New Device for Self-Massage:

I recently came across a new device for self-massage that you might find interesting. It's called "Tiger Tail" and is similar to "the Stick" which I have talked about on my website. It was recently shipped from the Perform Better company, which focuses on sports and exercise equipment.

Even though I think the Stick is a great product, I owe it to my clients to see if there is something better, since this is a little cheaper than the Stick. The Tiger Tail works fine and may be a little better than the Stick in some ways.

Both of these products have handles with rollers that massage your muscles, the movement is similar to a rolling pin as you roll the devices back and forth over your muscles, at the desired speed and pressure.

The Tiger Tail I purchased is slightly shorter than the Stick, which makes it easier to fit into a workout bag and take with you. You can then use it prior to exercise to help loosen up the muscles, making them easier to stretch. The shorter length of 18 inches still allows full coverage on larger muscles.

Since it is a little cheaper and currently on sale at www.performbetter.com, it is something to think about. Obviously, if you have had past injuries or are currently suffering from some injury, consult with your doctor first.

Another massage tool I frequently use is a tennis ball. In certain large muscles, this can be a great massage tool to pinpoint areas of excess tension. It also works well with the feet.

For example, you can place it under your foot while seated and roll it under the bottom of your foot. This will help keep the connective tissues in your feet more flexible. This can also be done while standing. Roll it under your foot for 30-60 seconds.

To see what the Stick looks like and how it is used, go to my website article on self massage for prevention. Tiger Tail is a one piece roller with a firm pressure, a little more pressure than the Stick, which has individual rollers to conform to the shape of your muscles.

I've asked someone to try out the Tiger Tail and give me their opinion, so check back to hear what someone else thinks about this self massage device.

Chiropractic, Massage and Physical Therapy part II:

So you know that I believe in chiropractic, having seen and felt its positive results. I also believe that most people need some form of treatment for their muscles, in the form of specific massage. I also believe in physical therapy.

Obviously, you aren't going to go to a chiropractor after knee replacement or ACL surgery, you go to a physical therapist. When dealing with non-surgical problems, such as low back pain, I believe in a combination of treatment.

Meaning, you need to treat the bones, muscles, and nervous system. I have seen more than a few people with back pain, where someone got better results by combining chiropractic with skillful massage therapy and stretching, than they did in physical therapy. People that I worked with personally and those who worked with associates of mine.

However, these people still needed specific exercises to help correct these problems and keep them from coming back. Skilled soft tissue work, whether it be deep tissue massage, NMT (neuromuscular therapy), ART (active release) or Myofascial Release is usually needed to release unnecessary tension in the muscles.

Of course, physical therapists practice some form of these treatments. I think in some cases, they don't have the time necessary to do as much as is needed, sometimes. In situations where only modalities such as ultrasound and electrical stimulation are used, and little or no hands on work, is where you see the poor results.

A chiropractor I used to work with, who was also a massage therapist, had a patient who was going to physical therapy for a work related injury. They only did ultrasound treatments and little else, and he got little relief. Combining massage therapy with chiropractic got much better results.

If you are someone who isn't into chiropractic for whatever reason, skilled soft tissue treatments combined with joint mobility movements, posture and corrective exercise will do nicely. Again, working towards prevention with these items is much easier than trying to fix something after it's already broke.

In my opinion, if you don't have good soft tissue quality before trying to start exercising, you might not get all the results you want. If you have knots and excess tension in the muscles, you need to deal with that up front.

Chiropractic, Massage Therapy, or Physical Therapy:

Today we will continue yesterday's discussion about the different types of care for pain relief. Being a personal trainer/massage therapist who has worked in both chiropractic and physical therapy, gives me a unique vantage point to discuss these.

Obviously, these are my opionions and you know what they say - everyone has one. I happen to believe in both chiropractic and physical therapy. Chiropractors focus on subluxations of the spine - based on the idea that a vertebrae out of place interferes with the nerve that flows from the spine.

