swelling – Wellness Focus

Oh No, Plantar Fascitis!

You get out of bed and take your first steps and OUCH! You have a sharp pain in your heel. Same thing happens after longer periods of sitting. You “walk it off” and the pain subsides. Welcome to plantar fasciitis (aka “jogger’s heel”).

What is plantar fasciitis?

Plantar fasciitis the most common cause of heel pain. One in ten of us have plantar fasciitis some time in our lifetimes. The plantar fascia is a thick fibrous band of connective tissue that originates from the medial tubercle and anterior aspect of the heel bone. From there, the fascia extends along the sole of the foot before inserting at the base of the toes, and supports the arch of the foot.

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Massage Therapy for Inflammation After Exercise

Skeletal muscle injuries are among the most common and frequently disabling injuries sustained by athletes and “weekend warriors” alike. Massage therapy is commonly used for physical rehabilitation of skeletal muscles to manage pain and promote injury recovery. Current research also suggests an additional benefit to massage after injury–a reduction in inflammation and swelling.

A major study conducted by the Buck Institute for Research on Aging and McMaster University in Hamilton, Ontario indicates that massage therapy reduces inflammation of skeletal muscle acutely damaged through exercise. The study provides evidence for the benefits of massage therapy for those with musculoskeletal injuries and potentially for those with inflammatory disease, according to the lead author of the research.

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You’re a Climber. You’re Sore. Now What?

If you worked hard to reach your goals during your climb, you’re probably sore. Climbing is one of the most efficient workouts you can get! You use virtually every muscle in your body in a mashup of coordination, strength training, and balance. It’s good for the mind, too, developing self-confidence, learning to visualize and problem-solve. And of course it’s fun!

With all that vigorous exercise, it’s no wonder your body complains sometimes! Though not all soreness indicates an injury. Some soreness results from muscle fatigue, some from other stresses. But some soreness is a red flag–so if the pain persists, see a healthcare professional–otherwise, there are some easy and practical things you can do to reduce or eliminate the pain you’re feeling. Continue reading “You’re a Climber. You’re Sore. Now What?”