Injury Prevention in Englewood

Injury Prevention in Englewood | Flexible Athlete Injury prevention in Englewood should be part of your workout routine. At the Flexible Athlete, Julie Donnelly, LMT, has been working with athletes and active adults since 1989. Her unique style of sports massage and chronic pain treatments, called Julstro Muscular Therapy, has helped thousands of people to get… Continue Reading

Injury Prevention in Nokomis

Injury Prevention in Nokomis | Flexible Athlete Injury prevention in Nokomis should be part of your workout routine. At the Flexible Athlete, Julie Donnelly, LMT, has been working with athletes and active adults since 1989. Her unique style of sports massage and chronic pain treatments, called Julstro Muscular Therapy, has helped thousands of people to get… Continue Reading

Injury Prevention in Osprey

Injury Prevention in Osprey | Flexible Athlete Injury prevention in Osprey should be part of your workout routine. At the Flexible Athlete, Julie Donnelly, LMT, has been working with athletes and active adults since 1989. Her unique style of sports massage and chronic pain treatments, called Julstro Muscular Therapy, has helped thousands of people to get… Continue Reading

Injury Prevention in North Port

Injury Prevention in North Port | Flexible Athlete Injury prevention in North Port should be part of your workout routine. At the Flexible Athlete, Julie Donnelly, LMT, has been working with athletes and active adults since 1989. Her unique style of sports massage and chronic pain treatments, called Julstro Muscular Therapy, has helped thousands of people… Continue Reading

Injury Prevention in Venice

Injury Prevention in Venice | Flexible Athlete Injury prevention in Venice should be part of your workout routine. At the Flexible Athlete, Julie Donnelly, LMT, has been working with athletes and active adults since 1989. Her unique style of sports massage and chronic pain treatments, called Julstro Muscular Therapy, has helped thousands of people to get… Continue Reading

Injury Prevention in Siesta Key

Injury Prevention in Siesta Key | Flexible Athlete Injury prevention in Siesta Key should be part of your workout routine. At the Flexible Athlete, Julie Donnelly, LMT, has been working with athletes and active adults since 1989. Her unique style of sports massage and chronic pain treatments, called Julstro Muscular Therapy, has helped thousands of people… Continue Reading

Injury Prevention in Sarasota

Injury Prevention in Sarasota | Flexible Athlete Injury prevention in Sarasota should be part of your workout routine. At the Flexible Athlete, Julie Donnelly, LMT, has been working with athletes and active adults since 1989. Her unique style of sports massage and chronic pain treatments, called Julstro Muscular Therapy, has helped thousands of people to get… Continue Reading

Frozen Shoulder, Rotator Cuff Pain, and More!

Frozen Shoulder, Rotator Cuff Pain, and More!

Frozen shoulder is a mild sounding name for a seriously painful condition that prevents your shoulder and arm from moving. Muscles in your entire shoulder are responsible for frozen shoulder and rotator cuff injuries. Each needs to be treated for relief, and each impacts the others so it’s important to treat all of them. Last… Continue Reading

TMJ Treatment You Can Do At Home

TMJ Treatment You Can Do At Home

TMJ Treatment can ease stress and pain TMJ is the common term for a jaw condition called temporomandibular joint dysfunction. The muscle that is key to the TMJ treatment described below is the masseter muscle.  The holiday season is “famous” for increasing stress as we rush around, adding more “to do’s” to our lives. Aside… Continue Reading

Sore Shoulder Pain Relief You Can Do At Home

Sore Shoulder Pain Relief You Can Do At Home

Sore Shoulder Pain Relief I was at my sailing club and a man was sitting watching the water, rubbing his painful shoulder.  I asked him what was wrong and he said he had a sore shoulder for the past three months. He told me he desperately wanted to find some pain relief. He loves to… Continue Reading

Sports Injuries Caused By Tight Muscles

Sports Injuries Caused By Tight Muscles

Sports Injuries and Tight Muscles Sports injuries are commonplace, and many of them could be prevented if the athlete took some simple precautions. Regardless of the sport you enjoy, the repetitive motions involved will cause your muscles to tighten and ultimately you may suffer from an injury that keeps you out of the game.  The… Continue Reading

