Massage by Sonya

19/02/2026

19/02/2026

🦵 ¿Qué es la periostitis tibial y por qué aparece?

La periostitis tibial es una inflamación del periostio, la membrana que recubre la tibia. Es una lesión muy común en corredores, deportistas y personas que aumentan su actividad física de forma brusca.

También se conoce como “shin splints”.

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🔎 ¿Por qué se produce?

La causa principal es la sobrecarga repetitiva sobre la tibia.
Cuando los músculos de la pantorrilla (como el sóleo y el tibial posterior) traccionan constantemente sobre el hueso, generan estrés en el periostio y aparece dolor.

Factores que la favorecen:

✔ Aumento repentino de intensidad o volumen de entrenamiento
✔ Correr en superficies duras
✔ Calzado inadecuado
✔ Déficit de fuerza en glúteos y musculatura estabilizadora
✔ Alteraciones biomecánicas (como exceso de pronación)

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⚠ Síntomas más comunes
• Dolor en la parte interna de la tibia
• Molestia al iniciar la actividad que puede mejorar al “calentar”
• Sensibilidad al tocar la zona

Si no se trata a tiempo, puede progresar y aumentar el dolor.

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🧠 Algo importante

No es solo “dolor de espinilla”.
Es una señal de que el tejido está recibiendo más carga de la que puede tolerar.

El tratamiento debe enfocarse en:
✔ Controlar la carga
✔ Fortalecer
✔ Mejorar técnica y mecánica
✔ Progresión adecuada del entrenamiento

La clave no es dejar de moverse, sino aprender a dosificar el movimiento. 💪

19/02/2026

Rotator Cuff Tendonitis

Rotator cuff tendonitis is a common shoulder condition caused by inflammation and irritation of the rotator cuff tendons, most often affecting the supraspinatus. These tendons help stabilize the shoulder joint and guide smooth arm movement. When repetitive stress, overload, or poor shoulder mechanics place excessive friction on the tendon, it becomes inflamed and thickened.

Biomechanically, the supraspinatus tendon passes through a narrow space beneath the acromion. During arm elevation, especially between mid-range angles, this space becomes tighter. If the tendon is swollen or irritated, it experiences increased compression and friction, leading to pain and movement restriction. Poor scapular control and muscle imbalance can further reduce this space and worsen symptoms.

Common causes include repetitive overhead activities, heavy lifting, prolonged poor posture, muscle weakness, and age-related tendon degeneration. Athletes, manual workers, and individuals with rounded shoulder posture are particularly at risk.

Symptoms typically include pain when lifting the arm, discomfort when reaching overhead or behind the back, night pain when lying on the affected shoulder, and reduced strength. Early stages may cause mild discomfort during activity, while advanced inflammation can produce constant aching.

If managed early, rotator cuff tendonitis responds well to rest modification, mobility work, rotator cuff strengthening, and posture correction. Improving scapular stability and restoring shoulder mechanics reduces tendon stress and prevents progression to tears or chronic impingement.

Protecting shoulder health through proper movement patterns, strengthening stabilizing muscles, and avoiding repetitive overload is key to long-term pain-free function.

19/02/2026

Frozen Shoulder (Adhesive Capsulitis)

Frozen shoulder, medically known as Adhesive Capsulitis, is a pathological condition characterized by progressive stiffness and pain in the shoulder joint due to inflammation and fibrosis of the joint capsule. The core problem is not primarily in the muscles or tendons, but in the capsule that surrounds the glenohumeral joint. This capsule becomes thickened, inflamed, and contracted, which mechanically restricts joint motion.

In the early pathological stage, synovial inflammation develops inside the shoulder capsule. This inflammatory response increases vascularity and irritates nerve endings, leading to deep aching pain — often worse at night. Patients typically begin to limit shoulder movement because of pain, which further contributes to capsular tightening. The joint volume gradually reduces as the capsule loses its normal elasticity.

