Posts Tagged ‘remedial massage ely’

Broken Metatarsal, small bone-big impact!

I have recently broken my fifth metatarsal

It is interesting to be in the predicament which brings many of my clients to me. A relatively small injury, easily done – I unknowingly stepped down an unlit step in the dark. The torsioning forces on the side of my foot from placing full weight down, was enough to snap this tiny bone.

Unfortunately I had to have eight weeks non- weight bearing. A minor disaster when you spend most of you working life securely planted on two feet.

The impact on my pelvis was almost immediate. With a cast forcing one foot upwards, the pelvis is lifted one-sidedly from day one. With damaged peroneals bound in a plaster cast to the knee, self treatment was short lived and will have to wait until they are freed! But this will be one of the first muscles I home in on when I can get to it again.

Hands complain woefully, deep massage of all the muscle pads and repeated stretching through the day of the wrist flexors, by steepling the fingers and gently pressing is helpful. The traps  and arms suffer too, so remedial massage is enormously beneficial Рthankfully, I had, had remedial treatment the day I broke my foot, so I at least started out from a good position.

I have sought out fellow therapists and as soon as I am back to weight bearing will be undertaking my own programme of remedial rehabilitation to get my foot back to mobility as soon as possible.

In the mean time, I have adapted my working style and it is business as usual.

Focus on your core for strength and stability

Exercising dynamically will help to stregthen your core at the same time

A lot of attention gets paid to the core muscles. As a Remedial Massage Therapist I spend a lot of time advising clients to strengthen their core in order to protect their spine. The main core muscles, the transverse abdominals, multifidus and the pelvic floor muscles stabilise the body whilst it performs movements. If the core is not strong then the global movement muscles have to work a lot harder and will try also to stabilise the body. This is where injuries can happen.

The difficulty in learning to strengthen the core is that if there is weakness  in those muscles, it becomes more difficult to isolate them and identify when they are actually being used.

I am even now surprised at how often during muscular testing firstly, glutes fail to fire correctly, then even more so, how few people are actually able to isolate their glutes. The glutes are the power house of the body, we need to know not only where they are on our body, but how to make use of them correctly. If we can’t find our glutes then we have little hope of knowing where our core muscles are.

Dynamic exercises like the lunge automatically make use of the core, it is impossible to balance without using your core muscles. The acid test though, comes whilst executing the lunge. With weak muscles it is difficult for the spine to remain erect. As the glutes, transverse abdominals and obliques become stronger and the hip flexors more elastic staying upright becomes easier. It is essential to keep the pelvis level and the foot and knee in alignment with the hip.

Get your personal trainer to teach your how to lunge in perfect alignment and your core muscles will be getting a dynamic workout. as they get stronger you will get better at identifying which muscle is which and you will become able to engage your core before performing a movement so that your exercise the muscle you want to work on effectively and protect your body whilst you are doing it.