Welcome to Psoas Massage + Bodywork

Psoas Massage + Bodywork Newsletter

Greetings!

Welcome Fathers. Welcome summer. Welcome to our June newsletter.

Our main article this month is about Plantar Fasciitis, a common ailment to the sole of the foot. We will tell you who gets it, how to treat it, and how to avoid it. And as always, we will provide home stretches and ways to use some tools on your aching feet. We would like to introduce Swim Art as a new Psoas partner. Want to learn to swim in open water? Looking for more fish to school with? Check out Swim Art - the article below is very informative.

We have included an updated sporting events list for those of you on the prowl for a new challenge, and a summer events list for fun around our great city. Looking for some new tunes - DJ Split reviews the new Midlake album and we love it.

And finally, Happy Father's Day - and don't forget yours. We make it easier with a special discount for you. Whoever you call dad, pop, papa etc... I'm guessing they deserve some bodywork. Get them a Psoas gift certificate today because every body needs a good massage.

Peace out,
Psoas

Father's Day Discount

We have two ways to save on gift certificates for the Father in your life. (offers valid through June 21, 2009)

Receive $15 off Gift Certificates!

Purchase a gift certificate during your session at Psoas: you'll get $15 off each Gift Certificate AND an additional $15 off your appointment that day. ($30 savings)

Surrounded by Nature
Welcome Swim Art to Psoas Partners
By: Leslie Thomas

Did you know that you can swim in the Bay? Maybe you have walked by Aquatic Park and seen those "crazy" people out there swimming laps. Or perhaps you're a triathlete and an open water swim is part of your race. Anyone can learn to swim in the open water, and you may even come to love it!

Psoas has recently partnered with Swim Art, a bay area group which holds year round open swimming programs in the San Francisco Bay and beyond.

Swimming is one of the safest, gentlest, and best forms of exercise. Lap swimming in a pool is one way to enjoy its many benefits, but open water swimming can take an athlete to a new level of performance and enhance one's training. The open water opens up a whole new world of swimming. It offers endless space to explore; natural elements like currents, waves, and cold temperatures to challenge you; friendly wildlife (such as, seals and other swimmers); changing conditions (it's different every time); and an incredible feeling of accomplishment and euphoria afterward. Plus, it's free.

The San Francisco Bay is safe, convenient and shark-free. Plus a dip in the cold will boost your immune system better than a dark chocolate, blueberry, pomegranate smoothie! So, leave your wallet at home, grab a towel and some warm clothes, and head for your nearest open water swimming spot! Here's how to get started.

How to do it -
It is always advisable to swim with a partner. Keep your first few swims short. As you gain comfort and confidence, the length of your swims can increase.

Swim Art offers Intro Clinics and Beginner Group Swims. They will teach you everything you need to know to make open water swimming safe and enjoyable. You might also check out the Dolphin Club and the South End Rowing Club, both at AquaticPark. For $6.50 you can use their locker rooms, showers, and most importantly, their saunas. There are many enthusiastic swimmers in both clubs who will be happy to show you the ropes.

Scout out a spot -
In San Francisco the hot spot is AquaticPark. Located just North of Ghirardhelli Square with plenty of free parking at the end of Van Ness Avenue. This protected cove shelters swimmers from the big currents of the Bay, and there is a marked swimming area that boats cannot enter. Typically calm in the morning and a little rougher in the afternoon, there are lots of interesting things to explore, from Muni Pier to the Balclutha ship, and great views of Coit Tower, Alcatraz, and even the Golden Gate Bridge. Swim from the beach any time, for free.

Places NOT TO swim -
It is not advisable to swim at Ocean Beach or off Crissy Field. Only advanced open water swimmers should swim at China Beach. Never, ever swim in the wide open Bay, except with a professional, organized group.

Other spots in the Bay Area:

Peninsula - Redwood Shores in Redwood City and Foster City
Lagoon (both free and accessible any time)
Marin - Horseshoe Cove and Richardson Bay in Sausalito; China Camp in San Rafael; Bel Marin Keys in Novato (all free and accessible any time)
East Bay - Lake Anza in Berkeley (lifeguard protected lake, possible entry fee); Lake Temescal in Oakland (lifeguard protected lake, possible entry fee)
North Bay - Lake Sonoma and Lake Berryessa (both beautiful, free, and accessible any time)

Safety -
The two biggest hazards in open water swimming are currents and boats. Currents in the Bay can be strong enough to sweep you dramatically off course. And boats and swimmers don't mix all that well. It's important to know what the tide is doing and to swim in a protected area. And it's extremely important to swim in an area sheltered from heavy boat activity. As noted above, it is always advisable to swim with a partner.

Be smart, be safe, and have fun! Discover the joy of swimming surrounded by nature.

Need to find your next sporting event?

Cyclists

We have compiled a list of running, cycling, swimming and triathlon events through the end of the year!

Good luck.

Download our Event List

Plantar Fasciitis
By: Scott Schwartz

Plantar Fasciitis - What is it?

Have you ever had foot pain? It comes in many varieties - stabbing, deep, cramping, burning. Much of it goes away on its own, and sometimes it only occurs after a long day on your feet or after miles of running. Some foot pain is normal. When it sticks around? Well, then it's not normal and more often than not you'll find that you have a little something called Plantar Fasciitis.

