mae jensen massage therapist memphis

October 20, 2019

Calling exercises Moves sounds so much better doesn’t it? We all just need to move better and sometimes it takes simple out of the box thinking to see if your body functions well and can recruit the right muscles for the task at hand. Our clients at Energy Fitness personal training studio downtown Memphis get lots of different exercises thrown at them so there is dimension in their programs as well as injury prevention or injury management.

I have included 3 Moves and depending on your body mechanics/if you have an anterior or posterior tilt in your pelvis it will be either easy or difficult for you. You should be “hinging at hip”. I watch myself back on the videos and I see that I need to be sitting up straighter for Q12 & Q13 because as you can see I am cheating a little by moving my upper body due to tight chest muscles and weak serratus anterior muscles (the muscles that help to hold your shoulder blades into their pockets for good posture). Not hard enough for you? Try to do with your back and butt touching a wall.

How many reps & sets? Try to 10-20 reps for each side for 1-3 sets (3 sets is king!). Be sure to be mindful of how you are breathing and that you are engaging/flexing your abs/core before initiating the movement. It’s also not always just about the reps. Mix it up and do an isometric hold at the top or the hardest range of the motion for you for say 3 seconds.

The movement Q12 was especially hard when I had to hold at the top in a yoga class for 1 full minute while doing fire breath….torture.

Now watch and slow down your movement on the below exercise(s). Use muscle, hip hinge and pelvic tilt to perform this movement well. Be aware of where your body is in space so you can get better and move better.

AC80 below aka Windshield wipers is a tough one for most people as the ability of separating your upper quarter from your lower quarter can prove difficult because of tight posture muscles from sitting or poor posture as well as in the modern age we aren’t throwing bails of hay for a twist or picking veggies and putting in the basket. You may find that you move well to one side and not to the other. This is very common and should be noted so you can work on it. If you find that you feel a pinch when going in one direction with the legs then you may have too much flexibility in that side and need to back off and do a one-legged wiper modification (aka: 1 leg IT band crossover). Regardless of if you do the 2-legged wiper or 1-legged try and focus on both keeping your shoulders down and bringing your legs (or knees if your hamstrings are super tight) to your armpits.

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS & DON’T KNOW WHERE TO START OR NEED TO GET OUT OF THE GYM RUT?

INTERESTED IN OUR
SERVIC
ES AT  552 S. MAIN, MEMPHIS, TN

Tonya Tittle, M.S., ACSM, TPI Level 1 Certified
Owner/Dir. of Training, Energy Fitness (established 2002)

CLICK HERE FOR A FREE CONSULT FOR OUR PERSONAL TRAINING OR NUTRITION COACHING SERVICES (VALUE $87) OR
GIVE US A CALL AT 901-466-6242

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Intuitive Healing, Astrological/Birth Charts).
We also have all natural spray tanning, facials & KT/Rock Tape taping. 

 


October 2, 2019

When embarking on a weight loss journey many people often find themselves happy they are losing the weight but a little nervous and thinking about how to improve their new outer layer. Wanting to avoid loose or saggy skin or decrease the new appearance of lines or wrinkles can be a stressful and needs a solution. What can you do naturally to help your new image so your self-confidence can return or increase? This blog post is a contribution of Energy Fitness’ Downtown Memphis massage therapist Mae Jensen. The bodywork services she provides such as massage, facials, detox body wraps, cupping, kt taping and all natural spray tanning all lend to having the client move well and help the client to head in the direction of optimal heal. This is also in the core of our mission for the personal training side of Energy Fitness.

Who better than our licensed massage therapist with education and training in essential oils and ayurvedic medicine to help you with your largest organ (your skin)! This post discusses essential oils and dry brushing.

How to Tighten Skin With Dry Brushing

Dry brushing stimulates the nervous and lymphatic systems and the oil and hormonal glands in your body while relieving stress on your  kidneys. As blood flow increases and toxins release, your skin will firm.

You will need dry skin brush(s), soft towel and olive oil, almond oil or coconut oil.

 

Dry brush your entire body before you shower. Brush bottom up or top down with long, smooth strokes directed towards the heart. The process releases toxins and removes dead skin, which you can wash off in the shower.

Brush you skin in the morning. Toxins tend to accumulate during the night, and dry brushing will improve your energy and overall well-being during the day. Brushing your entire body will take about 15 minutes and should be done once daily. An additional daily dry brushing can focus on areas of the skin that need firming.

