Healthy Steps Inc.

09/08/2022

Are you dealing with any of these common calf problems?

All of these issues stem from overly tight muscles of the lower leg. Tight muscles are caused by the accumulation of muscle adhesions, scar tissue, and hyper-irritated point in the muscle.

With Purposeful Foam Rolling you can reduce the adhesions, scar tissue and hyper-irritated points! This leads to a happier and healthier muscle!





If you would like to learn how to use a foam roller and other self care tools safely, effectively, and efficiently check out our online course outline "Purposeful Foam Rolling"
https://ed.gr/dd2bk

09/07/2022

I’m often asked “Can I take a CARE class if I’m not a massage therapist?”

In this class we have a Middle School Teacher, Massage Therapists, Photographer, Construction Coodinator and Animal Rescuer.

Those who attend CARE classes are people who want to feel confident in how to incorporate essential oils into their home or wellness practice to support their healthy life style!

09/06/2022

"Purposeful Foam Rolling has been a wonderful addition to my daily routine.

The instructional videos are not only educational, but well organized into comprehensive sections that correlate to different areas of the body. This is particularly helpful when you have a specific problem area that you want to focus on.

The Program is leveled, allowing me to build a strong foundation before moving on to a more challenging section. I have been able to incorporate it into my pre/post workout regiment in addition to using it for rehabilitation.
I’ve seen a reduction in muscle tightness and gained range of motion by foam rolling. It has been transformative for me!"

Jessica K.
Athletic Mom & Office Worker

https://yourhealthysteps.thinkific.com/courses/purposeful-foam-rolling-active-adults?utm_campaign=meetedgar&utm_medium=social&utm_source=meetedgar.com

09/05/2022

We traced the scalene muscles in orange on Christina's neck so we could tell you about them. If you are working on correcting your posture or are having thoracic outlet syndrome symptoms - then you need to read this!

When tight, the scalenes will pull the neck and head forward, and keep it there, leading to "Head Forward Posture". It makes it hard to bring your head and neck back into correct posture when these muscles are tight.

Combining the tightness with bad neck posture can then lead to entrapping the nerves that travel through this area. This happens because the scalenes attach on the side of the vertebrae in the neck, run under the collar bone and then attach to ribs 1 and 2. You can see in the picture how the orange lines (the scalenes) run under the collar bone).

Nerves and lymph vessels run between the ribs and collar bone (clavicle). When the scalenes are tight, they pull up on the ribs squeezing nerves and vessels between the first rib and collar bone. Yikes!

This can create carpel tunnel symptoms and if it gets bad enough can create thoracic outlet syndrome, and unexplained swelling in the arms and hands!

Read the full story and learn self care tips for your tight scalenes here: https://yourhealthystepstools.com/this-muscle-group-impacts-the-posture-of-our-neck/?utm_campaign=meetedgar&utm_medium=social&utm_source=meetedgar.com

09/04/2022

My favorite tea!

Along with a chocolate chip cookie...

09/03/2022

Your Lymph system effects every part of your body!

By stimulating your lymph flow though Manual Lymph Drainage (MLD) you create movement in all areas of your body!

After a MLD session, many clients report better BMs, not having to wake up at night to use the bathroom for a "trickle", reduced congestion in lungs and reduced muscle tension.

09/02/2022

Foods that promote inflammation:
* Corn and soybean
* Pasteurized dairy
* Refined carbohydrates
* Conventional meat
* Sugars
* Trans fats

Anti-inflammatory food:
* Allium vegetables
* Beans and lentils
* Green foods
* Hot peppers
* Nuts and seeds
* Sprouts

09/01/2022

“It was found in the present study that a 25-minute massage is capable of inducing psychological relaxation, in terms of reducing anxiety,” said the study’s authors. “Massage therapy also modulates immune function, induces hemodilution and decreases serum cholesterol. These findings suggest the possible usefulness of massage therapy as a stress management technique and for health promotion in modern society.”

https://www.massagemag.com/research-exclusive-massage-boosts-mood-immune-function-and-relaxation-3171/?utm_campaign=meetedgar&utm_medium=social&utm_source=meetedgar.com

08/31/2022

HealthySteps not only offers you Raindrop Technique, but Christina's been teaching it for the past 12 years!

This technique is V-E-R-Y relaxing, but is does a wonderful job at supporting your immune system and muscular system!

08/30/2022

Foam rolling is an underused tool that can be used for self care, and many athletes who have come to my office stated that they were foam rolling already. A common statement from these foam rolling athletes was that “It didn’t do too much for me.” or “I didn’t feel a difference, so I stopped using it”. When I asked them to show me HOW they were using the foam roller, they were using the roller in a basic way, which didn’t do much for their muscles. When I showed them MY techniques, they were so surprised at how more efficient and deeper they were able to work their muscles.

It is not their fault that they were not using their foam rolling in an effective manner. Where did they learn how to foam roll? Many used the paper insert that came with their roller. Some did some research on YouTube. Their technique was very basic, because that is all that is out there!

