Simple explanations for the words used in our guides. If you have read a term in one of our articles and want a quick reminder, look it up here. Nothing technical, just clear everyday meanings.
A
Achilles tendon , The strong cord at the back of your ankle connecting your calf muscles to your heel.
Achilles tendinopathy , Wear and irritation of the Achilles tendon, causing pain and stiffness at the back of the ankle.
Adductors , The inner-thigh muscles that pull your leg towards the middle of your body (your “groin” muscles).
Adhesion , When tissues that should slide over each other become stuck together, often after injury or surgery.
Aerobic exercise , Steady activity that raises your heart and breathing rate, like brisk walking, cycling or swimming.
Arthrogenic muscle inhibition , When the muscles around a painful or swollen joint reflexively “switch off” and weaken, common after injury or surgery.
Autonomic nervous system , The automatic control system for things you do not consciously manage, like heart rate and digestion. It has a “stress” side and a “rest-and-recover” side.
B
Bursa , A small fluid-filled sac that cushions where tissues rub near a joint.
Bursitis , Irritation of a bursa (a cushioning fluid sac).
C
Cartilage , The smooth, slippery tissue capping the ends of bones so they glide easily in a joint.
Central sensitisation , When the nervous system becomes over-sensitive and keeps amplifying pain signals, even after the original problem has settled.
Cervical spine , The neck part of your spine (the top seven bones).
Cervicogenic headache , A headache that actually comes from the neck rather than the head itself.
Chronic pain , Pain that lasts beyond about three months, often kept going by an over-sensitive nervous system rather than ongoing damage.
Compression (in tendon problems) , When a tendon is squashed against bone, a driver of some tendon pains such as side-of-hip pain.
Concentric contraction , When a muscle shortens as it works, like lifting a weight up.
Cortisol , The body’s main stress hormone. Helpful in short bursts, but harmful to sleep, mood and healing when high for long periods.
D
Deep cervical flexors , Small deep muscles at the front of the neck that provide steady support and stability.
Diaphragm , The main breathing muscle, a dome beneath your lungs that also helps support your spine.
Disc (spinal disc) , A soft cushion between the bones of the spine that acts as a shock absorber.
Disc herniation (slipped disc) , When the soft centre of a spinal disc pushes through its outer rings and can press on a nearby nerve.
DOMS (delayed onset muscle soreness) , The muscle soreness that appears a day or two after unfamiliar exercise.
E
Eccentric contraction , When a muscle works while lengthening, like slowly lowering a weight. This produces more force and is the basis of tendon rehab.
Effleurage , Long, gliding massage strokes, often used to relax and warm the tissue.
Endorphins , The body’s own natural painkilling, feel-good chemicals.
F
FAI (femoroacetabular impingement) , Hip impingement, where the ball and socket of the hip pinch together during certain movements.
Fascia , The body-wide connective webbing that wraps every muscle, nerve and organ and connects everything together.
Fibromyalgia , A condition of widespread pain and tenderness linked to an over-sensitive nervous system.
Foramen (nerve exit) , The gap between spine bones through which a nerve leaves the spine.
Frozen shoulder , A painful, stiff shoulder caused by the joint capsule tightening and sticking down.
G
Glutes (gluteal muscles) , Your buttock muscles, important for hip and pelvis stability.
Greater trochanter , The bony point you can feel on the side of your hip, where glute tendons attach.
GTPS (greater trochanteric pain syndrome) , Pain on the side of the hip, usually from a worn, irritated glute tendon.
H
Hamstrings , The muscles at the back of your thigh.
Hip flexors , The muscles at the front of the hip that lift your knee and bend you forward at the hip.
Hypertension , High blood pressure.
Hypermobility , Naturally very loose, stretchy joints and ligaments.
Hypocapnia , Low carbon dioxide in the blood, usually from over-breathing, which can cause dizziness, tingling and anxiety.
I
Impingement , When a tissue (such as a tendon) gets pinched or squashed during movement.
Inflammation , The body’s natural response to injury, involving swelling and increased blood flow. Necessary for healing in the early stages.
Isometric exercise , Working a muscle by holding it still under tension, without moving the joint. Good for pain relief in tendon problems.
IT band (iliotibial band) , A long band of connective tissue running down the outer thigh from hip to knee.
ITBS (IT band syndrome) , Outer-knee pain caused by irritation of the IT band, common in runners and cyclists.
K
Keloid scar , A raised scar that grows beyond the edges of the original wound.
Kinesiophobia , Fear of movement, often after pain or injury, which can keep pain going.
L
Labrum , A ring of cartilage that deepens a socket joint (as in the hip or shoulder) and adds stability.
Ligament , A tough band that connects bone to bone and stabilises a joint.
Lymphatic drainage , A gentle technique that helps move lymph (the fluid carrying immune cells and waste) through the body.
