Daily Human Dilemma
The vast majority of humans are struggling from sore necks. One favorite area of disgruntled discontent is just between the shoulder blade and the spine, the "Rhomboids." When the rhomboids are in working order, they assist with retraction of the scapulae (shoulder blades). Hence, they give the shoulder girdle stability. When they are weak, the other muscles of the shoulder suffer, leading to complaints of neck pain.

The issue at hand (and shoulder)
They come to me. As a massage therapist, I see them often. The issue is the same, over and over, and over again. These same muscles, the same pattern of tension and the same pattern of strain. Why?

Hint: Shoulder bag. 8 ounce mouse.

Primary Causes
The gravitational pull downwards upon the top of the shoulder affects not only that area at the top, but also affects further downwards, causing strain to these Rhomboids. 8 hours of slouching ever so slightly forward using using the muscles in front of your shoulder to move that 8 ounce mouse - creates weakness to the muscles opposite, these muscles in between the shoulder blades.

The Martial Struggle
And you thought you were alone? Martial Artists struggle in a similar manner, though typically not from shoulder bags, but forward thrusts and fists extended outwards, towards their opponent. The same result: weakness to the opposing muscle groups - commonly the rhomboids.

You do not need to suffer.

Strength Training
Often people are training in the gym and are drawing the arm back, though the elbow is outward, away from the body (right.) This works beautifully for White Crane Shaolin Kung Fu, though it does not train the Rhomboid muscles. The proper form for training and strengthening weakened Rhomboids is demonstrated in the photo at the left.

 

                  

Jim Knoble, above, instructor from Yang's Martial Arts Association www.ymaa.boston.com demonstrating Shaoling White Crane Kung Fu and Rhomboid training using a theraband. (Information taken from John Bondlow our massage therapists blog @  http://integratedtherapy.blogspot.com/

 

 

Hey Ladies!  What are you doing this Wednesday and Thursday? Joint Ventures will be at StyleFixx Girls’ Night Out May 12-13, 2010, giving free massages! Join Boston’s most fashion-forward women for two nights of dream shopping, featuring over 55 cutting-edge designers and brands. Indulge in complimentary makeovers, hair treatments, cocktails, manicures, massages, Swag Bags and more!  www.StyleFixx.com

This is a really fun night to go out and shop with the girls!  We have been part of StyeFixx for several years now, and it is always a good time!  Some of the highlights include:Meet Project Runway Designer Kara Janx and shop her Spring 2010 line!
Sip complimentary Champagne, cocktails, Stella Artois®, and BareFoot Wine.
Enjoy complimentary hair treatments by Enzo Milano®.
Pamper yourself with free makeovers by Motives® Cosmetics.
Score our famous Swag Bag stuffed with goodies! (New Totes)
Relax with a Free Joint Ventures Massage!

 

Purchase your tickets at www.StyleFixx.com.

  

Joint Ventures Physical Therapy and Fitness is proud to introduce the Grand Opening of their 6^th location in the Boston area. The new office is conveniently located in Kendall Square.  We have partnered with Equilibrium in the Watermark Building at 350 Third Street.  This connection continues to expand our relationship with the EQ to provide you with all around fitness and wellness. We currently have 5 individual treatment rooms offering 1-on-1 physical therapy services, massage therapy, acupuncture and spa services.

 

Joint Ventures is excited to continue to grow and offer state-of-the-art quality care and wellness services to the Cambridge community.  Please stop by our new location anytime for a tour of the facility.

 

To schedule an appointment for any of our services in Kendall Square, please contact us at 617-536-1161.

 

Joint Ventures Physical Therapy

Located at Watermark Building

350 Third Street

Cambridge, MA 02142

Lateral epicondylitis, more commonly known as 'tennis elbow' is one of several overuse injuries that can affect your elbow. Lateral epicondylitis is an inflammation of the tendons that join the forearm muscles on the outside of the elbow (the lateral epicondyle). The forearm muscles and tendons become damaged from overuse (repeating the same motions again and again). This leads to pain and tenderness on the outside of the elbow.   Although lateral epicondylitis commonly affects tennis players, it also affects other athletes and people who participate in leisure or work activities that require repetitive arm, elbow, and wrist movement.

Common Symptoms:

The symptoms of tennis elbow develop gradually. In most cases, the pain begins as mild and slowly worsens over weeks and months. There is usually no specific injury associated with the start of symptoms. Common signs and symptoms of tennis elbow include: pain or burning on the outer part of your elbow, weak grip strength, and pain when extending your wrist.

