Foam Rolling the Extensor Muscles of the Ankle and Toes

 


Tight extensor muscles of the ankle and toes can cause injuries to those muscles, affect our gait, impact our mobility, and place strain on other joints. Here are three issue that can be caused by tight extensor muscle of the ankle and toes.

1. Tibialis Anterior Tendonitis
2. Stress Fracture
3.  Shin Splints

Pain Pattern are caused by hyper-irritated points in muscles called a “Trigger Point”. Trigger Points can cause pain pattern that are called referral pain. The picture below are the typical pain patterns for the Extensor muscles of the ankle and toes.  Information and pictures are from Travell and Simon’s Myofascial Pain and Dysfunction, The Trigger Point Manual. Illustrations by Barbara Cummings.

Tibialis anterior

Extensor digitorum longus and Extensor hallucis longus

 

To get more HealthySteps tips, register below!

If you are concerned, frustrated and worried about what your picky eater is or is not eating, then this is the group for you!



We are a group of Moms and Dads who feel that the more involved your kiddo is in the process of planning or creating a meal, the higher the chances are that they will eat actually it!  Not only do we share how to get your Picky Eater involved in creating meals, but we also have some health tips and info!  Each week we’ll have a food or ingredient to focus on along with a kid friend recipe.  We’ll show you how to get your kiddo involved in making that recipe!   Join the conversation here!  Moms and Dads of Picky Eaters FB Group

Get your Picky Eater involved in Meal Prep right away!   Learn how to teach your kiddo to slice and get a FREE cookbook!

Foam Rolling the Peroneal Muscles of the Lower Leg


Tight Peroneal muscles can cause injuries, affect our feet and calves, impact our mobility, and place strain on other joints. Here are three issue that can be caused by tight Peroneal.

1. Tibialis anterior tendonitis (inflammation)
2. Stress Fracture
3. Shin Splints

Pain Pattern are caused by hyper-irritated points in muscles called a “Trigger Point”. Trigger Points can cause pain pattern that are called referral pain. The picture below are the typical pain patterns for the Peroneal muscles.  Information and pictures are from Travell and Simon’s Myofascial Pain and Dysfunction, The Trigger Point Manual. Illustrations by Barbara Cummings.

Peroneal longus, brevis, and tertius

 

To get more HealthySteps tips, register below!

If you are concerned, frustrated and worried about what your picky eater is or is not eating, then this is the group for you!

We are a group of Moms and Dads who feel that the more involved your kiddo is in the process of planning or creating a meal, the higher the chances are that they will eat actually it!  Not only do we share how to get your Picky Eater involved in creating meals, but we also have some health tips and info!  Each week we’ll have a food or ingredient to focus on along with a kid friend recipe.  We’ll show you how to get your kiddo involved in making that recipe!   Join the conversation here!  Moms and Dads of Picky Eaters FB Group

Get your Picky Eater involved in Meal Prep right away!   Learn how to teach your kiddo to slice and get a FREE cookbook!

Foam Rolling the Flexors of the Ankle and Toes

Tight flexor muscles of the ankle and toes can cause injuries, affect our feet, impact our mobility, and place strain on other joints. Here are three issue that can be caused by tight calves.

1. Shin Splints

2. Stress Fractures

3. Hammer & Claw Toes


  • Pain Pattern are caused by hyper-irritated points in muscles called a “Trigger Point”. Trigger Points can cause pain pattern that are called referral pain. The picture below are the typical pain patterns for the calf muscles.  Information and pictures are from Travell and Simon’s Myofascial Pain and Dysfunction, The Trigger Point Manual. Illustrations by Barbara Cummings.

Tibialis Posterior (Pain Pattern)

Flexor digitorum longus and Hallucis longus (Pain Patterns)

 

To get more HealthySteps tips, register below!

Foam Rolling the Calf Muscles

Tight calf muscles can cause injuries, affect our feet, impact our mobility, and place strain on other joints. Here are three issue that can be caused by tight calves.

1. Achilles tendinitis

2. Plantar fasciitis 

3.  Stress Fracture

Foamrolling Calf Muscles (Basic)

  • Pain Pattern are caused by hyper-irritated points in muscles called a “Trigger Point”. Trigger Points can cause pain pattern that are called referral pain. The picture below are the typical pain patterns for the calf muscles.  Information and pictures are from Travell and Simon’s Myofascial Pain and Dysfunction, The Trigger Point Manual. Illustrations by Barbara Cummings.

Gastrocnemus Muscle (Pain Pattern)

Soleus Muscle (Pain Pattern)

Plantaris Muscle (Pain Pattern)

To get more HealthySteps tips, register below!

Self Care for the Feet

Interesting facts about your feet.

Almost 8,000 nerves in your feet
26 bones, 33 joints, 107 ligaments, 19 muscles and tendons
The average person will walk around 115,000 miles in a lifetime, that’s more than 4 times around the Earth!

Welcome this is Healthy Steps and I am Brian Hagan. Today our video will be on the self care of the feet.
Our focus will be on increasing range of motion and loosen and stretching the muscles of the feet.
If you have any concerns about whether this would be safe for your feet  talk with your doctor first.  Okay! Lets get working on your feet.

1. Warm the feet up by gentle rolling on a golf ball, an old rolling pin, or muscle roller like I have here. Our goal is to just warm up the muscle.  Roll out the feet until they start to feel warmed up.

