It feels like Spring is finally making its way to MN (just don't look at current weather forecasts that are predicting snow for Sunday night into Monday!).
With the change of the season, people are coming out of hibernation. Maintaining an exercise program through the winter can be challenging, especially if the sport includes running or biking outdoors! As a runner, there were icy roads, piles of snow, and dark mornings and evenings I had to deal with during the winter. Even now with more daylight, there are puddles, mud and the occasional pothole to watch out for. This will soon give way to glorious sunrises with singing birds (that is as close to a "tweet" as I get), the smell of someone's wonderful breakfast through their open window (I'm not the only one who smells eggs and bacon on my long runs, am I?), and the feeling of pain by over stressing your body.
What? Pain? Over stressing the body? How can that happen if I ran all winter?
Perhaps you have a race on your calendar you need to start training for. Did you get in lots of speed workouts or intervals on those icy roads this winter? Oh, you worked out inside on a treadmill. As you probably know, running (or biking) inside is completely different than running outside. The change to outdoor training (and the exhilarating feeling of fresh air!) can push many people into adding too much (mileage, speed, races, etc.) too soon.
Be smart about building your training schedule so you don't hurt yourself. Remember to take the time to recover and rest when needed. For those training for long endurance events, include quality recovery time into your schedule so you can continue to build your training through the big event. One of the ways I work to stay healthy during my marathon training is to increase the frequency of massages I receive. I incorporate weekly massage sessions when my mileage ramps up so that I can stay loose and keep on my training schedule. Not only does weekly massage help me recover from the previous weeks runs, it alerts me (and my therapist) of other areas I need to focus on stretching that are becoming tight.
After the big event, I celebrate with a more relaxing massage to help increase circulation and let my body recover. I reduce the frequency of massages I receive to every month or so.
So get out there and enjoy the beautiful Spring weather...just don't overdo it too fast!
- Bonnie
Align Body - Relieve Pain - Improve Wellness - Enhance Performance
Wednesday, March 30, 2011
Monday, February 28, 2011
Low Back Pain Resolved - without working the low back
I worked with a client last week who came in complaining of low back pain. His low back hurt him while sitting, standing, laying down...there was no position that was comfortable for him. The pain was affecting his mood and attitude as well. Very understandable if you are in constant pain!
Before we started the session, I assessed his hips, his shoulders, and where his head, neck and shoulders were positioned vertically in relation to the rest of his body. We discussed a plan of action for the session. I was going to begin with releasing some restrictions in the bones in the cranium/skull (Craniosacral Therapy). Based on my assessment of how the client's body lined up, I was also going to work on his quads and a very deep muscle, the psoas, located in the lateral abdomen area. I explained that the bones in the head can restrict or govern the joints of the body (like the hip area). If the bones of the cranium are released first, the hip joint and the muscles around the hips would release better. Tight quadriceps muscles and psoas can cause pain in the low back because they pull the entire hip area too far forward.
We began the session doing about 30 minutes of Craniosacral Therapy (CST) on the skull to decompress the cranial bones. The client was laying on the treatment table face up. CST can feel like very minimal movement to the client...some people don't feel anything while this work is being done, while others can feel sensations and/or releases in their hips, shoulders or other areas of their body. It is very relaxing work and many clients fall into a very deep state of relaxation.
After this initial work, I asked the client to stand up, walk around and tell me how his low back felt. The pain had reduced from when he first came in, but he could still feel some discomfort. I spent a few more minutes working out some tender areas on the clients head/cranium. Once the tender areas in the skull were relieved, I did some rocking of the sacroiliac (SI) joint. This is the area just below the top of the back hip bone. Once things loosened up with rocking, I performed static work on the SI joint where I distracted or attempted to pull the ilium (upper hip bone) away from the sacrum. This helped create a bit more space and movement in the joint.
Next, it was time to move on to the quadriceps. There were trigger points in the quads that I released using Neuromuscular Therapy techniques. Trigger points are tight spots in the muscle that restrict both contraction and stretching ability of the muscle. After the quads released, I moved to the psoas muscle. Psoas work can be very sensitive on people with low back pain. When working on this muscle, the client may feel a referring sensation into the thigh or into the back. We spent a lot of time working in this area with good dialogue to gauge the level of any discomfort.
I again asked the client to stand, walk a bit and tell me how his back felt. He responded that his back was much better! Great results when I hadn't worked any muscles on his back to that point!
I finished up our session with some work on the low, mid and upper back. The muscles were pretty pliable, and there wasn't much additional work needed since the primary causes of low back pain had already been addressed. Several days after our session, the clients low back still felt fine. He was able to workout without low back pain and had a more positive outlook on everything.
