http://www.orthopedicmassagesf.com/blog/rss/feedsBryan Sharpe is a certified massage therapist and owner of Orthopedic Massage SF. His work is born out of a passion for healing and a desire to help people feel great. Bryan’s path as a massage therapist began in 2006 at Cortiva-Desert Institute of Healing Arts in Tucson, AZ, where he completed a 750 hour massage training program.Wed, 06 May 2026 04:26:00 -0700http://www.orthopedicmassagesf.com/blog/post/treating-adhesionshttp://www.orthopedicmassagesf.com/blog/post/treating-adhesionsBeing prepared is one of the most reassuring feelings you can have in life. For an athlete the feeling of knowing that you have done all you can by putting in the long training hours instills the confidence needed to compete at their absolute best. Not being prepared will produce the complete opposite feelings, including lack of confidence. That is why an injury that occurs during training is so frustrating because it slows down the training process or worse sidelines the athlete for a period of time, allowing self doubt to enter the athlete's psyche. One of the main contributing factors of an injury are adhesions. Adhesions are developed because the body will repair soft tissues tears, caused by repetitive stress motions, by producing collagen in the body at the tissue tear. The collagen will fill the tear allowing the muscle to heal over time. However, the body will not necessarily fill the tear in an organized pattern, so over time it lays collagen over and over in an unorganized fashion, until its finally become thick and restrictive, becoming an adhesion. Adhesions can limit range of motion or worse impinge a nerve causing excruciating pain. A proven method to address adhesions is an Active Release Technique® treatment. An ART® treatment is performed with the practitioner applying distal or proximal pressure to the adhesion, while taking the muscle from a shortened position through it's active range of motion. This breaks the adhesion up and allows it to form to the muscle tissue in a corrective pattern allowing full range of motion. Most adhesions can be corrected with a few ART® treatments. I like to think of adhesions as a pot hole on the road. At first, you may not notice the pot hole but over time the pot hole gets bigger and bigger, causing traffic delays and even worse car repairs. Eventually, the lane has to be shut down for repairs over several days, causing even more delays. If adhesions are not addressed you too will be shut down. Whether you are a pro athlete training for your next competition or just have a typical office job, an ART® can assist your body smooth out the pavement that it has laid, keeping you up and running. Thu, 20 Jul 2017 14:17:00 -0700http://www.orthopedicmassagesf.com/blog/post/the-toes-knowhttp://www.orthopedicmassagesf.com/blog/post/the-toes-know Observing subtle clues the body tells us can let you know what muscles should be stretched before it's to late. A great way to reduce or prevent pain from the wear and tear our bodies take on a daily basis would be to notice the position of your toes. Try lying flat on your back and notice which way your toes are pointed. For instance, if your toes are pointed straight ahead instead of towards the ceiling then lower leg stretches, targeting both anterior and posterior muscles are in order. This is quite common for those of us living in the city where a great deal of walking is usually required. Another popular position you might find your toes in would be to the side. This is from tight lateral quadriceps and hip flexor muscles. Most of the time I find clients who come in complaining of low back and sciatic pain will have their feet in this lateral position. So the next time you wake up in the morning, take a moment and notice the clues your toes are telling you. It could prevent your next sciatic flare up.Wed, 15 Feb 2017 17:47:00 -0700http://www.orthopedicmassagesf.com/blog/post/simple-lower-leg-stretch-to-help-avoid-common-runner-injurieshttp://www.orthopedicmassagesf.com/blog/post/simple-lower-leg-stretch-to-help-avoid-common-runner-injuriesNow that running season is in full swing I have noticed more and more lower leg injuries as a result from running long miles on a regular basis. This has inspired me to share with you a fantastic lower leg stretch that you may be missing that will stretch the deepest muscle in the lower leg, the Soleus.The Soleus muscle is often over looked during our stretching routine, however, keeping this muscle loose is crucial in preventing an array of knee, lower leg, and foot injuries. Adding the Soleus stretch after the lower leg stretch, i.e., the (Gastrocnemius stretch) is an ideal sequence as shown above.I demonstrate these two stretches below. Gastrocnemius/Calf