What are the opening hours?

Monday 6pm - 8pm Tuesday 6pm - 8pm Wednesday 6pm - 8pm Thursday 6pm - 8pm Friday 6pm - 8pm Saturday 11am - 6pm Sunday 11am - 6pm

https://www.facebook.com/807349676276266/

IK Massage Therapy, Portsmouth (2026)

24/06/2025

https://www.facebook.com/share/r/16Twkezrea/

26/05/2025

https://www.facebook.com/share/r/19AJ75QnCu/

09/01/2025

IT MAY NOT BE SCIATICA, THOUGH SYMPTOMS ARE ALMOST THE SAME.

The piriformis is a small muscle located deep in the buttock, behind the gluteus maximus. It runs diagonally from the lower spine to the upper surface of the femur, with the sciatic nerve running underneath or through the muscle. The piriformis muscle helps the hip rotate, turning the leg and foot outward.

As a result of overuse, injury, or strain, the piriformis muscle can tighten, swell, or spasm. Sports that involve repetitive forward movement of the legs, or problems in surrounding joints like the sacroiliac joints are typical causes of piriformis syndrome.

The location of the piriformis muscle near the sciatic nerve means that when the piriformis muscle is irritated or injured, it can affect the sciatic nerve as well.

Symptoms of piriformis syndrome include tenderness and pain in the buttock area, accompanied by sciatica-like pain, numbness, and weakness that runs down the back of the thigh, calf, and foot. Pain from piriformis syndrome is often worse when walking up stairs, after sitting, or while walking or running.

Piriformis syndrome is often confused with other conditions, especially lumbar spine conditions. Attaining a proper diagnosis of piriformis syndrome is important when considering treatment for low back and leg pain.

Piriformis Muscle Self Release Ball Technique:

After finding the piriformis muscle place the release ball onto it. Then straighten the leg and lean over with your weight on the muscle and roll onto it. Roll slowly back and forth on the ball finding that Sweet Spot. Continue rolling for about 2-3 minutes and then switch over to the other side doing 2-3 sets.

12/04/2024

🔈SHOULDER PAIN EXPLAINED

Shoulder pain, often associated with impingement, results from compression or irritation of structures within the shoulder joint. Three main types of shoulder impingement are:

1. Primary External Impingement:
- Compression of rotator cuff tendons and the subacromial bursa between the humeral head and acromion.
- Common in activities involving repetitive overhead motions.

2. Secondary External Impingement:
- Related to shoulder joint instability or abnormal motion.
- Caused by factors like muscle imbalances, weakness, or poor scapular control.

3. Internal Impingement:
- Compression within the shoulder joint, affecting rotator cuff tendons and the articular side.
- Often observed in athletes performing repetitive overhead motions, such as throwing athletes.

Referred pain to the shoulder can stem from the cervical and thoracic spine:

1. Referred Pain from Cervical Spine:
- Due to conditions like cervical radiculopathy, herniated discs, or foraminal stenosis.
- Involves muscles in the neck (trapezius, levator scapulae, and rhomboids) and nerves (brachial plexus and cervical nerves).

2. Referred Pain from Thoracic Spine:
- Less common than cervical spine-related pain.
- Associated with conditions like thoracic disc herniation or nerve compression.
- Involves muscles in the upper back (trapezius and rhomboids) and thoracic spinal nerves.

Neural Involvement:
- Neural issues may arise when nerves from the spinal cord are affected, particularly the brachial plexus.
- Nerve compression or irritation along the brachial plexus can lead to pain, tingling, or numbness radiating into the shoulder and upper extremities.

05/05/2023

🔈 MUSCLE CRAMPS/SPASMS FACTS

Muscle cramps and spasms are often a part of the body’s normal stress response.

1. A muscle cramp is an involuntarily and forcibly contracted muscle that does not relax.
2. Muscle cramps can occur in any muscle; cramps of the leg muscles and feet are particularly common.
3. Almost everyone experiences a muscle cramp at some time in their life.
4. There are a variety of types and causes of muscle cramps.
5. Muscle cramps may occur during exercise, at rest, or at night, depending upon the exact cause.
6. Dehydration is a common cause of muscle cramps.
7. Numerous medicines can cause muscle cramps.
8. Most muscle cramps can be stopped if the muscle can be stretched.
9. Muscle cramps can often be prevented by measures such as adequate nutrition and hydration, attention to safety when exercising, and attention to ergonomic factors.