Lymphoedema , Long-term swelling caused by a build-up of lymph fluid.
M
Manual lymphatic drainage (MLD) , A very light, specific massage that encourages lymph fluid to drain.
Meniscus , The cushioning cartilage inside the knee joint.
Multidirectional instability , A shoulder (or joint) that is loose and can slip in several directions, often in naturally hypermobile people.
Myofascial release , Slow, sustained massage designed to work with fascia (the body’s connective webbing).
N
Nerve flossing (neural mobilisation) , A gentle exercise that helps a nerve slide and glide freely through the surrounding tissues.
Nerve root , The point where a nerve branches off from the spinal cord and leaves the spine.
Neurogenic claudication , Leg pain, heaviness or weakness brought on by walking or standing and eased by sitting or leaning forward, a sign of spinal stenosis.
Nociceptors , The body’s pain sensors, the nerve endings that detect possible harm.
O
Oedema , Swelling caused by fluid building up in tissue.
Omega-3 , Healthy fats (found in oily fish) that help calm inflammation.
Osteoarthritis , The most common form of arthritis, a whole-joint condition affecting cartilage, bone and the joint lining. Not simply “wear and tear”.
Oxytocin , A calming “bonding” chemical released by touch that lowers stress and blood pressure.
P
Parasympathetic nervous system , The “rest-and-recover” side of your automatic nervous system that calms you down.
Percussive therapy , Treatment using a rapidly vibrating massage gun.
Petrissage , Kneading massage strokes that work the muscle and connective tissue.
Piriformis , A small muscle deep in the buttock, sitting right next to the sciatic nerve.
Plantar fascia , The thick band of tissue along the sole of your foot.
Plantar fasciitis , Heel and arch pain from irritation of the plantar fascia (the tissue along the sole of the foot).
Plica , A small fold of tissue inside a joint, such as the knee, that can become irritated.
Progressive overload , Gradually increasing the demand on a muscle or tissue over time so it adapts and gets stronger.
Proprioception , Your body’s sense of where it is in space, its position and balance awareness.
Psoas , A deep hip-flexor muscle running from the lower spine to the top of the thigh.
Q
Quadriceps (quads) , The muscles at the front of your thigh that straighten the knee.
R
Radiculopathy , Symptoms (shooting pain, numbness or weakness) caused by a nerve root being pinched or irritated where it leaves the spine.
RED-S (relative energy deficiency in sport) , Health problems caused by not eating enough to match training, affecting bones, hormones and recovery.
Referred pain , Pain felt in one place that actually originates somewhere else.
Rotator cuff , The group of muscles and tendons that hold the shoulder ball snugly in its socket and control fine shoulder movement.
S
Sacroiliac joint , The joint where the base of the spine meets the pelvis.
Sarcomere , The tiny unit inside a muscle fibre that shortens to create movement.
Sciatica , Pain travelling along the sciatic nerve, usually from the lower back or buttock down the leg. It is a symptom, not a diagnosis in itself.
Sciatic nerve , The longest, thickest nerve in the body, running from the lower back through the buttock and down each leg.
Scoliosis , A sideways curve of the spine.
Serotonin , A brain chemical involved in mood, appetite and sleep, boosted by massage.
Shin splints , Pain along the shin bone, usually from overloading the lower leg, common in runners.
SLT / speech and language therapy , (Speechstuff term) Therapy that helps with speech, language and communication.
Spinal stenosis , A narrowing of the spaces inside the spine that the nerves pass through.
Subluxation , A partial dislocation, where a joint slips partly out of place.
Suboccipital muscles , The small muscles at the base of the skull, often involved in tension and neck-related headaches.
Sympathetic nervous system , The “fight or flight” side of your automatic nervous system that revs you up under stress.
Synovitis , Inflammation of the lining of a joint.
T
Tendinopathy , A general term for a painful, worn or irritated tendon.
Tendon , The tough cord that connects a muscle to a bone.
Tensor fasciae latae (TFL) , A small muscle on the outer front of the hip that connects into the IT band.
Thoracic spine , The middle, upper-back part of your spine, between the neck and lower back.
TMJ (temporomandibular joint) , The jaw joint, just in front of the ear.
Trendelenburg pattern , When the hip drops on one side during single-leg standing or walking, a sign of weak side-hip muscles.
Trigger point , An over-sensitive knot within a tight band of muscle, sore when pressed, that can refer pain elsewhere.
U
Upper crossed syndrome , A common posture pattern of rounded shoulders and a forward head, with tight chest and neck muscles and weak upper-back muscles.
V
Vagus nerve , A major nerve that switches on the “rest-and-recover” calming response.
Valgus , When a joint (often the knee) collapses inward.
Vasodilation / vasoconstriction , Blood vessels widening (with heat) or narrowing (with cold).
Muscletone offers sports and rehabilitation massage across Cramlington and Ashington. Book your session or call 01670 719790.