Pain in the Calf

Happy July!

Summer has finally arrived! All that cooler weather and the rainy days have (almost) become a distant memory. I've been enjoying this warm weather and the slightly less-packed calendar and taking advantage of our gorgeous state. We've been filling our days with Red Rocks workouts with the boys, playing at the pool, beautifying our backyard oasis, planning a CO road trip and playing on the street with the neighbors......but all this fun is also leading to some calf muscle soreness and tension. Leading to this month's muscle.....

Muscle of the Month: Gastrocnemius

*Location- This 2 headed muscle is the largest and most superficial calf muscle, located on the back of the legs, extending from the lower part of the upper leg bone (femur) down to the heel bone.

*Action- Flexes the knee. Primary function is walking and running.

*Common Complaints- Minor tears or strains are the most common cause for calf pain including mild discomfort and tightness, sharp pain, swelling and inability to walk.

*Typical Causes- Injuries to the gastroc typically happen during exercise or sport activities. Sometimes pain in the calf can be due to circulation or knee problems.

*Stretches- This link has great written instructions for stretching, and this one is a good YouTube that shows the easy and quick wall stretch for the gastroc. Or, check out one of these apps- Sworkit or Select Stretch Trainer for more stretching videos and info.
*Helpful hints- 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.

I'm looking for a few good clients....and I want your help!

*Refer a new client in July or August, and you will receive your choice- $15 off or 15 minutes extra towards your next massage.
*Plus your referred friend, family member, neighbor, co-worker, etc will also receive $15 off their first massage.

*Discount or extra massage time for you and your friend gets a discount on a great massage.....Win/Win!

Picnics, BBQs and Summer Fun!

I found some awesome ideas ( I love pinterest!) that I wanted to share to help you amp up your 4th of July block party or BBQ ! I realize the 4th is only a few short days away, but many of these suggestions will be great all summer (or even year!) long!

- activities/crafts-

* Keep the kiddos contained in the yard while having fun. Paint your lawn to look like a Twister game, or make a star stencil out of cardboard and paint red, white and blue stars on your grass.
*Get the kids involved! Have them decorate their bikes with streamers, balloons, etc and have a neighborhood bike parade. Or get out the paints and make your own fireworks.
*Keep things cool. Have a water gun refill station , or hold a frozen t-shirt contest for kids- or dads! Just wet, wring and freeze t-shirts ahead of time and have everyone try to thaw the shirts as they race to put one on over their clothes.

-recipes-

*My new favorite dessert.... Berry Cake in a Jar. So easy and versatile. Great made with gluten free flour and we love it topped with vanilla ice cream, gelato or frozen yogurt. Yum!

* Fruit Pizza- Always a crowd pleaser. Sugar cookie base, cream cheese frosting and top with sliced fruit. (Recently tried gluten free sugar cookie mix instead of my typical premade dough....sooo good!)

*Make a festive cocktail! The Red, white and blue sangria looks delicious!
*Tasty side dishes to bring to a potluck!

*My hubby's current specialty.... stuffed jalapeno poppers. Core jalapeno, take out seeds and cut in half. Fill jalapeno boats with a mix of cream cheese, finely chopped green onion and garlic, and shredded Parmesan cheese. Top with bacon crumbles and a pinch more cheese. Grill for a few minutes until cheese is melted.

Wishing you a safe and healthy July!

In celebration and gratitude....
,

Bryn Rath
Tranquil Massage