As the condition progresses, fibrotic scar tissue forms within the capsule and capsular folds. Collagen deposition increases and the capsule adheres to itself and nearby structures. This fibrosis particularly affects the inferior capsule and rotator interval, which are critical for overhead and rotational movements. The result is a classic capsular pattern of restriction — external rotation is most limited, followed by abduction and internal rotation.

In later stages, inflammation reduces but capsular contracture remains. The pathology shifts from an inflammatory process to a stiff, mechanically restricted joint. Even though pain may decrease, range of motion stays significantly limited due to structural shortening and adhesions. Without guided mobility work and rehabilitation, this stiffness can persist for many months.

Pathologically, frozen shoulder is often associated with metabolic and systemic factors such as diabetes, thyroid disorders, prolonged immobilization, or post-injury states. Understanding that the root issue is capsular fibrosis — not just “tight muscles” — is essential for proper management, which focuses on graded mobility, capsular stretching, and controlled loading rather than aggressive strengthening alone.

17/02/2026

Biceps tendonitis is an inflammatory and degenerative condition affecting the long head of the biceps tendon as it travels through the bicipital groove of the humerus and enters the shoulder joint. This tendon plays a key role in shoulder stabilization and assists in arm elevation and overhead movements. Repetitive friction, overuse, and mechanical impingement lead to irritation and microtrauma within the tendon fibers.

In the early stage, the pathology begins with tenosynovitis, where inflammation develops in the tendon sheath due to repetitive overhead activities, lifting, or sports involving throwing. Increased vascular permeability causes swelling and fluid accumulation, leading to pain in the anterior shoulder. The tendon may appear thickened and hyperemic due to the inflammatory response.

With continued overload, the condition progresses into tendinosis, characterized by collagen fiber disorganization and degeneration rather than pure inflammation. Microscopic examination reveals disrupted collagen alignment, mucoid degeneration, and reduced tensile strength. These structural changes impair the tendon’s ability to withstand load, increasing susceptibility to tearing.

Chronic impingement between the humeral head and the coracoacromial arch can further aggravate the tendon. Mechanical compression during shoulder elevation narrows the subacromial space, increasing frictional stress. This process is commonly associated with rotator cuff pathology, scapular dyskinesis, and poor shoulder biomechanics.

In advanced cases, partial tearing or instability of the tendon may occur. The tendon can fray, sublux from the bicipital groove, or develop longitudinal splits. Persistent degeneration may eventually lead to rupture, particularly in individuals with long-standing shoulder dysfunction or repetitive strain exposure.

Pathological progression involves an inflammatory phase, degenerative remodeling, and potential fibrotic thickening if untreated. Early management focusing on load modification, biomechanical correction, and physiotherapy is essential to prevent chronic degeneration and restore shoulder function.

17/02/2026

The power behind shoulder stability 💪
Here you can see the key posterior shoulder muscles — supraspinatus, infraspinatus, teres minor, teres major, and the long head of triceps — working together to control movement and protect the glenohumeral joint.
Understanding anatomy is not just for exams… it’s essential for diagnosing pain, preventing rotator cuff injuries, and restoring proper shoulder mechanics.
Strong structure. Better function. Smarter rehab.

16/02/2026

Shoulder Shrug & Relax Drill — Biomechanics of Scapular Elevation and Depression

This seated shoulder shrug and release drill is a simple but highly effective biomechanical exercise for restoring scapular control and reducing upper trapezius overactivity. The movement cycles between scapular elevation (shrugging up) and controlled depression (letting the shoulders drop down), directly training the neuromuscular regulation of the shoulder girdle.

During the upward phase, the scapula moves into elevation with slight upward rotation. The prime mechanical contributors are the upper trapezius and levator scapulae, which generate superiorly directed force on the clavicle and scapula. This phase increases joint compression at the acromioclavicular and sternoclavicular joints while shortening the cervical–scapular soft tissues.