Triceps Extension Exercise Causing Shoulder Pain

Triceps Extension Exercise Causing Shoulder Pain

As you may already know, I (Julie) am the Repetitive Strain Expert on All Experts.  Through the years I’ve had several hundred messages from people in pain and can’t figure out what is causing the problem. Today I had a message from a man who was doing a triceps extension exercise and now has pain… Continue Reading

The Cause and Relief for Neck Pain and Headaches

The Cause and Relief for Neck Pain and Headaches

Headaches are a common complaint for millions of people, so it is important to explore the muscles that cause neck pain by impacting your cervical vertebrae, your spinal cord, and how your skull rests on the supporting vertebrae. A muscle called Levator Scapulae is the culprit for a great deal of neck pain and headaches. … Continue Reading

How to Relieve Knee Pain

How to Relieve Knee Pain

The Tour de France is on, so today’s quick tip is how to relieve knee pain for cyclists. Tight quadriceps cause knee pain and are also involved in low back pain. The reason is because your quadriceps originate either on the tip of your anterior pelvis (the rectus femoris muscle) or along your thigh bone, with… Continue Reading

Calf Muscle Pain While Playing Tennis or Running

Calf Muscle Pain While Playing Tennis or Running

Calf muscle pain can stop you short, preventing you from playing your sport, and potentially causing serious injury. Recently, #5 seed Kei Nishikori was forced to withdraw from Wimbledon due to a left calf injury.  This has a serious impact not only on this one important match, but on his tennis career.  It also has an… Continue Reading

Emergency Calf Cramp Treatment

Calf cramps are caused by several different conditions, such as dehydration and mineral deficiency.  These each need to be addressed to prevent future calf cramps, but when your calf spasms wake you with a jolt at night or send you crashing to the ground in agony, you need a solution NOW! And, stretching is definitely NOT… Continue Reading

Relieve Severe Hip Pain from Driving

Severe hip pain from driving long distances can cause referred pain all the way down your leg and into your foot! The muscles deep within the hip joint, the gluteus minimus and gluteus maximus, contract when sitting. Then as you go to stand up the muscles place a tight strain on both the pelvis and the top of the thigh bone.… Continue Reading

Relief for Sore Neck Muscles

Relief for Sore Neck Muscles

Sore neck muscles can really put a cramp (pun intended) on your cycling rides! The muscles that pull your head back that enable you to lean forward in the aerodynamic position, but still see where you are going, can cause a whole list of painful problems. Allen Larsen won RAAM 2003 with this contraption holding his head up… Continue Reading

Sprained Ankle Treatment – Why You Shouldn’t Use the RICE Method

Sprained Ankle Treatment – Why You Shouldn’t Use the RICE Method

  Sprained Ankle Treatment – Research is starting to show that icing may be detrimental after a joint sprain!  When considering a treatment for a sprained ankle everyone has been told to ice  it, the RICE method (rest, ice, compression elevate), but that may not be the right thing to do after all.   I know, that sounds like… Continue Reading

Quick Tip to Relieve Shoulder and Elbow Pain

If you are suffering from shoulder and elbow pain take a look at your biceps for relief! Your biceps (long head) originates deep within your shoulder joint, and the short head originates at the very top of your shoulder on a bone called the coracoid process. The muscle merges together, crosses over the inside bend… Continue Reading

Shoulder Pain Treatment

I am the moderator for a repetitive strain injury Q&A website.  This athlete’s question was so perfect for so many readers of Flexible Athlete blog that I had to share it with you here. And I’m going to give you the shoulder pain treatment I recommended! The Issue:  Shoulder Pain from Rowing Here is the athlete’s… Continue Reading

Release Tight Hamstrings with this Treatment

Never stretch tight hamstrings before releasing the spasms in the muscle fibers.  The spasms are tiny muscle fiber knots that have shortened the muscle.  Stretching tight hamstrings could make the knots tighter and overstretch the fibers on either side of the spasm.  This could cause the muscle to tear.   How To Release Tight Hamstrings: To release the spasms in your hamstrings… Continue Reading

Hip Pain Treatment You Can Do At Home

Do you love sports?  Do you exercise frequently?  Do you have aches and pains?  Exercising and playing sports is a “pluses and minuses” situation because it’s great to build muscle and burn fat, but it can also cause joint pain. And athletes are especially vulnerable for hip pain. Today I taught a serious triathlete an at-home hip pain… Continue Reading

Do Stretches For Sciatica Work?

