Do you ever get tense at the beginning of the week? Do you have trouble sleeping on Sundays because of the anxiety of having work in the morning? We’ve all been there. Here at Doylestown Sports Medicine Center, we’ve had many patients mention their anxiety prior to their treatments. Often these patients also mention a lack of sleep, restlessness, and a chronic tension that causes pain.
 
The Myofascial System Can Provide Pain Relief in the root of the central nervous system
The Craniosacral System and the Dural System are considered to be the deepest parts of the whole-body fascial system. The Dural System is a tough, connective tissue that surrounds the brain and spinal cord. It is the outermost layer of the protective connective tissue which holds Cerebral Spinal Fluid (CSF) and separates the Central Nervous System (CNS) from the rest of the body.
 
Because the Dural tube surrounds the spinal cord, it is designed to move around with the body. However, excessive pressure, twists, or torsions can occur anywhere in the body causing Myofascial Restriction (or myofascial pain). These restrictions can feel like a wire around a part of the body, causing pain in the Central Nervous system. When the Central Nervous System is restricted, a person’s body cannot relax nor send important signals from the brain to the rest of the body that it is safe.
 
How Does the Myofascial System Contribute to Sleep?
The myofascial system and the body’s ability to move the Dural system are deeply linked. Both of these systems contribute to ones’ ability to restfully sleep; anxiety-free.
Imagine you are floating in the lazy river at your private $40 million dollar mansion with a nice mojito. How relaxing! You almost want to fall asleep, and you are. Now as you’re about to doze off, the grounds keeper runs out and yells there is an alligator downstream. Will you still be able to relax? No. Although your mojito is still cold and the water is still warm, you become nervous (get it? Nerves?). The way alligators down stream can make you nervous or anxious parallels how the myofascial system and the Dural system can affect the body’s ability to restfully sleep and reduce (or increase) anxiety. When you have pain, the body can act in all sorts of ways. Sometimes pain can go unnoticed for a very long time, but its’ symptoms slowly creep up.
 
Clear Your Moat
If you or someone you know suffers from emotional trauma or myofascial pain, massage therapy may be a great option for easing their symptoms. For more information about massage therapy at Doylestown Sports Medicine Center, visit our massage webpage by clicking the link below!
www.dsportsmed.com/massage

Cleveland Clinic. “Meninges: What They Are & Function.” Cleveland Clinic, 11 Jan. 2022, my.clevelandclinic.org/health/articles/22266-meninges#:~:text=Your%20dura%20mater%20contains%20a. Accessed 21 June 2022.
“The Craniosacral System.” Iacst.ie, iacst.ie/craniosacral-system#:~:text=The%20craniosacral%20system%20consists%20of. Accessed 21 June 2022.

​Do you suffer from aches and pains? We all do at some point in our lives. Massage is one of the oldest forms of relieving aches and pains and encouraging relaxation. When whole body or part body pains creep up there’s often few things, we can do to solve them. Myofascial release is one of the most popular forms of massage. So, what are some of the major benefits of myofascial release?

2. Relax Muscle Spasms

​A buildup of tension leads to involuntary muscle contractions, also known as muscle spasms. The application of deep, targeted, and sustained pressure works to relieve the buildup of tension, allowing the targeted muscle tissue to stretch, loosen, and relax. 

3. Promote Faster Healing Times
​
Massage therapy works to increase blood and lymph fluid flow, thereby speeding the injury rehabilitation process. Massage therapy also assists in increasing tissue permeability which allows oxygen and other vital nutrients to damaged areas faster. Thus, promoting faster healing of the targeted tissue. It can also compliment other therapies to help improve range of motion and decrease tightness to assist with improving movement patterns, which will also improve your strength faster.

Aches and pains can sometimes last for a long time, fade away then come back, or be disruptive when least expected. For more information on how massage therapy at Doylestown Sports Medicine Center click the link below to view our EXCLUSIVE Massage page

www.dsportsmed.com/massage

Let’s play a fun quiz that might help you live with less neck pain… (And if you answer ‘yes’ to any of these questions… read on!)
 

1. When you sleep at night, do you find yourself sleeping on your stomach? Or with more than one pillow in a twisted position?
2. When you’re relaxing at home, do you find yourself looking up at the TV screen because it’s hung up high on the wall?
3. When you’re out and about do you carry your bag on one shoulder? Or hold your heavy laptop case in one hand?

 
​Chances are, you have answered ‘yes’ to at least one of these questions.
I may be wrong, your bag might not be heavy, and you might sleep with just the one pillow, but the reason why I guessed you’d answered ‘yes’ to one of these questions is because over the years, almost every patient that walks into DSMC who suffered with neck pain, has been doing at least one of these things.
So, it’s no surprise that during my time as a physical therapist that one of the most regular injuries I see is ‘neck pain’
And without even realizing it, things that we do every day can cause it.
So, let’s take a look 3 of the most common everyday mistakes I’ve found my patients doing that cause their ‘neck pain’…

Watching TV

Watching TV is a habit – not saying it’s good or bad! But the real issue with watching TV, is HOW you watch it!
Are you doing it the way I see most of my friends and family watch it… With the TV hung above the fireplace high on the wall, kicked back with your feet up (and neck!), while watching your favorite TV channel?
Even though you might think it’s comfortable and relaxing, truth is, there could be a problem waiting for you! If you’re watching TV like this, it can be strenuous for your neck and head.
A lot of people make the same mistake, they don’t realize that the position they have their heads and necks in, can negatively affect their body and health.
Anyway, how to fix it? There’s a reason why TV stands are almost always the same height, and any decent one will mean that if you’re sitting on the couch or recliner watching TV, the TV will be at eye level.
Watch TV so your head isn’t looking upwards (or downwards), or reaching out, and this should help you avoid headaches, eye trouble and muscle tension.

