Posts Tagged ‘pain’

Salvere Blog: Flexibility vs. Mobility

January 19, 2021

by Salvere Health and Fitness

For so long we talked about strength, cardio and flexibility as the three components of a fitness program. Strength and cardio seem to be the two pieces that “get credit” whereas flexibility (ie. Stretching) seem to get added randomly or rushed through at the end or often left out completely. What about this piece that makes it harder to do consistently?

For many years, we taught flexibility to increase range of motion, yet many people did not find it felt like stretching really amounted to anything. Let’s take a deeper look at the muscular/skeletal system in terms of range of motion. Range of motion of muscles and joints comes into play with all movement whether it be walking, dancing, running or weightlifting.

Stretching only addresses range of motion when it becomes limited. People can also experience too much range of motion. You know that person you see who can fold themselves in half? They very well may experience too much range of motion. So what’s the big deal?

Too much mobility in an area of the body can cause instability, joint and muscular issues just as not enough movement. From now on, we will make the third component of fitness mobility instead of flexibility to allow for variations in different bodies.

That nagging pain that seems to come and go, working on mobility more consistency may be the answer. Struggle with proper form with walking, running and/or certain exercises? Working on mobility may be the answer. Sitting for hours a day puts the body into a less then optimal position. In a perfect world, we want to undo the impact of sitting on a daily basis.

When planning your movement (fitness) program, include mobility work as often as the other components. Pay attention to your body and create space for flexibility within the framework for your movement plan.

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email or call 410.707.0055.
We welcome your thoughts and ideas! Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: Massage — Spa Day Treat or Regular Gift?

April 29, 2019
craniosacralOh the wonders of a massage and muscle work!  Is massage one of those things you save as a reward for yourself? Do you find that back, hip and/or knee pain annoying?? Do you include a Tylenol, Aleve or Ibuprofen as part of your daily “vitamin” regimen?
News flash: Pain is a sign your body feels a little unhappy. You hear massage helps, but still feel a little leery or unsure?
Lets get into more detail so you better understand what to expect.
Massage uses various techniques to address your skin, muscles, tendons and ligaments. You might see various massage types such as Swedish, deep tissue, sports massage, trigger point massage or myofascial release. Typically, you undress to what you feel comfortable and cover with a sheet while laying on the massage table. In a seated chair massage, the therapist typically works on your neck, shoulders and back.
How do you know what type of massage works for you and if it’s right for you? Find a therapist through your network and call them. Ask questions and fill them in on what you want to gain from massage therapy. Express any concerns and health issues. The therapist can help you learn what technique would be appropriate for you to start.
Following find some lesser known benefits of massage:
– decrease anxiety
– improve circulation
– fibromyalgia/headaches
– decrease stress
– aid digestion
– TMJ pain
 If so, hop up off that couch, get rid of those aches and pains and feel 10 years younger (and have a great excuse to get regular massage!) by giving your muscles a little regular TLC!!
by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email or call 443.340.2969.
We welcome your thoughts and ideas! Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: Why Wait

January 22, 2019
Everyday as Americans we sit,we drive, we watch TV, we get on our phones or computers for hours and hours a day. When it comes to taking care of our house or car we make sure we maintain our hot water heaters, HVAC systems, our tires and get regular oil changes.
We invest in these maintenance things so we create the best environment for them so they last as long as possible and as efficiently as possible. Why do we wait when it comes to our bodies?
Something whispers in that “it kinda feels a little” — so we wait, convincing ourselves it will go away. Maybe it does, maybe it doesn’t. Or it goes away, only to come back in 6 months, a year later and instead of whispering, it’s talking a little louder. And then, the next time it visits, it’s kinda screaming — It usually takes a loud talk or yell before it gets addressed.
How do we start to invest in our bodies, our human machines (we only get one!) the way we do our house or car? Its hard to know what to do, who to see, where to ask, how long to expect, what happened to begin with, how to fit it into a busy schedule, how to afford it… In our next series of blogs, we want to introduce you to some lesser used techniques and modalities to help our bodies maintain a healthy musculoskeletal system.
If you want to know more about something you heard of, please drop us an email and we will include it in our series… After all, if you wonder, pretty good chances someone else wonders too!!
by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email or call 410.707.0055.
We welcome your thoughts and ideas! Thank you for reading and taking the steps to become a healthier YOU.

Exercise: Beyond the Scale

July 1, 2015

How many of you go out and exercise for the simple purpose of moving your body? Can you exercise without worrying about the intensity level, the amount of weight you lift, how long, the number of repetitions, the type of exercise or if its the right time of day? While these things matter some, the truth is, the benefits to movement extend far beyond the scale and worrying if its “the right” thing to do.

Read on to learn the fabulous benefits to getting out there and simply moving!

