Although the title Sports massage suggests its limited to ‘sporty’ or athletic people, this is simply a misconception.  Sports massage addresses the muscles and soft tissue in the body, aiming to reducing aches & pain getting you to your optimal posture, avoiding future injuries.

A sports massage is beneficial for everyone, from professional athletes to office workers.

Benefits of massage

Sports Massage has so many benefits for the body helping you both physiologically & psychological.

• Improves Range of Motion– Massage helps to improve range of motion in the muscles by removing adhesions, decreasing tightness in the muscles & increasing tissue elasticity.
• Increases the usage of Muscles– Massage helps to reduce tightness in the muscles as well as scar tissue & adhesions, all of which restrict the muscles capabilities.
• Speeds Recovery after Injury– Massage improves blood circulation which helps to aid recovery. Removing of waste products in the soft tissue & replenishing with blood filled with oxygen and nutrients.
• Reduces Scar Tissue– Massage can be used to help realign scar tissue, decreasing the appearance and improving the movement possibilities around the scar.
• Increases Confidence– Massage can be used before an event to ease any aches and pains from training and to give you confidence in what your body can do.
• Increases Self-awareness– Through the touch of a massage you will discover any areas that are tender, tight or weak. This in-turn will give you an understanding of how your muscles behave and how you can adjust your training.
• Increases Energy Levels– Massage increases blood flow in the body. The blood delivers oxygen to the muscles which we need for energy.
• Enhances Performance– Due to all the benefits above you will also see an improvement to your chosen field of sport. Better range, better muscle capabilities with more awareness of whats going on in you body.
• Reduces Heart rate & Blood Pressure– Massage helps to turn off the sympathetic nervous system (flight & flight) & encourages the parasympathetic nervous system (involuntary) this creates a resting response in the body, lowering heart rate and blood pressure.
• Increases Blood flow–  Massage increase blood flow to the muscles, bringing oxygen and nutrients to the tissue and removing of waste products.
• Reduces Pain– Reducing tension & removing of waste products in the soft tissue helps to decrease pain temporarily. Realigning posture & mis-balance in the body helps to decrease pain for the long run.
• Aids Relaxation– Massage reduces pain & relaxes the muscles which in the turn helps clients to relax.
• Improves Mood– Massage increase the feel good hormones oxytocin and serotonin meaning you always leave feeling better than when you came in!
• Reduces Stress and Anxiety– Massage increase those feel good hormones, it also inhibits the stress hormones cortisol and adrenaline helping to reduce stress & anxiety. When someone has a chronic issue the condition itself can cause anxiety and stress, massage helps to reduce the pain and symptoms of the condition as well as allowing relaxation reducing the anxiety associated with the condition.
• Improved Sleep– By reducing anxiety, pain and allowing some time for relaxation, massage will help you to get a good nights sleep.

The Importance of Assessment

Every treatment will begin with an assessment be it watching the way you walk, your posture or range of your muscles. By assessing the body your therapist is able to determine any muscle imbalances in the body, they can then use techniques to address the imbalance aiming to create more symmetry in the body.

What we are looking for 

• Strong and Short muscles
• Weak and Long muscles

The assessment helps to identify the muscles that are strong, short & working too hard, and those that are weaker, longer & not quite pulling their weight. By giving length to the short muscles & strength to the weak muscles we can begin to create more of an even balance within the body, preventing further mis-balance and future injuries.

Home Care & Rehabilitation

A big part of seeing results is your home care plan. A Sports Massage is a short amount of time in your week/ month, to be able to see results that last, it’s important that you keep up with your home care advice.

Something we are very proud of at TurnAround Therapy is the support and advice we give our clients after their treatments. Every client receives a tailor made home-care plan of stretches and strengthening exercise’s that helps to guide them, so they are confident in their own rehabilitation enabling them to continue their recovery at home.

At TurnAround Therapy everything is always about you the client, with extensive consultation & assessment we are able to work on any areas that are your focus whether you want to increase you range of motion, recover from and injury & pain or reduce tension in the body. TurnAround can help you get to your end goal.

