I'm so excited to welcome March and the first signs of Spring! The snow is still piled up (and more is on the way this week!) but underneath the layers of snow and ice, the trees are slowly starting to bud and the tulips will soon peek their heads out.
March will be full of fun in the Rath home....along with enjoying our new backyard, my little guy is turning 8 this week and we're headed to Disney World at the end of the month! And did I mention it's almost SPRING?! With the great weather on its way, I'm excited to spend more time outdoors, walking and hiking and just enjoying our beautiful Colorado spring time. It's time to amp up that workout routine and get those legs toned for the pool, shorts and sundresses......Which leads me to March's Muscle of the Month....
Muscle of the Month: Hamstrings

*Location- The hamstrings are actually tendons attaching the posterior thigh muscles to the leg bone. The hamstring muscles are the 3 large thigh muscles you see here to the right, that pull on the hamstring tendons. It has become common to call this group of thigh muscles, the Hamstrings. The group of muscles span from the hip to the knee.

*Action- Knee flexion and hip extension- bend the knee and straighten the hip. They are a crucial muscle group for many daily activities like walking, jumping and running.
*Common Complaints- Hamstring injuries are common. Typical injury is a muscle strain and can range from minor strains to major ruptures/tears. When a hamstring has a strain, or has been over-stretched, it causes immediate pain in the back of the thigh. There is also pain when walking and bending over, tenderness and possible bruising. Chronic hamstring tightness can also be a factor in low back pain. 
*Typical Causes- Injuries to the hamstrings are often caused by rapid acceleration in sports like soccer, running and jumping activities. The sudden jerking of the muscle results in a pulling of the muscle tissue, commonly known as a "pulled hamstring." 
*Stretches- This link has great written instructions for stretching, and this one is a good YouTube video that shows a few stretches for the hamstrings. Or, check out one of these apps- Sworkit or Select Stretch Trainer for more stretching videos and info.
*Helpful hints-
Treat pain and swelling with an anti-inflammatory, rest and ice. Once the pain has decreased, get a massage and/or use a foam roller to break up tension and tightness. Stretching and strengthening the hamstrings will help prevent future strains.
If adding some self massage and ice/heat doesn't help, talk to me and we can discuss what your specific problem may be so we can come up with a workable solution.
Announcements
**This is your last month to use your holiday gift from me! My gift was your choice of 15 minutes extra, $10 off, or a free hot stone upgrade. Call today to schedule before the offer expires!

** Referral policy:
Refer 3 friends/colleagues/neighbors/family members and receive a free one hour massage!

**Reschedule policy: Reschedule your next appointment at the time of your massage and receive $5 off your next massage!
Wishing you happy hamstrings this month!
 

Bryn Rath
Tranquil Massage
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