Effects of Percussive Therapy

Clinical evidence shows that The Massage Gun is a professional grade percussive therapy device ideal to aid in the recovery of athletes, and anyone else who suffer from injuries or muscle aches.

the benefits of massage guns and percussive therapy: speedier recovery, reduced muscle soreness and lactic acid build-up which could mean less pain, improved range of motion, better blood circulation and more.

Massage guns are primarily thought of as “recovery” tools in today’s fitness culture, but you can use them for either situation. In fact, using them as a warm up tool helps get you off the hook of that dreaded foam rolling ordeal.

In theory, the percussive therapy is doing several things you want in a warm up. First off, it’s heightening blood flow in your targeted muscles. Secondly, the pulsating is turning on your sympathetic nervous system, the fight-or-flight system that preps your body for activity and sport.

It looks like a power tool, and can sound like one, too. But it just may be your best method of recovering from a tough workout — and warming up, too.

We’ve been using massage guns on our patient and the results have been strong. If you train hard and are looking for an edge, a way to recover more quickly and get into your workouts more aggressively, this is a therapy you should consider.

Make Your Office Back Friendly

Make Your Office Back Friendly

 

 If you’re like many people, you probably spend much of your day sitting at a desk. This sedentary behaviour puts you at increased risk for spending prolonged time in poor posture, potentially causing pain and discomfort. Few easy tips that will go a long way in helping your back feel better at work.

  • Desk 

Make sure your workspace has:

  • Stable desk (not wobbly).
  • At a good height (28″-30″ above the floor is suitable for most adults).
  • Large enough for your computer and has surface space for writing and other tasks.
  • Not so large that you have to over-reach to do your work. This can cause excessive strain on the spine.

 

  • Chair

Use a well-constructed ergonomic chair to help reduce fatigue and discomfort, increase your blood flow, and reduce the risk of injury to your neck and spine.

Make sure your office chair:

  • Has a good backrest that provides lumbar support.
  • Can recline (sitting upright at a 90º angle is actually not good for your spine, 100º-110º is better).
  • Is not too high (your feet should be flat on the floor).
  • Can rotate or swivel so that you can easily switch from task to task.

 

Extra Set-Up Tip! 

All other pieces of furniture and equipment must be positioned to accommodate that perfect position. It might require stacking several books under the computer screen to bring it even to head level. The screen must be at eye level and the user should sit directly in front of the screen. A sliding keyboard attachment under the desk might be beneficial.

  • Computer

Since most office work is done on computers, where your equipment is placed can make a difference in how your back feels when you are at work. Try the following:

  • Tilt the keyboard down and slightly away from you for better wrist posture.
  • Make sure your mouse is close enough so that you can use it with your arms relaxed and as close to your body as possible.
  • Place the monitor directly in front of you at eye level, not off to one side, to avoid neck and eye strain.
  • If using a laptop, consider getting an external monitor or keyboard (or both). This will allow you to move each of these components separately to create a comfortable arrangement.

 

  • Practice Safe Sitting

Even with the “best” equipment, if you are not sitting correctly, your spine will suffer. When sitting, note where your head, hands, and legs are. To avoid back pain, make sure to:

  • Sit upright with your back and shoulders against the back of the chair.
  • Avoid holding your phone between your head and shoulder.
  • Don’t slouch.
  • Arms should rest lightly on the armrests to avoid circulatory problems or nerve pressure.
  • Keep your feet flat on the floor (don’t cross your legs!).
  • Relax your shoulders while keyboarding.

 

  • Take a break

Not just a coffee or tea break, but a spine breaks. Stretch, take a short walk, get the blood flowing. When you are at your desk, avoid staying in one position for a long time. Try switching between sitting and standing.

Wouldn’t it be great to be able to leave your office feeling as refreshed as when you came in? Avoiding excessive strain on your spine can help you do just that.

 

Dry Needling Technique to Recover Fast From Running Injuries- by Dr. Darshita Fatnani

Are Running injuries interfering with your performance? Dry needling will help you to recover fast. Achilles tendonitis is the second most common injury experienced by habitual runners. Achilles tendonitis is inflammation of the Achilles tendon as a result of repeated injury (usually tearing). The main symptom is pain often described as burning or aching in the Achilles tendon 1-4 inches above the heel. The pain is usually worse in the morning and aggravated with prolonged activity.

There are 3 reasons:

1. Tight/Weak Calves: The calf is comprised of two large muscles, the gastrocnemius and the soleus, which combine to point the foot downward. This motion is an essential part of walking/running, and the calf should supply a large amount of the force necessary for a proper push off. However, when a muscle is weak or tight, the muscle is in a state of restriction. Because of restriction tension will accumulate in the muscle & tendon. Continued stress will break down the tendon, and it will be subject to repetitive tearing and thus a chronic inflammatory process.

2. Abnormal Foot Structure: The thing is, there is no such thing as a “perfect” foot. They all come in different shapes and sizes. There are definitely structural characteristics of some feet that will make them susceptible to developing pathological hypomobility. The foot is the first line of shock absorption of the kinetic chain. There are 33 articulations in the foot alone, each one important for proper force distribution when load is being placed through the lower extremity. The less mobile these joints are, the more force will be translated up the kinetic chain. Sometimes that excessive force will accumulate as stress and tension in a muscle or joint, such as the Achilles tendon.

3. Weak Glutes/Hips: Weak glutes and hips can lead to a myriad of musculoskeletal conditions, including Achilles tendonitis. The weaker the glutes and less stable the hips are, the more distal muscles will be called upon to compensate. This can sometimes lead to overutilization of the calves to promote hip extension with walking/running. As we can imagine, this is multiplied especially for an activity like running as it involves repetitive eccentric loading of the lower extremities for prolonged periods. When muscles are overused, they will be in a state of increased tightness and restriction, thus leading to accumulation of stress and irritation to the musculotendinous junction, the Achilles tendon.

To relax the tight muscle dry needling will help. Dry needling involves having a needle plunged into your skin so that it touches your muscles on key points. The technique is often called trigger-point needling and it’s meant to help release tight muscles. Dry needling is a skilled intervention that uses a thin filiform needle to penetrate the skin and stimulate underlying myofascial trigger points, muscular, and connective tissues for the management of neuromusculoskeletal pain and movement impairments. It is a technique used to treat dysfunctions in skeletal muscle, fascia, and connective tissue, and to diminish persistent peripheral nociceptive input, and reduce or restore impairments in body structure and function, leading to improved activity and participation.