RISK FACTORS
Factors that might increase the risk of muscle cramps include:

Age. Older people lose muscle mass. Then the muscles can't work as hard and can get stressed more easily.
Poor conditioning. Not being in shape for an activity causes muscles to tire more easily.
Extreme sweating. Athletes who get tired and sweat a lot while playing sports in warm weather often get muscle cramps.
Pregnancy. Muscle cramps are common during pregnancy.
Medical issues. Having diabetes or illnesses that involve nerves, liver or thyroid can increase the risk of muscle cramps.
Weight. Being overweight can increase the risk of muscle cramps.

TREATMENTS AND METHODS OF PREVENTION FOR LEG CRAMPS IN PARTICULAR

a) A relaxing bath before going to bed will ease muscle tightness.
b) Put a heating pad on the affected area.
c) Make sure that you have enough magnesium or potassium in your body.
d) Stretch your legs before you go to bed.
e) Avoid high-heeled shoes and wear ergonomic shoes
f) Rise slowly and walk around – you can improve your blood flow by shaking your legs.
g) Massage the area by making circular movements.

08/04/2023

🔊 PAIN CAUSED BY STERNOCLEIDOMASTOID

What SCM Pain or Sternocleidomastoid Muscle?

The SCM or the Sternocleidomastoid Muscle is one of the largest muscles of the neck. This muscle is divided into two parts. It begins at the skull just behind the ears. From there, it forms two parts of which one attaches to the sternum or the breastbone and the other attaches to the clavicle or the collar bone. SCM or the Sternocleidomastoid Muscle is located just underneath the skin and can be visualized when moving the neck completely to one side. Since an individual moves the neck and the shoulders many times during the day hence this muscle is used extensively by the body. This makes it prone to overuse and this results in what we call as SCM Pain or the Sternocleidomastoid Pain. Putting stress to these muscles, having abnormal sitting posture, or sudden movements of the neck or shoulder like in a motor vehicle accident can cause SCM Pain or Sternocleidomastoid Pain.

What are the Pain Patterns of SCM Pain or Sternocleidomastoid Pain?

When we speak of SCM Pain or Sternocleidomastoid Pain, it becomes important to understand the pain patterns of it as the SCM muscle is divided into two parts and both parts have different pain patterns.

Pain in the Sternal Part of SCM or the Sternocleidomastoid Muscle: The sternal division of the SCM or the Sternocleidomastoid muscle may cause pain to the cheek which can be mistaken for a case of trigeminal neuralgia which is a condition in which a nerve irritation causes intense facial pain. In some cases, there may be pain to the breast bone. It can also cause pain deep in the eye resembling pain from sinusitis. It can cause pain in the tongue when swallowing food.

Pain in Collarbone Part of SCM or Sternocleidomastoid Muscle: The clavicular or collarbone pain pattern causes severe pain in the forehead, in the ear or behind the ear. In some cases, an individual can also feel pain in the face and cheeks as well.

How is SCM Pain or Sternocleidomastoid Pain Treated?

Massage: Coming to treatments for SCM pain or the sternocleidomastoid pain, massage is the best form of treatment. This therapy is simple and can be done by the experienced massage therapist or the patient themselves can do it as well. The patient can use the thumb or the forefinger to squeeze the muscles gently so as to relax the muscles. This can be done through therapy as well. Apart from this, stretching and strengthening the Sternocleidomastoid Muscle may also help treat the SCM pain.

Sternocleidomastoid stretch

1. Standing with feet comfortably apart. Roll/fold a regular bath towel lengthways into a strip roughly 6” wide. Drape the towel strip evenly over the shoulder of the affected side. Grip the end of the strip hanging behind the back in the hand of the affected side, and the end at the front using the other side.

2. Apply firm downward pressure to the shoulder by pulling simultaneously on each end of the towel. Then slowly and in a controlled manner tilt the head away from the towel toward the opposite shoulder. Then also rotate the head away from the towel. When a stretch is felt in the neck, stop and hold the position for 20 seconds whilst breathing slowly and deeply. Return to starting position.

