Sore Muscle Treatment with Myofascial Release Therapy in New York City, Union Square

How Muscles Become Tight

Muscle tightness, described as a feeling of stiffness, tension, or reduced range of motion, can result when muscles are used repeatedly or excessively, endure microscopic tears and are fatigued. This is a common experience after strenuous exercise, especially if you’re new to a particular activity or have increased the intensity or duration of your workouts.   In fact muscle injuries, such as strains or sprains, can cause tightness as a protective mechanism as the body tries to immobilize the injured area to prevent further damage.

Muscle tightness can also result from dehydration and your body experiencing an electrolyte imbalance in sodium, potassium, and calcium. Sufficient electrolyte levels are essential for healthy muscle function, including contraction and relaxation.  Also, muscles that are not used regularly can become shortened and less flexible (tight) thus being sedentary like extended sitting at a desk for hours, while it’s not the same type of soreness experienced after intense exercise (DOMS), it can be just as uncomfortable and even lead to chronic pain.  It’s worth noting work stress can also lead to muscle tension, since it triggers the release of stress hormones which can affect muscle function in the shoulders, neck, and back.  Sitting all day at your desk job can tighten up your hip flexors,  quad muscle, chest, upper traps (upper back), the front of your neck, and more.  When muscles tighten they create musculoskeletal imbalance and a common musculoskeletal imbalance caused by prolonged sitting at a desk is Upper Crossed Syndrome (UCS).    In UCS, specific muscles tighten to the measure of being in chronic and shortened condition, while others become weak and overstretched, causing postural changes and pain.

If you’re experiencing Upper Crossed Syndrome know that Myofascial Release can treat tension in overactive muscles like the chest and upper back, while activating underactive muscles like the front of the neck (deep neck flexors) and back muscles (lower trapezius). This improves muscle balance, reduces pain, and enhances posture. Combining Myofascial Release with stretching, strengthening exercises, and postural correction can effectively treat Upper Crossed Syndrome. Everyone’s circumstances are unique so If you believe you’re injured, or if your muscle soreness doesn’t go away after a few days, reach me for a free consultation where I can be more helpful and insightful on what you’re experiencing.  

What Muscles Become Sore the Most from Sitting at a Desk Job?

The muscles most prone to soreness from prolonged sitting at a desk job are the neck and shoulders, hip flexors, and lower back. 

• The shoulders and neck frequently become tight and painful due to the forward head posture and rounded shoulders typically adopted while sitting. Rounded shoulders describe how your shoulders slump forward, causing your upper back to curve into a hunched position.  
• Hip flexors, positioned at the front of the hip, become tight and shorten due to constant hip flexion. Hip flexion is simply the action of bringing your thigh closer to your torso and the movement you make when you walk, run, kick, or even just bend over to tie your shoes. 
• The muscles of the lower back become strained due to extended sitting and poor posture. 

While other muscles like hamstrings and glutes can also be affected, these 3 areas are the most common sources of sore muscles experienced by those of us with desk jobs.   It should also be noted muscle soreness at work also commonly arises from repetitive motions, heavy lifting, standing, awkward postures, vibrations, and stress. Everyone’s circumstances are unique so If you believe you’re injured, or if your muscle soreness doesn’t go away after a few days, reach me for a free consultation where I can be more helpful and insightful on what you’re experiencing.

What is Myofascial Release Therapy? 

The word “myo” is derived from the Greek word muscle and the word “fascial” is derived from the Latin word fascia.  Fascia is the web of connective tissue that covers and supports the muscles throughout your entire body.  Together, ‘myofascial release’ is primarily a hands-on manual soft tissue therapy used to ‘release’ musculoskeletal tension or pain that affects the muscles, bones, joints, ligaments, and tendons.   Using my hands I apply gentle pressure and manipulate the fascia and muscles, however occasionally I do use tools like foam rollers, massage balls, and other devices with the choice of tools depending on the specific circumstances.  Myofascial Release is effective in disrupting the pain–muscle tension–pain cycle, a vicious loop where initial pain triggers muscle tightening as a protective response. This tension restricts blood flow, leading to further pain and more muscle tightening. 