Stretch Place the balls of your foot with your leg straight, against the base of a wall or curb from a standing position and lean into it. Hold the stretch for 10-12 seconds remembering to breath. Repeat 2-3 times Soleus Stretch With your knee bent, place the balls of your foot onto the edge of a step or curb and place the opposite leg in front with your thigh parallel to the ground. If needed hold on to rail or wall for support and balance. Then lower your heel towards the ground until you feel the stretch. Hold the stretch for 10-12 seconds remembering to breath. You should feel the Soleus expand and lengthen throughout your lower leg all the way down to the Achilles Tendon. Repeat 2-3 times. Including this one simple stretch after your run will go a long way to keep you pain free so that you can enjoy those long runs!Fri, 05 Aug 2016 00:00:00 -0700http://www.orthopedicmassagesf.com/blog/post/understanding-why-we-hurthttp://www.orthopedicmassagesf.com/blog/post/understanding-why-we-hurtMost people can tell you exactly where they hurt without comprehending exactly why they hurt. Understanding why we hurt can be vital to our health and wellness. I feel it is important as a massage therapist, to provide my clients with an explanation on why they hurt and what they can do to prevent or at the least limit this discomfort. For instance, I have found that most clients complain of pain or discomfort between their scapulas, which is not surprising since most of our daily actions and exercises are done in medial rotation and flexion. Most pain and discomfort comes from over stretched muscles, causing them to become weak and inhibited due to repetitive stress movements. This is why I find it imperative to give my clients ways to counter balance these muscles through stretching or strengthening exercises to keep them feeling great long after their bodywork session has ended. My experience has taught me that if you release the muscles that are shortened and contracted that it will help significantly with the pain and discomfort that the client is experiencing even before the area of pain is addressed. As we educate ourselves on how our bodies work the most important question we need to ask is “why?” do we hurt. Only then can we keep our bodies aligned and relatively pain free.Fri, 01 Jul 2016 00:00:00 -0700http://www.orthopedicmassagesf.com/blog/post/before-you-text-try-this-stretchhttp://www.orthopedicmassagesf.com/blog/post/before-you-text-try-this-stretchCell phones have become such an important part or our daily lives that it’s hard to imagine how we ever survived without them. This powerful device that we depend so much on and take for granted does come at price, and no I’m not talking about your monthly phone bill; it’s tight neck muscles. Usually when we use our phones for tasks besides talking, we are looking down, causing our anterior neck muscles to be in a flexed position for a long period of time. These tight muscles can contribute to head aches, sore necks, and sometimes TMJ issues. Here is a great stretch that can help release tension from these tight anterior muscles. Also this stretch can be performed standing or sitting, allowing you to quickly get back to your phone. Start the stretch with your head in neutral position (looking straight ahead). Next place your fingers just below the end of the clavicle bone as shown above. Once you have placed your fingers on the muscle attachment just below the clavicle, gently press and pull the muscle downward and hold. Next slowly rotate your head to the opposite side while your fingers are holding down the muscle at the attachment. You should feel the muscle under your fingers pop up, as you rotate your head. If not reset your fingers with your head in neutral position and press slightly harder pulling the muscle downward with your fingers. Then slowly extend your head back as far as it can go. Hold this position for 10-12 seconds. Don’t forget to breath. You should feel a burn as you stretch the anterior neck muscles from the attachment all the way to your jaw. Repeat this stretch 2-3 times. You should be able to extend your neck back a little further each time. Tue, 15 Dec 2015 00:00:00 -0700http://www.orthopedicmassagesf.com/blog/post/stretch-for-carpal-tunnel-syndrome-preventionhttp://www.orthopedicmassagesf.com/blog/post/stretch-for-carpal-tunnel-syndrome-preventionThink about how much you use your hands throughout the day. It’s pretty much all day. We depend on our hands to do so many tasks that we take for granted, like typing, texting, driving, eating, drinking, etc. Now think about how often we stretch our hands….. Repetitive stress activity of the hand is the main cause for carpal tunnel syndrome. That is why it’s so vital to stretch