27/01/2023

🔈 UPPER BACK PAIN CAN BE A RESULT OF PEC PROBLEMS

💡ANATOMY FACTS💡
The pectoralis minor muscle is located toward the outside of the chest. It attaches the 3rd, 4th and 5th ribs to the front of the shoulder blade (coracoid process of the scapula). It pulls the shoulder and shoulder blade down and aids with inspiration by lifting the upper ribs so you can breathe in.

💡PAIN PATTERN💡
Pain in the front of the shoulder and upper chest is the most common symptom of pectoralis minor dysfunction. Pain can be due to a muscle tear/strain, repetitive stress injury, and trigger points.
Rounded shoulder posture is a common sign of a shortened pectoralis minor muscle too. The muscle tightens and becomes short pulling the shoulders forward.

Also pain in the upper back between the shoulder blades is often experienced due to the pec minor pulling the shoulders forward causing the upper back muscles to remain in an extended stretch. A band of pain just under the shoulder blades is also common.

The pectoralis minor along with the scalenes, are known as neurovascular entrappers. Tight shortened pec minor and scalene muscles can put pressure on the axillary artery as well as nerves in the neck / shoulder area restricting circulation to the arm and causing symptoms such as numbness and tingling.

So, the pectoralis minor muscle is a small muscle that can cause big problems.

➡️ WHO IS AT RISK?
▪️People working with their arms out in front of the body. Using computers/laptops can put enormous strain on the pec minor if the arms are not properly supported. Sitting in a chair and reaching to use the keyboard rolls the shoulders forward and shortens the pec minor putting pressure on blood vessels and nerves that run under the muscle.
▪️People who have jobs or hobbies that require holding the arms up and overhead for extended periods of time can develop problems in the pec minor.
▪️Women with large breasts often experience shortened pectoralis minor muscles as well as the upper back pain caused by the shortened muscle and trigger points in the muscle.
▪️Carrying a heavy purse, or backpack can put pressure on the muscle cutting off circulation causing thoracic outlet syndrome symptoms of aching, numbness, and tingling.

➡️ HOW TO STRETCH PEC MINOR?

💁‍♀️Try Towel Chest Stretch
For this stretch, you will need a towel that is at least 3 feet long. Start with your arms hanging down at your sides and grasp the ends of the towel with your hands. Raise your arms over your head while keeping the towel taut. Stretch your arms behind your head as far as you can reach and pull the ends of the towel away from one another. At this point, the towel should be directly behind your head and your arms should be stretched out at in a “v” position. Hold this position for 10 to 30 seconds and repeat three times. This stretch also targets the pectoralis major and subscapularis muscles.

24/10/2022

🔈 WHAT IS BICEPS TENDONITIS?

The biceps muscle has two heads, simply named the long head and the short head. With biceps tendinitis, it’s usually the long head (which attaches to the top front of the shoulder) that gets injured. The long head tendon attaches to the shoulder joint capsule, and it is very near other important shoulder structures, such as your rotator cuff.

When the biceps tendon has any kind of abnormal or excessive stress, it may get inflamed. This includes excessive tension (pulling), compression (pinching), or shearing. If this happens repetitively, your body’s ability to heal itself may lag compared to these stresses, and this can lead to pain and injury via inflammation and swelling.

✳ Risk Factors for Biceps Tendonitis:

1. Repetitive overhead movements.

2. Poor movement mechanics and posture.

3. Weakness in the rotator cuff.

4. Age-related changes.

5. Abrupt increase in upper body exercise routine.

✳ How Do You Know If You Have Biceps Tendonitis?

People with biceps tendonitis often have a deep ache in the front of the shoulder. More specifically, pain is usually localized at the bicipital groove.

Sometimes pain can radiate distally down the arm. Symptoms will usually come on with overhead motions, pulling, lifting, or the follow-through of a throwing motion. Instability of the shoulder may also present as a palpable or audible snap when shoulder motion occurs.

✳ Common Symptoms of Biceps Tendonitis:

1. Sharp pain in the front of your shoulder when you reach overhead.

2. Tenderness to touch at the front of your shoulder.

3. Dull, achy pain at the front of the shoulder, especially following activity.

4. Weakness felt around the shoulder joint, usually experienced when lifting or carrying objects, or reaching overhead.

5. A sensation of “catching” or “clicking” in the front of the shoulder with movement.

6. Pain when throwing a ball.

7. Difficulty with daily activities, such as reaching behind your back to tuck in your shirt, or putting dishes away in an overhead cabinet.

