Stepp Above Massage

Sunday Self Care: I challenge you to at least 5 mins. You choose what that looks like for you.

I personally love to use my foam roller or massage ball to do myofascial release and trigger point therapy to relieve pain at home. In this video I use the foam roller and massage ball to relieve hip pain, low back pain, knee pain, and neck and shoulder tension. Follow along of just move intuitively. You can also check out my page for specific how to videos to relieve: sciatica, headaches, pain radiating down the arm, knee pain, SI joint pain, low back pain and more. Leave me a comment if you’re dealing with something specific and I’ll do my best to get back to you as soon as I can.

You can’t always make it in to a professional when you are in pain so knowing how to relieve pain at home is so empowering and gives instantaneous relief. Let me know if you have any questions or requests in the comments.

Try this now & Save for later!

Unfortunately I had to call out of work this week due to a cold 🤧 but I couldn’t just leave all my clients hanging.

It got me thinking about mirror neurons which essentially fire in the same part of the brain as if you were the one receiving if you use the power of visualization. What do you notice when you visualize yourself receiving this bodywork session?

I hope this gives you some low back pain, hip pain, and SI joint pain relief or at least leaves you feeling calmer. Bonus points if you go grab your foam roller/massage ball and do some actual myofascial, deep tissue, and trigger point therapy on yourself. Follow my page and go check out the self massage videos I have posted to help you relieve pain at home.

Put any questions or requests in the comments!

Save for later

You might be surprised but the way you walk and tension in your feet can ripple up into your knees, back, and even all the way into your neck contributing to tension and pain in your whole body. Think plantar fasciitis, knee pain, ankle issues, SI joint pain, sciatica, low back pain, mid back, shoulder pain, and even headaches.

Our feet are our foundation, so let’s make sure we have a solid and mobile base to support, propel, and keep us pain free. This is great for anyone who stands a lot for work, plays sports, hikes, or just the average Sam/Sally.

Grab your massage ball (or lacrosse ball) and spend 2-5mins on each side. This plus practicing foot movements and walking barefoot and making sure you don’t wear shoes that impair your foot movement for too long will help relieve pain in your whole body.

Save and follow along for more tips to relieve pain at home using simple tools like a massage ball and foam roller. Put any questions or requests in the comments

Now Accepting New Massage & Wellness Clients

We specialize in working with:

Moms & moms to be
Healthcare workers
Artists
Musicians
Desk workers
Teachers
Neurodivergent & ADHD
Those who understand
the holistic benefits of massage

Fall Special:
120min: $200
90min $150
75min: $125

Link in profile to book

All inclusive pricing, tips are not accepted and all tools such as aromatherapy, cupping, C*D lotion, scraping, and hot towels are provided at no extra cost. At Stepp Above Massage & Wellness we work primarily with women. Men by referral or application only.

Noblesville, Fishers, Westfield, Cicero, Indianapolis, Indiana.

Meet our new licensed massage therapist with over 10years of experience, Mary! Reserve your session today, spots are filling up fast.

Mary offers sessions to:

Moms & moms to be
Healthcare workers
Artists
Musicians
Neurodivergent & ADHD
Those who understand
the holistic benefits of massage

Fall Special:
120min: $200
90min $150
75min: $125

All inclusive pricing, tips are not accepted and all tools such as aromatherapy, cupping, C*D lotion, scraping, and hot towels are provided at no extra cost. At Stepp Above Massage & Wellness we work primarily with women. Men by referral or application only.

Noblesville, Fishers, Westfield, Cicero, Indianapolis, Indiana.

Your TFL needs some TLC. I’ve heard countless times people say not to role the IT band but if you know how to do it right, this is a pain relieving super tool and one of my favorite self-care techniques to relieve low back pain, hip pain, and knee pain at home.

