Tapering and Massage
Marathon season is upon us once again, the roads and parks are full of people training hard for one of the longest races of their lives. Here in the South East we have the Brighton Marathon on 6th April 2014 and of course, the famous London Marathon on 13th April 2014. By now, competitors will be doing some long runs before they taper off their training in preparation for the big day.
Anyone for tennis? How massage therapy can benefit tennis elbow
Tennis elbow is a condition that is not usually anything to do with tennis, most sufferers of tennis elbow have probably not been near a tennis racket since school! Tennis elbow is in fact the term for a condition known clinically as lateral epicondylitis. Pain is felt around the outside of the elbow, around the outside of the upper forearm and is most keenly felt when lifting or bending the arm. People with tennis elbow may also have difficulty in gripping and twisting the forearm - such as holding pens or opening a jar or turning handles, they may also have having difficulty extending the forearm
Shin Splints
‘Shin splints’ is often the generic term used for lower leg pain, but when accurately diagnosed, shin splints are known medically as medial tibial stress syndrome (MTSS). This condition refers to pain in the shins, the front part of the lower legs, and is an inflammation of the connective muscle tissue surrounding the front of the tibia. The pain is commonly brought on by strenuous activity, especially stop-start sports such as tennis and basketball, as well as running on hard or uneven surfaces. Dancers also commonly suffer with shin splints. It is never advisable to run or dance through the pain of shin splints as this can lead to stress fractures of the bone - shin pain is an indication that there is already damage to the muscle and/or bone therefore exercising further can cause more intense pain, longer recovery and more damage to the area. Shin splints are often seen with people who have ‘flat feet’, this overpronation involves excessive rolling inwards which can cause the tibia to twist or the lower muscles to over-stretch. Those people who lean forward, or back too much or those that run with their toes pointing inwards may also be prone to shin splints. Women also have an increased risk of complications from shin splints (stress fractures) especially if their bone density is less, which occurs in osteoporosis.
Back to the Routine - 5 Reasons Why Massage Could Benefit You!
The children are back at school, the summer is drawing to a close and most of us have probably taken our holidays. It’s back to work, the routine and the onset of winter to look forward to. With this in mind, some of you may have decided to start a new fitness programme, taken up a new hobby or decided to get stuck into work after the lull of the summer. So why should a regular massage be part of your weekly routine?
The Voice
Based in the heart of theatreland, in Covent Garden London, many of my clients are dancers, singers and actors who often perform to gruelling timetables in some of the most prestigious venues in the world. It is therefore essential that their bodies and voices are in peak condition at every performance. As well as using deep tissue massage, sports massage and massage specifically for dancers to ensure their body is at its physical best, I can also offer voice massage therapy. I am the only trained Voice Massage Therapist in the country, able to provide this unique treatment.
Repetitive Strain Injury (RSI) and the benefit of massage
Repetitive strain injury (RSI) occurs in the body when repetitive tasks, exertions and sustaining awkward positions causes injury to the musculoskeletal and nervous system, this can often be occupational. It is most commonly seen in the arms, hands and fingers from using the computer keyboard and mouse. RSI is the term used to describe a number of conditions of the muscles, tendons and soft tissues due to the repetitive use of that part of the body. Unfortunately, RSI is not like a strain from a sudden injury or accident, it is usually a condition which lasts much longer and takes more time to ease the pain. RSI is not to be confused with an overuse injury which is when muscles and tendons are used excessively, ie when running and preparing for a marathon. Unlike RSI, overuse does not involve the constant repetition of the same movement.
