Lower cross syndrome is also associated with hip flexor tightness and can manifest into other issues. Muscle imbalances in the groups around the pelvis can lead to anterior pelvic tilt, increased hip flexion, excessive curvature of the lumbar spine and back pain. These imbalances include overactivity and tightness of the hip flexors and back extensors, as well as underactivity and weakness of the abdominal muscles and gluteus maximus. 

Hip Flexor Anatomy

There are 5 muscles that cause hip flexion: psoas major and iliacus (which together make the iliopsoas), rectus femoris, sartorius, and pectineus. However, the iliopsoas and pectineus are difficult to reach with a muscle scraper, making it essential to complement the scraping routine with targeted stretches. Therefore, we will mostly be targeting the sartorius and rectus femoris when scraping for hip flexor issues.

Scraping for Hip Flexor Pain

When scraping for hip flexor issues, you will want to;

1. Palpate for the ASIS, a bony prominence on your pelvis. Start on your hip bones, then follow until you find a bit of a corner on the front of your pelvis. This is where the sartorius muscle originates, a good landmark for where to start scraping.

2. Get into a slight hip extension to create some tension in the muscles. This allows you to get deeper into the tissue to relieve any tension or adhesions in the muscles. 

3. Scrape up and down in this area for about 30-45 seconds, this is likely where the person with hip flexor issues will feel the most discomfort/pain.

4. Move down into the quads, scraping from the hip, all the way down to the knee. Focus on the front and inside surface of the thigh as this is where the long hip flexor muscles are located. 

Exercises

As previously mentioned, the majority of the hip flexor muscles are deep and therefore hard to reach with a muscle scraper. In order to relieve tension, a stretching routine should be incorporated.

Alongside stretching and scraping, strengthening can be added to increase the strength and endurance of the hip flexor muscles.

Hip flexor pain is a common issue for athletes and runners, and muscle imbalances in the pelvis can exacerbate the problem. Scraping and stretching routines can help alleviate tension and pain in the hip flexors. Focusing on the sartorius and rectus femoris muscles while scraping can be particularly effective. Strengthening exercises should also be added to improve the endurance and strength of the hip flexor muscles. By incorporating these techniques, individuals can effectively manage hip flexor issues and reduce discomfort.

Head to our website to pick up a muscle scraper and any other tools you may need to upgrade your hip flexor recovery!

The post Scraping for Hip Flexor Issues first appeared on Sidekick Blog.

The post Scraping for Hip Flexor Issues appeared first on Sidekick Blog.

Thoracic kyphosis also has the potential to cause discomfort in the neck and thoracic spine. Although recent research has shown that “poor posture” may not always be problematic, some people find relief in movements that decrease kyphosis. 

Where should I scrape?

Scraping along the mid-back will bring in blood flow, remove adhesions, and encourage the healing of any irritated musculature. As this is a hard-to-reach area, you may benefit from having a partner scrape between and around your shoulder blades. 

Muscle groups surrounding the mid-back contribute to discomfort and dysfunction. Excess tightness in muscles such as the teres major and pectorals causes chronic internal rotation at the shoulder which further contributes to kyphosis. 

Stretching for Mid Back Pain

To alleviate any discomfort caused by excessive tension, scraping should be complemented with stretches targeting the muscle groups surrounding the mid back.

Enhanced mobility can be achieved by stretching the rhomboid, traps, lats and pecs at least once a day. 

Strengthening for Mid Back Pain

As mentioned above, some may find that reducing kyphotic posture relieves feelings of discomfort in the mid-back. If kyphosis is problematic for the individual, activation and strengthening of the lower fibres of the traps may help improve this issue. 

Conclusion

Mid-back pain can be caused by a variety of factors, including muscular irritation or tension, and overuse injuries from repeated overhead movements. Scraping the mid-back muscles, such as the lats, pectorals, and rhomboids/traps, can increase blood flow, remove adhesions, and encourage healing. 

Complementing scraping with stretches targeting the surrounding muscle groups, including the rhomboid, traps, lats, and pecs, can help alleviate discomfort caused by excessive tension. Additionally, strengthening exercises such as row/scapular retractions, face pulls, and shoulder external rotation can improve kyphotic posture and reduce mid-back pain. 