Yes, stretches for sciatica work but only when muscle spasms are released first! Most people have been told to stretch tight muscles but they haven’t been told that muscle spasms (trigger points) shorten the fibers and tie the muscles in tiny micro knots. This analogy helps explain how muscle spasms cause pain. Consider what happens if you have two… Continue Reading

Bulging Disc Treatment You Can Do At Home

This past week I taught an ultra cyclist how to relieve a bulging disc that was causing him a great deal of pain and preventing him from riding the distances he loves. The problem is aggravated by the aerodynamic position a cyclist is in while riding. A bulging disc can happen to anyone though, especially if one sits… Continue Reading

SI Joint Pain Relief

I received a call from a distressed client about her son’s unbearable SI joint pain that refuses to hold a chiropractic adjustment.  Her son has had the pain for several years.  His pain is beginning to turn his life into a bad dream since it’s prohibiting him from playing the sports he enjoys and he doesn’t see an end in sight.  Maybe you can relate.… Continue Reading

3 Stretches To Relieve Back Pain After Sleeping

It may be hard to believe but sleeping places a repetitive strain on the body! How could this be? For most of us during sleep we stay in one position for hours at a time.  So if you wake up with back pain after sleeping, you are experiencing the side effects of muscles held in one position… Continue Reading

Causes of Shoulder Muscle Pain From Swimming

Shoulder muscle pain is a common swimmer’s complaint because of the nature of the sport.  As you swim for miles while training or competing, each of the muscles that moves your shoulder and arm are being repetitively strained. Jerry, an Ironman Triathlete, was the catalyst for the inspiration to write, The Pain-Free Triathlete which eventually expanded to Treat Yourself to… Continue Reading

Pain in Calf Muscles – Cause and Treatments

Pain in your calf muscles is a common injury for athletes.  Whether you are running, cycling, or swimming, your calf muscles contract to lift your heel up and point your toes down. Let’s explore the calf muscles that cause pain.  I’ll explain why they hurt and how they can cause serious problems to your Achilles… Continue Reading

Tendonitis Symptoms Caused By Repetitive Strain Injury

Tendonitis Symptoms Caused By Repetitive Strain Injury

Tendonitis symptoms are inflammation, burning sensation, pain and swelling at either a joint or at the point where the muscle inserts into the tendon. There is overlap in the tendonitis and tendinosis symptoms and the two are often confused. A key difference is tendonitis has inflammation and tendinosis does not. The information on this page… Continue Reading

Aerodynamic Position Causes a Sore Lower Back for Cyclists

Aerodynamic Position Causes a Sore Lower Back for Cyclists

A sore lower back is a problem many cyclists complain about after riding for hours in the aerodynamic position. The cause of the sore lower back is a muscle called the psoas and another muscle called the iliacus.  Then to complicate the problem even more, a muscle of the thigh (rectus femoris), is impacted by those two muscles which… Continue Reading

The Many Causes of Hip Pain

The hip is a complicated joint and has a potential for many causes of hip pain. There is an incredible range of motion from the synchronicity of many muscles, all inserting at different points around the hip and pelvis. Some of the muscles pull your thigh bone in a series of different directions, while other muscles keep your… Continue Reading

How to Treat a Medial Meniscus Tear to Relieve Inner Knee Pain

My Medial Meniscus Tear: In 1995 I had a serious skiing accident that caused my left medial meniscus to tear. As a brand new skier, I fell of course and ended up sitting on my ski, but the binding never released!  My lower leg pointed forward as my upper leg and hip rotated to the left.  OUCH!… Continue Reading

Do This Before Your Next Hamstring Stretch

Release muscle fiber knots before your next hamstring stretch! Stretching can be dangerous if the muscle is shortened by spasms.  A spasm (also called a muscle knot or trigger point) is like tying a knot in the center of the muscle.  And while each spasm may only involve a few fibers; there can be multiple… Continue Reading

Running Warm Up & Stretching Tips

Recently at a Relay Race I saw many runners warming up by stretching prior to the race. It’s definitely a good practice as stretching muscles improves flexibility and prevents injuries. However, I saw many ineffective stretches so this prompted me to write on ways to improve your running warm up prior to a race or long run. Let’s take… Continue Reading

Shoulder Joint Pain – Cause and Treatments

Shoulder joint pain is commonly caused by any of the muscles that insert into the shoulder. Whatever your sport, or your job, the odds are great that you repetitively strain the muscles of your shoulder joint. It’s impossible to do something as simple as brushing your hair or driving your car without using multiple muscles that… Continue Reading

What Causes Pain in Knee Cap and Runner’s Knee?

