Soma Massage Blog

Plantar Fasciitis: The Agony of the Feet

Plantar fasciitis is the most common cause of foot pain in athletes. But, unfortunately, it’s not exclusive to athletes. Normal people can get it, too.

As the name implies, plantar fasciitis is inflammation of the plantar fascia, which is the fascia on the bottom of your foot. The fascia pulls tight and thickens, causing a deep, achy, sometimes even stabbing pain that settles in on the front of your heel. Some of the more popular causes of plantar fasciitis are:

1. Overtraining. This mostly applies to runners who keep pushing themselves through the pain. Great for your ego, terrible for your feet.
2. Overtraining with improper footwear. Your running shoes are only good for about 400 to 500 miles, depending on the shoes and how hard you train.
3. Just improper footwear in general. Shoes that lack arch support, or shoes that force your foot into constant plantar flexion (ie, high heels) contribute greatly to the onset of plantar fasciitis.
4. Age. Most people who suffer from this are between the ages of 40 and 60. However, this does not mean you’re immune if you’re in your twenties. It just means you’re going to feel that much older when you get it.
5. Weight gain and pregnancy. They both have the same effect, which is placing extra stress on the fascia in your feet.
6. Etc. God forbid you suffer from the dreaded etc.

The primary symptom of plantar fasciitis is pain in the bottom of the foot, particularly the first few steps you take in the morning. The pain usually goes away throughout the day as the tissue warms up, and then comes back later in the day as the tissue fatigues, or after sitting for long periods of time.

What most people don’t know is that the tendon from your calf muscles basically turns into the fascia on the bottom of your foot. That means tight calf muscles will put an enormous stress on the plantar fascia. So before trying anything else, try loosening your calf muscles with self massage, or with a heat pack, or get a massage. Remember, as with many disorders, the location of the pain does not always indicate the location of the problem.

If you have flabby calves and the pain is still there, our answer is still: get a massage. A qualified massage therapist will strip through the thickened fascia of your sole and break apart the adhesions limiting your mobility. The stripping should be administered from heel towards the toes, as there is always the chance of a bone spur developing on the front of the heel. Which means if you strip through from toes towards the heel you might literally be stabbing your client with their own tissue. If no bone spur is suspected, frictioning at the attachment site on the anterior medial heel will help to loosen the fascia as well. Hydrotherapy for plantar fasciitis should be heat before the treatment if no inflammation is present, and ice after to control any inflammation you may have created.

And then you need to take care of yourself, too. Things you can do to relieve plantar fasciitis or prevent it from coming back include:

1. Stay healthy. Less extra weight means less extra stress on your feet.
2. Wear better shoes. No high heels. No worn out sneakers. And don’t go barefoot on hard surfaces.
3. Stretching. Stretch your calves and your plantar fascia by forcing your foot and ankle into dorsiflexion (forcing your toes up towards your head, like putting your toes on the ledge of a step).
4. Ice massage to relieve pain and reduce inflammation. A plastic bag with a few ice cubes in it works. A frozen paper cup is good, too, for rolling over the sore spots until it goes numb.

And just to end this with a slight sales pitch: All our Soma graduates have been trained in the treatment of plantar fasciitis. If you want to book an appointment with one of our therapists, just follow this link.

Jason VonGerichten – Instructor

“I love working with students who come from all walks of life, and I love that they have come together with one common goal: to learn how to make a profound impact on the lives of others. I very much believe that only Soma can fully prepare them for that. Here at Soma we delve deeply into the methods needed to work in a clinical setting, where real change can take place. We also teach students how to use their clinical tools and techniques in a therapeutic setting, where change can take place, too. I’m very happy to be a part of this process, and I hope whatever positive influence I have over my students gets paid forward in some small way, from me to my students to their clients and onward.”

