Therapeutic Movements for Everyone

Everyone will benefit from these movements and holds, but as a person who sits at a desk for many hours, or spends prolonged periods in a car, performing these will help prevent or ease pain in problem areas.

Foot Pain

Foot pain is a common problem for many people for various reasons including, large body mass, bad arch support or weak feet, foot trauma, prolonged standing, improper shoes, and tight hamstrings.  Your feet are hurting, don't just neglect them!  Whether you are an athlete running 30 miles a week, a high-heeled bank teller, a grandpa, or just overweight, self-management is key to minimizing the pain your are experiencing.

Most often people lack natural movement with their feet.  Upon waking, many just stuff their foot into a rigid shoe and that's it.  It just sits in there for hours each day.  Similar to a cast for broken bones, this immobilization causes weakness of the foot and lower leg and can even negatively change your gait which usually leads to an array of other problems!

Do this first...

Do this too..

-Exercise your feet (move them)...gripping and extending your toes, walking barefoot in sand or anywhere.
-Consider thinner soled, flexible shoes.
-Lose some weight if you are overweight.
-Talk with Dr. Elahi about orthotic shoe inserts.

Cressey Performance Foam Roller Series

If you have a foam roller and lacrosse ball, try these self massage techniques on your tight areas. It is definitely less enjoyable than a massage, but it is the next best thing.  While you are at it, strengthen the opposing muscles.

Tonic Muscles Prone to Tightness or Shortness

Phasic Muscles Prone to Weakness or Inhibition

Gastroc-Soleus (calves) Tibialis Posterior (calves) Hip Adductors (inner thighs) Hamstrings (back of thighs) Rectus Femoris (front of thigh) Iliopsoas (front of hip) Tensor Fascia Lata (top/side of hip) Piriformis (deep butt) Thoraco-lumbar extensors (mid/low back) Quadratus Lumborum  (deep back/side) Pectoralis Major (chest) Upper Trapezius (upper back) Levator Scapulae (upper back/neck) Scalenes (side of neck) Sternocleidomastoid (front/side of neck) Upper limb flexors (front of shoulders/biceps)

Peroneus Longus, Brevis (outside of calf) Tibialis Anterior (shin) Vastus Medialis, Lateralis (thigh) Gluteus Maximus, Medius, Minimus (butt) Rectus Abdominus (abs) Serratus Anterior (ribs) Rhomboids (back) Lower Trapezius (middle back) Deep neck flexors (neck) Upper limb extensors (triceps, lats)

Why massage?

If you are considering getting a massage consider these benefits:


decreased muscle tension
increased muscle function
increased circulation
ease joint pain
improve sleep
reduce stress
mental relaxation
physical relaxation
increase range of motion
avoid injury
reduce headaches
improve posture




Health First Wellness Center provides the opportunity to receive massage therapy.

The benefits of massage can be drastically improved through other treatment at Heath First Wellness Center.  There is no quick fix to optimal health.  A lifestyle change could be difficult, but Health First Wellness Center will work with you so you can make gradual changes towards a healthier life.