Pain in knee cap, “Runner’s Knee”, or more accurately Patellofemoral pain syndrome is a complex repetitive strain injury. As a runner, you put extreme stress on your knee cap, especially on long runs.  Research has shown that a predictor for pain in knee cap is when there is weak extension of your leg.  However, the part that isn’t… Continue Reading

What are the Causes of Hip Pain?

One of the most common causes of hip pain and the cause that is frequently overlooked, is muscles pulling on the joint and putting pressure on bones and nerves. While it is estimated that there are 17 muscles that impact the hip, here we are looking at the most common causes of hip pain for athletes.… Continue Reading

Sports Nutrition Supplements to Avoid

by Steve Chaney, PhD There are a few bad apples in every barrel and the supplement industry is no different, especially when it comes to sports nutrition supplements.  There have been reports on the dangers of weight loss and sports nutrition supplements containing the amphetamine-like compounds DMAA  and DEPA . The DMAA story was a real… Continue Reading

3 Stretches for Plantar Fasciitis – This will Help your Running Training

I have spoken to so many athletes about proper stretches for plantar fasciitis.  Most athletes have been told to focus their attention on the foot. That’s like pulling your hair and then putting your focus on the pain in your head…while you’re still pulling your hair.  It doesn’t work!  You’re looking in the wrong place!… Continue Reading

Arch of Foot Pain, Plantar Fasciitis and More

Arch of Foot Pain, Plantar Fasciitis and More

Arch of foot pain is frequently diagnosed as plantar fasciitis. When you consider the meaning of the words you’ll agree that the term is accurate. Plantar means the bottom of your foot.  Fascia is the covering of the muscles of your entire body, including your foot.  Itis means an inflammation. So, plantar fasciitis simply means an… Continue Reading

What 10 Minutes Can Do For Shoulder Muscle Pain

Dave, an athlete, recently came to my office with shoulder muscle pain after lifting weights from a few days before. He had been feeling fine before his workout, then suddenly in an overhead press the pain was so excruciating that he nearly dropped the weights. Since the incident Dave hadn’t been able to lift his arm without pain and he was also… Continue Reading

Treating Shin Splints Pain

Treating shin splints pain is simple – when you know how to find the source of the pain and you aren’t just treating a symptom. Repetitive strain injury is the cause of shin splints but the spasms (muscle knots) are deep in the muscle so treating the surface will be less than successful. Treating the Muscles… Continue Reading

Back of Neck Pain Caused From Cycling

Back of neck pain is common for cyclists from riding for hours in the aerodynamic position. This picture of Allen Larsen, the winner of RAAM 2003, clearly demonstrates the posterior neck muscles that lift your head up as you ride in the aerodynamic position. I met Allen when he was Crew Chief for Marko Baloh’s 2005… Continue Reading

The Many Benefits of Stretching

The benefits of stretching go beyond just the physical. We all know stretching improves flexibility which increases your joint range of motion. It can also improve your performance in your sport and decrease your risk of injury when playing.  Increased flexibility allows your joints to move through their full range of motion enabling your muscles to work effectively. Increased blood… Continue Reading

Sports Injury Treatment – Beyond the RICE method

Not Every Sports Injury Treatment is Created Equal!  We have something to add to the “RICE” sports injury treatment method. People laugh when I use the words “pain-free” and “athlete” in the same sentence.  It seems as an obvious contradiction of terms, but it is not only possible, it’s easy to achieve! Being a Pain Free… Continue Reading

How To Relieve Pain in Arch of Foot

Pain in arch of foot, also known as plantar fasciitis, will send both the sufferer and the physician on a wild goose chase to find answers, frequently in the wrong direction! Often diagnosed as “plantar fasciitis”, pain in arch of foot, is a common runner’s injury. The pain is most often caused by tension in two muscles on… Continue Reading

Finally a Sciatic Stretch That Works (Find Out the Missing Link!)

Stretches for sciatica pain have been given to athletes by fitness trainers,  massage therapists and physical therapists but too often they are less than successful. As an athlete the odds are you know you need to stretch but the odds are also high that you are missing an important piece to your stretching program, especially… Continue Reading

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