Plantar Fascia is the connective tissue that covers the sole of the foot connecting the toes to the heel and give support to the arch of the foot. This fascia absorbs a lot of shock while we walk and move, which can cause it to become inflamed when irritated. When inflammation is present along with an ache or shooting pain in the sole of the foot this is the condition called Plantar Fasciitis.

Plantar Fasciitis can affect anyone but it common for 3 types of people

• People that par-take in durational exercise. Such as runners, dancers, basketball players & tennis players.
• Older athletes.
• People who are over weight or obese.Suddenly increasing your level of physical activity can cause the condition to flare up as well as over-stretching or partial tearing of the fascia, so always be cautious when stretching with an injury. Take it slow and don’t pushing yourself too far.
  

  Stretches You Can Do at Home To Relieve Pain & Inflammation

1.Kneeling Fascia Stretch

This exercise helps to stretch out the plantar fascia that cover the sole of the foot. By stretching the fascia it helps to relieve the irritation plantar fasciitis causes to your foot and heel by reducing the pull the fascia has on the calcaneus (heel bone).

2. Achilles Stretch

This exercise helps to stretch out the Achilles’ tendon at the heel. Chronic plantar fasciitis responds well to a lengthening of the calf as when the Achilles’ tendon is looser it takes some pressure off the heel bone. This is a great preventative stretch for the condition as well as a great stretch to ease the pain.

3. Towel Pull

This exercise is a combination stretch, targeting both the calf muscles & the plantar fascia. This is a great warm up stretch for anyone who is prone to Plantar Fasciitis such as runners.

4. Self massage

The number one way to relieve pain is to massage the sole of the foot. Using a frozen orange is one tool you can use, as the cold will also help to ease the inflammation. If in the acute phase any deep pressure should be avoided. Apply ice and rest!

Alternatively you can go see your local sports therapist to get a deep tissue massage & advice on how you can treat it at home.

There is a lot of confusion of whether to apply ice or heat to an injury. The best way to remember is to think. Ice is for Injury, Heat is for Muscles

Ice Application

Ice helps to reduce inflammation, heat, redness & swelling.

Inflammation is the body’s natural response to protect an injury, but it can cause pain and limit range of motion. By applying ice to an injury it reduces the amount of inflammation resulting in less pain.

Heat Application

Heat helps to take the load off issues like muscle aching, stiffness, muscular tension, trigger points & chronic pain.

*Pain that is chronic is any pain that has been present for more than 12 weeks. When you suffer from chronic condition it causes pain, anxiety & stress due to the long nature of the condition. By applying heat to chronic pain it helps to soothe the muscles & the nervous system.

When not to Ice or Heat

Both ice and heat have the opposite effect on the body, so it’s important you use them correctly. Ice will make muscles tight & stiff and heat will make inflammation worse, both of  these situations are not good for your body when using incorrectly.

They are both useless if they are not required, for example; if you are shivering cold it isn’t wise to then add ice to the body as the brain will see it as a threat and will cause more pain.

If in doubt

If your unsure that you injury is muscle based or not, the best port of call is to ice the area the first few days after injury to reduce the inflammation, once the inflammation is visibly less switch over to heat.

At the end of the day its your body so you need to do what feels right for you, if you don’t like it, switch it.

Also known as Medial Tibial Stress Syndrome, Shin Splints are a common condition for athletes, runners, tennis players and dancers. Shin splints is a pain that is located below the knee and along the shin bone, it can either be on the outside of the shin (anterior shin splints) or the inside (medial shin splints).

It presents itself as either a sharp pain or dull ache in one or both legs. Another signal for Shin Splints is a pain that increases after exercise or when you touch the area, the pain will decrease with more rest.

Common Causes

Shin Splints can be caused by a number of factors, the most common being a sudden increase to your training. If you don’t slowly build your training especially for seasoned runner’s who are constantly changing the amount of mileage they cover, you can put the muscles under extra strain when you fluctuate, upping your mileage too quickly. Other Causes are

-A lack of warming up
-Not getting enough rest
-Landing on hard surfaces
-Poor or ill-fitted footwear
-Tight/short achilles tendon
-Poor or incorrect technique
-Bio-mechanical issues with foot movement
-Previous injury affecting your moment pattern

Treatment

If you have Shin Splints there are definitely things you can be doing to help your body recover quickly.