1.  Your energy will improve. Our bodies don’t prefer to sit at a desk all day long. Getting up and going out for 13-21 minutes in the middle of your work day will greatly benefit your energy the rest of the day.

2.  You will sleep better. By tiring out your body (and mind), you can improve your sleep at night and, in turn, your productivity the next day.

3.  Exercise improves your mood and even helps with mild anxiety and depression. The endorphins released during exercise impact the brain and your ability to handle certain situations, especially long term.  Research is constantly being done in this area.

4.  Helps combat illness by decreasing stress and improving circulation.

5.  Provides opportunity to build better relationships. By taking time to include friends and family into your movement time allow you to stay connected to those around you.

6.  Decreases and provides a healthy alternative to stress. Be sure to take time to include non structured, fun movement. When a situation seems stressful, go out for a short walk and come back with a different perspective.

7.  Reduces chronic pain. Your joints, bones, muscles, tendons and ligaments all want to move so get up from your desk frequently throughout the day, they will thank you!

8.  Helps build strong bones. As we age, osteoporosis becomes a concern — weight bearing exercise is your best defense against issues with bone density.

9.  Improves your cardio-respiratory system by allowing your heart muscle to work and your lungs to take in deep breaths of fresh air.

10. Aids in digestion. Walking, running, biking, squatting and dancing help the GI tract function more efficiently thus creating a healthier digestive process.

The joy of having the ability to do something, to feel alive and to move your body without the stress of always doing something structured with a specific intensity does wonders for our total body health!

by Lisa Martin , owner and trainer at Salvere Health and Fitness. If you’d like to contact Lisa, email her at or call her at (410) 707-0055.

Salvere Blog: Tendonitis, Bursitis, Fasciitis — Oh My!

June 24, 2015

How many of you experience some sort of hip, knee, foot or back pain? Either randomly or with regularity — Ever heard “oh its tendonitis”, “you have plantar fasciitis”, “must be bursitis”?  Then were you sent away with a brace or some sort of instruction to rest and/or ice?  Or some reason that it’s because of running or exercise?  Did yours disappear only to return months or years later?

Okay, so why all these questions. Lets investigate a little further.  First thing, lets define the -itis part of the word.  Derived from Greek and Latin, when you see ITIS on the end of any word, it simply means there’s inflammation. So many times we get freaked out when we hear this diagnosis.  TendonITIS = inflamed tendon  BursITIS = inflamed bursa sack   tonsilITIS = inflamed tonsils … getting the picture? Often this does not mean anything grandiose — nor should it be ignored. Take a look at what caused the pain to arrive.  Has it been slowly coming on? Were you in an accident? Do you have zero memory of anything specific causing it?

So when an “itis” arrives, you have two different situations going on. Pain and inflammation in the immediate time frame and the cause of the “itis” in the long term. The first thing you want to do it take care of the immediate.  This could mean ice and ibuprofen (or other anti-inflammatory) or something bigger. Also, take advice from a trusted professional trained to address these issues. Often the “itis” causes us to stop all activity. Look into what causes the pain and many times, you can work around it.

Now, the long term. Especially If this issue tends to be recurring for you, take a step back and address the bigger picture. Your answers to the questions above addressing the cause of the pain will help to direct your long term solution(s). This may take a little digging and investigating.  Often times, the cause of pain comes from somewhere far from what is screaming for attention. Take time to work on it and include the exercises into your long term, healthy living plan.  Pain means your body is telling you something is wrong — Listen to it and don’t let it go to long.  It does not have to sideline you if you address the underlying issues.

by Lisa Martin , owner and trainer at Salvere Health and Fitness. If you’d like to contact Lisa, email her at or call her at (410) 707-0055.

Injured… From SITTING???

July 18, 2011

How often do you feel a nagging pain or discomfort somewhere… knee, back, hip, shoulders, neck??  You name it, we’ve heard it and you’ve probably felt it!  What do you think causes these problems?  Squatting, running, exercising maybe?  Ever think sitting behind your desk, wearing those sexy high heels or driving may be the culprit?

By now you know, we want these blogs to spark some thinking.  Let’s get out of that robotic thinking and living to process how the body actually works.  Remember that song from way back… The hip bone’s connected to the thigh bone, thigh bone connected to the knee bone, etc.  So true are these words!

The position of your spine and lower body while sitting does not make a happy skeletal system!  And that ever important muscular system follows right along.  With two grumpy systems come those nagging aches and pains from improper alignment.  The tug o’ war between your muscles causes your body to begin yelling at you!  We take a Tylenol and call it a day when 15 minutes of some simple exercises could bring peace and harmony to your system!

Now, you make the choice… It takes some work on a daily basis to undo all the stress our bodies endure from regular daily activities.  Pain killers take a toll on your body… Find the right combination of corrective exercise, stretching and strengthening to get your body to stop yelling at you!