How To Foam Roll IT Band

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Plantar Fasciitis: A Look At The Underlying Causes

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Plantar Fasciitis is generally characterized as sharp, stabbing pains in the bottom (plantar surface) of the foot. The location of the pain may vary from person to person, with some people feeling the pain located directly under their heel, while others feel the pain more in the arch of the foot. For most individuals, this pain is greatest upon waking, followed by a slight decrease in pain throughout the middle of the day, and then another spike as the end of the day nears. The Anatomy Behind Plantar Fasciitis The key muscular players in planter fasciitis are the gastrocnemius and soleus muscles along the back of the lower leg (commonly referred to as the calf muscles), as well as possible tibialis anterior and/or the peroneus muscles involvement. Due to overuse, the muscles will pull on the plantar fascia, which is a sheet of fascia that goes along the bottom of your foot. This fascia attaches to the medial process of the calcaneal tuberosity (heel bone) at the back of your f...
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Self Trigger Point Therapy: How to Release Trigger Points

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There are many different methods that have been done over the years to release trigger points in the body. These methods include injections, spraying the skin with refrigerant and then stretching the frozen tissue, and massage therapy. Of all the options, massage tends to be the safest, most effective form of treatment. In the event of injections, there can be additional scarring caused by the injection itself. When releasing a trigger point on yourself, safety must be kept in mind. Many trigger points can be released with the use of a tool, such as a theracane, or even a baseball or golf ball. How Does Trigger Point Release Work? As discussed in a previous post , trigger points are caused by a contracture within muscular tissues. To release a trigger point, we must overload the sensory nerve endings in the area, forcing the muscle to release and relax. Once the muscle is relaxed, it must be stretched to reset the muscle fiber length. Warming up the Area When releasing a trig...
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Trigger Point: Sternocleidomastoid

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Please be sure to refer to What Are Trigger Points and How To Release Trigger Points when working on trigger points at home. As always, please consult with your primary care physician prior to any type of treatment. Sternocleidomastoid: Muscular Origins, Insertions, Actions, and Nerve Innervations The Sternocleidomastoid (SCM) muscle originates at the top of the manubrium for the sternal head and at the medial third of the clavicle for the clavicular head. Both muscle bellies insert at the mastoid process of the temporal bone as well as the lateral superior nuchal line of the occiput. When only one side of the SCM muscle is activated, the actions are to laterally flex the head to the same side, rotate the head to the opposite side. When you activate both of your sternocleidomastoid muscles, you are able to perform flexion of the neck. These muscles can also assist in respiratory inhalation. The nerve associated with this muscle is the spinal accessory nerve. Sternocleido...
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