If I had just worked the low back area, the muscles in the back would have relaxed temporarily, but the cause of the pain would not have been addressed. By identifying the cause of the low back pain, restrictions in the body were released for effective long term pain relief.
- Bonnie
Align Body - Relieve Pain - Improve Wellness - Enhance Performance
Before we started the session, I assessed his hips, his shoulders, and where his head, neck and shoulders were positioned vertically in relation to the rest of his body. We discussed a plan of action for the session. I was going to begin with releasing some restrictions in the bones in the cranium/skull (Craniosacral Therapy). Based on my assessment of how the client's body lined up, I was also going to work on his quads and a very deep muscle, the psoas, located in the lateral abdomen area. I explained that the bones in the head can restrict or govern the joints of the body (like the hip area). If the bones of the cranium are released first, the hip joint and the muscles around the hips would release better. Tight quadriceps muscles and psoas can cause pain in the low back because they pull the entire hip area too far forward.
We began the session doing about 30 minutes of Craniosacral Therapy (CST) on the skull to decompress the cranial bones. The client was laying on the treatment table face up. CST can feel like very minimal movement to the client...some people don't feel anything while this work is being done, while others can feel sensations and/or releases in their hips, shoulders or other areas of their body. It is very relaxing work and many clients fall into a very deep state of relaxation.
After this initial work, I asked the client to stand up, walk around and tell me how his low back felt. The pain had reduced from when he first came in, but he could still feel some discomfort. I spent a few more minutes working out some tender areas on the clients head/cranium. Once the tender areas in the skull were relieved, I did some rocking of the sacroiliac (SI) joint. This is the area just below the top of the back hip bone. Once things loosened up with rocking, I performed static work on the SI joint where I distracted or attempted to pull the ilium (upper hip bone) away from the sacrum. This helped create a bit more space and movement in the joint.
Next, it was time to move on to the quadriceps. There were trigger points in the quads that I released using Neuromuscular Therapy techniques. Trigger points are tight spots in the muscle that restrict both contraction and stretching ability of the muscle. After the quads released, I moved to the psoas muscle. Psoas work can be very sensitive on people with low back pain. When working on this muscle, the client may feel a referring sensation into the thigh or into the back. We spent a lot of time working in this area with good dialogue to gauge the level of any discomfort.
I again asked the client to stand, walk a bit and tell me how his back felt. He responded that his back was much better! Great results when I hadn't worked any muscles on his back to that point!
I finished up our session with some work on the low, mid and upper back. The muscles were pretty pliable, and there wasn't much additional work needed since the primary causes of low back pain had already been addressed. Several days after our session, the clients low back still felt fine. He was able to workout without low back pain and had a more positive outlook on everything.
If I had just worked the low back area, the muscles in the back would have relaxed temporarily, but the cause of the pain would not have been addressed. By identifying the cause of the low back pain, restrictions in the body were released for effective long term pain relief.
- Bonnie
Align Body - Relieve Pain - Improve Wellness - Enhance Performance
Monday, February 7, 2011
Congrats Green Bay! Donald Driver's High Ankle Sprain
Congratulations Green Bay Packers - Super Bowl XLV Champions! As a lifetime Packer fan, Super Bowl XLV was a nerve racking game to watch to say the least! I don't think I sat down the entire 2nd half...and I wasn't the only one in the room pacing! It's so nice knowing that the Lombardi Trophy will be back home in Green Bay later today. Local Green Bay schools are closing at noon today so the entire city can celebrate the victory.
The Packers endured injuries all year, and yesterday was no exception. Two key players left the game and were unable to return. Charles Woodson suffered a broken collarbone, and Donald Driver left the game with a high ankle or syndesmosis ligament sprain.
A high ankle sprain differs from one in which the ligaments surrounding the side of the ankle are sprained. A high ankle sprain is less common, and typically occurs in football, hockey and soccer players who are cutting quickly to the left and right. It occurs with an outward twisting of the foot.
A high ankle sprain occurs when the syndesmosis (set of ligaments above ankle that holds the tibia and fibula bones together) is sprained. These two bones run from the knee to the ankle. Treatment of a high ankle sprain requires that the ankle be restricted from movement. Movement, even walking, can continue to pull at the ligaments which is why immobilization is so important. A cast or boot is typically used to restrict motion for about 6 weeks if the sprain is considered "stable". If the sprain is "unstable", a screw can be inserted to hold the tibia and fibula together while the syndesmosis heals.