Follow your skin brushing with hot and cold cycles of water which stimulates the skin and blood circulation. At the end of your shower, turn the water to hot, but not so hot that you burn. Allow it to cover your body for a few seconds. Then turn the water on cold for a few seconds. Then turn the water on cold for a few seconds. Repeat 3 cycles.

Use a soft towel and dry your skin thoroughly after bathing. Apply a natural oil to your skin. To firm your skin, the best choices are olive oil, almond oil or coconut oil.

To tighten skin, you will have to keep a regular dry brushing routing for at least 5 months.

Image result for pictures of essential oils now sports With so many oils on the market today how would you ever know where to start? Here’s our recommendations below. It is important to choose 100% pure essential oils, free of adulterants and additives. It is also advisable to opt for certified organic essentials oils. Energy Fitness carries several supplements from Now Sports and a few body products in our small onsite pro-shop because we know, like and trust this vendor.

6 Essential Oils for Loose Skin After Weight Loss

  1. Jasmine Oil

Like many other essential oils, jasmine oil is known to promote blood circulation thereby helping your skin regenerate cells. With new skin cells, your body can then hydrate skin, providing it with more elasticity and decreasing the appearance of scars and wrinkles.

  1. Lavender Oil

Lavender is well known for its’ antibacterial properties. As such, this essential oil can work to tone and rejuvenate the skin. Plus, it smells delightful and has a range of other uses, including stress relief and aiding in sleep. To tighten skin, use Lavender Essential Oil by Sun Essentials with rosehip seed oil for a powerhouse skin treatment.

  1. Geranium oil

Geranium oil is one of the best essential oils for repairing collagen and therefore increasing your skin’s elasticity. That, of course, results in the reduction of wrinkles and stretch marks. In addition, this particular oil supplies extra nourishment to the skin to give you a glowing appearance. A few drops of NOW Foods Geranium Essential Oil mixed with Art Naturals Moroccan Argan Oil makes a lovely facial application.

  1. Myrrh Oil

Myrrh oil isn’t just a part of the annual Christmas play. This oil can help improve skin flexibility by oxygenating body tissues. It also moisturizes the skin. Together, these properties treat chapped skin and decrease the appearance of wrinkles. Mix Healing Solutions Myrrh Essential Oil with NOW Food Avocado Oil and apply to your skin regularly.

  1. Frankincense Oil

This small molecular structure of frankincense oil allowing it to work wonders on the ski. By penetrating your bodily structure, it protects skin cells while encouraging the growth of new ells. It also keeps the skin oxygenated, which in turn improves elasticity. For these reasons, frankincense is a great oil for tightening skin, especially around the eye area. Pair the Majestic Pure Frankincense Essential Oil with Viva Naturals Organic Extra Virgin Olive Oil for a DIY skin care treatment.

  1. Neroli Oil

Many experts agree that neroli oil is the best for tightening skin. That’s because it contains citral, a chemical known to regenerate skin cells. In addition, neroli oil helps to improve skin resilience, giving it awesome anti=aging properties. Mix Gya Labs Neroli Essential Oil with harmonizing Grapeseed Skin Care Oil and apply to your skin liberally.

Here’s another option, in which we can help you onsite: (the take home contour cream is a great follow up to the detox body wrap-we sell small containers for $5 in our small pro-shop).

Image may contain: one or more people

M’Lis our detox body wraps company vendor posted this so we grabbed it as it’s yet another option to show you for tightening loose skin. “Our award-winning, scientifically developed Contour #BodyWrap has been helping thousands of people reduce the appearance of loose skin and cellulite for over 35 years. This incredible #SkinTransformation shows us an example of what ONE wrap can do!
????? ??? ??????? ?? ???? ??? ?? ??????? ?? ??? ????? ??? ??? ???: EnergyFitness M’Lis Contour Body Wraps
Results picture by #Mlis #Contour Specialist, Pearl Skin Studio(in Las Vegas).

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES, NEED MASSAGE THERAPY, ROCK TAPE, CUPPING, OR DETOX BODY WRAPS & DON’T KNOW WHERE TO START OR NEED TO GET OUT OF THE GYM RUT?