1. Stretching helps to reduce the tightness in the muscle and in-turn minimises pain. The series of stretches above are great ways to stretch out the muscles at the front of the leg (Tibialis Anterior & Posterior).
2. Rest will be the best cure for your pain! Hard to hear when your in training but it will always be your first port of call.
3. Applying ice will help to minimise inflammation and reduce pain when it first appears . Apply for 20 minutes every 2 hours.
4. Only return to your sport when the symptoms have resolved themselves. This can be anywhere from 2-4 weeks. When you do get active again build up your training gradually, starting slow and building up intensity over a 6 week period.
5. Try to keep to a softer terrain as it will reduce impact on the feet and help prevent further injury.
6. Look at your footwear, it’s probably the time to invest in some well fitted shoes.
7. Throughout your recovery period and as you build up your training try to get regular massage. Massage helps to reduce pain, increase the length of muscles & decrease your recovery time. Meaning you can get back to being you quicker.

Cyclist are in a vulnerable position for injury’s due to the repetitive nature needed to propel the bike forward.

For those who par-take in big rides at the weekend or those that cover a couple miles on their daily commute, a good home care routine is needed to prevent injuries from happening.

The best place to start, when considering injuries with cycling is the set-up of your bike.

Bike position

The way your bike is set up can have a huge impact on your body. Get it wrong by an inch and you can be left with chronic pain.

If your bike is set-up incorrectly the most common place you will feel it is that Knees. Here is a guide to what your knee pain tell’s us about your bike set-up!

Book yourself in with a specialist to be properly fitted to your bike.

Self Care

We only have one  body so it’s wise to look after it. Here are some great self-care tips you can easily fit into your routine at home.

• Epsom salt bath helps to reduce muscle pain, tension & inflammation. The warmth of the bath will also help to ease aches and pains after a long ride.
• Foam Rolling helps to prevent injury & allows you to recover quicker because it helps remove lactic acid & scar tissue whilst improving mobility and flexibility in the muscles.
•  There are some great self massage tools out there, I use the P-nut or a lacrosse ball to self-massage my muscles and reduce tension.
• Getting a sports massage will help to reduce tension and ease pain, it will also help you become more in-tuned with your muscles, being able to care for them more yourself.
• Stretching is one of the best ways to prevent injury. You will see huge benefits from a few minutes of warming up and cooling down. Your muscles will thank you.

Stretching Tips

Stretching after cycling helps to minimise pain the next day, it also helps avoid repetitive strain injuries by keeping  your muscles long and lean, preventing a build up of tension.

If your tight for time, just a few minutes while your putting your bike away will change your body drastically. Try stretching with your bike or at your bike rack while you lock it up.

The main muscles you want to target are the muscles in the legs and hip, including; Quads, Calfs, Hamstrings, Adductors, Glutes & Hip Flexors. You will also benefit from opening the chest after a ride as your in a closed position that could affect posture of the shoulders if not stretched.

Event Rides

When your training for an event, your body is under much more strain then it is used to. This is the time you are most vulnerable for injuries. At TurnAround Therapy we have the Prudential package in place for cyclist during this time, to help them ease aches and pains before an event & to speed up the recovery afterwards.

Book your appointment here.

With the temperatures rising, it is set to be one of the hottest London Marathons to date. This can be dangerous when you have been training in the cold and have had little practice in the heat. Here are some of the best things you can be doing prior to Sunday.

Hydrate

Hydration is of the highest importance when the sun is shining. Dehydration will happen much quicker if your not vigilant on keeping your fluids up.This can cause dizziness, fatigue and disorientation… not ideal when your 15 miles in.
It also makes you more prone to severe muscle cramping which could be the difference between you and the finish line. You want to get your hydration levels up a few days prior to the marathon. This will help your body on the day,  try to get your urine to a light yellow colour in the days leading up.

Drink Electrolytes

Electrolytes are great as they increase the rate in which you absorb water, meaning hydration happens quicker! They are also important as you loose electrolytes when you sweat so need to have much more when its hot as you will be sweating much more. You can get electrolytes from sports drinks or you can make your own.Homemade Electrolyte Recipe
1/2 Cup Orange Juice
1/4 Cup Lemon Juice
2 Cups of Water (or Coconut Water)
2 tbs Honey
1/8 tsp Salt

Avoid Alcohol & Drugs

Alcohol is known for is dehydrating effect, making you need to use bathroom more. Drugs such as antihistamines and antidepressants also have the same effect. It is best to take these out of your routine in the days leading up to the race to give your body the best chance of becoming hydrated.