After the boot or cast is removed, massage therapy can be very useful in the continued healing process. When muscles and ligaments have been restricted, there will be adhesions and scar tissue around the syndesmosis. Muscles and tendons that run over the ankle joint (and there are A LOT of these) will be locked down. By utilizing massage, scar tissue can be broken up, and muscles and tendons that are stuck or adhered can be restored so they can function properly.
Many people who have had ankle sprains are bothered with pain and/or restriction for the rest of their lives. If you or someone you know has ever had a sprained ankle, know that with the proper rehabilitation, you can live without pain. The sooner you receive massage after a sprain, the quicker you will recover and the better the chance you'll gain full recovery.
- Bonnie
Align Body - Relieve Pain - Improve Wellness - Enhance Performance
The Packers endured injuries all year, and yesterday was no exception. Two key players left the game and were unable to return. Charles Woodson suffered a broken collarbone, and Donald Driver left the game with a high ankle or syndesmosis ligament sprain.
A high ankle sprain differs from one in which the ligaments surrounding the side of the ankle are sprained. A high ankle sprain is less common, and typically occurs in football, hockey and soccer players who are cutting quickly to the left and right. It occurs with an outward twisting of the foot.
A high ankle sprain occurs when the syndesmosis (set of ligaments above ankle that holds the tibia and fibula bones together) is sprained. These two bones run from the knee to the ankle. Treatment of a high ankle sprain requires that the ankle be restricted from movement. Movement, even walking, can continue to pull at the ligaments which is why immobilization is so important. A cast or boot is typically used to restrict motion for about 6 weeks if the sprain is considered "stable". If the sprain is "unstable", a screw can be inserted to hold the tibia and fibula together while the syndesmosis heals.
After the boot or cast is removed, massage therapy can be very useful in the continued healing process. When muscles and ligaments have been restricted, there will be adhesions and scar tissue around the syndesmosis. Muscles and tendons that run over the ankle joint (and there are A LOT of these) will be locked down. By utilizing massage, scar tissue can be broken up, and muscles and tendons that are stuck or adhered can be restored so they can function properly.
Many people who have had ankle sprains are bothered with pain and/or restriction for the rest of their lives. If you or someone you know has ever had a sprained ankle, know that with the proper rehabilitation, you can live without pain. The sooner you receive massage after a sprain, the quicker you will recover and the better the chance you'll gain full recovery.
- Bonnie
Align Body - Relieve Pain - Improve Wellness - Enhance Performance
Friday, January 21, 2011
Settling In to MN
Well, it's only been a few months that I've been here in MN. This winter is proving to me that I do still have some Midwest blood in me. After surviving the snowiest Dec on record (without any driving issues!), I can say I am now surviving the bitter cold. With a temperature of -15, and wind chills hovering between -25 and -30 today, I'd say I'm handling this winter pretty well. Granted, I don't like it much, but the sun is making things a whole lot better!
Thanks to all who came out to experience the free introductory 30 minute sessions I offered for the first 3 weeks of January! It was great getting to meet so many of you this month, and even better to have received feedback that I provided relief to the aches and pains that you were looking for.
Be sure to check out my website special page in the upcoming days for additional Grand Opening Specials. Remember...Valentine's Day is only a few weeks away.
Thanks to all who came out to experience the free introductory 30 minute sessions I offered for the first 3 weeks of January! It was great getting to meet so many of you this month, and even better to have received feedback that I provided relief to the aches and pains that you were looking for.
Be sure to check out my website special page in the upcoming days for additional Grand Opening Specials. Remember...Valentine's Day is only a few weeks away.
Sunday, December 26, 2010
Hitting the Trails! XC Ski trails that is!
Moving back north has been a bit challenging with the record snowfall we've had in the Twin Cities this December. Pulling out into intersections is a bit scary as you can't see around/above the tall snowbanks! I'm not sure where snow is going to be put if/when we get more snow here! My husband and I have contributed to the MN economy with our recent purchases of down coats, boots, hats, scarves, gloves, snow brushes and snow tires...and it has all been worth every penny spent. We even bought passes to Three Rivers Park District for a season worth of cross country skiing. It wasn't pretty, but we've dusted off our cross country skis and hit the trails twice so far.
Our first attempt didn't last too long...my fingers were frozen after I fell down a steep hill with a 90 degree curve, and my typically really warm fleece mittens got wet. Good thing I didn't slide into the 2 women that were at the bottom of the hill! According to an experienced xc skier we met that day, the snow was fast that day. Temperatures were in the single digits that day...the wind chill was below zero. It took about a day for my fingers to regain full sensation. Not what I needed after 6 winters seasons in Atlanta where anything under 40 degrees is considered really cold!