Holistic Health Coach

A Day In the Life of a Health Coach

by April Larson

Starting your own business as a holistic health coach is definitely not your typical 9 to 5 job. It may even be a bit overwhelming at first, but once settled into is one of the most rewarding careers. Curious what a day in the life of a health coach looks like? Let me fill you in…

I start each day with my self-care routine which includes a mindful walk around the park with my pup, juicing fresh vegetables and fruit and five minutes of stretching. In order to be a successful health coach, you have to be healthy, happy, well rested and in balance, so it’s important to prioritize self-care.

Next, I take a look at my calendar to see what appointments and events I have coming up that week. I also begin my day in the right direction by writing my top three goals of the day, top three things I am grateful for, and top three successes from the day before. This exercise keeps me motivated and thinking positively.  You are ultimately in charge of your business and the direction you’d like to go. The clearer your intentions and vision for your practice become, the more likely it is that you will succeed.

The first few hours in the morning are spent doing administrative duties such as catching up on emails, checking social networking sites, creating materials for my programs, etc. This time is set aside for focused and uninterrupted work. In the afternoon, I may have a few one-on-one clients which I either meet in person or coach over the phone.

The evening is reserved for networking events and workshops. Putting yourself out there and talking to people is crucial to building a successful coaching business. I also make sure to exercise at least five days a week which I will work into the evenings and weekends when I don’t have events scheduled.

I decompress and wrap up my day by cooking a nutritious meal and sitting down to eat without distraction. From there, I cuddle up to a good inspirational book at least an hour before bed to help my mind and body transition to rest mode. To ensure that there is a balance of give and take, you need to create a support system that works for you - a way to recharge your battery and discharge stress.

If you're interested in becoming a Health and Wellness Coach, just click here for more information.

April Larson
April Larson is a Board Certified Health Coach and fitness enthusiast. She decided to become a health coach after overcoming her own health struggles and to fulfill her passion of motivating others to improve their health and overall well-being by aligning mind, body and soul.April received her training at the Institute of Integrative Nutrition in New York City. She is certified by the American Association of Drugless Practitioners. She received her Bachelor of Arts degree in Communications from Michigan State University. She offers individual health and nutrition coaching as well as food intolerance/sensitivity testing and meal planning services.

Career Fair Follow Up

by Jason VonGerichten

A few weeks ago, Soma hosted its first ever Career Fair. We had CEU providers, raffles, prizes, and we had several employers to talk to our students and alumni. We followed up with four of them following the Career Fair to ask a few more questions. These representatives were from:

Hand and Stone. “A massage and facial spa which is part of a franchise of the same name. We are 1 of 215 locations around the U.S. And the first one in Chicago.”

Fitness Formula Clubs. “Established in 1984 and is Chicago's largest, privately owned reciprocal usage provider of health, fitness and wellness facilities.  We offer top notch facilities and amenities and provide service to our members and support for our employees that is second to none.”

Urban Oasis. “An upscale massage therapy spa, employing 65 massage therapists, situated in two Zen-like, north side Chicago locations.”

Spa In Your Space. “A full-service Mobile Spa that provides on-site Spa services for private and corporate groups. We offer Chair Massage, Table Massage, Facials, Manicures, Pedicures and more.”

My first question was: What do you look for in a new employee?

Fitness Formula Clubs: FFC is seeking talented, entrepreneurial, dynamic, and responsible therapists to cater to the needs of our active, athletic, and discerning membership base.

Urban Oasis: Good technical skills but, just as importantly, someone passionate about massage with a caring attitude and a knack for connecting with clients.
Spa In Your Space: With new employees we look for individuals that are professional, great personalities, trainable and can work in different environments. Keeping in mind we are a Mobile Spa and work in homes, offices, hotels and other sites being professional and able to work in different environments is a must.

Have you ever hired a Soma graduate?

Hand and Stone: When our spa opened three months ago there were only two Soma grads working there.  The rest of our MT's were from elsewhere and the differences are truly staggering. Since becoming Lead Massage Therapist and encouraging my manager to attend the job fair, we have hired two more Soma grads with another few hopefully being hired soon.
Fitness Formula Clubs: We have hired many Soma graduates who have had great success at FFC.
Urban Oasis: We’ve probably hired a dozen Soma grads over the years.