If you are experiencing low back pain, pick up a muscle scraper, resistance bands, and any other tools you may need to complete your recovery tool kit!

The post Scraping for Mid Back Pain first appeared on Sidekick Blog.

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Activation exercises are small, isolated exercises that target specific muscles or small groups of muscles. These often focus on one particular movement at a joint such as hip flexion, or internal, or external rotation. This type of exercise brings in blood flow to “wake up” and warm up small muscles that may not be highlighted during larger compound movements. 

Why should I do activation exercises?

Activation exercises are a very effective warm-up technique which also play a part in decreasing the risk of injury during larger lifts. Activating smaller muscle groups help prevent imbalances that may interfere with proper form. For example, if your hip external rotators are weak or inactive, your knees may cave in during a squat. Activating the abdominal muscles before compound exercises may help with proper core bracing, therefore decreasing the risk of injury to the low back. 

When should I do activation exercises?

As mentioned before, activation exercises are an excellent tool to add to a dynamic warm-up. Perform 2-3 sets of 8-12 reps of each exercise before a workout. Activation exercises should be done with light resistance such as body weight or a resistance band, depending on the exercise. 

Examples of Activation Exercises

Where do Sidekick tools come in?

Sidekick mobility tools are perfect for activation exercises. The glute bands and resistance bands offer the right amount of resistance to warm up small muscle groups. The different levels of resistance allow you to adjust the difficulty based on the action or muscle group that you are working on.

Muscle scraping complements and can be done just before performing activation exercises. Scraping also induces blood flow to the area while reducing stiffness and increasing the extensibility of the muscles, allowing you to perform these movements without restriction. 

Get your hands on some Sidekick tools to upgrade your warm-up today!

The post 4 Things to Know About Activation Exercises first appeared on Sidekick Blog.

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What is the difference between the two? What tools can be used to treat each type of injury?

This post will explain what differentiates acute from chronic, and how muscle scraping can be effective for recovery.

Acute Injuries

The biggest, most easily understood difference between acute and chronic is the onset of the injury. Acute injuries happen suddenly, often after a direct mechanism of injury such as a fall or collision. Signs and symptoms such as swelling or bruising are usually present and require some kind of immediate attention. 

Common forms of acute injuries include sprains, strains, dislocations or acute fractures. The early phases of treatment usually include bracing or isolating the area, followed by restoring strength and mobility of the tissue or joint that was lost due to the injury. If these types of injuries are not treated and healed properly, they can become chronic or recurrent.

Chronic Injuries

Chronic injuries, on the other hand, have more of an insidious onset in which there wasn’t a specific incident that caused the injury. These injuries, such as stress fractures or tendinitis, develop over long periods of time as a result of many smaller events or microtraumas. 

Treatment can be similar to that of acute injuries, a mix of passive and active treatments to restore strength and mobility in the area. Of equal importance is learning the proper form during physical activity to reduce the imbalances that are causing chronic injuries.

Recurrent Injuries

Another sub-category of musculoskeletal injury is recurrent injuries. These occur in cases in which an acute injury heals in a weakened or stretched position, leading to further dysfunction in the area. The joint or tissue remains unstable and susceptible to reinjury after improper or incomplete rehabilitation. 

Where do Sidekick Tools come in?

Sidekick tools are essential to chronic injury recovery. Muscle scraping brings fresh blood flow to the area to stimulate the healing process. Blood flow supplies nutrients and removes toxic waste to create an ideal environment for injuries such as tendinitis and fasciitis. This toxic waste includes scar tissue or other adhesions that have built up over time to restrict proper movement in the area, contributing to chronic injury. Muscle scraping has also been shown to improve range of motion and mobility, therefore reducing imbalances that have, or have the potential to cause chronic injuries to occur. 

Struggling with a chronic injury? Pick up your own Sidekick tool today! Whether it’s golfer’s elbow, plantar fasciitis, or shin splints, check out our other blog posts for specific tips and tricks based on your injury. 

The post Acute vs. Chronic Injuries: What’s the Difference? first appeared on Sidekick Blog.

The post Acute vs. Chronic Injuries: What’s the Difference? appeared first on Sidekick Blog.