The next 2 days my hip flexors were so tight...it was difficult to lift my legs to take normal steps. The workouts and stretching I did on those days helped loosen me up to attempt another round on the trails.
Our second attempt was so much more pleasant. We tried a less hilly course (still had trouble climbing some of those hills!) with a lot less curves. We were passed by many on the skate skiing trails, but we plodded along on the classic trail. After one pass around the trail, we took a short break to see if our bodies could manage a 2nd round. We decided to go for it and made the next round in about half the time as our first pass on the trail. We're very excited to continue our xc skiing this season and get our snowshoes out for our next adventure!
Being an avid runner, I'm always amazed at how my body responds to new exercises/workouts. Cross training is so important to build strength and mitigate injuries, but as in any sport, it's always a smart idea to listen to your body. Repetitive injuries are so common in endurance activities. And endurance sports are typically performed by people who love to push their own limits...through pain. I know from personal experience on that topic! If you're participating in sports, especially endurance sports where repetition is common, do your body a favor...get routine bodywork so that you can continue participating in the activities you love. Otherwise, you might be injured and miss the rest of the season.
See what Livestrong.com has to say about massage for athletes:
Benefits of Sports Massage
Our first attempt didn't last too long...my fingers were frozen after I fell down a steep hill with a 90 degree curve, and my typically really warm fleece mittens got wet. Good thing I didn't slide into the 2 women that were at the bottom of the hill! According to an experienced xc skier we met that day, the snow was fast that day. Temperatures were in the single digits that day...the wind chill was below zero. It took about a day for my fingers to regain full sensation. Not what I needed after 6 winters seasons in Atlanta where anything under 40 degrees is considered really cold!
The next 2 days my hip flexors were so tight...it was difficult to lift my legs to take normal steps. The workouts and stretching I did on those days helped loosen me up to attempt another round on the trails.
Our second attempt was so much more pleasant. We tried a less hilly course (still had trouble climbing some of those hills!) with a lot less curves. We were passed by many on the skate skiing trails, but we plodded along on the classic trail. After one pass around the trail, we took a short break to see if our bodies could manage a 2nd round. We decided to go for it and made the next round in about half the time as our first pass on the trail. We're very excited to continue our xc skiing this season and get our snowshoes out for our next adventure!
Being an avid runner, I'm always amazed at how my body responds to new exercises/workouts. Cross training is so important to build strength and mitigate injuries, but as in any sport, it's always a smart idea to listen to your body. Repetitive injuries are so common in endurance activities. And endurance sports are typically performed by people who love to push their own limits...through pain. I know from personal experience on that topic! If you're participating in sports, especially endurance sports where repetition is common, do your body a favor...get routine bodywork so that you can continue participating in the activities you love. Otherwise, you might be injured and miss the rest of the season.
See what Livestrong.com has to say about massage for athletes:
Benefits of Sports Massage
Wednesday, December 22, 2010
Incredible Last Minute Gift Ideas
With only a few shopping days left, Bodywork Ultra in St Louis Park is offering a few last minute specials that will not be seen after Xmas Eve! Part of this special is because I'm new to the Twin Cities, and also because I want to share the gift of massage!
The main modalities I use include neuromuscular therapy, craniosacral therapy and sports massage with the short-term goal being pain relief. By relieving pain and restructuring the body to a balanced state, wellness improves and overall performance is enhanced.
Now through Xmas Eve, purchase a 1 hr massage for only $50, or 2 for $80, or 3 for $90!
Call today (404-403-6865) to order your gift certificates. With massage prices this low, you can afford to give these last minute specials to everyone on your list...your hairdresser, your neighbor, your in-laws, even yourself!
The main modalities I use include neuromuscular therapy, craniosacral therapy and sports massage with the short-term goal being pain relief. By relieving pain and restructuring the body to a balanced state, wellness improves and overall performance is enhanced.
Now through Xmas Eve, purchase a 1 hr massage for only $50, or 2 for $80, or 3 for $90!
Call today (404-403-6865) to order your gift certificates. With massage prices this low, you can afford to give these last minute specials to everyone on your list...your hairdresser, your neighbor, your in-laws, even yourself!
Monday, December 20, 2010
Relocation from Atlanta to the Twin Cities
Hello Twin Cities, MN!