Nervous About Massage
Having been a professional massage therapist for many years I sometimes see people who become self conscious before, and at the beginning of the massage session - this is very often when clients are new to massage or myself as a therapist. In this weeks blog I look at some of the embarrassing questions that you may have and hopefully I will be able to provide some reassuring answers. The massage therapy sessions I provide are completely professional and tailored to your needs accordingly
Post Marathon - how massage is integral to recovery
The Virgin London Marathon is nearly upon us, athletes will be planning their training and race tactics thoroughly and with care. However, it is just as important to plan your post marathon recovery to ensure that injury is dealt with or avoided, and your body heals itself as efficiently and quickly as possible. It may seem very tempting to do very little after running the 26.2 miles, the ultimate test to the body, but evidence shows that reverse tapering is probably the best training for recovering from such an enduring race - ie a mirror of the training that you did preceding the marathon day. Some people say it takes two to three weeks to recover from a marathon, or one day per mile ran. We know that nutrition, exercising carefully and massage all play an important part in helping the body repair itself and getting ready to train for the next event or fitness goal!
Preparing for the London Marathon? Don’t forget a massage!
The Virgin London Marathon is only a few weeks away, on Sunday 21st April 2013, and whether you are an experienced athlete or you are running this great race for the first time - there is no doubt that you will be in full preparation for this arduous event. It is likely in the months and weeks leading up to the big day, competitors from all over the country (and world) will have been following both a strict training fitness programme and altered their diet accordingly. In these last few weeks left before the race, it is advisable to ‘taper’ your training in full preparation for a healthy peak performance on the day. Tapering means slowing down your training in intensity and distance to allow the body and mind to rest; this has huge beneficial effects by reducing the risk of injury and allowing the muscles to store important carbohydrates for the marathon day.
Plantar fasciitis - a pain under the heel
Plantar fasciitis is a painful condition which is caused by inflammation of the soft tissue at the bottom of the foot, known as the plantar fascia. The plantar fascia connects the heel bone to the toes and supports the arch of the foot as well as acting as a shock absorber. Plantar fasciitis feels like a sharp, stabbing or a burning sensation at the back of the arch of the foot, or under the heel, especially after rest. Most people feel it keenly after a nights sleep and after a long period of inactivity, such as office work. After moving around for a few minutes the pain usually disappears but only to return after the next rest. Membranes (or fascia) surround every muscle fibre in the body and are even tougher and thicker at the bottom of the foot - when these get damaged or slightly torn the body tries to heal the area when you are off your feet. The pain is felt after periods of rest because returning to your feet can pull on the fascia and re-tear the damaged area. Your body gets used to this stress and so the pain disappears after a few minutes - but the damage to the bottom of the foot is still there!
Frozen shoulder
Frozen shoulder is also known as adhesive capsulitis or shoulder contracture and is a disorder of the shoulder capsule; the connective tissue surrounding the joint of the shoulder becomes stiff and inflamed which restricts motion and causes chronic pain. Unfortunately this disabling condition usually lasts a long time, some people get better over 18-24 months but for some the condition lasts several years. Patients report that the pain is worse at night, in colder weather and sudden jerky movements can cause onset of acute pain and cramps which last several minutes.
Sciatica – and how massage therapy can help
Sciatica is the name given to pain caused by compression and irritation of the sciatic nerves. The sciatic nerve is the longest nerve in the body and runs from the pelvis down both the left and right side of the buttocks, down the legs and to the feet. The pain caused by this compression and irritation manifests itself in the lower back, buttock and various parts of the leg or foot. As well as the pain, which can sometimes be quite severe, some people may suffer from muscle weakness, tingling (pins and needles) and difficulty controlling or moving the leg. Shooting pains from the leg may make it difficult to stand up. Typically, sciatica is felt down one side of the body, lasting from a few days or for months. Sciatic pain lasting more than 6 weeks is considered to be persistent, or chronic, sciatica.
Runner’s knee
Before I treat a person it is essential that I have a clear and full understanding of what the problem is. Each client is treated individually but as a general guideline, most knee-pain disorders are helped with techniques that reduce tension in the quadriceps muscle group (thigh muscles). PFPS is greatly helped by deep tissue massage which can be applied to the soft tissue around the patella (knee bone). The benefits of a regular sports massage includes aiding mobility, increases energy levels and can also speed up the healing process after injury. Sports massage is used to enhance strength, performance and speed in athletes and to remove toxins and lactic acid after exercise. Many different movements and techniques are used in sports massage. Examples of these techniques include Classical Massage Strokes; effleurage (stroking), petrissage (kneading), compression, friction, tapotement (rhythmic striking), vibration, gliding, stretching, percussion and trigger points.