INTERESTED IN OUR
SERVIC
ES AT  552 S. MAIN, MEMPHIS, TN

Tonya Tittle, M.S., ACSM, TPI Level 1 Certified
Owner/Dir. of Training, Energy Fitness (established 2002)

CLICK HERE FOR A FREE CONSULT FOR OUR PERSONAL TRAINING OR NUTRITION COACHING SERVICES (VALUE $87) OR
GIVE US A CALL AT 901-466-6242

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Intuitive Healing, Astrological/Birth Charts).
We also have all natural spray tanning, facials & KT/Rock Tape taping. 

 


August 14, 2019

Energy Fitness loved recently hosting and attending Rock Tape FMT (Functional Movement Techniques) Basic & Performance Certification in our personal training studio Downtown Memphis. The instructor showed a very poplar video calledThe Fuzz Speech”. If ever there was proof that you need to stretch and move your body this is the evidence.

This 5 min. video is both educational & entertaining and a must see. Dr. Gil Hedley makes complex facts seem simple with quick views of what happens under our skin and muscles when we don’t move our bodies everyday. I know I don’t want to have “the old person stiff walk/waddle now or later in life”..How about you? What lies below our skin between layers of fascia is what he likes to call the Fuzz. I’ve heard students clamor at the chance to take or attend one of his human anatomy lab classes. During my Advanced Kinesiology Lab at grad school I studied on a human cadaver. At first it was creepy but then became really fascinating.

If you have read any of our blog posts or trained with us then you know our holistic approach to health & wellness. We love to geek out by teaching and inspiring individuals on many layers and modalities ranging from better self-care to extreme self care routines with our personal training, nutrition & supplement coaching, massage therapy and detox wraps. If you stretch, use a foam roller or get body work-this video will help make sense of it all for you.

No one is gonna force food into or out of your mouth or physically grab your limbs and move the weights or cardio modes for you!

You have to be proactive and make healthy habits
happen stick or for this post about fuzz…Unstick!

MOVE YOUR BODY…We can help with Personal Training & Massage Therapy

LIVE IN THE MEMPHIS AREA AND NEED TO BE INSPIRED TO GET INTO YOUR BEST SHAPE, EAT HEALTHIER, WORK AROUND INJURIES AND DON’T KNOW WHERE TO START OR NEED TO GET OUT OF THE GYM RUT?

INTERESTED IN OUR
SERVIC
ES AT  552 S. MAIN, MEMPHIS, TN

Tonya Tittle, M.S., ACSM, TPI Level 1 Certified
Owner/Dir. of Training, Energy Fitness (established 2002)

CLICK HERE FOR A FREE CONSULT FOR OUR PERSONAL TRAINING OR NUTRITION COACHING SERVICES (VALUE $87) OR
GIVE US A CALL AT 901-466-6242

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Intuitive Healing,
Astrological/Birth Charts & Sound Healing Therapy).
We also have all natural spray tanning, facials & KT/Rock Tape taping. 

 

 


April 28, 2019

Energy Fitness Downtown Memphis has Personal Training & Healing Arts services. Our Massage Therapy and specifically Acupressure massage can be a way of releasing muscular tension and removing muscle related pain that can develop in our joints from bad posture, sitting habits, or even walking habits. One of our therapists (Mae Jensen) is trained in this modality.

We all find it helpful to eliminate or reduce pain from either the nagging aches to severe life disruptive pains from areas of our body.  When you can’t book a massage with a professional sometimes you just need to know how you can treat yourself for relief.

Did you know that our bodies have small go-to pressure points for your muscles, joints and mood? Instead of just ignoring the aches or pains and going about your day become your own body detective by trying to figure out what area or referral area needs love and attention.

What is Acupressure?

It’s an Asian bodywork therapy ancient healing art that uses the fingers to press key points along meridians on the surface of the skin to stimulate the body’s natural self-curative abilities. When these points are pressed, they release muscular tension and promote the circulation of blood and Chi (the body’s life force) to aid healing. Acupuncture and acupressure use the same points, but acupuncture employs needles, while acupressure uses the gentle but firm pressure of hands (and even feet).

Acupressure has roots in traditional Chinese medicine (TCM). Traditional Chinese medical theory describes special acupoints, or acupressure points, that lie along meridians, or channels, in your body. These are the same energy meridians and acupoints as those targeted with acupuncture. It is believed that through these invisible channels flows vital energy — or a life force called qi (ch’i). It is also believed that these 12 major meridians connect specific organs or networks of organs, organizing a system of communication throughout your body.

