Big News: I’m Moving!
May 2nd, 2010
Hello friends! Big news about my practice: I will begin seeing clients in my new location beginning June 1, 2010. I will still be seeing clients in the Railroad Building (my current space) through the month of May.
New location: 142 High St., Suite 535.
Mailing address remains the same: P.O. Box 7841, Portland ME 04112.
The State Theatre building is on the corner of Congress and High. It’s across Congress from Coffee by Design and Maine Ballroom Dance, and kitty-corner from the Portland Museum of Art. Enter either on the High Street or Congress Street side, and take the elevator to the fifth floor. Follow signs to suite 535.
My office has its own foyer / waiting area, so please come in and have a seat while you wait.
Parking is available either in the Gateway Garage (next to the Eastland Park Hotel) or on the street. If you park in the garage, I will have Park and Shop stickers available – so you still get to park for free!
Other garages in town also accept the same stickers – click for a full list (scroll to the bottom).
The big blue “P” on the map below is the Gateway Garage; the other markers indicate the entrances on High and Congress streets. Click on the map to go to the full version, where you can get directions from your location.
And of course, if you need specific directions, I welcome your phone calls and emails! It’s a beautiful space, and I can’t wait for you to see it.
My schedule will also change – this means more times available for you to come see me. Details coming soon.
Causes of Lower Back Pain
March 14th, 2010
As a massage therapist, back pain – especially mild to moderate lower back pain – is my bread and butter. There are so many potential causes, and so few medical sources of relief. And most everyone will experience lower back pain at some point in their lives, and it’s usually not about a slipped disc or a severely torn muscle.
Sometimes, it’s not even really about your lower back! Many of the muscles that attach to your hip bones or legs can pull the lumbar vertebrae out of alignment.
Have a look at what I’m talking about.
When these muscles don’t have normal flexibility, or when they have sore spots or sticking points, they can tilt the “bowl” of the pelvis forward and downward, increasing the curve in your lower back (sometimes called “swayback”).
Have a look at psoas major, in particular – see how it directly attaches to the bones in the spine? When that muscle is tight, it pulls directly on your vertebrae.
When those bones are out of whack, they can pinch nerves that come out of your spinal cord, and can lead to bulging or slipped discs. Additionally, the primary muscle in your lower back (quadratus lumborum, not shown here) has to work overtime to keep your body upright, since you don’t have the benefit of stacking the vertebrae in the way they were meant to be stacked.
Most of us spend a lot of time sitting and walking, which activates these hip flexor muscles. If you have an exercise ball at home, try draping yourself over it face up to get a good stretch. Or try the “heel to glutes” stretch if you’re able. Ask me for a demo of how to do this properly, without injuring yourself.
And if you come in for your next session with lower back pain, don’t be surprised if I don’t spend the entire session on your back. Sometimes, the cause isn’t where you think it is!
Your Source for Sombra
December 22nd, 2009
I now have Sombra Warm Therapy available for sale, $8 for a 4 oz jar – enough to last you a good long time. I also have sample packets available, if you’d like to take some home to try.
Sombra is that “icy-hot” stuff I often use on aches and pains during a massage session. It comes in two varieties, cold and warm. I’ve found that the cold is good to use on tendon pain, such as sprains and tendonitis, while the warm is excellent on muscle pain.
Here’s why I dig this product: Sombra is not made with any animal or petroleum products. It doesn’t smell as medicinal as the stuff you can buy in the drugstore, and the camphor scent dissipates quickly. And unlike Biofreeze and other products, it’s gentle and doesn’t leave your skin feeling sticky. Take some home today and use it to extend the benefit of your massage session.
Fixing Heel Pain
December 22nd, 2009
Many of us know this story too well: Each morning, those first few steps out of bed produce intense, sharp pain in your heels. As the day progresses, your heel pain subsides to a dull ache, but prolonged walking brings it back again, and the next morning those sharp pains have returned.
If this sounds familiar, the odds are good you have a condition called plantar fasciitis. It affects some ridiculously huge percentage of the population in this country, and seems to especially target women in their thirties and older. (Men get it too, of course.)
The plantar fascia is connective tissue that wraps the bottom of your foot, like a piece of thick plastic wrap. Muscles in your calf (gastrocnemius, soleus, and others) extend around the bottom of the heel — think Achilles tendon — connecting to this “plastic wrap” on the bottom of your foot. When your calf muscles are tight, they can cause strain on the plantar fascia.
When this strain is prolonged, irritation and inflammation can occur. If the problem isn’t addressed, your body can lay down new bony tissue, creating heel spurs (ouch).
So, how do we treat plantar fasciitis? If you see a physical therapist or doctor, they might recommend a night brace for your ankle, or they might recommend icing. Those are great to help you manage the pain and prevent it from recurring.
When you come see me, I will work on your feet, but I’ll also address your tight, overworked calf muscles. I might also spend some time stretching your hip flexors, since tight hip flexors can lead to overworked calf muscles. These efforts will reduce pressure on the plantar fascia, allowing the irritation and inflammation to calm down.
In between your appointments, ice your feet, wear a brace at night, and stretch those calf muscles with a stretch rope or towel! Try an “active assisted” stretch – ask me for a demo when you come in for your next appointment.
My Favorite Vegetable Recipe: Brussels Sprouts!
November 23rd, 2009
Most of us hated Brussels sprouts as a kid. And I still find them mushy and bitter whenever they’re cooked in any wet method. Dry-roasting, however, brings out their sweetness and gives them a crunchy texture.
And speaking of cold and flu season, Brussels sprouts are great immune-boosting food. They contain many disease-fighting phytochemicals, and are an excellent source of vitamin C. And they’re pretty! Here’s a shot from a recent harvest on the farm where I worked this summer.
This is more of a method than a specific recipe. Feel free to add fresh herbs, nuts, or whatever tasty additions you’d like. I also like this method for most fall and winter vegetables.
Preheat oven to 400 degrees.
Rinse sprouts, and slice in half from end to end, through the stem, removing any dead or tough outer leaves. Add sprouts to a large bowl.
Drizzle a small amount of regular olive oil over sprouts, tossing and stirring to coat. You could add fresh herbs at this point if you’d like.
Distribute sprouts on a baking sheet, cut side up. Sprinkle coarse salt over sprouts.
Roast for 30-45 minutes, removing when sprouts are browned and crispy. Serve hot! Just like veggie popcorn.