2011 will be a transition year for Bodywork Ultra...new state, new city, new clients and a new climate! After 6 1/2 yrs and a really hot summer in Atlanta, the Twin Cities is testing my resolve! Originally from WI, I thought I knew what to expect moving back to the North. My husband, who had lived in the Twin Cities years ago, told me that the Twin Cities was a lot colder and snowier than Milwaukee/Madison, WI. Boy...he wasn't kidding! I'm learning just how adaptable the body can be! 3 major snowstorms (11", 6" and 17") and another on the way today...can't wait until Winter actually starts! I've been keeping the local outerwear stores busy with my down coat, long underwear, boots, hats and scarf purchases.
I've learned a lot in trying to set up my practice in the Twin Cities. The massage industry is not regulated by the state of MN like it is in GA (and most states). Because of that, each city adopts their own regulations. I would consider some of the city regulations prohibitive...$10,000 investment and $1500 background check for starters in one city. They are setting a clear message that they do not want massage therapists in their city. It's really too bad because people in those communities have to travel further for therapeutic massage.
After researching many locations in the Twin Cities, I have decided to open up Bodywork Ultra in St Louis Park, MN. The office will be in the Miracle Mile Mall at Hwy 100 and Excelsior Blvd. I'm really excited about this location and the people I'll be working with. The location is convenient for those in downtown, uptown and those who work/live in the western suburbs of the Twin Cities. Surrounding highways (aside from Hwy 100) include 169 , 62 (Crosstown), I-35W, I-394 and 1-494 isn't too far away either. Bike trails link St. Louis Park to downtown Minneapolis, the Uptown area, Hopkins and Chaska.
I'm enjoying my time so far in the Twin Cities...really love biking and running on the many miles of paved paths the community has to offer. I haven't tried biking since the snow fell...but many still do that! It's so nice that they're plowed in the winter! I also got out for some cross country skiing this past weekend until I realized I was not wearing warm enough gloves. It might be time to get some warmer gloves!
I look forward to working with people in the Twin Cities to help relieve pain, restructure the body to a balanced state, improve wellness and enhance overall performance.
Happy Holidays everyone!
2011 will be a transition year for Bodywork Ultra...new state, new city, new clients and a new climate! After 6 1/2 yrs and a really hot summer in Atlanta, the Twin Cities is testing my resolve! Originally from WI, I thought I knew what to expect moving back to the North. My husband, who had lived in the Twin Cities years ago, told me that the Twin Cities was a lot colder and snowier than Milwaukee/Madison, WI. Boy...he wasn't kidding! I'm learning just how adaptable the body can be! 3 major snowstorms (11", 6" and 17") and another on the way today...can't wait until Winter actually starts! I've been keeping the local outerwear stores busy with my down coat, long underwear, boots, hats and scarf purchases.
I've learned a lot in trying to set up my practice in the Twin Cities. The massage industry is not regulated by the state of MN like it is in GA (and most states). Because of that, each city adopts their own regulations. I would consider some of the city regulations prohibitive...$10,000 investment and $1500 background check for starters in one city. They are setting a clear message that they do not want massage therapists in their city. It's really too bad because people in those communities have to travel further for therapeutic massage.
After researching many locations in the Twin Cities, I have decided to open up Bodywork Ultra in St Louis Park, MN. The office will be in the Miracle Mile Mall at Hwy 100 and Excelsior Blvd. I'm really excited about this location and the people I'll be working with. The location is convenient for those in downtown, uptown and those who work/live in the western suburbs of the Twin Cities. Surrounding highways (aside from Hwy 100) include 169 , 62 (Crosstown), I-35W, I-394 and 1-494 isn't too far away either. Bike trails link St. Louis Park to downtown Minneapolis, the Uptown area, Hopkins and Chaska.
I'm enjoying my time so far in the Twin Cities...really love biking and running on the many miles of paved paths the community has to offer. I haven't tried biking since the snow fell...but many still do that! It's so nice that they're plowed in the winter! I also got out for some cross country skiing this past weekend until I realized I was not wearing warm enough gloves. It might be time to get some warmer gloves!
I look forward to working with people in the Twin Cities to help relieve pain, restructure the body to a balanced state, improve wellness and enhance overall performance.
Happy Holidays everyone!
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Welcome to my blog
Bodywork Ultra LLC is a therapeutic massage practice located in Lake Geneva, WI.
Bonnie Kimble, owner of Bodywork Ultra LLC, is a nationally certified and licensed therapeutic massage therapist who specializes in Neuromuscular Therapy (NMT), Craniosacral Therapy (CST), Sports Massage and Swedish Massage.
Lake Geneva, WI
262-729-9609
Bonnie Kimble, owner of Bodywork Ultra LLC, is a nationally certified and licensed therapeutic massage therapist who specializes in Neuromuscular Therapy (NMT), Craniosacral Therapy (CST), Sports Massage and Swedish Massage.