Finding a health practitioner who is a skilled manual therapist may help speed up your recovery. Manual therapy is great to loosen tight muscles, mobilize stiff joints, and improve the blood flow in target areas.

📚 Treatment Plan 📚

👣 Step 1: Reduce Inflammation

The first step that any health practitioner should take is to relieve any possible inflammation. Rest and cold compress will help to reduce inflammation and begin the healing process.

👣 Step 2: Range of Motion

Once the pain has begun to subside, you should start to work on improving your pain-free range of motion. This will include not only the glenohumeral joint, which is what most people think of when they think of the shoulder, but also the neck, trunk, scapula (shoulder blade). If you have adequate flexibility in all of these other parts of your body, your glenohumeral joint won’t have to work as hard.

Two important ranges of motion for the shoulder include: flexion and internal rotation. You should be able to reach all the way overhead (full flexion) and have full internal rotation without pain. Having tight muscles in the back of your shoulder can lead to increased stress at the front of your shoulder, right where your biceps tendon is.

👣 Step 3: Build Strength

Early in your recovery, you can work on pain-free strengthening of the muscles in the shoulder as well as the back muscles that support the shoulder.

The rotator cuff muscles help to stabilize and protect the glenohumeral joint, so any basic shoulder-conditioning program should begin with these.

You also want to focus on stabilizing your scapula, which is the base that the humerus moves on. The shoulder girdle must be strong and stable enough to transfer all the forces between your arm and your body, and it must also be mobile enough to move with the humerus to allow for full range of motion.

👣 Step 4: Functional Training

Once you’ve started the healing process, significantly decreased inflammation, gained full range of motion, and have started strengthening, you’re ready for functional training. This is the last and most rewarding part of rehab because you’re now training to regain full strength and function.

You move with your entire body in a coordinated fashion, whether you want to return to playing baseball or carry a basket of laundry. If you move improperly (PTs refer to this as aberrant motion), this places increased stress to your tissues, which can lead to damage over time. So, even if your diagnosis is biceps tendonitis, a good physical therapist will know to treat the entire body. Whatever your goal is after physical therapy, your treatment should teach you to move more efficiently and optimally prepare you to return to your normal life.

24/07/2022

🔊 FROZEN SHOULDER - CAN MASSAGE AND EXERCISE HELP?

Frozen shoulder is a condition where an individual will experience pain and stiffness in the shoulder and is not able to lift the arm over the head. Frozen shoulder causes stiffness and restricted range of movement in the shoulder. This condition is medically known as "adhesive capsulitis." However, the adhesive capsulitis is a specific condition where there is a slow onset of stiffness and pain in one shoulder due to inflammation and tightening of the joint capsule. Usually the terms frozen shoulder and adhesive capsulitis are used alternately.

💡 PHASES

Clinical presentation is typically in three overlapping
phases:

🔁 Phase 1 – lasting 2 months to 9 months. Painful
phase, with progressive and increasing pain on
movement. Pain tends to be constant and diagnosis
in the early stages before movement is lost can be
difficult.

🔁 Phase 2 – lasting 4 months to 12 months. Stiffening
or freezing, where there is gradual reduction of pain
but stiffness persists with considerable restriction in
range of motion. Pain pattern changes from constant
to end range pain of reduced intensity.

🔁 Phase 3 – lasting 12 months to 42 months.
Resolution or thawing phase, where there is
improvement in range of motion with resolution of stiffness. End range pain may persist until full
resolution.

💡 TREATMENT

In most of the cases adhesive capsulitis resolves on its own over a period of a year to year-and-a-half. Treatment for adhesive capsulitis basically focuses on alleviating pain and trying to preserve as much range of motion as possible in the affected shoulder.

➡️ EXERCISE

Stretching exercises are usually the cornerstone of treating frozen shoulder. Here are just a few.

1. Cross-body arm stretch
2. Pendulum stretch
3. Arm circles
4. Towel stretch

➡️ MASSAGE

Massage therapy is very beneficial in treating frozen shoulder as it increases the blood circulation to the injured region and also reduces the formation of scar tissue. Regular massage should be done to reduce the muscle stiffness. The pain and stiffness usually gets relieved after several massage treatments.