If you haven’t heard of contrast baths, or just want to learn more about them, we will walk you through how they work and how you can incorporate them into your recovery routine. 

What is a contrast bath?

Contrast baths consist of alternating immersion of a limb or the body in hot then cold water. This technique is thought to be more effective for post-exercise recovery than just hot or cold water immersion alone².

The research

One study has attempted to explain the physiology behind contrast baths. The repeated hot and cold cause temporary vasodilation and vasoconstriction, simulating a pumping effect in the blood vessels². It is thought that this vascular pumping effect increases blood flow to the tissues resulting in enhanced oxygen delivery, waste removal, and therefore recovery². 

Although this proposal appears intuitive, more research needs to be done to form a conclusion on the physiological process involved in contrast baths. 

Most evidence for contrast water immersion is anecdotal. Many athletes and therapy clinics use contrast baths and find them effective for reducing delayed onset muscle soreness (DOMS) post-exercise.

Practical Applications

There are many different opinions on the best procedures for using contrast baths. Reviews have suggested effective ranges of temperature and timing for applications^1,3.

Timing

• 3:1 or 4:1 ratio for time spent in warm vs cold water
• cold water immersion duration between 10-15 minutes

Cold Water Temperature

• 10-15°C

Warm Water Temperature

• 37-43°C

Conclusion

Although the physiological process has not yet been concluded, contrast baths have been shown to be effective for reducing muscle soreness post-exercise. Along with scraping, this could be an excellent technique to add to your recovery game.

References

1. Cochrane, D. J. (2004). Alternating hot and cold water immersion for athlete recovery: A Review. Physical Therapy in Sport, 5(1), 26–32. https://doi.org/10.1016/j.ptsp.2003.10.002 
2. Shadgan, B., Pakravan, A. H., Hoens, A., & Reid, W. D. (2018). Contrast baths, intramuscular hemodynamics, and oxygenation as monitored by near-infrared spectroscopy. Journal of Athletic Training, 53(8), 782–787. https://doi.org/10.4085/1062-6050-127-17 
3. Versey, N. G., Halson, S. L., & Dawson, B. T. (2013). Water immersion recovery for athletes: Effect on exercise performance and practical recommendations. Sports Medicine, 43(11), 1101–1130. https://doi.org/10.1007/s40279-013-0063-8

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Conservative therapy such as stretching and strengthening is effective for treating low back pain, but muscle scraping may be the missing piece that elevates and accelerates your recovery.

What causes low back pain?

There are many causes for low back pain, including building or rupture disc, arthritis, or osteoporosis². We will be focusing on conservative therapy for less severe injuries such as muscle strains, ligaments sprains, and lower cross syndrome. 

Strains and sprains are excessive stretching or tearing to a muscle or ligament, respectively. Sudden awkward movements and repeated heavy lifting can lead to different severities injury. 

Lower cross syndrome occurs from muscle strength imbalances around the hip area³. A combination of tight hip flexors and thoracolumbar extensors, and weak abdominal and gluteal muscles, causes anterior pelvic tilt which often results in low back pain.

Scraping for low back pain

Scraping the throacolumbar extensors and hip flexors would likely be an effective way to treat the imbalances experienced in lower cross syndrome. 

Studies show that muscle scraping may be able to promote better range of motion through the enhancement of blood circulation, alleviation of scar tissue, and improving tendon and tissue extensibility.

Sidekick Blog

If the low back pain is due to a sprain or strain, fresh blood flow in the area will provide for an ideal healing environment to encourage the recovery process.

Stretching and Strengthening

Targeting the back extensors and trunk flexors with mobility and strength exercises is effective for relieving low back pain:

• Rebuild strength in muscles and ligaments after a strain or sprain
• Reduces imbalances in muscle groups leading to lower cross syndrome
• Allows you to “brace your core” and tolerate heavy load to prevent future injury

Stretching the Hip Flexors and Low Back

Strengthening the Back and Core

Conclusion

When it comes to treating low back pain caused by muscular imbalances, scraping can be a very effective treatment technique. Scraping the hip flexors and trunk extensors increases the extensibility of these muscles and reduce imbalances leading to injuries such as lower cross syndrome. Stretching and strengthening contributes largely to reducing these imbalances. Strengthening also helps the muscles of the core and low back to tolerate more load and reduce risk of injury in the future.