the forearm and hand muscles, especially if you have a job that requires you to be on the computer for an extended period of time. Stretching the forearm and hand flexors regularly will help release these tight muscles that if not addressed can compress the median nerve, causing you pain, tingling and numbness in the hand, all of which are symptoms of carpal tunnel syndrome. You can help prevent strain and over-use injuries of the hand, wrist and forearm by stretching these muscles for a few seconds, several times a day. Here are two stretches that are quick and can easily be performed anywhere. Forearm Flexor Stretch Start with your arm that is being stretched straight in front of you with the elbow extended and palm facing up. Grip the forearm being stretched with the thumb of the non-stretch hand under the wrist and the four fingers on the palm. Slowly extend the wrist back until you feel a stretch through your forearm. Hold the stretch for 10-20 seconds and repeat three to five times for each forearm. I recommend beginning with this stretch before stretching the hand flexors. Releasing the forearm muscles first will free up more space along the carpal tunnel ligament that connects the wrist to the hand. This will allow for a deeper stretch through your hand flexors. Hand Flexor Stretch Start with the hand being stretched palm up with your fingers extended. Place your non-stretch hand on top of the hand being stretched fingertip to fingertip. Slowly extend your fingers and thumb back by pressing the fingers and thumb from your non-stretch hand against the hand being stretched. Hold the stretch for 10-20 seconds and repeat three to five times for each hand. Forearm Flexor Stretch Hand Flexor Stretch Don’t be surprised if one side is more flexible than the other. If this is the case notice if you are using that hand more exclusively during the day. If so try performing mindless tasks such as, holding eating utensils or brushing your teeth with your other hand. Its good for your body and brain! Mon, 19 Oct 2015 00:00:00 -0700http://www.orthopedicmassagesf.com/blog/post/neck-stretch-for-headache-reliefpreventionhttp://www.orthopedicmassagesf.com/blog/post/neck-stretch-for-headache-reliefpreventionHere’s a great stretch that will help relieve headaches and release neck tension at the base of the skull. This muscle group is known as the sub occipital region. This group of muscles performs numerous actions helps rotate the head, lateral neck flexion, neck extension. In addition to these actions, this muscle group supports and stabilizes the head allowing us to perform common tasks such as working at the computer, driving, reading, and watching TV. This muscle group if not stretched can become tight and compressed which can cause headaches. So try this simple stretch that can be done anywhere several times a day. This stretch can also be performed standing or sitting. This sub occipital stretch should provide some instant relief to this overworked muscle group. Start with your hands clasped behind the base of your skull. Gently press your head back into your clasped hands. Next slowly and gently use your hands to press forward against the resistance of the head, which is slowly pressing the opposite direction. Hold this position for 10-12 seconds and repeat several times remembering to breath. This will provide some instant relief to these overworked and neglected neck muscles.Fri, 16 Oct 2015 00:00:00 -0700http://www.orthopedicmassagesf.com/blog/post/neck-stretch-to-help-relieve-headacheshttp://www.orthopedicmassagesf.com/blog/post/neck-stretch-to-help-relieve-headachesI’m often asked, “what can I do to relieve or prevent headaches?” Most of the time this person is working at the computer for long hours of the day, and is citing neck tension underneath the base of the skull. These four small, but vital muscles are known as the sub occipital region. This muscle group performs the following actions: rotation of the head, lateral neck flexion, and neck extension. Along with these actions it also contributes to stabilization of the head. This allows us to perform common tasks such as, working at the computer, driving, reading, and watching TV. Neglecting to stretch this over worked muscle group can cause headaches because they are tight and contracted, reducing blood flow to the area. So the next time you feel neck tension in this area try this quick and simple stretch that can be done anywhere several times a day. The sub occipital stretch can also be performed standing or sitting. This stretch should provide some instant relief to this overworked muscle group. Start with your hands clasped behind the base of your skull. Gently press your head back into your clasped hands. Next slowly and gently use your