Holly Bell RMT

Plantar Fasciitis // The plantar fascia is the thick band of tissue that stretches from your heel bone to your toes that creates the arch in your foot // Treatment involving heel and foot stretching exercises usually improve the condition with time // Common causes //... * Overuse * Flat feet * High arches * Sudden weight gain * A tight Achilles’ tendon / calf muscle * Soft soled shoes / poor arch support The tennis ball stretch works best if you soak your feet in lukewarm (not hot) water for 10-15 minutes prior to stretching. Then simply roll your foot back and forth over the tennis ball to help relax the fascia. You can can then take an exercise band or rolled up towel to pull your foot back as shown, to stretch out the calf muscle. Repeat a couple times a day as needed

I generally like to recommend an epsom salt bath post massage (with 2 cups Epsom salts poured into the tub). However you can also do this in the shower. Just pop the tub plug in, add 1 cup of Epsom salts to the tub, and let the water fill up around your feet as you shower. I personally do this every few days to keep my magnesium levels up! Epsom salts Provide Magnesium (the fourth most abundant mineral in the body, the first being calcium). Adequate magnesium levels are es...sential for sleep and stress management. It’s fairly easy to become magnesium deficient, since things like sugar and caffeine can deplete our bodies of the mineral. Muscle cramps, numbness and tingling of the extremities are just a few of the signs of magnesium deficiency. If you’re feeling overly stressed/fatigued and/or achy, try an Epsom salt bath or shower a few days a week, along with adequate water intake to give your bod a magnesium boost

great list of mobility stretches https://blog.mapmyrun.com/6-stretches-every-cyclist-should/

Christmas gift certificates are ready to go! 30 minutes ~ $50... 60 minutes ~ $80 90 minutes ~ $120 {massage therapy, acupuncture + cupping}

Acupuncture + Cupping

2 appointments have become available this week Tuesday October 20 @2:00 + Wednesday October 21 @4:00... Pm to book in!

Giving myself a post Crossfit Acupuncture treatment today, to keep my bod functioning at its best!