Nerve flow that is blocked or interfered with in any way means that the body isn't working as efficiently as possible. This blocked nerve flow can also create pain, so they adjust the vertebrae to eliminate this nerve interference. Some chiropractors focus all their efforts on this subluxation, while others add different treatments and modalities to treat the muscles and connective tissues.

Having worked for two highly skilled and busy chiropractors, I can say that the patients that I performed massage, stretching, and corrective exercise with, definitely needed my services, and without these additional treatments, wouldn't have had as much benefit to their overall health.

I believe that there are times that someone only needs an adjustment, I also believe that these people are in the minority. Meaning, most people have excess tension in the muscles surrounding (connecting to) the joints, that needs to be addressed. In my opinion, this is why you have to continually receive these adjustments, is because the muscles aren't being treated.

Nerves can be pinched or interfered with as they flow from the vertebrae, but they can also be interfered with by the muscles and connective tissue. A muscle that is too tight from overuse, poor posture, or injury can press down on the nerves and blood vessels that lie underneath them, causing pain.

So if the nerve is fine where it leaves the vertebrae, but is being interfered with by excess tension in the muscles, you have to treat the muscles that are imbalanced. Various forms of massage and stretching is needed in this case.

In most cases, this is not the relaxation type of massage, but a specific treatment done by someone who understands how all the muscles work together.

You need a balance of tension in the muscles surrounding the joints. Enough stability, combined with the right amount of mobility. If someone spends their week sitting in poor posture and doesn't move their joints enough, all the chiropractic treatments will be of limited value.

In closing, I believe strongly in the need for highly skilled soft tissue treatment with most people who have pain. In many cases, this works well with the chiropractic adjustment, so that the combined effects are stronger than either one on their own. I also believe that corrective exercise is needed in most cases.

Stay tuned, as we will discuss this issue further.

Chiropractic for Scapula Pain:

In today's blog I will address a question from a reader who asked, "do you have a stretch for scapula syndrome. Been to doctors, chiropractors they can't seem to help." Jeff B.

With pain between the shoulderblades, there is often a postural issue and/or an overuse issue (repetitive motion injuries). In either of these situations, chiropractic might help to some degree, but the soft tissues will need to be addressed.

The soft tissues - muscles and connective tissue - that surround the shoulderblade likely have an imbalance of tension. Usually, the muscles between the shoulderblade and spine are overstretched due to poor posture. The shoulders and neck are rounded forward, placing unnecessary stress to the joints.

The muscles that attach to the front of the shoulder are likely tight, which pulls the shoulderblade forward, causing the muscles between the scapula and spine to become overstretched. This can create pain in these muscles.

So ultimately, there is an imbalance in tension between the muscles of the front and back of the body. Just addressing the area that hurts, the scapula, won't solve the problem if this muscular balance isn't corrected. Getting good quality massage for all the muscles that attach to the scapula and shoulder is needed.

Therapeutic stretching will also help, but the muscles between the shoulderblades need to be strengthened in most cases. Rarely, these muscles won't need to be strengthened, but about the only time you will see this is with someone with "military" posture - someone who stands with their chest pushed forward too far - as if standing at attention.

Again, this is rarely seen in our overly seated society. Meaning, most of us spend so much time sitting down that it affects our posture and our ability to stand up straight.

So physical therapy may be needed, or you can find someone who does some deep tissue massage, NMT, ART, or Myofascial Release. Make sure they understand the body's need for balance and that they don't just chase the pain.

Remember, where it hurts isn't necessarily where the problem is, that may be the effects and not the cause. Tight knots in the muscle, such as triggerpoints, can refer pain elsewhere in the body.

For more information, you might want to read my blog article - Don't Chase the Pain or read about the different types of deep tissue massage. Tomorrow I will continue to discuss the role of chiropractic, massage therapy, and physical therapy in dealing with pain.

Omega-3's and Joint Pain:

Can Omega-3 fatty acids help reduce inflammation and joint pain? Unless you never read the paper or watch the news, surely you have heard about the benefits of fish oil and Omega-3 fatty acids. Fish oil supplements have been selling in good numbers the last few years, in response to the many health benefits attributed to them.