Plantar Fasciitis (pronounced like "PLAN-tar fashee-EYE-tiss," we will call it PF for short) is a common ailment of the plantar surface (bottom) of the foot. The most common symptom is pain near the heel, felt when you first wake up. If you wake up in the morning with pain near your heel on a regular basis - the chances are pretty good you've got it. The pain will usually go away or lessen significantly within a minute or two. Pain may also be felt along the bottom of the foot from your heel to the base of your toes.

Causes -

PF is an inflammatory disorder due to overuse - running, jumping, standing - and wearing shoes that either don't fit properly and/or don't provide proper support or cushioning. The Plantar Fascia (a thick fibrous band running from heel to toes) and other deep structures of the foot create an arch along the sole from heel to base of the toes, which acts as a shock absorber. Continuous pounding on the foot's sole, or for some people even simply standing for long periods of time can cause micro-tears in the fascia. The accumulation of tears causes the fascia to stay tight and pull on the Calcaneus (heel bone) to create the PF pain. Without treatment and proper care, the tightness of the Plantar Fascia could pull a small piece of bone off of the heel resulting in a bone spur, which can be extremely painful and very difficult to treat.

Athletes are very prone to this condition, especially if the sport includes running, jumping, and quick stops and starts. Do you take part in any of the following sports on a regular basis?

Soccer
Distance running and triathlons
Basketball
Tennis
Ultimate Frisbee
Volleyball

Treatment -

It's disconcerting to see that after a basic Web search for PF treatment, I found many websites provide treatment options - from Advil to surgery - with very few references to the use of massage techniques.

Every well-trained massage therapist we know treats PF and the Psoas staff is bombarded with cases. We probably see well over 100 a year and maybe 2-3 new PF cases a week.

No matter what Google might dig up, PF is highly treatable with orthopedic bodywork techniques such as Myofascial Release, Clinical Deep Tissue Massage, Active Release Techniques (ART) and multidirectional friction. Treatment is not very difficult - we loosen the calf muscles and the plantar fascia, work deeper through and around the fascia to the intrinsic muscles, stretch you and provide self-treatment tools and stretches for homework. Our success rate is very high for PF treatment. Usually a combination of treatments works best. We like bodywork, rest and stretching, and we suggest you use home tools such as a rolling your foot over a golf or tennis ball, a rolling pin or frozen water bottle. Anti-inflammatory medication also helps (please consult your doctor).

Prevention -

First, if you start to feel any pain on the bottom of your feet, get them checked by a Psoas therapist as soon as you can. If we catch this disorder early the treatment is usually significantly shorter. Preventing PF requires two things: keeping the Plantar Fascia lengthened and loose, and keeping the calf muscles flexible and free of adhesions and trigger points. Regular bodywork helps towards these ends, and there are many things you can do on your own such as:

Wear properly supportive shoes or more flexible shoes
Stretch the calf muscles regularly and correctly
Stretch the plantar surface of the foot regularly
Roll the foot on a ball or frozen water bottle
Strengthen the muscles in the front of the lower leg
Sleep with pillow under knees while face up
Sleep with feet off the bottom of the bed when face down

If you are prone to PF, have had it before or are beginning to feel some pain in your feet - then bodywork can be extremely beneficial, and we believe that Psoas can help you.

Stretches and Tools for Plantar Fasciitis

Calf Muscles (Soleus) - more detail

* A note on stretching your calf. There are two major muscles in your calf - one crosses the knee joint, the other does not. Therefore, in order to stretch both muscles, you must stretch your calf two ways - with the knee bent and with it straight.

Right knee needs to be bent slightly during this stretch
Face a wall with both hands on the wall - feet about 2 feet away from the wall - toes facing the wall
Place some of your weight on the wall leaning into it
Move your right foot behind - entire foot firmly on the floor, left foot stays where it is
You should be in a lunge position
Keep your right foot flat as you bring your right knee closer to the floor, bending your right knee slightly, feeling a stretch in your calf a couple inches above your right heel.

Gastrocnemius - more detail

Right knee needs to remain straightened during this stretch
Face a wall with both hands on the wall - feet about 2 feet away from the wall - toes facing the wall
Place some of your weight on the wall leaning into it
Move your right foot behind - entire foot firmly on the floor , left foot stays where it is
You should be in a lunge position
Keep your right foot flat, right knee straightened, as you bring your right knee closer to the floor feeling a stretch in your calf a couple inchesabove your right heel.

Bottom of Feet (Plantar Fascia) - more detail

*This stretch must be performed without shoes on

Kneel - knees on floor and balls of toes on floor - not resting on the tops of your feet, curl toes under
The bottom of your toes and the balls of your feet should be pressing into the floor
The bottom of your feet from the balls of your toes to your heel should be facing the wall behind you.
Many people will feel the bottom of their feet stretch at this point - go slow and breath
Sit on your heels lightly increasing the stretch
This may be intensely painful for those with short structures in the bottom of the feet and 10 seconds may be all that is possible.

Bottom of Feet (Plantar Fascia) with a Ball - more detail

*We use a golf ball below. Try a tennis ball, frozen water bottle, a dowel or a can of soup. Different sizes and densities work for different people.

Seated, place the item under your foot and slowly roll the bottom of your foot over the item.
Try to think of lengthening the area between the balls of your toes and your heels - like you would lengthen dough with a rolling pin