A pain in the neck
Last week we had a look at non-specific lower back problems and how massage therapy can help relieve the pain. Of course, when treating a client with a painful lower back I would always consider the whole body and this is the same as someone who complains of a stiff neck. Often, both head and neck strain is caused by tension in the supporting muscles of the neck and this can be because of either physical or emotional stress. This makes the muscles feel tight and uncomfortable and the pain is most often felt in the upper back and back part of the neck. You may experience tension or stress headaches which can cause discomfort; this often spreads from the upper back and neck over the head. It can feel like something is pressing on the top of your head or being wound tightly around it. Tiredness, too much screen time and the pressure of deadlines all put our muscles under pressure - not just the muscles in the neck and back, but our eyes, too. Read here how the symptoms of stress can be relieved with massage.
Back problems? Have a massage!
Unfortunately back pain is common and affects most people at some point during their lives. It is often triggered by lifting something incorrectly, sitting badly, sleeping awkwardly, bending, having a fall, stress or from sustaining a sporting injury. This is known as acute (sudden onset) lower back pain. In most cases it is not due to a serious disease or a chronic back problem. Chronic back pain is measured by duration - pain that persists for more than 3 months and is often progressive. As with acute back problems, the cause of the pain can be unclear and this is known as non-specific lower back pain. The pain can range from mild to severe. This is the most common form of back discomfort in adults and the type of back problem I often see and treat regularly.
Are you sitting comfortably?
Are you slumped over your laptop reading this? Or hunched over your mobile phone? Perhaps you are at the end of a long day and are leaning back in your seat because your lower back has started to ache. Sitting at a computer all day can take its toll on the body which can lead to back pain, neck pain, knee pains and sometimes a tingling of the hands and fingers. With prolonged bad sitting habits, this could easily turn into Carpal Tunnel Syndrome. In this blog post I will have a look at how you can maintain good posture and be comfortable at your desk all day.
professional Associations and bodies
Being a massage therapist I belong to a number of associations and bodies, governing bodies that is, which can help give assurance to clients. As a therapist who is registered, you can be confident that I have been assessed and meet the national standards of competence and practice and thereby enhance your safety. The Complementary and Natural Healthcare Council was set up with government support to regulate not only massage therapy, but all complimentary therapies.
Staying healthy this winter – have a regular massage!
Massage actually helps the body maintain an overall level of health; it stimulates the nervous system, blood vessels and lymphatic system, and is associated with general relaxation, wellbeing and a significant reduction in stress – as we have touched upon in my previous posts. The release of adrenalin which occurs when the body is anxious or stressed stimulates the production of cortisol; a chemical associated with increased levels of body fat and diminished immunity. Regular massage promotes relaxation and deeper breathing which can in turn can reduce anxiety, blood pressure and the heart rate in the body. Massage is known to stimulate the release of endorphins in the body, which in turn stimulates the immune system. A healthy immune system is crucial in staving off infections which are spread by being in contact with people.
Self-massage techniques to relieve tension
What if you do not have the time or the money for regular massages? Today we are going to look at some self-massage techniques that you may find useful in releasing tension; and although helpful, do not replace a full body massage.
Stress - and how massage can benefit you
We all feel stress at certain times in our lives, some of us being able to deal with stress more easily than others. Many of us recognise the feeling of stress; say when a deadline is drawing near, exam time, death or illness of someone close in your life or having financial worries. Stress can come in many forms with the sufferer showing symptoms of some, or all of the following:
Increased heart rateIncreased blood pressure
Headaches
Stiff neck and shoulders
Lower back pain
Fast breathing
Sweating
Upset digestive system