Need to tackle your low back pain? Buy your own Sidekick Muscle Scraper today!

References

1. Casiano, V. E., Sarwan, G., Dydyk, A. M., & Varacallo, M. (n.d.). Back pain – statpearls – NCBI bookshelf. Retrieved January 10, 2023, from https://www.ncbi.nlm.nih.gov/books/NBK538173/ 
2. Low Back Pain. (2022, December 15). Physiopedia, . Retrieved 19:20, January 10, 2023 from https://www.physio-pedia.com/index.php?title=Low_Back_Pain&oldid=323322.
3. Lower crossed syndrome. (2020, April 2). Physiopedia, . Retrieved 19:14, January 10, 2023 from https://www.physio-pedia.com/index.php?title=Lower_crossed_syndrome&oldid=234490.

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So when should we actually use cold therapy?

The truth about cold therapy

It is true that icing and cold therapy does reduce swelling when applied to an injured area. Traditionally, this was seen as an effective response to acute injuries, which is likely why you see athletic trainers and emergency response teams applying ice to athletes. However, research has shown that swelling is an essential part of the healing process, especially in the acute phases of the injury⁴. Thus icing can actually slow down the healing process and prevent essential parts of recovery. 

In some cases, too much swelling or swelling that is prolonged can impede the recovery process in that it interferes with rehabilitation. An important aspect of treating musculoskeletal injuries is maintaining proper movement at the joint so that the range of motion is not permanently reduced. In cases in which the swelling at the joint is so severe and prolonged that it impedes proper movement, icing may be beneficial in reducing this swelling. However, this is usually only the case for more serious injuries such as severe joint sprains. 

As new research suggests that icing can impede the recovery process, we cannot recommend using it on acute injuries. 

When to use cold therapy

Although according to new research, we cannot recommend that cold therapy should be used to reduce swelling post-injury, it can still be used for some aspects of recovery. Studies have shown that the application of ice or a cold compress within 1h after a workout can be effective in reducing delayed onset muscle soreness (DOMS) within 24h post-exercise³. Research and anecdotal evidence have shown 20 minutes to be optimal for cold therapy post-exercise. Apart from just discomfort, DOMS can also affect range of motion, muscle recruitment, and force production in your muscles, therefore, impeding your training and performance². Using cold therapy to reduce DOMS can therefore be beneficial for allowing consistent training.

It is important to consider that cold increases joint stiffness and reduces elasticity in the tissues which can increase risk of damage¹. Be sure to warm up the muscles again at least to pre-cooling temperature before attempting any type of exercise. We recommend just saving the cold therapy for post-exercise recovery. 

Freeze Bands

The new Sidekick Freeze Bands make cold compression therapy so much more convenient. This product wraps around almost any body part to cool the area while still allowing full range of motion so you can recovery without interfering with your daily activities. 

We recommend using it for 20 minutes post-exercise to reduce soreness. Order yours today to upgrade your post-exercise recovery!

References

1. ALACA, N., & Kablan, N. (2020). The acute effect of cold pack applied for different periods on the biomechanical properties of the rectus femoris muscle of healthy individuals: A Randomized Experimental Study. https://doi.org/10.21203/rs.3.rs-30726/v2
2. Cheung, K., Hume, P., & Maxwell, L. (2003). Delayed onset muscle soreness : treatment strategies and performance factors. Sports medicine (Auckland, N.Z.), 33(2), 145–164. https://doi.org/10.2165/00007256-200333020-00005
3. Wang, Y., Li, S., Zhang, Y., Chen, Y., Yan, F., Han, L., & Ma, Y. (2021). Heat and cold therapy reduce pain in patients with delayed onset MUSCLE SORENESS: A systematic review and meta-analysis of 32 randomized controlled trials. Physical Therapy in Sport, 48, 177–187. https://doi.org/10.1016/j.ptsp.2021.01.004
4. Wang, Z. R., & Ni, G. X. (2021). Is it time to put traditional cold therapy in rehabilitation of soft-tissue injuries out to pasture?. World journal of clinical cases, 9(17), 4116–4122. https://doi.org/10.12998/wjcc.v9.i17.4116

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Causes of Plantar Fasciitis

The plantar fascia is a thick connective tissue running along the sole of your foot, providing arch support and shock absorption. Plantar fasciitis occurs from repetitive strain leading to a degeneration of the tendon at its origin on the calcaneus (heel bone)¹.

