Hi everyone. this is yasuko and it’s time for massage monday. This week I’m going to talk about how to selftreat sciatica or more accurately pseudosciatica using a lacrosse ball or Thera Cane. I often have clients come in with sciatica issues with a pain shooting down from the hip to the leg and even numbness in the leg. So what is sciatica? Sciatica is an inflammation of sciatic nerve that runs through the hip and down the side of the leg or the back of the leg. The common symptom is the radiating pain.
From the hip all the way to the leg. medically speaking it is caused by a pinch of the nerve in the lower back by herniated discs or bone spurs which can be medically treated by a surgery as a last resort. However, this pain that shoots down the leg may be caused simply by tight gluteal muscles, the muscles in the buttocks, specifically by the trigger points found in gluteus minimus. Let’s call this pseudosciatica because it’s not really sciatica but has the similar pain.
Like the real sciatica and it makes it hard to get up from the chair or stand straight. Trigger Points are the tight spots in muscles that are stuck in a contracted state and forgot to release. They are sore or painful to touch but they also cause pain elsewhere called referred pain. This is what I mean. In this case, the X’s are the trigger points in gluteus minimus and the red areas are the referred pain. When you loosen these trigger points the pain in the red area will be gone. These trigger points can be created from various.
Reasons such as sitting crooked for a long time in front of the computer, tv, car, airplane, especially if you keep a wallet in your butt pocket, or from playing sports like tennis, walking, running, swimming, and cycling for a long period of time. To treat the trigger points first find the hip bone. Then go down on the side of the hip to find the greater trochanter which is the big bump on the top of the thigh bone. The gluteus minimus is located between these landmarks. It is the deepest layer of the.
Gluteus muscles. you can also lean side to side and feel the muscles contracting as you lean to the target side. Then put a lacrosse ball on the muscle and lean against the wall and roll it over the tight spot for 10 times which should take no more than 20 seconds. You don’t want to do it too long because it involves some pain and you don’t want to bruise the muscle. If you are working on the right side, stand on your left leg. Or almost lift your right foot to loosen the target muscle. When you massage the muscle should be relaxed.
And loose so you can dig deeper. as you saw this muscle gets contracted and tight when you put on your weight on this side. If you have a pain on the side of the leg, look for a painful spot more towards the side between the hip bone and thigh bone. If you have a pain in the back of the leg, look for a painful spot towards the center of the glutes under the hip bone. If lacrosse ball is too hard and painful, you can use a tennis ball. You can also use Thera Cane if you have one. With Thera Cane put the ball on the tip on.
The gluteus minimus from behind, hold it with both hands in a comfortable position, lean to the other side, and press on the tight spot for 10 times. BTW if you don’t have Thera Cane it’s a great selfhealing tool. I’ll put the link below. Repeat this treatment three to six times a day every day to see the results. If you tend to sit in front of the computer for a long time and if that’s causing this problem it’s a good way to take a short break because it shouldn’t take more than 20 seconds. Remember.
Only do it 10 times at a time. Besides the daily selftreatment I highly recommend working with a massage therapist in your area who knows and believes in Trigger Point Therapy who can treat you and check if you are doing it right. If you have a pain in your body and want to find out if Trigger Point Therapy can help, let me know and I will cover in the future tutorials. Holistically speaking I would avoid.
TENS Unit for Pain Management EMS for Muscle Rehab Ask Jo
Hey everybody, it’s jo. today i’m gonna talk about tens units and ems units. hmm, lot of letters. What do those mean? I, for one, am a big believer in these products. The TENS unit stands for Transcutaneous Electrical Nerve Stimulation. And an EMS stands for Electrical Muscle Stimulation. So they’re a little different, and I think people get confused sometimes. The TENS is more for a pain reliever type of thing. I recently had hip surgery, and I have to say the TENS was on me every single day, twice a day, and it took away the need.
To use pain medication. so if you have reactions to pain medication, this might be a good alternative to get some of that pain out of there, relax your muscles and be able to do the things that you need to be able to do. The Electrical Muscle Stimulation, the EMS, is used to help gain muscle back, so it actually contracts the muscle. It’s a different feeling, sometimes it’s slightly uncomfortable, but it’s a good uncomfortable, I think, because it’s making those muscles work. The TENS to me has this vibration feel, which is really comfortable,.
I like it. some people aren’t a huge fan, but basically in simple terms, what it does is it follows that, that vibration follows the same pathway as the pain pathway. So it kind of cancels it out. So then that pain that you’re feeling doesn’t go up to the brain, that vibration goes up to the brain. So I always call it a little bit of a massage feeling, and when you get a good massage, massages are always comfortable, it’s a oh yeah that feels good kind of feeling and that’s what I think it feels like. The folks a FlexTone.
Were nice enough to send us two different tens/ems units. this bigger unit is usually more in the that you’ll see. And it has a couple of different outlets and it’s really nice. And then they sent us a more mobile one. And when I opened it up, I was surprised at how small this thing is. It is so cool, it almost looks like an oldschool cellphone which I like. But you can slip it in your pocket and then go about and do your activities throughout the day with it on. And so if you have maybe some back pain, you.
Can put on your back, set it for 15 minutes, have it on, it turns off by itself and then you don’t have to worry about it. So it’s really nice, I thought it was really cool, I just couldn’t get over how small this is, it’s probably one of the smallest ones I’ve seen. So this is the Pro 16 and this is the RX8000. So what I’m gonna do is show you how both of them work and just what it does while it’s working. You have these pads that you can use, and they’re actually slightly different. These are the most common pads.
You’re gonna see, they’re pretty interchangeable amongst tens and ems units, they just have kind of a push in with a pin right here, and then you put them in. And then this one is a little slightly different for the smaller one, but it just kind of snaps on. But again, they work the same. So, when you’re doing a TENS, most of the time you’re gonna use 4 pads. And when you’re doing an EMS, you’re gonna use two pads. With the TENS, they way you want to do it is a cross pattern. So they two here, as you can see there’s two channels,.
You want to cross them so then the currents go to where you’re kind of hurting. so let’s say it’s on the knee. If I’m hurting kind of on that knee cap area, I’m gonna put one channel here, and one channel here. So I’m gonna go ahead and do that now. So you can see they’re connected there. And what’s nice about them too, is you can actually pull them a little bit, they’re connected, but you can separate them without messing them up. So I’m gonna put one over here, then the other one over here. And then just like that. It’s.
Best not to have lotion on your skin when you put these electrodes on. they are reusable so you have, you know, one set for you. And then what’s really nice is in the big pack here, it comes with a whole bunch of them in different sizes too. So once they wear out usually after about 3 4 weeks, then you just get a new set. But there’s also some that you can put gel on it, and they’re reusable and you put the gel on it and then wipe it off, clean it off, and then you can use those again. So once you have it on. Make sure it’s.