What’s the Difference Between Trigger Point Therapy & Acupressure?

Trigger point therapy involves the applying of pressure to tender muscle tissue in order to relieve pain and dysfunction  while in acupressure therapy, pressure is applied for accessing and releasing blocked or congested energy centers in the body. Acupressure cupping is also an option (Energy Fitness has this available during massage therapy appointments. We can show you how to do on your own with simple silicone cups. Cautions: There is a correct method so don’t get crazy on your body without knowing the right way.

Common Acupressure Points & How to Find ThemImage

There are literally hundreds of acupuncture points on the body — too many to name. Here are three that are commonly used by acupuncturists and acupressure practitioners:

  1. Relax & de-stress: Governing Vessel 24.6 – The area between the eyebrows on the forehead. The third eye, as it is otherwise known, “has the power to reduce muscle tension, improve circulation and to stimulate the brain chemicals called endorphins. The stress relief is one of the key features of this point.This is known as one of the tapping areas for rewiring the brain from trauma for practitioners that use tapping therapy (tapping is a whole new article).
  2. Heal everything wrong with your head- Large intestine 4 (LI 4): This is in the soft, fleshy web between your thumb and forefinger. (headaches, toothaches, jaw pain, irritated eyes, etc.)
  3. Cool Down – Large intestine (LI 11): The easiest way to locate it is to bend your arm and look for the end of the crease on the outer side of your bent elbow.  Soothes fevers, hot flashes, sore throat, red skin and inflammation.
  4. Happiness -Liver 3 (LR-3): Located on the top of your foot up from the space between your big toe and next toe. Get rid of anger, sadness, and other negative emotions.
  5. Neck & Shoulder – Gallbladder 21. The point is located on the shoulder half way between the rotator cuff and the vertebrae column. This point is located by pinching the shoulder muscle with your thumb and middle finger. Apply downward pressure with your index finger or thumb. Massage or hold for 4-5 seconds.

(there’s a great chart of 9 points from reference: https://www.smarterhealing.com/acupressure/)

How Long do I hold an Acupressure Point?

Use your middle finger (with your index and ring fingers lending support on either side) to press into the point firmly for two to three minutes. In some instances, the location of the point makes it easier to use the thumb or even a knuckle. Be sure to breathe and let go of all the bad energy stored in that point. Hard to reach points like the neck and shoulder may be easier with a therapy tool device called a shepherd’s crook.

Self therapy tools:

Shepherd’s crook
Acupressure Mat
Acupressure Sandals

Deep tissue work such as acupressure may need to be avoided if any of the following conditions apply: The treatments is in area of cancerous tumor or if cancer has spread to bones. You have rheumatoid arthritis, spinal injury, or a bone disease made worse by physical manipulation. You have varicose veins. You are pregnant.

Live in the Memphis area and need to be inspired to get into your best shape or eat healthier and don’t know where to start?


INTERESTED IN THE SERVICES AT ENERGY FITNESS ? 552 S. MAIN, MEMPHIS, TN

Click here for a FREE consult for our personal training or nutrition coaching services (value $87) or give us a call at 901-466-6242

Click  here for information on our Healing Arts Services (Massage, Body Wraps, Reiki, Intuitive Healing, Astrological/Birth Charts & Sound Healing Therapy). We also have all natural spray tanning, facials & KT taping. 

 

 

References: https://www.webmd.com/balance/guide/acupressure-points-and-massage-treatment#2

 

 


August 3, 2018

I’m so excited to grace the cover of local Magazine Memphis Health & Fitness and be a healthy role model for my Personal Training Boutique Studio for over 16 years in Memphis.

We won or were in the top for several categories for the Fit List Readers Choice poll.  Thanks to all that voted! We’d love to help you get or stay fit and take advantage of our healing arts services as well.

Click here for a FREE Fitness Consult or for more info on our Massage or Reiki services click here.