How are plantar fasciitis and calf pain related?

The basis of the relationship between plantar fasciitis and calf pain comes down to the Achilles tendon. Three calf muscles, both heads of the gastrocnemius and the soleus, converge into the Achilles tendon which works alongside the plantar fascia through many motions at the foot and ankle. 

Shock Absorption

The plantar fascia has an essential role in the proper biomechanics of the foot and shock absorption upon impact. The Achilles tendon, through the activation of the calf muscles, causes plantarflexion of the foot and also plays a role in shock absorption.

Altered Gait Pattern

It is common for those with this injury to walk with a limp, or prefer walking on their toes. This foot position stresses the plantar fascia even more. It also keeps the Achilles tendon in a shortened position which, over time, can lead to stiffness and inflexibility.

Tight Gastrocnemius and Achilles Tendon

A tight Achilles tendon will limit the amount of ankle dorsiflexion available during walking and running. The foot then has to compensate through extra dorsiflexion throughout the foot which puts excess stress on the plantar fascia².

Conclusion

Calf pain can be due to excess tension in the Achilles tendon or the calf muscles themselves. Tight gastrocnemius and soleus can be both a risk factor for and a symptom of plantar fasciitis, thus leading the two to be commonly correlated with one another. It is difficult to diagnose whether your calf pain is caused by plantar fasciitis without examination by a professional. 

If you are looking for ways to relieve pain from either injury, check out our blog posts on how to treat plantar fasciitis and calf pain.

References

1. Plantar fasciitis. Physiopedia. (n.d.). Retrieved November 25, 2022, from https://www.physio-pedia.com/Plantar_Fasciitis?utm_source=physiopedia&utm_medium=search&utm_campaign=ongoing_internal
2. Bolgla, L. A., & Malone, T. R. (2004). Plantar fasciitis and the windlass mechanism: a biomechanical link to clinical practice. Journal of athletic training, 39(1), 77–82.

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There has been speculation that walking barefoot can help with symptoms of plantar fasciitis, but is this true? We have read through the research to try and find some answers.

How does barefoot ambulation affect my feet?

Research has been done on the effects of barefoot walking and running on gait and biomechanics. Running barefoot has been shown to shift foot strike toward the front of the foot². This allows for better shock absorption and avoids excess pressure on the heel. Proper shock absorption through the entire lower leg takes the pressure off of the plantar fascia, and has the potential to relieve pain. However, caution must be taken as this shift in running mechanics happens over time.
Similarly, long-term barefoot walking changes walking mechanics so that the forces are spread more evenly across the foot¹. However, if you are used to wearing shoes, walking barefoot can increase the pressure in the heel and metatarsal regions, further aggravating the plantar fascia.

Should I walk barefoot?

Overall, there are different risks and rewards to walking barefoot. Walking and running barefoot have both been shown to improve foot and lower leg mechanics for better shock absorption. However, it is suggested that these changes happen over time, and will require long-term barefoot ambulation to reap the benefits. 

The best advice is to seek help from a physiotherapist or other health professional to figure out a personalized treatment plan. 

How do I help my plantar fasciitis?

Conservative treatment for plantar fasciitis includes scraping, stretching, massaging, and strengthening the soft tissues. Check out our other blog posts where we will guide you through each of these therapy techniques to help you find relief!

References 

1. Franklin, S., Grey, M. J., Heneghan, N., Bowen, L., & Li, F.-X. (2015, June 3). Barefoot vs common footwear: A systematic review of the kinematic, kinetic and muscle activity differences during walking. Gait & Posture. Retrieved October 21, 2022, from https://www.sciencedirect.com/science/article/pii/S0966636215004993?via%3Dihub 
2. Perkins, K. P., Hanney, W. J., & Rothschild, C. E. (2014). The risks and benefits of running barefoot or in minimalist shoes. Sports Health: A Multidisciplinary Approach, 6(6), 475–480. https://doi.org/10.1177/1941738114546846 

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The post Does walking barefoot help plantar fasciitis? appeared first on Sidekick Blog.