During the downward phase, the shoulders move into scapular depression, driven by passive tissue recoil and active contribution from the lower trapezius, latissimus dorsi, and pectoralis minor (depending on arm position). This phase is biomechanically important — it teaches controlled unloading rather than sudden drop, improving eccentric control of the elevator muscles and restoring balanced force sharing across the scapular stabilizers.

From a motor control perspective, this drill improves proprioceptive awareness of shoulder height and resting scapular position. Many people with neck and shoulder pain maintain a chronically elevated scapular posture, which increases cervical compression and muscular fatigue. Repeated elevation–depression cycles recalibrate the resting set-point of the shoulder girdle.

The key mechanical goal is not forceful shrugging, but smooth vertical translation of the scapula on the thoracic wall with minimal trunk movement. When performed slowly with relaxed breathing, the exercise reduces baseline muscle tone, improves scapulothoracic glide, and enhances postural shoulder mechanics.

Small motion — strong neuromechanical reset for the neck–shoulder system.

16/02/2026

Flexor Hallucis Longus — Deep Posterior Leg Muscle Anatomy

This image highlights the Flexor Hallucis Longus (FHL) — a deep muscle of the posterior compartment of the leg that plays a crucial role in big toe flexion, push-off strength, and foot stability. Though not as commonly discussed as the calf muscles, the FHL is essential for efficient walking, running, and jumping mechanics.

Anatomically, the Flexor Hallucis Longus originates from the posterior surface of the fibula and adjacent interosseous membrane. It runs downward along the deep posterior leg, forming a long tendon that passes behind the ankle, travels under the foot, and inserts at the base of the distal phalanx of the great toe (hallux). Its tendon passes through a groove behind the talus and sustentaculum tali — a key anatomical pulley point.

The FHL lies deep to the gastrocnemius and soleus and works alongside other deep posterior muscles such as tibialis posterior and flexor digitorum longus. It is supplied by the tibial nerve and receives blood from posterior tibial artery branches — consistent with the deep posterior compartment.

Functionally, the FHL primarily flexes the great toe, but its anatomical line of pull also assists in plantarflexion of the ankle and supports the medial longitudinal arch. During gait, it becomes highly active in the late stance and push-off phase, helping generate forward propulsion and stabilize the forefoot.

Clinically, the FHL is especially important in runners, dancers, and athletes who load the forefoot repeatedly. Understanding its anatomy helps explain conditions like FHL tendinopathy and posterior ankle impingement.

16/02/2026

Teres minor is a rotator cuff muscle. It originates from the upper two-thirds of the lateral border of the scapula and inserts onto the greater tubercle of the humerus. Its fibers run almost horizontally, blending with the posterior capsule of the glenohumeral joint. It is innervated by the axillary nerve (C5–C6). Due to this attachment and nerve supply, teres minor plays a key role in external rotation of the shoulder and dynamic stabilization of the humeral head within the socket during arm movement.

Teres major, in contrast, is not part of the rotator cuff. It originates from the inferior angle and lower lateral border of the scapula and inserts into the medial lip of the intertubercular (bicipital) groove of the humerus, very close to the insertion of latissimus dorsi. Its innervation comes from the lower subscapular nerve (C5–C6). Fiber direction is more oblique and upward toward the humerus, giving it strong leverage for shoulder adduction, extension, and internal rotation.

Functionally, teres minor and teres major often act as biomechanical opposites in rotation. Teres minor contributes to external rotation and posterior stability, especially during overhead and throwing activities. Teres major contributes to internal rotation and powerful pulling movements, assisting in actions like climbing, rowing, and resisted shoulder extension. Together with nearby muscles like infraspinatus and latissimus dorsi, they help coordinate posterior shoulder force couples.

Clinically, teres minor weakness may be seen with axillary nerve injury or posterior rotator cuff pathology, often affecting external rotation strength. Teres major tightness or overuse can contribute to restricted overhead range and altered scapulohumeral rhythm. Understanding the anatomical differences between these two “teres” muscles is essential for accurate shoulder assessment, rehab planning, and movement correction.