbow” suggests a  link to tennis and racquet sports, this condition can also be caused by sports such as swimming and climbing, the work of manual workers and waiters.  And once again, because this is an inflammation issue, it is most commonly caused by over-use.

7. ACL injuries/tears - The ACL, or anterior cruciate ligament, is one of the most common ligaments damaged in a knee injury. ACL injuries are common among athletes participating in sports that require them to suddenly stop during a run or quickly change direction to avoid an opponent.  I see this most commonly in football and basketball players.  This injury, similar in severity to an Achilles Rupture, often requires surgery and many months of physical therapy.  Bodywork can help this injury once its on its way to recovery and the inflammation has gone down.  Massage Therapy can help to break up scar tissue and bring blood to the surface.

8. Plantar Fasciitis - Plantar fasciitis is a painful inflammatory process of the plantar fascia, the connective tissue of the sole (bottom surface) of the foot. Again it is caused by overuse, but how do you not overuse your feet??  It is a very common condition and I see it mostly affect people who wait tables for a living and runners.  Because it is so common however, it can affect anyone who is on their feet a lot.  Massage therapy can be a huge relief for those suffering from Plantar Fasciitis.  Symptoms include, tightness in the feet, burning pain, and the inability to walk on your feet for the first few moments from when you get out of bed in the morning.  People with this issue tend to complain of pain mostly in the evenings when inflammation is at its peak.  Icing your feet for 20 minutes each night can cut down the pain significantly and staying off your feet as much as possible.

Although I have named a few common sports injuries, athletes are affected by many.  But as you can see, most of them involve some type of inflammation to a certain tissue in the body and come on by over-use.  If you are experiencing any of these conditions or know that you have an area of inflammation, try to back off from intense activity.  It is your body giving you a signal to slow down.  But you don’t have to slow down forever.  Give your body 2-3 weeks of rest and then reassess the injury.  And remember that it is much better to be out of the game for a few weeks, than it is to re-injure the area and really cause some problems.  Also, I don’t want to sound like a broken record but ice will be your best friend through out this process.  If you feel that you need more assistance, contact me in Salt Lake City, Utah today.  Muscles that are being constantly abused can greatly benefit from massage therapy.  Call today at 801.349.3934 to get more information about Sports massage and its benefits.

Modern humans evolved from the last common ancestor of the Hominini some 2.3-2.4 million years ago in Africa.  This species came from the genus Homo, which was preceded by primates such as gorillas and chimpanzees.  So its safe to say that we evolved from such mammals.  But have you ever seen the way a gorilla or chimpanzee sits or walks?

The illustrations to the left show a gorilla sitting down, and a chimp walking up a tree limb.  I see an exaggerated mimic of bad human posture.  Of course, you must keep in consideration that these animals do not typically walk upright like humans do, but I see some similarities between these monkeys and today’s human species.

Notice how the gorilla has his shoulders completely rolled forward and the chimpanzee is completely hunched over with his head and neck forward and down.  This may seem like a silly analogy but just look at the illustration below.

This posture is very commonly seen today, and wouldn’t you say it resembles the pictures above? Many people are not very observant of their own posture, which can be dangerous for our skeletal structures and muscles.

Because humans are an upright animal who walks on 2 legs instead of 4, it is ideal to have an upright posture.  When posture is not upright, we start to experience all kinds of dysfunction in the body.

For now, let’s focus on a dysfunction of the shoulder girdle that occurs when our structure starts to look like the photo to the left.

This common dysfunction in the body occurs between the Pectoral muscles and the Rhomboid muscles.  The Pectoral muscles consist of the Pectoralis Major and Pectoralis Minor and they lie on the front of the chest.

The Pectoralis Major attaches at the anterior surface (front side) of the clavicle, and the anterior surface of the sternum.  It inserts at the lateral side (outer side) of the humerus.

The Pectoralis Minor (pictured to the left) is a thin, triangular muscle, situated at the upper part of the chest, beneath the Pectoralis Major.

The Pectoralis Major/Minor are the major muscles of the anterior chest.  Now lets talk about the opposite muscles (antagonistic) muscles to the Pectoralis muscles.  The antagonistic muscles perform the opposite action of any given muscle, and the opposite of the Pectoralis muscles are the Rhomboids and Trapezius muscles.  Below is an illustration of these.

The Rhomboids (left) consist of a major and a minor just like the Pectoralis muscle.  The major arises from the thoracic vertabrae (mid-spine), and inserts on the medial border of the scapula.  It also lies deep to the Trapezius muscle that is pictured to the right of the Rhomboids. The Rhomboid minor sits superior (above) to the Rhomboid major.

