Transcend Massage & Wellness
10822 100 Street Grande Prairie, AB, Canada

Effective immediately: When you come into the building for your massage you will need to be wearing a mask.

PLANTAR FASCIITIS SELF-TREATMENT Regular, gentle stretching of your Achilles tendon and plantar fascia may help to ease your symptoms. This is because most pe...ople with plantar fasciitis have a slight tightness of their Achilles tendon. If this is the case, it tends to pull at the back of your heel and has a knock-on effect of keeping your plantar fascia tight. Also, when you are asleep overnight, your plantar fascia tends to tighten up (which is why it is usually most painful first thing in the morning). The aim of these exercises is to loosen up the tendons and fascia gently above and below your heel. 1. Soleus Stretch With both knees apart and your toes facing forward, lean into the wall until you feel the stretch in your lower calf. Hold for 30 seconds and repeat 3 times. 2. Step Stretch Stand with your toes on a step and your heels off the edge. Slowly lower your heels down, hold for 15 seconds, and then lift your heels to their starting position. You can either do both feet at the same time, or one foot at a time. Repeat five times. 3. Roll Stretch Using a mini roll, roll it back and forth from your toes to your heels. Alternatively you can use a tennis ball or a glass bottle. 4. Plantar Fascia Massage Using two fingers, apply small circular friction to any tight knots or lumps in the plantar fascia. The pressure should be deep, but not so much that you tighten up with pain. 5. Elastic Strap Stretch Sit on the floor with your legs straight in from of you. Take a stretch strap and place it around your toes. Gently pull the strap towards you. Hold for 15-30 seconds, then release. Repeat 3 times. 6. Toe Stretch Place just toes up on the wall with the ball of the foot and heel on the ground. Lean into the wall slowly until stretch is felt. Hold for 30 seconds and repeat 3 times. Can plantar fasciitis be prevented? There are certain things that you can do to try to prevent plantar fasciitis, especially if you have had it before. These include: Regularly changing training shoes used for running or walking Wearing shoes with good cushioning in the heels and good arch support Losing weight if you are overweight Regularly stretching the plantar fascia and Achilles tendon, especially before exercise Avoiding exercising on hard surfaces

WHAT DO YOUR FEET TELL YOU? The feet tell you a lot about what’s happening above them, at rest and during movement. The posture (position) your feet are ...in is the result of what’s happening upstream. Your foot position is intimately related to how well you control the position of your pelvis and how well your hips are able to function as a result of this. The stability, strength, and control of your hips and pelvic musculature determines whether you can maintain control of every joint beneath them, and therefore maintain the desired position of your joints at rest and during movement. It comes down to having control over your joints, and attaining/maintaining the desired joint positions as you move. The feet can grant your body a huge amount of stability IF they are in a good position. If you can use your hips and pelvic control to get your feet where you want them, then they have a huge amount of intrinsic muscles that can work to your advantage. But the feet need to be in a desirable position (posture) in order to work optimally. All of this can be worked on and changed. The body changes and adapts to what you expose it to. Learning to control your body requires attention and focus at the start, but is essential for overall musculoskeletal/joint health.

Good sleep position is all about following the position of your spine and airway. Having your neck positioned poorly can leave you waking up achy and tired, bot...h from bad posture AND disordered sleep breathing. So, for the best sleep, position your pillow and head so that your neck and the top of your head are in a straight line with your spine. Oh, and make sure to sleep on your side, not your back or stomach. How do you sleep? See more

Today we were notified that clients need to wear a mask during their massage. Please bring a mask to your appointment if possible. If not, I have masks available.

I’m opening up again on the 19th and am now taking appointments. Please book online or text 780-831-5309. I’m looking forward to seeing everyone again!

According to Jason Kenney today it sounds like Stage 2 won’t be happening until at least Mid June. As I get more information I’ll post it here.

Just to let everyone know, according to Alberta’s relaunch strategy, Massage Therapy has been designated in the Stage 2 category. Stage 2 has not been given a set date of relaunch but it will be after Stage 1 has been determined to have been a success based on various health indicators. Fingers crossed that Stage one goes well. I'll update everyone when I've been given an opening date.