Your Bag

Carrying your bag on one shoulder, or holding a heavy laptop case in one hand is something most of us are guilty of doing, but did you know that’s also one of the main causes of aches and pains in your neck and shoulders?
You see, since all the weight of your bag is on one shoulder, or on one side of the body, it can throw your muscles and posture off balance, which is why you sometimes see people with one shoulder higher than the other!
Another thing, the way we carry our bags can cause our muscles to become stiff too.
So, the way to solve this problem is reduce the weight of your bag, and to switch up the side you carry it on periodically.
Switching your bag over to the opposite side will help to balance out the way your body carries the weight, relieving any tension built up in your muscles, and solving any posture problems too! Switch it up every 10 minutes, or every time you walk past two streets.

How You Sleep

​Another daily habit that brings on neck pain is the way we sleep.
You see if you sleep with your head propped up on more than one pillow, your neck, and back aren’t going to be nicely in-line – meaning more pressure on your muscles and spine.
And if you find yourself sleeping on your stomach, your head is most likely going to be turned on its side – meaning your body is in a twisted position all night for hours. Now can you see why you might wake up with a bit of a sore neck.
Although your neck is built to rotate from side to side, it’s not designed to stay in that position for hours on end. So, if you choose to sleep on your side, use a pillow that doesn’t prop your head too high up, but in-line with your shoulder instead. And if you choose to sleep on your back, sleep with one thin pillow so your neck and spine are nicely straight.
For more ways and advice to ease neck and shoulder pain, go here next to collect your free tips report:

Intro
We were recently asked this question by one of our clients:

“I wish I could go to the gym, but it’s hard to find the time! Is there anything I can do every day without going to the gym that count as good exercise? I don’t always want to go to the gym, and the thought of running doesn’t appeal to me at all!”

​In an ideal world, most of us would like to hit the iron jungle daily and fit in some form of exercise. But sometimes, life gets in the way of our goals, and we’re too busy with things to do; to make it to the gym and get a workout in. Not only that – but the gym, going for a run, or a bike ride doesn’t always sound appealing. For as long as exercise has existed, people have assumed you needed to break a sweat, or at least raise your heart rate for a long period of time for an activity to count towards exercise.

But this is not true!

It’s been proven that short bursts of high intensity exercise are extremely beneficial for our health when we’re strapped for time. Of course, we all know that running on the treadmill gets our heart rate up, and that doing Pilates builds our core. But, what most people don’t realize is that there are plenty of opportunities during your day to sneak exercise into your routine while also crossing things off your to-do list.
Not every workout has to include a 6-mile run or an intense workout session in the gym. So, if you find yourself struggling to get a daily workout in – here’s some everyday activities that you can count as a exercise.

Walking
Walking is one of the most underrated forms of exercise. Walking at a good pace is still a cardiovascular output so you don’t need to be running outside or on a treadmill. In some capacity every day, we all walk. So, try to add some more time and distance while you’re walking.
At some point every day, you will be walking, so try to add some more time and distance while you’re doing it. As little as walking for 20 minutes a day can count towards daily exercise. If you find it boring; walk with friends, listen to your favorite music, or pick a destination you want to walk to and enjoy a coffee when you get there?
Rewarding yourself at the end of exercises is a great way to self-motivate and reach your goals!

Taking The Stairs
Again, another one I’m sure you’ve heard before – but stairs are one of the easiest ways to fit more activity into your day. Everyone knows how tough the can be stairs– that’s why a group of geniuses invented elevators and escalators. But walking up the stairs is great for you. Stair force you to use your body weight to make your way up them, and you engage every muscle in your legs while using the stairs too.
So next time you have the option between taking the elevator or the stairs – stop, think about it, and take the stairs instead. I can assure you; you’ll begin to feel more energetic, boost your immune system, and even lower your risk of cardiovascular diseases.

Cleaning
Have you ever noticed after scrubbing a floor or cleaning the bathroom that you find yourself feeling tired and a bit hot? That’s because cleaning the house, believe it or not, is a great workout and can be a decent calorie burner, especially if it’s a household chore where you’re constantly engaged.
Things like cleaning windows, cleaning the bathroom, the kitchen head to toe, and running the vacuum around will keep your heart rate up.
So now there’s a reason to do your chores more often. 

Shopping
Whether you’re buying the weekly groceries, or hunting down the perfect new pair of shoes, shopping means walking, and walking burns calories – up to 200 per hour if you’re walking at a good pace.
Take the stairs instead of the escalator, park your car further away so you can get more steps in, take the longer walk around the stores– there’s plenty of easy and realistic ways to get a good workout in from going to the store.

Gardening
Weeding, watering, carrying heavy bags of dirt, cutting the lawn, planting pots… Will definitely get a good burn on and engage a lot of the muscles in your body.
Not just that but getting outside to take care of the garden means you get out in the fresh air and exposed to plenty of sunlight – and we’ve all heard how good vitamin D is for you.
So next time you have a sunny day, take advantage of it and get moving in the garden – it’s even classed a moderate to high intensity exercise!
The more activities you can fit in the day, the more physically active you are, so use that as an excuse to get all your errands done. It may make doing them more ‘enjoyable’ – if that’s possible