The Trapezius muscle, as you can see, is much larger than the Rhomboids and is wing-shaped.  This muscle is unique in that it attaches where the base of the skull meets the neck, called the Occiput. and ends all the way down by the Lumbar spine.  Also, this muscle, being as large as it is, has 4 separate heads.

So what exactly is this tug-of-war that occurs between the anterior and posterior muscles?  The Pectoral muscles are much stronger and larger than the Rhomboids and Trapezius muscles, and consequently, in this tug-of-war, the Pectorals beat out the back muscles.  One of the most common postural distortions is when people roll their shoulders forward shown in the blue illustration above.  This causes the back muscles to become overstretched and the chest muscles to become locked short.

When this dysfunction occurs, it is common for people to feel pain in their shoulders and neck.  And many massage therapists will overwork the back area to try to loosen up the muscles.  But if they were to observe the Pectoral muscles, they would notice that this is where the tightness is actually occurring.  Why would you need to perform deep tissue massage on the back muscles when they are already overstretched?  The work must be done on the Pectoralis muscles in the chest.

Massage therapy is a great remedy for this imbalance in the body, but there are also many exercises that you can do to help strengthen your back muscles.  For the Rhomboids, try pushing your shoulders back, imagining that you are squeezing your shoulder blades together.  Also, you can extend your arm out away from your body at a 90 degree angle and perform arm circles, moving forwards for a few minutes, then backwards.  For the Trapezius muscles, shoulder shrugs with weights are a great way to strengthen the shoulders. And to help with the shortened Pectoralis muscles, stand in a doorway with your arm over your head, holding onto the door frame, and lean forward.  This stretches out these muscles that are constantly in a locked state.

If you or anyone you know are experiencing back and neck pain/stiffness, please give me a call today in Salt Lake City, Utah at 801.349.3934 to schedule your first appointment.  As mentioned earlier, massage therapy is a great way to heal and prevent the tug-of-war that is constantly going on in your shoulder girdle.

Ankle injuries are defined by the kind of tissue — bone, ligament, or tendon — that’s damaged. The ankle is where three bones meet — the tibia and fibula from your leg and the talus from your foot. These are held together at the ankle joint by ligaments, which are elastic bands of connective tissue. These keep the bones in place while stretching to permit normal motion. There are also muscles and tendons that protect the ankle joint, do the work of making the foot move, and help hold the joint in place. The illustration below (left) shows the bone components of the ankle.  Next to it, an articulation of the muscles, ligaments and tendons.

Here are some of the more common injuries of the ankle and how to treat them in an acute phase:

ANKLE SPRAIN-  An ankle sprain is the most common injury to the ankle. Most people have “twisted” an ankle sometime in their life.  But if your ankle becomes swollen and painful after you twist it, you have most likely sprained it. Basically this means you have stretched and possibly torn the ligaments in your ankle.  Often times a sprained ankle is not that serious, but unfortunately the long term consequences is a common cause of chronic ankle pain.

The most common type is the Inversion Ankle Sprain, in which the ankle rolls outward and the foot turns inward.  When this occurs, the ligaments on the outside of the ankle stretch out and possibly will tear.  I have personally experienced this type of sprain.  A few years ago, during the holidays, I was snow-sledding at a park with some friends.  As I was sledding down one particular steep slope, I instinctually put one foot out to help slow my speed.  At the time, it seemed like a good idea, but I quickly realized it was not.  My foot did assist in slowing me down, but only by rolling under the sled.  This was a classic Inversion Ankle Sprain, and I believe it stretched out one or more lateral ankle ligaments.

There are 3 lateral ankle ligaments (illustrated below) called the Anterior Talo-Fibular Ligament, Posterior Talo-Fibular Ligament, and the Calcaneo-Fibular Ligament.

During the acute phase of an ankle sprain, I suggest using the RICE method to assist in healing the injury. REST, ICE, COMPRESSION, ELEVATION.  And the first 48 hours is a crucial time to use this treatment.  It can affect how chronic and painful the condition becomes later.  Once the swelling and pain has subsided, the ankle greatly benefits from specific injury massage treatments.

PLANTAR FASCIITIS-  Plantar Fasciitis is inflammation of the thick tissue on the bottom of the foot. This tissue is called the plantar fascia. It connects the heel bone to the toes and creates the arch of the foot. Plantar Fasciitis occurs when this thick band of tissue on the bottom of the foot is overstretched or overused. It is one of the most common orthopedic complaint. I usually see this dysfunction in those who are constantly on their feet, namely waitresses and athletes.  Plantar Fasciitis is also often a symptom of obesity.  This ailment can cause intense pain and/or stiffness in the feet, especially during the first few steps you take in the morning.  Swelling can occur, and usually worsens as the day goes by.  Most of my clients who suffer from Plantar Fasciitis see most of their swelling at night which forces them to stay off of their feet. Another very common symptom of Plantar Fasciitis is heel pain, caused by a tight Achilles Tendon, (the tendon that connects the calf muscles to the heel) Pictured below.