Some serious Love in my heart for Memphis and feeling sappy as Energy Fitness opened to make a difference in peoples lives via fitness and nutrition. Sometimes we forget how much we help until the clients tell us or give us their vote. A special thanks to my amazing staff over the years and currently that helps to make Energy Fitness a special place as well as the many clients that have touched our hearts. Lisa Sanchez Sullivan, Mae Jensen,Jennifer Medeiros and Mark Tittle that made Energy Fitness possible by investing in his wife me (Tonya Tittle) 🙂

 

Here’s the link my page for the Fit List Cover shoot: https://memphishealthandfitness.com/2018/08/01/fit-list-tonya-tittle-45/

Here’s the link to the August issue Memphis Health and Fitness so you can see all the Fitness hotties and winners.

Energy Fitness, 552 South Main, Memphis, TN 38103, 901-466-6242 (voicemail or text)


March 16, 2018

Mae Jensen, licensed massage therapist and Tonya Tittle of Energy Fitness (a personal training studio in downtown Memphis) partnered up to tell you how to do self-care massage and stretching for low back pain.

Oftentimes when the lower back feels achy, it’s actually “referral pain” and something else is the root cause. The truth is, 90% of lower back pain actually stems from the gluteus medius muscle.

Watch the video above for some massage and stretching techniques that can help you discover where the real pain is coming from and what to do about it. You can perform some of the massage techniques on your own with a foam roller, trigger point ball, or even a heating pad can help.

You will want to warm up the muscles first to get them ready for stretching. When you do perform a stretch, you want to feel a good stretch, but you don’t want it to hurt.

Once you’ve got the right position, start off by holding it for about 30 seconds and work your way up to holding it for 60 seconds. But if you want to truly lengthen the muscle, it will 6 weeks of holding the stretch for 3-5 minutes everyday.

Not a client? Live in town and interested in our personal training or nutrition coaching? Click here for a FREE Consult (value $87) or give us a call at 901-466-6242

Interested in our Massage or Body Wraps? Click here.

Energy Fitness, 552 South Main Street, Memphis, TN 38103

Don’t live nearby or travel a lot? Check out our customized online training ($40-$80) here:  Online Customized Training


October 29, 2017

Do you have or ever had that persistent nagging or occasional twinging pain in your shoulder that seems like it just won’t go away? This pain can be in the front or top of the shoulder or near the shoulder blade.

Often times it can be a referral pain from chest or upper back (lats) muscle tightness.

Sitting hunkered over a computer, doing lots of driving, your sleeping position or simply having chronic bad posture could be the root of the pain pattern.

Massage therapy would be a great combination with the stretches below. A massage therapist can warm these muscles up followed by a stretch. This can put your muscles in the ready position to be stretched/lengthened as you begin this stretching program for 6 weeks. Remember that Energy Fitness has Mae Jensen, LMT (licensed massage therapist) and she can do KT taping as well to help alleviate pain and tightness. Just be consistent whatever you do and be mindful of your posture.

Try the 5 stretches below 1-2 times per day
hold each one for 20-60 seconds or longer if helpful.

Breathing is key for these stretches as you want to open up the diaphragm and help the ribs go wide when breathing as well as being sure to exhale all your air so the ribs under the chest don’t stay in the “flared upwards” position.

         

This stretch addresses the biceps and the position of the arm in the shoulder socket.

with our without ball
with our without yoga block

Here’s how to reach us:

If you have a pain somewhere and want me to do a blog post just sho0t me an email energymemphis@gmail.com.

Not a client? Live in town and interested in our personal training or nutrition coaching? Click here for a FREE Consult (value $87) or give us a call at 901-466-6242

Interested in our Massage or Body Wraps? Click here.

Energy Fitness, 552 South Main Street, Memphis, TN 38103

Don’t live nearby or travel a lot? Check out our customized online training ($40-$80) here:  Online Customized Training


October 7, 2017

cra•ni•o•sa•cral ther•a•py (involves the cranal – head and the sacral – sacrum bone pelvis region)

Instead of reaching for medicine, sugary foods, or other vices for stress, pain, orthopedic problems, TMJ syndrome, brain fog and etc.. discover how YOU can get better and longer lasting results from this mode of massage therapy. By normalizing the environment around the brain and spinal cord and enhancing the body’s ability to self-correct, CranioSacral Therapy is able to alleviate a wide variety of dysfunctions, from chronic pain and sports injuries to stroke and neurological impairment.

Energy Fitness’ Massage therapist Mae Jensen is trained in CranioSacral Therapy (CST) developed by  John E. Upledger, DO, OMM. John is an Osteopathic Physician & pioneered the method after years of clinical testing and research at Michigan State University where he served as professor of biomechanics.