Can Physical Therapy Help?

Tennis elbow recovery time varies with each person and may take several weeks to several months. Recovery may be faster and more successful when you follow a rehabilitation program that includes exercise and physical therapy.  A physical therapist can prescribe appropriate exercises for stretching and strengthening to help facilitate the healing process.  Other physical therapy interventions include massage and ice over the inflamed tendon and muscle bellies.  Physical therapists are also trained in joint mobilization which can increase flexibility and reduce pain.

If you are experiencing any of these symptoms, please visit your doctor and/or physical therapist to determine the diagnosis and proper treatment plan for you.

 

Joint Ventures will be opening our 6th office in Kendall Square at the Watermark Building in December of 2009.  We will again be joining with the Equilibrium to bring the highest quality rehabilitative and gym space to our customers!  We will have 5 treatment private rooms as well as access to over 15,000 sq feet of gym space to provide the best possible 1-on-1 care in Cambridge.
   
Take a look at the location of our newest office: 350 Third Street in Cambridge.  It is steps from the Kendall square T stop.

We will keep you posted once this office is ready to serve you.

“Sciatica” is a term in reference to symptoms experienced when there is a compression or irritation involving the sciatic nerve. The sciatic nerve is comprised of 5 nerve roots stemming from the spinal cord. The nerve starts in the lower back, goes through the buttocks and down the back of each leg. Sciatic symptoms include pain, tingling, numbness and sometimes weakness. Usually symptoms are only experienced on one side of the body. These symptoms are provoked when the nerve is being compressed or irritated. There are multiple causes of sciatica . The most common cause is from a disc herniation. The disc compresses the nerve root where it exits the spine. When the nerve is compressed it causes a referring pain down the sciatic nerve. This is referred to as a radiculopathy (sciatica caused by compression of the sciatic nerve at the nerve root, where it exits the spine). Some of the other causes include spinal stenosis (narrowing of where the nerve roots exit), spondylolisthesis (where one vertebra slips forward over another one), degenerative disc disease (breakdown of disc), piriformis syndrome (the muscle tightens up or goes into spasms and pinches the sciatic nerve), trigger points, and pregnancy. Treatment and symptoms differ based on the underlying cause. If you are experiencing sciatic symptoms, make sure to discuss this with your doctor. Physical therapy may be an appropriate means of treatment to correct the problem.

For many of us, we’ve been taught throughout the years to perform “static stretching” prior to activity to prevent injuries and optimize our performance.  This type of stretching is made up of various techniques that gradually lengthen a muscle to an elongated position which is then held for 10-30 seconds.  Current research, however, has shown that static stretching doesn’t necessarily lead to a decrease in injury and may even be detrimental to performance.

Let’s break the muscle down: at the highest level, the muscle is composed of many strands of tissue called fascicles. Each fascicle is composed of fasciculi which are bundles of muscle fibers. The muscle fibers are in turn composed of tens of thousands of thread-like myofybrils, which can contract, relax, and elongate. The myofybrils are made up of millions of bands laid end-to-end called sarcomeres. Each sarcomere is made of overlapping thick and thin filaments called myofilaments.

When we stretch a muscle fiber, it begins with the sarcomere. As the sarcomere contracts, the area of overlap between the thick and thin myofilaments increases. As it stretches, this area of overlap decreases, allowing the muscle fiber to elongate. Once the muscle fiber is at its maximum resting length (all the sarcomeres are fully stretched), additional stretching places force on the surrounding connective tissue.  As the tension increases, the collagen fibers in the connective tissue align themselves along the same line of force as the tension. Hence when you stretch, the muscle fiber is pulled out to its full length sarcomere by sarcomere, and then the connective tissue takes up the remaining slack. When this occurs, it helps to realign any disorganized fibers in the direction of the tension.

So, what’s the best way to realign these fibers?  Research suggests a combination of a well-designed aerobic warm-up and a series of dynamic stretches. Unlike static stretching, dynamic stretching uses speed of movement, momentum and active muscular effort to bring about a stretch.  For more information, check out this recent article in the New York Times and talk to your physical therapist about incorporating dynamic stretching into your program.

http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html

Sleeping with bad posture can cause you to wake up with pain and stiffness in your back and neck. By positioning yourself in a proper sleeping position and utilizing pillow placement to align your spine and muscles, you are able to decrease those aches and pains if not eliminate them. The following are suggestions based on your sleeping preference:

Side Sleepers:  Lie on your side in the fetal position and put a pillow between your legs. Use one or two pillows under your head and neck to ensure that your neck is straight. Make sure that your head is not pointing towards the bed or the ceiling.