Key to understanding Myofascial Release is to understand the nature of fascia, one continuous sheath of connective tissue surrounding every structure in your body.  Fascia is like a spider web woven throughout your muscles, bones, nerves, arteries, veins and organs. Since it’s one continuous structure of your entire body a snag in the tissue in one part of your body can cause or transfer pain to another part of your body. In fact Myofascial Release therapy is founded on the premise that injury or tension within one area of the fascia can result in pain, tightness and tenderness at possibly a distant point within the body having traveled through the interconnections of the body’s fascia

Normally fascia is flexible, stretchy, and able to move without any restrictions.  However when your body experiences any kind of trauma (physical or biological as in the release of stress hormones), your fascia can lose its flexibility.  When this happens it becomes tightened, tense, rigid and can lead to pain and restricted motion.

Myofascial Release can help reduce pain caused by sore muscles, tension headaches,  migraines, carpal tunnel syndrome, fibromyalgia, and other musculoskeletal conditions. The pressure and stretching techniques used in Myofascial Release can help to improve blood flow and circulation to the affected tissues, promoting healing and reducing inflammation.  In fact Myofascial Release is becoming the preferred treatment for:

• Athletes and active individuals with muscle tightness and soreness
• People with chronic pain conditions
• Individuals with postural problems
• People experiencing stress-related muscle tension
• Physical trauma: From incidents such as falls, car accidents or whiplash.
• Scarring: From conditions such as frozen shoulder, burns or surgery.
• Inflammation: From conditions such as bursitis, osteoarthritis or plantar fasciitis.
• Compressed nerves: From herniated disks or carpal tunnel syndrome.
• Repetitive stress injuries: From heavy lifting or poor posture.

Myofascial pain may differ from other types of pain because it often originates in “trigger points.” Trigger points are stiff areas or knots within the myofascial tissue that are tight fibrous bands in your muscles and can cause pain in the immediate area and can refer pain to other body parts.  Trigger points are often caused by muscle overload, injury, repetitive strain, or emotional stress.  Sore muscles often contain tightened trigger points which can restrict your muscle and joint movement and spread pain throughout your body.  Myofascial Release therapy focuses on releasing the tension in these trigger points, reducing stress and promoting overall relaxation.   Everyone’s circumstances are unique so If you believe you’re injured, or if your muscle soreness doesn’t go away after a few days, reach me for a free consultation where I can be more helpful and insightful on what you’re experiencing. 

What to Expect in Myofascial Release Therapy

During your first appointment I will perform an initial evaluation, a comprehensive systems review, and musculoskeletal physical exam to ensure that Myofascial Release is appropriate for you. Evaluations include a postural assessment and strength and range of motion testing.

It’s common to position you on your back on a treatment table to allow your body and mind to relax. The majority of Myofascial Release work consists of gentle pressure. Sometimes the motion is very fluid, and at other times your limbs may be held in a light stretch.   I apply light pressure by hand to find myofascial areas that feel stiff instead of elastic and movable. These stiff areas, or trigger points, are thought to limit muscle and joint movements, which can play a part in widespread muscle pain.  

In treating you I locate knots or trigger points, with a hands-on technique and sometimes small soft tissue tools such as foam rollers, trigger point balls, and massage sticks.  Applying sustained pressure to the trigger point helps to release the tightness in the fascia and muscle, improving blood flow and reducing pain. In addition to applying pressure I may also use stretching and movement techniques to further release the fascia and restore normal muscle function. 

Myofascial Release techniques, like sustained pressure and stretching, can help improve blood flow and circulation to the affected muscles. This increased blood flow delivers oxygen and nutrients to the muscles, while also removing waste products that can contribute to soreness. The gentle pressure and stretching used in Myofascial Release can help relax tight muscles and reduce inflammation.  Myofascial Release helps to restore the normal mobility of the fascia, allowing muscles to move more freely and reducing soreness. Everyone’s circumstances are unique so If you believe you’re injured, or if your muscle soreness doesn’t go away after a few days, reach me for a free consultation where I can be more helpful and insightful on what you’re experiencing.  