Call NOW to schedule your session with Mae Jensen, LMT 256-454-2297

1 hour $75 (new clients $50)

Click on the videos to see & hear Mae’s explaination of Craniosacral Therapy if you are more of a visual learner, if not check out the bullet points below.


Set your intention before getting started!

Cliff Notes on how CST performed &  some health benefits?

  • Stress & Strains of everyday life = body compensation
  • Body compensation =  body tissues tighten and distort the craniosacral system
  • Distortions = tension to form around the brain and spinal cord resulting in restrictions.
  • Restrictions = can create a barrier to the healthy performance of the central nervous system, and potentially every other system it interacts with.
  • Soft touch techniques by the CST practitioner using his/her hands to evaluate the craniosacral system & testing for ease of motion and rhythm of the cerebrospinal fluid pulsing around the brain and spinal core can help release restrictions in any tissues influencing the craniosacral system.
  • gentle, hands-on approach using light touch
  • generally no greater than 5 grams of pressure – about the weight of a nickel
  • the touch releases tensions deep in the body to relieve pain and dysfunction
  • practitioners release restrictions in the soft tissues that surround, support & nourish the central nervous system
  • this improves overall health and well-being & performance
  • complementary method of hands-on bodywork helps to alleviate the aches, pains and strains of life; improves coping mechanisms to allow for better management of stress.
  • works with the natural and unique rhythms of the different body systems to pinpoint and address problem sources.
  • CST is increasingly used as a preventive health measure for its ability to bolster resistance to disease

What conditions does CranioSacral Therapy address?

    • Concussion and Traumatic Brain Injury
    • Migraines and Headaches
    • Chronic Neck and Back Pain
    • Autism (click to see video for techniques)
    • Stress and Tension-Related Disorders
    • Motor-Coordination Impairments
    • Infant and Childhood Disorders
    • Brain and Spinal Cord Injuries
    • Chronic Fatigue
    • Fibromyalgia
    • TMJ Syndrome
    • Scoliosis
    • Central Nervous System Disorders
    • Learning Disabilities
    • ADD/ADHD

  • Post-Traumatic Stress Disorder
  • Orthopedic Problems
  • And Many Other Conditions

Call NOW to schedule your session with Mae Jensen, LMT 256-454-2297

Isn’t your well-being worth it?

1 hour $75 (new clients $50)

Mae is located at Energy Fitness, 552 South Main Street, Downtown Memphis, TN



November 28, 2016

Have you had or currently have nagging pain in your foot/heel that seems to last forever? The personal trainers here at Energy Fitness in Downtown Memphis have seen an increase in this injury in the age range of clients between 35 and 60. Tight calf muscles combined with either poor flexibility or hyperflexibility in muscles & joints can be a culprit. Another cause could be years of poor shoe quality and/or either extreme of high heels or flat shoes.

Plantar fasciitis (PLAN-tur fas-e-I-tis) is the inflammation of a thick band of tissue (plantar fascia) that runs the length of your foot and connects to the bottom of your heel bone to your toes. When the weight of your body moves to the balls of your feet, the plantar fascia stretches. Simply put, your calf muscle, one of your strongest muscles, attaches to the Achilles Tendon. In turn, your Achilles tendon, the strongest of all your tendons, attaches to the back of the heel bone to hold everything together. These inter-connections operate together as a single unit in which your heel bone is the pivot point.

ds00508_im00939_r7_fasciitisthu_jpg-png

We have noticed that when clients prone to this condition incorporate squats in their fitness program and they have tight calves and Achilles tendon already this may cause altered form in performing the squats thus tightening the calves even further. Eliminating squats is not the answer as it’s a great exercise for the lower body. Note the picture below for good technique.

Q54 Legs Squats stationary with band

Stretching, massage therapy and trigger point massage may be beneficial in reducing or eliminating this plantar fasciitis. I personally have suffered with this and really have to keep my calves stretched out and be mindful of proper shoes. I have extremely flat feet, had braces on my legs as a kid, bar between knees, corrective shoes, custom arch supports & have been running about 30 years.  Since 2015 I ditched the custom arch supports in favor of gel filled insoles Happy Feet that have been life changing (see more info below on Happy Feet -thanks Anna for introducing me to this product).