The best way to remedy your symptoms and heal the Plantar Fascia is, of course, rest.  The constant repetition of walking will only worsen the inflammation.  If you must be on your feet, try to rest as much as you can.  Ice is the next best treatment – twice a day for at least 15 minutes. Stretching your heels everyday and wearing shoes with good support are also helpful.

FRACTURE-  A fracture occurs when there is a break in one or more of the bones.  Generically, it is referred to as a broken ankle.  As mentioned before, the 3 bones (tibia, fibula, and talus) make up the bony elements of the ankle joint.  A crack or break to any of these bones is considered a fracture.  This type of injury typically needs medical attention.  Go to your doctor to treat it, then use the RICE method at home.  Again, once the injury has healed, some injury massage is helpful to loosen up potential scar tissue and encourage blood flow.  This promotes further healing to the chronic injury.

ANKLE TENDONITIS-  Tendonitis is simply inflammation to a tendon. Ankle tendonitis is caused by excess stress being placed on the Posterior Tibialis Tendon. Those most at risk of developing the condition are people involved in sports that involve a lot of stopping, starting and sharp movements. Sports like basketball, squash, baseball, tennis and football put a lot of strain on the ankles.  Also, anyone who may be starting a new workout routine often can develop tendonitis.

Pain, tenderness, swelling and a “hot” feeling around the area are common symptoms of Tendonitis.  In most cases of ankle Tendonitis, the pain will develop around activity and subside a short time afterwards.  The best remedy for Tendonitis in the ankle is the RICE method.  Also, you will want to discontinue the activity that is causing the pain; at least for a short while.  Then, ease back into the activity slowly once you have rested the injured area.

ACHILLES TENDON RUPTURE-  The Achilles tendon is the strongest and thickest tendon in the body, connecting the strong calf muscles to the heel of the foot.  When the calf muscles contract, the Achilles tendon is tightened, pulling the heel. This allows you to point your foot and it is vital to such activities as walking, running, and jumping. An Achilles tendon rupture is a complete tear through the tendon, which usually occurs about 2 inches above the heel bone.  This injury tends to occur in middle-age, especially in males.  Weakening and thinning of this tendon occurs with age.  Injury often occurs during recreational sports that require bursts of jumping, pivoting, and running. Most often these are tennis, racquetball, basketball.  To prevent an Achilles rupture, stay active and stretch it out regularly.

It is easy to care for your ankles by keeping the joint, muscles, ligaments and tendons surrounding it, strong.  Remember that the body is built for movement and without it, the body will weaken.  This leaves us prone to injury, and later in life, chronic pain and possibly arthritis.  If you are suffering from any of the previous injuries mentioned, call today to see if sports injury massage might work for you.  Schedule an appointment in Salt Lake City at 801.349.3934.

Jenna Erickson has been a licensed Massage Therapist for over 3 years.  She graduated from the Utah College of Massage Therapy in October 2008, and has been expanding her knowledge of massage therapy ever since.  Upon graduating, she moved to Idaho and formed her own massage practice in the City of Rocks National Reserve.  City of Rocks is one of the finest granite face climbing sites anywhere and is a world-renowned rock climbers spot.  Being from Idaho and an avid rock climber herself, Jenna decided to bring her bodywork skills to rock climbers and hikers from around the world.  Also, she offered her services to residents of small towns surrounding City of Rocks.

Jenna has just moved back to Salt Lake City, Utah and I am happy to have found her!  Like me, Jenna has a passion for working on athletes, and nonetheless, I knew she would make a great addition to my practice.  She specializes in Injury work,  Deep Tissue, and Myofascial Release.  Have an old, chronic injury that won’t seem to clear up?  Or perhaps a recent, acute injury that is preventing you from performing at your full potential?  Jenna is the most skilled Injury therapist I have ever encountered.

Jenna is now sharing her bodywork skills in Olympus Cove and downtown Salt Lake City.  I am offering a great special for her first time clients – $45 for an hour, $75 for 90 minutes, and $100 for 2 hours. This is a great deal for such a skilled therapist.

Call today to schedule your first appointment with Jenna.  This special will not last long as her schedule will fill up quickly.  Take advantage of this amazing deal and experience bodywork from a truly gifted massage therapist.  Call 801.349.3934 to make an appointment and to hear about other specials.