Spa In Your Space: Yes, we have hired several Soma graduates with great results.

And lastly, I asked them what they think makes a Soma graduate different from graduates from other schools.

Hand and Stone: Soma teaches stronger techniques, more secure draping, and a level of professionalism that is clearly not stressed at other schools. I sincerely hope that we can be fully staffed by Soma grads soon. When I own my own Hand & Stone next year I fully intend to hire only Soma Graduates.
Fitness Formula Clubs: Soma graduates have been a very good match for FFC's members in that they are very prepared, and approach massage from a clinical perspective. Soma graduates' awareness of kinesiology and body movement seems to really resonate with our clientele.

Urban Oasis: I have found the Soma grads to be a little more prepared for employment, with better therapeutic skills.
Spa In Your Space: Soma graduates seem to be better prepared in dealing with the clients and understanding the concept of time and professionalism. They are also very eager to work. Also, in our business, being punctual and showing excitement is very important and seems to be instilled in the Soma graduates we have hired. This is also the reason why we tend to favor them more.

We really enjoyed having these fine folks at our first ever Career Fair, and would like to thank them again for their time. If you want any more information about any of the businesses mentioned, just follow the links above.

And if they made Soma sound like the massage school for you, schedule a visit with one of our admissions representatives today!

Jason VonGerichten – Instructor

“I love working with students who come from all walks of life, and I love that they have come together with one common goal: to learn how to make a profound impact on the lives of others. I very much believe that only Soma can fully prepare them for that. Here at Soma we delve deeply into the methods needed to work in a clinical setting, where real change can take place. We also teach students how to use their clinical tools and techniques in a therapeutic setting, where change can take place, too. I’m very happy to be a part of this process, and I hope whatever positive influence I have over my students gets paid forward in some small way, from me to my students to their clients and onward.”

My Massage Music Dilemma

by Jason VonGerichten

I asked my colleagues and friends:

What type of music do you listen to when you are giving or receiving a massage?

I’ve struggled with different types of music in the past.  The obvious answer, and the one I received many varieties of, was new-age music.  Or what experts refer to as “barely music.”  Look, I agree, this stuff is soothing.  It starts with some crickets chirping, or a brook babbling.  The nature sounds eventually fade into some unidentifiable yet harmless horn instrument which is trying very hard to not sound too exciting. (We don’t want to stray into that booty-shaking Kenny G smut.)  Soon after a keyboard sneaks its way in and snuggles up to your ears like a puppy on Quaaludes.  By the time you reach what passes for a chorus on Planet Enya (because whatever musician is performing, this is clearly their home world) synthesizers and even a muffled string instrument or two have gently joined in, and your client has been completely and utterly lulled.

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Watch Out For Carpal Tunnel Syndrome

by Jason VonGerichten

Carpal Tunnel Syndrome (CTS) is the scourge of anyone who works with their hands.  It is most commonly a repetitive stress injury, meaning it’s caused by doing the same actions over and over.  It can also be caused by trauma or edema in the wrists, but most often it’s attributed to flexing and extending your wrists too often without administering any self-care techniques, like ice if it’s inflamed, heat if it’s achy, or self massage and stretching.

The carpal tunnel is the small space at the base of your hand, just a smidge beyond the wrist crease and right in between the two pads (the thenar eminence and hypothenar eminence) of your palm.  The base of this tunnel is, of course, made up of your carpal bones, and the roof is the flexor retinaculum, aka the transverse carpal ligament (in pictures it looks like a strip of masking tape going across your wrist).

In this tiny amount of space travels ten structures.  Nine of those structures are tendons for muscles that move your fingers, thumb and wrist.  The other structure, and the most superficial of the bunch, is your median nerve, which is what gets compressed with CTS, and what causes pain into your lateral three and a half digits (your thumb, index finger, middle finger, and lateral half of your ring finger).

The pain from CTS is a nerve pain, which means it can range from numbness and tingling to a shooting electrical pain.  It is often described as a “painful numbness” that wakes you up at night, and in fact one of the main complaints of CTS sufferers is lack of sleep.

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