Think about how the arch of the foot functions- like a bow (as in a bow and arrow), and the plantar fascia is like the string of the bow. The tension in the “bow string” holds the shape of the arch. But every time you step, the “bow string” stretches… and when stretched too hard and too often, it gets irritated, and then it’s like a bow shooting you in the foot!

Ink drawing of the bones of the foot, with a bow underneath the arch, and the string of the bow highlighted. The string of the bow is an analogy for the plantar fascia.

What causes plantar fasciitis?

  • Forceful extension of toes (flexing your feet) against a hard surface
  • Shoes that don’t support or fit your feet appropriately
  • Running with poor technique
  • Obesity
  • Flat feet
  • High arches
  • Running on hard surfaces
  • Always running the same way (Do you always run on the left side of the road like you are supposed to? Have you ever thought that this slant is overstretching some muscles and straining other ones?)
  • Not changing your running shoes every 300 miles or more often if you are prone to foot injuries
  • Not enough rest between exercise sessions. Runners, as they get older, or new runners need at least a day of rest in between runs to allow soft tissue to repair.
  • Increasing running mileage too rapidly per week
  • Muscular imbalances such as a anterior tilted pelvis or a leg length difference due to tight muscles or tendons

 What are the symptoms?

  • Pain, especially near the heel
  • Pain that eases up with rest
  • Stabbing pain that occurs with your first steps in the morning
  • Pain with walking, especially in the part of your stride when you’re pushing off your toes
  • The more you move the pain normally decreases, but it might return after long periods of standing or after rising from sitting.

Check out our video below with Energy Fitness’ endorsed provider, Licensed Massage Therapist Mae Jensen. She received her training in Salt Lake City, UT and is trained in 15 modalities compared to the usual 4 at most massage therapy schools. Our suggestions may help you to kick plantar fasciitis to the curb. I have included stretches below that may prove useful.  Remember that when you feel a pain somewhere on your body it is often the referral pain and not the exact spot that needs to be massaged. Hold each stretch for 30 seconds to 3 minutes. Consistency is key for prevention and treatment of injuries. If you want more information about Mae and her services, check out her Facebook page here and let her know we sent you when you schedule an appointment with her!:  Greenchi Massage

How to treat plantar fasciitis?

  • Ice your pained foot with an ice pack or a bag of frozen peas a few times per day. happy_feet_jacket_w
  • Maintain a healthy weight
  • Wear athletic shoes. Shoe inserts may help, too. See a podiatrist (foot doctor) to find out which type of inserts will work best for you. I love these inserts and clients love them too: Happy Feet provides fluid-filled insoles to create an unstable, supportive and shifting surface within your shoe. A proper walking environment leads to a stronger foot because of both increased circulation and proper support that adjusts with each step. Get a pair of insoles and try them out for yourself here: Happy Feet
  • Use anti-inflammatory pain relievers, such as acetaminophen or ibuprofen (I am not a proponent of these method unless it’s a severe case as these medicines are hard on the stomach and liver).
  • Roll a tennis or golf ball or a sturdy can under your sore foot as well as the heel. Apply firm pressure as you roll. I like to do from a standing position holding onto a wall or chair and roll.
  • Stretch the plantar fascia, especially before getting out of bed in the morning. Extend your leg out straight, grasp the toes of your pained foot and gently pull your toes toward you to stretch out the tissue along the bottom of your foot. If you have trouble reaching your toes, try looping a towel or scarf around your toes, grasp the ends of the towel and gently pull them toward you to stretch the bottom of your foot. (Check out some stretches below)
  • Taping the calves with KT (kinesiotherapy tape) may prove helpful. This is in Mae’s bag of tricks.
  • Severe cases of plantar fasciitis should be treated by a podiatrist.
  • In severe cases surgery may be needed as was the case with one client at Energy Fitness, she recovered well and can still jog a few miles here and there. Her knees make that crunchy sound during knee bending extension and often complains of pain in the knees which is what I believe may have led to poor mechanics during runs thus causing a flare up of plantar fasciitis. lower-calves-gastrocnemiusNot a client? Live in town and interested in our personal training or nutrition coaching? Click here for a FREE Consult (value $87) or give us a call at 901-466-6242

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    Energy Fitness, 552 South Main Street, Memphis, TN 38103

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Personal Training & Nutrition Coaching Studio
Located Downtown Memphis since 2002
552 South Main Street, Memphis, TN 38103