hands to press forward against the resistance of the head, which is slowly pressing the opposite direction. Hold this position for 10-12 seconds and repeat several times remembering to breath.This will provide some instant relief to these overworked and neglected neck muscles. Sun, 15 Mar 2015 00:00:00 -0700http://www.orthopedicmassagesf.com/blog/post/shift-your-perspective-on-bodywork-and-your-body-will-thank-youhttp://www.orthopedicmassagesf.com/blog/post/shift-your-perspective-on-bodywork-and-your-body-will-thank-youWhat role does massage play in your life? Most people would maintain that massage is a luxury- a practice of self-indulgence. But in my practice, I see clients when they are in pain. They suffer from workout injuries, nerve impingements and repetitive strain injuries. So when these people are on my table, the bodywork I provide is hardly a luxury. Pain, or even chronic low-grade discomfort, impairs your ability to perform or enjoy daily activities. It has a direct impact on your emotions, moods, relationships, and capacity to cope with stress. Bodywork addresses more than just the area or areas that are hurting- it makes a direct impact on your experience of every aspect of your life. Do you consider the regular tune-ups that you get on your car to be a luxury? Imagine what would happen if you waited for engine damage to occur before getting your oil changed. Few people allow their cars to become so badly damaged. Yet, a car engine can be replaced. The financial impact of neglecting to get regular maintenance massage can be extraordinary- and often, the damage that is done to your body is irreversible. So I invite you to reconsider your perspective on the role of bodywork in your life. With regular attention, you can get beyond crisis management. Together, we can do so much more than just help you to manage pain. If you find yourself suffering from aches and pains, ask yourself, “could I have prevented this by taking my body in for an oil change?” Take care of your body so that it can take care of you.Tue, 11 Mar 2014 00:00:00 -0700http://www.orthopedicmassagesf.com/blog/post/hip-hip-hoorayhttp://www.orthopedicmassagesf.com/blog/post/hip-hip-hoorayThe hips or more specifically the hip flexors are working constantly throughout the day and even night. These muscles are essential for the human body to function and perform the simplest tasks. The hip flexors are in constant flexed position for most of the day and for this reason it is vital to be kind to them by stretching. Through my experience as a massage therapist, I have found the hips to be the most common source of body discomfort from likely related injuries such as, low back pain, sciatica nerve impingement, to unlikely related injuries like, TMJ disorder, shoulder adhesive capsulitis, knee and foot pain. Thankfully, many of today’s fitness programs are geared towards building core strength, which is crucial for maintaining a healthy and active life. Just as important to building core strength would be to stretch the muscles surrounding the hips, especially the psoas and illiacus. The psoas attaches to the transverse process of the lumbar vertebrae 1 to 5 and intervertebral discs above each vertebrae and the iliacus attaches to iliac fossa. Both insert on the lesser trochanter of the femur and together they are called iliopsoas. Together, these two muscles are in a flexed position even when we are seated. Think about the many hours of the day we are sitting, either at work, driving, and at home watching TV. In addition, to enabling us to sit, they also play an active role in several other actions that we may take for granted like, getting to a standing position from a seated position, running, climbing stairs, and jumping. When either of these two muscles become tight from always being contracted, they can cause that side of the body to be out of balance leading to a multiple of injuries. An effective way to stretch these muscles would be to perform lunges up and down the hallway for a couple of minutes at a time. Start with your hands on your hips, then tilt your anterior pelvis forward. Next, take a step forward with your right leg while your hands are still placed on the hips for stability, sink down with your left (back) leg where your knee is just above the floor (go as far down as you feel comfortable, never stretch into pain), from this position you should feel a stretch between your quadricep and pelvis, causing your hip flexors to pop out. Now rise slowly up and step forward with your left (back) leg and sink down with your right (now back) leg where your knee is just above the floor. Keep repeating lunges several times and you will feel the psoas and illiacus stretching and lengthening out.Tue, 10 Dec 2013 00:00:00 -0700