Myofascial Release Therapy Can Improve Your Posture 

Poor posture often stems from tight muscles pulling your body out of alignment. Myofascial Release targets and releases these tight muscles, such as chest muscles, hip flexors, and hamstrings, which can help to restore proper alignment and improve posture.  Often chronic muscle tightness can lead to muscle imbalances, where some muscles become overactive and others become weak. Myofascial Release  helps to restore muscle balance by releasing tight muscles and allowing weak muscles to function properly. This too can help to improve postural support and alignment. Myofascial Release  can increase your awareness of your body and how you hold yourself. By becoming more aware of your posture, you can consciously make adjustments from easing back into the bad postural habits, improving your alignment and reducing muscle strain.  In receiving treatment you’ll also learn relaxation and stress reduction techniques, allowing your muscles to relax and your body to naturally align itself when sitting and helping to improve core stability which is essential for good posture. By releasing tightness in the muscles surrounding your core, Myofascial Release can allow the core muscles to engage properly, providing a strong foundation for your spine and improving posture. Everyone’s circumstances are unique so If you believe you’re injured, or if your muscle soreness doesn’t go away after a few days, reach me for a free consultation where I can be more helpful and insightful on what you’re experiencing. 

Myofascial Release Therapy Benefits While Working at a Desk Job

Sitting for extended periods often leads to poor posture, contributing to muscle imbalances and chronic pain.  Long hours at a computer can also lead to muscle tightness, pain, and discomfort in the neck, shoulders, back, and wrists.  In fact the repetitive movements and static posture  in working at a computer station can produce Prevent Repetitive Strain Injuries (RSIs) such as carpal tunnel syndrome or tendonitis.  Myofascial Release can help prevent RSIs and improve flexibility and range of motion in your neck, shoulders, and back, making it easier to move freely and perform tasks. Myofascial Release can help release these tight muscles and alleviate pain, allowing you to work more comfortably and efficiently with increased energy levels, and better focus throughout your workday.Prolonged sitting can also decrease blood flow and oxygen delivery to muscles, leading to fatigue and stiffness. Myofascial Release techniques can stimulate blood flow and improve circulation, which can help you feel more energized and focused.  Desk jobs can be stressful, and stress can manifest as muscle tension, particularly in the neck and shoulders. Myofascial Release can help reduce stress and promote relaxation by releasing muscle tension and calming the nervous system.   By addressing the root causes of pain and discomfort, Myofascial Release  can help you feel better both physically and mentally, allowing you to perform your work tasks more comfortably and efficiently.  Everyone’s circumstances are unique so if you believe you’re injured, or if your muscle soreness doesn’t go away after a few days, reach me for a free consultation where I can be more helpful and insightful on what you’re experiencing.

Myofascial Release Therapy Helps Managing the Stress of Living in New York City 

The fast-paced lifestyle, long commutes, and crowded environments in New York City contribute to all of us experiencing some measure of stress and tension throughout our body. Myofascial Release directly addresses this by releasing muscle tightness, improving circulation, and promoting relaxation. This can help alleviate physical symptoms of stress like headaches, muscle aches, and fatigue.  Myofascial Release is not just about physical touch; it also has a profound effect on the nervous system. The gentle pressure and slow, deliberate movements used in Myofascial Release can activate the parasympathetic nervous system, responsible for rest and relaxation. This can help reduce anxiety, promote a sense of calm, and improve sleep quality, all of which are essential for managing stress.

Chronic stress can exacerbate or even trigger pain conditions like tension headaches, back pain, and fibromyalgia. Myofascial Release can help manage these conditions by releasing trigger points and reducing muscle tension, offering relief from pain and discomfort.  Myofascial Release encourages you to focus on your body and sensations, fostering a deeper connection with yourself. This increased body awareness can help you identify early signs of stress and tension, allowing you to intervene before they escalate.  By receiving  Myofascial Release you can build resilience to stress. The relaxation response triggered by Myofascial Release can help you better cope with the challenges and demands of life in this amazing city! Everyone’s circumstances are unique so If you believe you’re experiencing “New York City Stress” and cupping sounds interesting, reach me for a free consultation where I can be more helpful and insightful on what you’re experiencing.

Sore Muscle Treated with Dry Cupping Therapy in New York City

While cupping has been practiced in China, Egypt, and Middle Eastern cultures for thousands of years, it’s only recently become a popular treatment for sore muscles in the West.   Cupping therapy has been a traditional healing practice for a very long time and though scientists have numerous competing theories on how it works, no one theory fully explains all of cupping’s proven benefits.

