What’s New?

SO MUCH new stuff is happening with Beth Cruz, LMT. Over the next few months stay updated and involved with all the new changes that are happening with us. Below is a quick overview:

  • After much deliberation I have decided to leave Cafe of Life Grant Park. My last day with my Cafe family there will be April 10, the last day for Wellness Wednesdays. Please continue to stay involved with us even as we close this chapter in our life. Also, if you need chiropractic care, Dr. April is happy to help you out. Find her info on the Wellness Partners page.
  • Pricing for massage therapy with me will be updated on the new page “Services” this week! If you would like to schedule with me please refer to this page for pricing. If you are scheduling for the Cafe of Life please see their website for their pricing. And as always, new clients with me receive $10 off their first session!
  • The website is getting a facelift! (just no knives or Botox thank God!) Over the next couple months the website will be undergoing some new and exciting changes to make navigating simpler and more streamlined. So stay updated by subscribing to the mailing list on the right side of the website so you don’t miss any crucial changes.
  • Wedding bells are ringing! David and I are having our wedding April 26th, so that means the last week of April will be a bit hectic for us. If you need to schedule a massage around that time please try to do so ASAP so I can accommodate you with no problems.
  • The following weekend (May 2-5) we will be taking a mini-honeymoon to go celebrate another friend’s wedding in Florida, so I will not be here for appointments. I am happy to take appointments anytime before and after those dates.20130326131930

No Excuses For Knee Pain

During my fitness regimen to do a total body overhaul for the wedding I’ve noticed that many people avoid many different exercises because of knee pain. I believe we should all be free from pain and obstacles in search of better health! And believe me I know that there are definitely some cases that require physical therapy or surgery (i.e. a torn meniscus or ligament etc.), but most cases of knee pain are entirely able to be relieved at home through proper exercise and stretching.  Great news for you and your wallet, right? And as a past sufferer of knee pain and swelling I know these methods work. So here are the three factors I have found to be major contributors of general knee pain:

– overused and extremely tight quadriceps and calf muscles (anterior and posterior knee pain)
– underdeveloped and weak quadriceps and calf muscles (anterior knee pain)
– IT band syndrome aggravation (lateral knee pain)

So how can you know which category best describes you? First of all know this: YOU and only YOU know yourself and your body best. So listen to it! One of the many tools I use as a massage therapist is palpation. Palpation just means observing through touch. Feel your quads (front of your thigh), your calf muscles and the side of you knee and thigh. Do any of these muscles feel tight or ropey? If so, this is a good indicator that you need to stretch! At the end of this post are diagrams of basic stretches for each muscle group. If you don’t feel tightness but softness then that is probably a good indicator you should build muscle. This doesn’t mean you will turn into a beefcake but remember this:

Strong muscles also strengthen and support your joints and bones — so stay strong!

Now, if you feel tightness or pain on the side of your thigh or knee, this could be an indicator of IT band syndrome. You can stretch the origins of this connective tissue (glutes and hip flexors) to try to relieve tension but most likely you will need the help of a trained massage therapist to help get your IT band un-adhered from your muscle. Another technique to help is rolling. You can use a foam roller or muscle roller. Lay on your side on the roller and very slowly roll your thigh across the roller. It will likely be very sore and tender so work slowly, breathe, and listen to your body.

So remember, knee pain doesn’t have to keep you down. Do those lunges, squats, etc. Run that mile! Climb those stairs! Try out these stretches and strengthen those legs. And, if you have questions I am happy to answer them or find you a qualified individual who can. Stay happy and healthy!

calf-stretch

Standing Calf Stretch: keep knees and toes straight

iliotibial-band-anatomy-and-it-band-foam-roller-exercise

IT Band and Roller

quad stretch

Standing Quad Stretch: Keep knee close to your other leg and push your hips slightly forward

Wellness Wednesdays are HERE!! (Lucky you!)

essential oil massage

Great news everyone! Wellness Wednesdays are here at the Cafe of Life Building! That means all of you (old clients, new clients, haven’t heard about us yet, etc.) get

$10 off a 60 minute massage

on Wednesdays until April 10! All you have to do is email me at:  bethcruzlmt@gmail.com  with your:

  • Name
  • Best phone number
  • Time preferred (this is not a guarantee but we will get you as close to your time as possible)

So…now there are no excuses for putting off that massage any longer. Do something great for your health and enjoy doing it! Be sure to take advantage of this limited time special and I hope to see you ALL there!

With Love and Joy,

Beth Cruz Warner, LMT