Get More Sleep

Think of the week before the Marathon as a bank, you want to build up as much as you can to get the most out of it. Rest and good nutrition is so important the week before the marathon as it will give you as much energy as possible on the day. This is of even more importance when the weather is hot! You can create a sleep bank by storing extra hours of sleep before an event which is proven to improve physical performance and cognitive function. A great tool if you struggle sleeping the night before an event due to nerves or excitement.

Dress Appropriately

It can be difficult when you have been in the cold and snow as you will be more used to thicker clothes and more layers. When it is hot you want to wear light clothing that isn’t tight or restrictive. Wearing paler colours reflects the suns rays, keeping you cooler.  You should always practice in your chosen outfit to make sure it is appropriate for you on the day and wont cause irritation. On this practice run try to choose a  day with similar weather conditions with water stops. This will replicate how you will be on the day, leaving you  feeling confident.

The most important thing to remember is to look after your body in the days leading up to an event. What you put in is what you will get out, so rest and hydrate to give yourself as much energy as you can for the day. Enjoy it!

When your injured it’s difficult to see past your pain and focus on your recovery. These are the things that you can do to help speed up your recovery.

Accept

The sooner you accept your injury and allow yourself to think positively the sooner you can begin to recover. Positive thinking has a huge impact on the body and will allow you to get to the past the negative impact of your injury.

Do your research

Every day your closer to your recovery. Try looking at athletes who have had similar injuries to you. Learn about their recovery process and rehabilitation, you will see there is light at the end of the tunnel.

Rest and Time

The healing process takes time and requires rest for the body. When you begin to feel improvements, take your time & keep yourself protected. Although you may be able to move more, you are still in the healing process so don’t over do it. Slow and Steady.

Maintain where Possible

If you temporally lose use of a limb or muscle these are still exercises/activities you can do to help maintain as much of its function as possible.

Any activity around the injured site is going to help as long as no pain is present… find what works for you and work with a good physiotherapist to give you confidence in the movement you can/ can’t do.

Self treatment

Ice helps to reduce swelling which in turn will you allow you maximum movement mobility and reduce pain.

Giving yourself light massage above the injury site is going to help with cell exchange and filling the area with blood & nutrients it needs to recover.

Comfrey also known as Knitbone, can applied to the skin as an oil or ointment, this can help to bring broken bones together. Arnica is also good to use for massage as it helps to reduce bruising and swelling, minimising pain.

Inactive < Active mind

If you cant keep active due to your injury, keep your mind active instead. This is the time to focus on that project you have never had the time to before, learn a language or write a novel. You can still achieve something amazing when your body isn’t 100%. Remember positive thinking!

You are what you eat

You want to be a lean mean healing machine so need to give yourself as much of the fuel it needs to repair and cut out the produce that is going to slow it down.

Max yourself out with good proteins such as nuts, seeds and beans and eat as many vegetables as you can to increase your nutrient intake.

The body heals best in an alkalise state, lemon water is great to alkalise the body and its tastes delicious. Avoid acidic food such as meats, high sugar foods, caffeine and highly processed foods. Avoid alcohol as it’s also highly acidic & put you in a dangerous position for re-injury.

Speak to your local nutritionist to give yourself the best idea of what to eat and to get a taylor made food plan around your lifestyle and recovery.

Soft tissue Work

Go to see your local physiotherapist for help & guidance on you rehabilitation back to normal function. They will give you stretches and strengthening exercises to do daily throughout the different stages of recovery.

A remedial massage will do you wonders, helping to encourage your healing process by increasing blood flow, kicking the cardiovascular system into gear to help with cell renewal as the site of the injury. They will also help with the trauma of the injury, assessing any compensation the body may be doing and work with the soft tissue to encourage a healthy heal.

TLC

You have to come first! At this stage of your injury you need to look after yourself with a big dose of tender love and care. It’s going to make the weeks of recovery a lot more easier and will help you keep smiling though your frustrations.