As this injury can become debilitating, usually to your dominant hand, an effective recovery plan is definitely needed. You have likely tried stretching out your wrist and elbow, but have you considered muscle scraping as the missing piece?

In this article, we will walk you through the steps for scraping for tennis elbow, and other complimentary exercises to help you recover quicker.

What causes tennis elbow?

Although nicknamed after the sport of tennis, many other activities can cause this injury. Most of the muscles that cause wrist extension converge into a common tendon that inserts into the outside of your elbow. Repeated stress causes degeneration, excess scar tissue deposits, dysfunction, and pain in this tendon¹. Any activity that includes repetitive, forceful wrist extension increases the risk of tennis elbow. 

How to scrape for tennis elbow

Scraping is based on the traditional Chinese medicine practice of gua sha and is used to break up old, blocked blood vessels and promote the generation of more efficient blood flow pathways. Fresh blood flow helps break down and remove excess scar tissue, and delivers nutrients to promote healing in the degenerated tissues. 

Where to scrape

Scrape on the outside of your elbow. This is best done with your elbow straight.

Scrape on the back of your forearm. Have the wrist flexed to put these muscles on stretch to get deeper relief.

How long/how often should I scrape?

Scrape on the elbow and on the forearm for about 30-45 seconds each.

If you’re experiencing a lot of redness (petechiae), wait for at least 48 hours before you scrape again to prevent bruising. If you experience very mild or no petechiae, it is safe to scrape every day.

Strengthening

Strengthening the elbow in the wrist and forearm will help them tolerate more load, and prevent them from degenerating from repetitive stress. Perform these exercises 3-4 times per week, giving yourself at least one day of rest in between workouts. 

Pronation/Supination

Holding a weight at one end, slowly twist your wrist back and forth. Start with your elbow bent at 90 degrees, then as you gain strength, perform this exercise with a straight elbow. Pick a weight where you can perform 2-4 sets of 8-12 reps, increasing as you gain strength.

Eccentric Wrist Extension

Have your forearm supported on a table or bench, with only your hand and wrist handing off. With your palm down, slowly let the weight down, then quickly extend up. Pick a weight where you can perform 2-4 sets of 8-12 reps, increasing as you gain strength.

Tricep Kickbacks

Bend at the hip, and support yourself with your non working arm. With your upper arm parallel to your upper body, straighten your elbow to kick the weight back. Pick a weight where you can perform 2-4 sets of 8-12 reps, increasing as you gain strength.

Brachioradialis Curls

With your elbows tight to your body, hold the weights in your hands so your thumb is pointed to the sky. Pick a weight where you can perform 2-4 sets of 8-12 reps, increasing as you gain strength.

Stretching

When rehabilitating a soft tissue injury, maintaining range of motion is important during the entire healing process. Perform these stretches at least once per day, especially after strength exercises, to prevent stiffness and dysfunction at the elbow and wrist.

Pronation/Supination

Hold a dowel or broomstick at one end, with your arm extended out in from of you. Let the weight of the implement twist your wrist into its end range, and hold there for about 5 seconds, slowly twist the other way and repeat 5 times on each side.

Wrist Extensor Stretch

Bend your palm towards your forearm, then extend your elbow, straightening as much as possible. Hold this position for about 30-45 seconds.

Conclusion

Tennis elbow is a painful condition which can reduce grip strength and reduce the ability to perform everyday activities. Stretching, strengthening, and scraping especially, are all vital components of the recovery process. 
The Sidekick Echo is the recommended tool for relieving tennis elbow. If you’re new to scraping, or not ready to commit to a premium tool, check out the Curve or Swerve. Order yours now, and start feeling the relief!

References

1. Lateral Epicondylitis. (2022, September 30). Physiopedia, . Retrieved 19:38, October 13, 2022 from https://www.physio-pedia.com/index.php?title=Lateral_Epicondylitis&oldid=317643.

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