The Ultimate Foam Roller Blueprint is unique because it was developed and taught by Brian, a Sports and NeuroMuscular Massage Therapist who has worked with professional and collegiate athletes for over 14 years. He’ll show you how to use the foam roller in much the same way as he works on his clients’ muscles. Once you finish the program, now your consistent foam rolling will make you feel like you are having daily Sports massage. This also will allow your Massage Therapist to do more focused work, with less pain and be more effective. You’ll feel and see consistent progress.

https://yourhealthystepstools.com/ultimate-foam-roller-blue-print-for-active-adults/?utm_campaign=meetedgar&utm_medium=social&utm_source=meetedgar.com

08/29/2022

Previously called muscle contraction headache, a Tension Headaches is the most common type of headache. Its name indicates the role of stress and mental or emotional conflict in triggering the pain and contracting muscles in the neck, face, scalp, and jaw. Tension-type headaches may also be caused by jaw clenching, intense work, missed meals, depression, anxiety, or too little sleep. Sleep apnea may also cause tension-type headaches, especially in the morning. The pain is usually mild to moderate and feels as if constant pressure is being applied to the front of the face or to the head or neck. It also may feel as if a belt is being tightened around the head. Most often the pain is felt on both sides of the head. People who suffer tension-type headaches may also feel overly sensitive to light and sound but there is no pre-headache aura as with migraine. Typically, tension-type headaches usually disappear once the period of stress or related cause has ended.”

According to the Massage Therapist’s Guide to Pathology: "By far the most common type of [tension-type] headache people experience (90-92%), these are triggered by muscular tension, bony misalignment, postural patterns, eyestrain, temporomandibular joint disorders, myofascial pain syndrome, ligament irritation, or other musculosketetal imbalances. Tension-type headaches may also be described as episodic (happening fewer than 15 times per month) or chronic (happening more than 15 times per month)." Also stated in the reference: "For the most common tension-type headaches, massage is resoundingly indicated. These episodes are an excellent opportunity to demonstrate how many seemingly disconnected postural and movement patterns can create pain in an entirely different area of the body."

http://ed.gr/z552

08/28/2022

Is this how you are feeling today?

We have an Rx for that.

08/27/2022

Planning Shoulder or Knee Surgery??

When your Lymph System is activated through the hands-on skill of an experienced Manual Lymph Drainage Therapist, the activity within your Lymph System is increased by 15-20 times its normal rate!!

This means that you'll reduce that swelling, which will lead to less pain and greater range of motion. You'll support your body in the healing process, leading to a much faster, pain-free recovery.




Picture from The Upledger Institute, LDT I

08/26/2022

I thought this article was interesting. So, how many "superfoods" do you regularly eat?

I'm happy to say.... we got a 20/21. (Missed #20)
How about you??

Personally, I don't think there is just ONE foot that will be the "magic bullet". A healthy diet is all about moderation and eating a variety of healthy foods. What do you think?

Cheers ( #4)!

http://ed.gr/bi6vm

It seems like everything in the grocery store is labeled "super." We dove into which foods are actually proven, by science, to be good for you and which ones are all hype.

08/25/2022

Did you know that many of these "Common Foot Problems" stem from muscles being overly tight in the lower legs and feet.

You can take control of this, and reduce the tightness with Purposeful Foam Rolling. It can play a huge role in keeping your feet healthy and pain-free.

08/23/2022

Sore and achy muscles?

By including Purposeful Foam Rolling many of our clients found that it helped them to reduce their muscular tightness and increase their flexibility.

We don't see foam rolling as a tool ONLY for athletes.
It is a perfect self care tool for those who want to be involved in their self care so they can be active and pain-free!

That is why we developed the Ultimate Foam Rolling Blue Print for Active Adults. You will learn:
- WHAT foam rolling is doing to your muscles.
- WHAT muscle you need to foam roll
- WHERE those muscles are on your body
- HOW to foam roll them effectively to break down scar tissue and adhesions.

When you are foam rolling with KNOWLEDGE you are now foam rolling with PURPOSE, and that will make ALL the difference in how YOU FEEL.
Purposeful Foam Rolling Online Course:
https://yourhealthysteps.thinkific.com/courses/purposeful-foam-rolling-active-adults?utm_campaign=meetedgar&utm_medium=social&utm_source=meetedgar.com
or
Join Your HealthySteps Community
https://www.facebook.com/groups/YourHealthySteps/?utm_campaign=meetedgar&utm_medium=social&utm_source=meetedgar.com

08/22/2022

Muscles don’t get tight because you’re getting older . They get tight because of the things you’ve done to them over the years. Over worked them, under worked them, poor posture, sitting, injuries, and lack of self care are just some of the things that make them tight. This tightness can create pain

This post shows the pain pattern created when the scalene muscles get overly tight. The scalene muscles are located in the front and side of the neck, and tend to develop 3-4 hyper-irritated points. These hyper-irritated points can create pain into the chest, front side of the upper arm, front side of lower arm front side of the thumb, top and inside of the shoulder, down the back of the arm and the entire back of the hand and fingers. The scalenes can also create pain similar to carpal tunnel syndrome, tingling and numbness in the hand

It is best to have a Physical Therapist or a Trained Rehabilitative Massage Therapist work these msucle.

Photo from Travel & Simons' Trigger Point Pattern Chart

We teach you how to work the tightness out of your muscles, safely, effectively, and efficiently.
https://ed.gr/ddyi6