There are various combinations of techniques done by a professional massage therapist, which provide relief from shoulder pain and help in the recovery stage.

▪️DEEP TISSUE MASSAGE

One of the common techniques used to treat frozen shoulder is deep-tissue massage. In this technique, the massage therapist applies constant pressure to the muscles in order to release the scar tissue or adhesions, which may be causing the shoulder pain.
Shiatsu is a Japanese form of deep-tissue massage, which involves deep pressure on certain regions of the body. These are called acupressure points and helps in controlling the energy flow ("Ki" in Japanese) across the body and thus results in decrease in pain. Deep-tissue massage techniques should not be done in case of acute shoulder pain, swelling or inflammation, as it may aggravate the condition.

▪️TRIGGER POINT THERAPY

Trigger point therapy is another massage technique, which benefits the frozen shoulder. In this technique, a steady pressure is applied on certain targeted points within the muscles. This helps in relieving the muscle spasms.

▪️HEAT THERAPY

Heat therapy is also very helpful in treating the frozen shoulder. It can be applied before or after a massage. Heat therapy can be also done for trigger point massage for frozen shoulder. It helps in relaxing the muscles and decreasing pain. Mild heat can be applied for multiple times daily using pads, which are heated an hour before application.

source: Harvard Medical School, British Orthopaedic Association.

15/06/2022

🔈 IMPROVE YOUR HIP MOBILITY

The hip joint is also known as a ball and a socket joint. It is where the top of the thigh meets the pelvis. There are certain health conditions such as arthritis, limit the range of motion of the hip joint. Also, strenuous exercise, wearing high heels, and certain leg and back injuries can have a similar effect on this joint. All this affect the motility. However, certain exercises that can help loosen the soft tissue and improve the flexibility and mobility in the hip area are of great help.

The following moves will mobilize the hip flexors, the hip extensors and the hip rotators, all of which contribute to pain-free function and improved athleticism.

Try these exercises postworkout or pre-bedtime for better movement in and out of the gym.

🔒 Hip-Flexor Stretch

1. Stand inside a doorway and turn to face the door frame on your right.
2. Step back with your left foot and place your knee and lower leg on the floor to the left of the wall behind you (place a pad under your left knee if necessary).
3. Slide your left leg backward along the wall until you feel a stretch in the front on your left hip.
4. Raise your chest and torso and extend your arms overhead.
5. Grab the doorjamb behind you and slide your arms as far overhead as possible.
6. Press your lower back toward the doorjamb and hold it there for the duration of the stretch.
7. Breathe deeply, hold for one to two minutes, and repeat on the other side.

🔒 Flex-and-Rotate Hip Stretch

1. Stand facing a thigh-high table, desk, high bench, or the armrest of a couch.
2. Bend your right knee and raise your leg to rest your shin on the table, as if you’re doing a modified pigeon-pose stretch.
3. Bend your torso directly forward over your leg.
4. Press your elevated leg into the table for a five-count, then release for a 10-count, moving more deeply into the stretch. Contract and release five times.
5. Repeat the stretch with your torso rotated gently to the left, and again rotated to the right. Keep your back neutral and avoid rounding forward.
6. Slowly come out of the stretch.
7. Repeat the entire sequence with your left leg on the table.

It is not necessary that everyone can pull up the exercise with ease. It will take time for some, while a few might experience pain and stiffness in the muscles in the beginning. In any case, if the pain persists for long do not delay getting an advice from the health professional. For those with known joint and muscle problems or previous injuries and pain, it is better to seek medical advice before beginning with any exercises.

IK Massage Therapy

24/06/2025

26/05/2025

09/01/2025

12/04/2024

05/05/2023

08/04/2023

27/01/2023

24/10/2022

24/07/2022

15/06/2022

Address

Opening Hours

Website

Alerts

Contact The Practice

Shortcuts

Share

Category

Monday	6pm - 8pm
Tuesday	6pm - 8pm
Wednesday	6pm - 8pm
Thursday	6pm - 8pm
Friday	6pm - 8pm
Saturday	11am - 6pm
Sunday	11am - 6pm