Heart, Mind and Soul by Debbie Lamb.

16/12/2025

💗 Heart • Mind • Soul 💗
Massage Therapy 🌿

Release tension.
Calm the mind.
Nourish the soul.

✨ Deep relaxation
✨ Personalised treatments
✨ Time just for you

To book call or message Debbie on 07949774244 or book through the website 07949774244

11/12/2025

Appointments for January 2026

Monday 15th 1.30pm

Monday 5th 1.15pm , 2.15pm,

Monday 26th 1.15pm or 2.30pm
(3.30pm half hour appointment)

Wednesday 28th 2.30pm , (3.30pm half hour appointment)

Saturday 3rd 10am , 11am, 12pm , 1pm

To book appointment contact Debbie on 07949774244
Or book through the web site

Heart, Mind and Soul Holistic Health Centre in Clacton, Essex offering a range of holistic health products, treatment packages, massage treatments, holistic therapies and coaching programmes to help you live your best life.

09/12/2025

⭐ Daily Routine to Help Plantar Fasciitis

(Perfect !)

1)Morning Stretch — “The Wake-Up Stretch”

Why: Eases that first-step pain.
How:
• Sit on the edge of the bed
• Put your affected foot across your knee
• Pull your toes back toward your shin
• Hold 20–30 seconds, repeat 3 times

⸻

2)Calf Stretch (Wall Stretch)

Why: Tight calves are the BIGGEST cause of plantar pain.
How:
• Stand facing a wall
• Step affected leg back
• Keep heel down, knee straight
• Lean forward
• Hold 30 seconds, repeat 3 times

3)Foot Rolling (Feels amazing!)

Why: Loosens the fascia and reduces inflammation.
How:
• Use a cold water bottle / tennis ball / massage ball
• Roll the arch of your foot for 2–5 minutes

4)Strengthening — “Towel Scrunches”

Why: Strengthens the small muscles of the arch
How:
• Put a towel on the floor
• Curl your toes to pull the towel toward you
• Do 10–15 scrunches, rest, then repeat once

⸻

5)Supportive Footwear

Why: Every step you take either helps or irritates the fascia
Choose:
• Supportive trainers
• Cushioned arch-support insoles
• Avoid walking barefoot on hard floors

6)Ice in the Evening (if painful)

Why: Calms inflammation after a long day
How:
• Ice the heel/arch for 10–15 minutes

09/12/2025

What Causes Plantar Fasciitis?

The plantar fascia is a thick band of tissue running from your heel to your toes. It supports your arch, but when it gets overstretched or stressed, it becomes irritated.

Common causes include:
• Standing or walking for long periods
• Flat feet or very high arches
• Tight calf muscles
• Wearing unsupportive shoes (flip-flops, old trainers)
• Sudden increase in activity (like walking more than usual)
• Being overweight, which adds extra pressure on the fascia

Symptoms to Look For

You might notice:
• Sharp stabbing heel pain, especially when you get out of bed
• Pain after sitting and then standing up
• Pain after exercise (but not usually during)
• Achy arch or tightness in the sole of the foot

09/12/2025

What “Plantar” Means
• Plantar = the underside (sole) of your foot
• Anything with plantar in the name relates to that area.

Common Condition: Plantar Fasciitis

This is when the plantar fascia – the band of tissue that supports your arch – gets sore or inflamed.
People often feel:
• Sharp heel pain (especially first thing in the morning)
• Tightness in the arch
• Pain after standing or walking for long periods #

08/12/2025

How Massage Therapy Helps Frozen Shoulder

Massage can be a game-changer — especially when done consistently! Here’s how:

💆‍♀️ 1. Releases Tight, Stuck Muscles

Frozen shoulder often causes surrounding muscles (neck, upper back, pecs, deltoids) to go into protective tension.
Massage helps melt that tension, improving movement.

🧼 2. Improves Blood Flow

Better circulation means:
• Reduced inflammation
• Faster healing
• Softer, more pliable tissue

This helps break the stiffness cycle.

🦋 3. Increases Range of Motion

With targeted techniques, massage helps gradually loosen the shoulder capsule and improve mobility over time.

😌 4. Supports Relaxation & Pain Reduction

Massage activates the parasympathetic nervous system, calming the body and reducing pain sensitivity.