Back Sleepers:  Place a pillow under your knees to help maintain the normal curve of your lower back. Support your head with a pillow. You can also use a small pillow or a rolled-up towel under your neck to provide proper neck support while you sleep.  This pillow for your neck should not be so thick that it lifts the head up too high, or so thin that the head tilts back.

Stomach Sleepers:  This is the worst sleeping position because it can strain your neck and lower back. But if you must, minimize the strain on your lower back by placing a pillow under your hips and lower abdomen. You can use a pillow under your head if it does not place too much strain on your back.

If you have adjusted your sleeping posture and continue to wake up sore and stiff, you may want to change your mattress. Mattress firmness is an individual preference. Good luck with adjusting your sleeping posture and/or sleeping surface to get a good night’s rest.

Fascia is a thin yet strong, fibrous connective tissue which spreads throughout the body and performs functions such as enveloping and isolating the muscles of the body, providing structural support and protection. There are three layers of fascia in our body. The superficial layer is below the skin and connects the skin to the tissues and bone underneath it. This layer is usually mixed with various amounts of adipose tissue. The deep fascia layer covers the muscles in connective tissue which help to keep the muscles divided and protected. This layer is usually the culprit with diagnoses such as myofascial pain syndrome. The subserous fascia is a more supple and accommodating fascia that lies between the deep fascia and the major organs of the body so that the organs have room to move liberally. This layer may also establish restrictions and cause pain for people.

Sometimes the deep fascia layer develops restrictions and adhesions that create triggers points that cause pain with palpation and/or movement. To release these restrictions, decrease pain, and restore motion, we use myofascial release techniques. These techniques consist of gentle sustained pressure in the direction of the fascial restrictions. This low load pressure will help elongate and release restrictions so that our body can move freely without pain for all activities that we sustain in our daily lives.

Each year we get beautiful snow that quickly turns into a nuissance. Shoveling snow from our driveways and sidewalks is a tough job, but is a great way to get in a moderate-intensity exercise. However, if snow is not shoveled correctly, injury can result. One of the leading injuries from snow shoveling is low back pain. So, before you get to work, here are some tips to keep in mind...

• Warm up your muscles before you start the snow removal process. You can march in place, do jumping jacks, walk the dog , or walk up and down the stairs a few times.
• After you have warmed up the muscles, make sure to stretch. Focus on stretching your legs, arms and back.
• Choose an appropriate shovel. Many hardware stores now sell an ergonomically designed shovel that helps keep your back straight to reduce the stress on your spine.  Other things to consider when purchasing a shovel include a plastic blade and smaller blade. The plastic is lightweight and the smaller blade limits the load. When applicable, a shovel that is designed for pushing snow is much easier than having to lift.  To prevent the snow from sticking to the shovel, you can spray your blade with a silicon lubricant or even olive oil to allow the snow to easily slide on and off.
• Wear proper shoes that provide traction to prevent the risks of slips and falls.
• When shoveling snow, always bend at the knees and not the waist. Keep your feet shoulder width apart to provide a wider base of support to help maintain balance. Tighten your stomach muscles by pulling in your belly button to protect your back when you are lifting. Keep your back straight and avoid twisting. Push the snow whenever possible, but if you can't, make sure to turn your entire body after you have lifted the snow to dump it.  You should be positioned so that you are facing the snow pile and are able to throw it straight foward. Keep the load close to your body, because a longer lever arm makes the load heavier.
• Tackle the job early, the longer the snow sets, the heavier it gets.
• Remember to take multiple breaks and to quit if you are experiencing pain.
• Spread sand or salt on slick and icy areas.
• If you are unable to shovel snow, you may consider using a snowblower or paying someone else to get the job done.

So before you start shoveling that dreaded mess, make sure to take this information into consideration to prevent injuries from occuring. If you still manage to injure yourself, contact your doctor.  Depending on your injury, you may need Physical Therapy.  Physical Therapy is a conservative method to alleviate back pain and to help you strengthen your core to prevent it from happening again. Have fun and be careful!