Among the benefits touted are better heart health, improved immune function and brain health, greater energy, and a reduced inflammatory effect on your joints. It seems that our modern diet is sorely lacking in good fats. Some say that grass fed beef is much healthier because of the high amounts of Omega-3's.

Increased fish intake would seem to be the logical answer, as fish, particularly cold water fish such as salmon, have higher amounts of these oils. The only problem is that fish can be contaminated with toxins, such as mercury, which means limiting your fish intake.

Fish oil supplements have become popular for their convenience, but there is some debate about the quality in some cases, as companies look to make more money while taking shortcuts.

Krill oil has started to make some publicity as a better source of DHA and EPA, the healthful ingredients in fish. Krill is a form of small shrimp that make up a large part of whales' diet. Some research has shown that krill includes phospholipids and antioxidants in greater quantity than fish oil.

Something to consider would be using some form of krill oil supplement for increased health. One study suggested that krill oil promotes joint health and mobility. While I definitely believe in joint mobility and movement in general for good health, I also know that what you eat can play a big role in your joints feeling inflamed and your overall energy levels.

I will be looking at different brands to see how well they work and determine how they are processed. You can also do some searching yourself, just remember, not all companies care about quality and some cut corners to make more money.

Self-Massage and Fitness:

Getting high quality massage therapy is a great tool for prevention. I've had the privilege of working with "athletes" of all types, most of whom you have never heard of. I consider everyone an "athlete" because we were all designed for movement and our bodies work best when moved properly.

Massage helps you recover from exercise and can help prevent injury. Many professional athletes in all sports use massage therapy on a regular basis. It's an investment in their own health, as they are their own business.

So why would I be recommending people do self-massage? Simple, most people who are active need quality work done more often than they have time or money for. And self-massage offers a good way to help keep your muscles healthy and functioning properly.

For those of you currently active, a device called The Stick works quite nicely. Whether you play softball, bike ride or jog, it will help in your warmup or as part of recovery. I usually use it as part of my warmup or before a stretching session.

It can help get rid of knots in the muscles called triggerpoints, as well as increasing blood flow to your muscles. When you try to stretch with these "knots" in your muscles, the results won't be what they should. These triggerpoints will usually keep your muscles from stretching properly.

For more info, you can read my article on self-massage.

Strength Training and Fat Loss:

What's the best way? Or is there more than one way to achieve fat loss through strength (resistance) training? Let's take a look.

There is more than one way to strength train for fat loss. First, let me say that if fat loss is your goal, you really need to be doing some type of resistance training. This will build your lean muscle tissue, keeping your metabolism elevated throughout the day, even after you are done exercising.

I've had more than a few people, mostly women, tell me that they didn't want to get too big. I'm here to tell 'ya, it just ain't that easy to build muscle. If it were, you wouldn't have so many athletes using or being accused of using anabolic steroids, growth hormone, and testosterone.

If it was so easy to build muscle, none of these things would matter. But they are being used, so obviously it takes a lot of hard work and occasionally some extra help - whether it's legal or healthy is another story.

Anyway, what equipment works best for fat loss? It's all up to you. You can use weight machines, either at a healthclub or at home, dumbbells, resistance bands, your own bodyweight, or even sandbags. Yes that's right, I said sandbags. The reality is you are working your muscles against some type of resistance, doing more work than your body is used to.

It will adapt by increasing your lean muscle tissue, elevating your metabolism, and burning more fat in the process. Also, you will see inches drop from your body, as muscle tissue is denser than fat.

So there is more than one way to achieve this and fancy equipment isn't necessary, as long as you are willing to work hard. I realize not everyone can do this because of past injury or disease, and that is where whole body vibration platforms, such as a Powerplate come into play.

For another look at using weight machines versus simple equipment that strengthens your body in a standing position, check out my new article. By the way, strength training done in a standing position might be safer for your back.