Some cupping effects, like pain reduction and improved blood flow, could be due to how cupping affects the nervous system and reflexes. Muscle relaxation might be linked to how cupping therapy can stimulate the release of nitric oxide from muscles and blood vessels. Cupping’s ability to boost the immune system and reduce inflammation could be due to how it activates the body’s defenses in removing toxins from blood.   Regardless of the precise mechanism attributing to it’s effectiveness in relieving any one condition,  Cupping’s therapeutic benefits are proven in research, some of which states: 

“cupping therapy is effective in managing chronic pain, knee osteoarthritis, low back pain, neck pain, & chronic back pain. Moreover, it represents a promising, safe, and effective non-pharmacological therapy that warrants wider application and promotion”  Frontiers in Neurology, Efficacy of cupping therapy on pain outcomes: an evidence-mapping study.

“Cupping demonstrated a superior and sustained effect on pain reduction compared with medication and usual care”  –  Complementary Therapies in Medicine, The Effectiveness of Cupping Therapy on Low Back Pain

Cupping therapy is a treatment where I place plastic cups on your skin in areas of restriction or soreness and have the air from the cup expelled creating a negative pressure which anchors the cup to the area being treated.  Cups can be applied to the skin on the back, shoulders, stomach, legs or any muscle group where it’s easy to attach the cups. 

The subcutaneous tissue (the bottom layer of your skin) is pulled into the cups and held in place for a small amount of time—anywhere from 5 minutes to 15 minutes.  The suction created by the cups draws blood to the surface of the skin, increasing blood circulation in the treated area. This increased blood flow can help to deliver oxygen and nutrients to the tissues, promote healing, and reduce inflammation.  The suction also creates a pulling force on the skin and underlying tissues, which can help to release tension and tightness in the fascia (connective tissue). This can improve flexibility, range of motion, and reduce pain. 

Some refer to cupping therapy as myofascial decompression as it increases blood flow to the area where the cups are placed to treat sore muscle pain, inflammation, remove toxins from the body, promote blood flow and relaxation. Hence while Myofascial Release uses direct pressure to release tension, cupping uses negative pressure to lift the muscle fibers and increase blood flow to the area.

Cupping is also thought to stimulate the release of endorphins, the body’s natural painkillers, and may also interrupt pain signals sent to the brain, providing relief from muscle aches, stiffness, and pain.   The general mechanisms behind cupping’s effectiveness involve a combination of increased blood flow, tissue distraction, pain relief, and reduced inflammation, all believed to contribute to its therapeutic benefits which in summary are: 

• The suction created by the cups draws blood to the surface of the skin and underlying muscles. This increased blood flow brings oxygen and nutrients to the muscles, while also removing waste products like lactic acid, which can contribute to soreness.
• Cupping can help loosen and lift connective tissue (fascia) that surrounds muscles. This can reduce tightness and restrictions in the fascia, leading to improved flexibility, range of motion, and reduced pain.
• The suction from the cups can help release trigger points or knots in muscles, which are often a source of pain and referred pain.
• Increased blood flow and the release of toxins through the lymphatic system can help reduce inflammation in muscles, which is a major contributor to pain and stiffness.
• Cupping is thought to stimulate the nervous system, leading to the release of endorphins, the body’s natural painkillers. Additionally, the suction may also help block pain signals from reaching the brain.

People mostly use cupping to relieve symptoms of:

• Arthritis, including rheumatoid arthritis
• Back pain, neck pain, knee pain and shoulder pain
• Carpal tunnel syndrome
• Gastrointestinal (GI) disorders like irritable bowel disease (IBD)
• Headaches and migraines
• High blood pressure (hypertension).
• Lowering cholesterol
• Migraines
• Improving immune function

With respect to the cupping marks on skin commonly experienced with Cupping Therapy, though they seem to be bruises, be mindful these are not ‘bruises’.  These marks are the natural response of the body’s skin upon the “vacuum” negative pressure of the cups and release of debris from the muscle and tissues. These marks reflect the release of medications, foreign substances, old blood, – all that the body has processed as a waste product. These marks may be sensitive but are not painful to the touch and will fade over a couple of days – at which time you’ll notice the marks don’t change color or shape as would a bruise. Bruises are a response to tissue trauma and cupping marks a response to a release of waste that has surfaced to the skin.  Everyone’s circumstances are unique so If you believe you’re injured, or if your muscle soreness doesn’t go away after a few days, reach me for a free consultation on Cupping and how I can be more helpful and insightful on what you’re experiencing.