🔄 5. Helps Correct Postural Imbalances

Many frozen shoulders come from tight chest muscles and weak upper-back muscles.
Massage helps free the chest and shoulders, supporting healthier alignment.

🤝 6. Complements Exercise, Stretching & Rehab

When combined with mobility exercises, massage helps clients progress faster with less discomfort.

⸻

In Simple Terms…

Women are more prone to frozen shoulder because of hormones, inflammation, thyroid issues, posture, and life-stage changes.
And massage helps by reducing pain, loosening tight tissues, improving mobility, and supporting healing.

07/12/2025

Why Women Get Frozen Shoulder (Adhesive Capsulitis)

Frozen shoulder happens when the connective tissue around the shoulder joint becomes inflamed, tight, and stiff, gradually limiting movement. But here’s why women — especially between 40–60 — are more affected:

1️⃣ Hormonal Changes

Fluctuating oestrogen levels (particularly around peri-menopause and menopause) can affect:
• Joint lubrication
• Tissue elasticity
• Inflammation levels

This makes the shoulder capsule more prone to tightening.

2️⃣ Higher Autoimmune & Inflammatory Response

Women have a higher tendency toward autoimmune and inflammatory conditions, which can increase the risk of joint stiffness and chronic inflammation.

3️⃣ Thyroid Issues

Women are far more likely to develop thyroid disorders, and there’s a strong link between thyroid conditions and frozen shoulder.

4️⃣ Diabetes Risk

Women with type 1 or type 2 diabetes have a higher chance of developing frozen shoulder due to changes in collagen and connective tissue.

5️⃣ Posture & Overuse

Repetitive daily tasks (desk work, childcare, lifting bags, housework) can add strain, especially when combined with hormonal changes.

6️⃣ Previous Injury

Even a minor shoulder strain or restricted movement can trigger the “freezing” cycle.

06/12/2025

This picture tells a story

04/12/2025

Good Morning All,
I have had some appointments come available for December
Monday 10th at 3.30pm
8th at 3.30pm or Monday 15th at 1.30pm

To book appointment call or message Debbie on 07949774244

17/11/2025

Heart Mind & Soul Massage Therapy 💜
Reconnect. Restore. Rebalance.

Life gets busy — your body shouldn’t have to carry the tension of it all. At Heart Mind & Soul, we specialise in treatments that support your physical, emotional, and mental wellbeing.

Sports Massage – recover faster, ease tight muscles, improve mobility
Holistic Massage – calm the mind, reduce stress, and restore balance
Tailored Treatments – designed around your body and your needs

Whether you’re dealing with aches, training hard, or simply needing time to breathe, we’re here to help you feel lighter, calmer, and more aligned.

Local, friendly, professional
Appointments available
Message to book or for more info
www.heartmindandsoul.co.uk
Or message on 07949774244😀

12/11/2025

Appointments for Decmember :
Monday 8th: 1.15pm, 2.30pm, 3.45pm, 5pm, 6.15pm

Tuesday 9th: 12pm

Wednesday 10th: 12pm, 2.15pm

Monday 15th 12pm, 2.30pm, 3.45pm, 5pm, 6.15pm

Tuesday 16th 12pm

Wednesday 17th: 12pm, 4.15pm,

Monday 22nd : 1pm 2.15pm, 2.30pm, 3.45pm ,5pm, 6.15pm

To book appointment please massage or call me on 07949774244

09/11/2025

December: Available

Monday 8th: 1.15pm, 3.45pm, 5pm, 6.15pm

Tuesday 9th: 12pm

Wednesday 10th: 12pm, 2.15pm

Monday 15th 12pm, 2.30pm, 3.45pm, 5pm, 6.15pm

Tuesday 16th 12pm

Wednesday 17th: 12pm, 4.15pm,

Monday 22nd : 1pm 2.15pm, 2.30pm, 3.45pm ,

To book appointment please massage or call me on 07949774244
www.heartmindandsoul.co.uk



Heart, Mind and Soul Holistic Health Centre in Clacton, Essex offering a range of holistic health products, treatment packages, massage treatments, holistic therapies and coaching programmes to help you live your best life.