Once your foot feels warm start getting a little deeper using golf ball or a tool designed to work deep into the muscle. For me I’m going to  switch to a deep muscle tool.  You can do just as deep with a golf ball.  Remember to work slowly especially if your feet are tight and tender. Remember you want to be able to walk after your done.

As you work into your foot. Look for those area that are very tender and spend some time here. Again be gentle. No bruising!  After you have work the foot well. You’ll want to stretch the muscles
Pull the toes gently toward you and hold. Release and repeat. Hold for the count of 8.
Push the toes gentle away from you. Putting them in flexion and hold. Release and repeat. Hold for the count of 8.
Rotate the foot gently toward the outside of the foot. Then rotate the foot gently toward the inside of the foot. Repeat 3 to 4 times.
Gently move your foot and toes in all directions.  Basically just get some movement in the foot.
Now position yourself  into a kneeling position and lean back on my feet. again getting a good stretch in the foot.
Finally, you want to stand up so that you can do some foot raises. you did a good job loosening your feet now its time to add some strength to them. You want to work up to doing 30 foot raise, but start slow with 5 and work your way up to 30.

That’s it.  Self care for the feet. I hope this was helpful. We love feedback and comments. This is Brian Hagan with HealthySteps.


 

To get more HealthySteps tips, register below!

If you are concerned, frustrated and worried about what your picky eater is or is not eating, then this is the group for you!



We are a group of Moms and Dads who feel that the more involved your kiddo is in the process of planning or creating a meal, the higher the chances are that they will eat actually it!  Not only do we share how to get your Picky Eater involved in creating meals, but we also have some health tips and info!  Each week we’ll have a food or ingredient to focus on along with a kid friend recipe.  We’ll show you how to get your kiddo involved in making that recipe!   Join the conversation here!  Moms and Dads of Picky Eaters FB Group

Get your Picky Eater involved in Meal Prep right away!   Learn how to teach your kiddo to slice and get a FREE cookbook!

Why Therapeutic Massage

When people ask me how can massage help me or does massage really improve sport performance. I tell them to imagine wearing the tightest clothes they could possible put on and go to work, run around the block, play a sport or work around the house. how do you think your body would feel at the end of the day? That’s what your muscles feel like. What the chances that you would end up tearing your breeches or shirt during the day? Watch this video to get a better idea of why your muscle are like tight clothes.

https://youtu.be/lmImmzFBfaU

Simple way to make a Moist Heat Pack

An effective self care tool is a moist heat pack.  You can use moist heat packs at home to help reduce muscleMake moist heat pack tension from a long day on the computer or from working out.  People often ask we choose to use moist heat vs. dry heat.  Here are my thoughts:

  • Dry heat makes my skin itchy.
  • I don’t like to use an electric hot pack because it is adding more electric current to your field – I am a believer that we are exposed to enough electrical currents as is.
  • There is not an extra costs to making a moist heat pack – everyone has a couple of towels.
  • I have never seen anyone burn their skin when falling asleep with a moist heat pack – I’ve seen plenty “I feel asleep with my heating pad on” burns.
  • Moist heat seems to go deeper into the muscle.
  • Moist heat is a perfect complement to essential oils for muscle relaxation.
  • I think moist heat works better – and I even found a study to support my bias.  http://www.ncbi.nlm.nih.gov/pubmed/24171053

Three easy steps to making a moist heat pack.

1. Get your “hot” towel ready – usually a hand towel is a good size, but you can also use a face towel for small areas or a bath towel to cover a large area.  Fold it in thirds the long way or “hot dog” way.
Now roll it up like a sleeping bag.
(Add your essential oils to the skin if you are using them.)

2. You now need hot water…  you can use the hot water from the tap or heat up some water in a kettle.  You want the water Hot – but not so hot that it will burn your skin.
Hold your rolled “hot” towel over the sink or bowl and pour your hot water in the middle of the rolled “hot” towel.  Add water to both sides and squeeze it out.  The goal is for the water to be hot – but not so hot that you can’t manage squeezing it out with your hands.  Sometime I press it against the bowl and use my knuckles.  This my personal safety control – I know if my hands can’t touch it for a few seconds – then it is too hot!

3. The last step is to make a “Hot Pack Sandwich” by laying a dry towel on the skin, then unroll the hot moist towel and cover up the hot moist towel with another dry towel.  Sometimes you can use one bath dry towel and make a “Pita Bread Hot Pack”, (just fold it in half with the hot moist towel in between) saving on towels to wash.

Just allow that hot pack to cool off naturally.

While you are “cooking” you can snooze if you’d like – no worries about it getting too hot like electric hot pads.

I use this moist heat pack method at the end of Raindrop Technique – and everybody loves it!

Some Oils I like to use with a Tight Muscle Moist Heat Pack are:
Basil
Deep Relief Blend
Peppermint

Computer Stretches

We found a hidden treasure on u-tube!  This is a wonderful 3 minute guided stretching session.  This is fantastic for those of us who spend too much time on the computer.j0289530

One reason we like it so much – there is no talking, just simple drawings to follow along with relaxing music.

My plan – later this afternoon I have some quality time scheduled with the computer.  I’m going to set my alarm on my phone to go off every 1.5.  When that alarm goes off, I’m going to click on the link and follow that video.

Try adding a stretch break or two into your day, and let us know how you feel.

Computer Stretches

STAY IN TOUCH