Where we feel the pain is often not actually where it is coming from. The back of most bodies is over stretched and the front side is tight. Massaging the back feels good in the moment but it doesn’t usually relieve anything. Releasing muscles on the front of the body gives much more benefit. Now we have to consider WHY are these muscles getting tight/trigger points in the first place. This often stems from posture, gait, work, hobbies, and the psoas is actually very much connected to your nervous system, emotions, and sense of safety. So this is a great technique to relieve low back pain but it isn’t going to fix it because it isn’t addressing the root cause. Still a wonderful technique to manage pain from home while you start to explore the other possible root causes of low back pain in your life. This is not medical advice.

Let me know if you have any questions or requests in the comments. Save this video for later and make sure to actually try it and follow for more techniques to build a self care toolkit & relieve pain at home.

SAVE FOR LATER

This is another great technique to help relieve low back and hip pain. I would recommend trying the other techniques on my page to get deeper into the glutes, QL, hip flexors, and abdomen: some of the main muscles that contribute to low back pain.

Learning partner massage is a wonderful way to help each other relieve stress and manage pain from the comfort of your own home. My husband and I help each other with headaches, low back pain, knee pain, shoulder pain, etc. Partner massage is also a great way to spend quality time.

If you don’t have a partner, a foam roller and massage ball work perfectly.

I share self massage and partner massage techniques & wellness tips to take pain relief into your own hands because you can’t always make it into a professional when you’re suffering/in pain.

Should’ve hooked up my mic for the audio quality but I forgot them at my studio 😢 I’ll post another version of this technique with a voiceover.

Check out my page for more pain relief videos and put any requests or questions in the comments.

Massage therapy + physical therapy = less pain, better movement, and confidence.

Especially for hypermobility, joint pain, range of motion and longevity.

Massage therapy is wonderful but it only addresses part of the issue. We can consistently release tension and trigger points but they keep coming back. Nothing changes if nothing changes.

Frozen shoulder, posture, back pain, SI joint pain, sciatica, & more can be relieved tremendously by pairing massage (professional or use a foam roller to do it yourself) and PT.

For me, I notice off and on SI joint pain, low back pain, and shoulder rounding. Rachel and I have been working together for the last few months and I love how detailed and customized her cues are. From the outside, any rando would think my form is good but internally I felt like I wasn’t engaging the right muscles. With educated eyeballs on me, now I’m feeling it in the right places.

So many people exercise or live on top of imbalances. When they start to feel pain they reach for the quick fix but it’s going to keep coming back unless you address the underlying issue: habits, lifestyle, posture, gait, & repetitive movements. Yes it requires effort, it’s good for you and you’ll feel better.

PT

Massage & bodywork really can help relieve pain and the good news is you can do self massage or partner massage from the comfort of your own home. Check out this technique that got over 2million views and hundreds of comments about how much this helps. Save & send to try with you partner.

No partner, no problem. I have tons of self massage videos using a foam roller & massage ball to do myofascial release and trigger point therapy. Hip pain, low back pain, SI joint pain, sciatica.

Follow along for more self/partner massage videos and self care tips to take pain and stress relief into your own hands!

Fun fact: I originally wanted to go to medical school but in my premed program I realized I didn’t want to be restricted by the medical and insurance system. I’m much more passionate about health education and preventative medicine.

So here I am, I own a massage therapy and wellness studio in Noblesville, Indiana where I primarily work with clients on nervous system regulation, pain relief, and whole body wellness.

Learning about fascia and the role it plays in stress & pain is a vital part of my work. Fascia is a thin, strong layer of connective tissue that wraps around and supports every muscle, bone, nerve, and organ in the body. When you face physical or emotional stress, this tissue tightens up, loses its ability to glide, and can cause mobility restriction and pain.

Fascia is packed with sensory nerve endings, making it very sensitive to pressure and tension. Restrictions in the fascia put pressure on nearby nerves and tissues, creating ongoing pain that feeds back into more stress. The good news is that fascia is easy to treat via professional myofascial release, self massage using a foam roller/massage ball, and stress reduction techniques. Check out my page for a bunch of wellness & self massage videos to take pain relief into your own hands. Download the free guide to create a self care toolkit while you’re at it!

The recipe I was cooking is chicken chukauni from a recipe by withwendyandshannon. It was delicious. I made a vegetarian chickpea version and meat version.