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Showing posts from tagged with: massage
10 top tips for Cyclists
10 top tips for Cyclists
Common injuries in Cyclists include knee, lower back, neck and shoulder
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Make sure your bike is suitable for the type of riding you are doing
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Make sure your body fits the bike
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Have a great pedalling technique
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Vary your riding from day to day
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Stretch and activate, slow build your effort as you start your ride
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Target sleep, stress, diet and alcohol
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Eat well especially during and after a ride of 2 hours or more
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Have a strong and consistent recovery routine
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The recovery ride – An easy one our ride at high cadence and low power is essential to good recovery after a hard day.
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Massage
Novel ways you can boost your immune system this winter
Smile: you are less likely to catch a cold if you are happy and relaxed
Let it go: anger creates a stress response that affects your hormones, neurotransmitters and gut flora (where 80% of your immune cells live)
Walk in the park, bush or beach: spending time in a green space boosts immunity by switching on the para sympathetic nervous system (rest and repair state)
Sleep
Yoga or Pilates: bending and twisting is a natural immunity booster
Socialise
Bounce: get on the trampoline or rebounded to flush the lymphatic system
Massage: even a self massage 5 minutes per day prior
Breathe: slowly and gently. Your breathing should be silent and invisible.
Spend some time in the sunshine
Move: don’t sit for more than 1-2 hours at a time
What is the difference between a relaxation massage and remedial massage?
What is the difference between a relaxation massage and remedial massage?
Some people, when they think of massage, think of only one style of massage. They aren’t aware that there are different styles of massage that have different purposes and can help you in different ways. Two of the most common styles of massage are Relaxation massage and Remedial massage. Some people may have heard of these two massage styles but aren’t quite sure what the difference is?
Relaxation massage aka Swedish massage
The main focus of a relaxation massage is to de-stress, calm and relax the mind and body. It’s a less specific form of physical therapy than remedial massage in regards to pain relief, but is still very therapeutic especially with the busy lives we live today, as it is great at relieving the stress that is held in the body and the mind. This massage style aids with your mental and emotional health, as it calms the mind and settles the nervous system. Relaxation massage provides a general loosen up, encourages blood flow throughout the body, and helps boost the immune system by stimulating the lymphatics. Relaxation massage is great for people who’ve had a stressful week/month, as it allows the body to catch up and recharge. A relaxation massage treatment will usually involve flowing strokes and kneading, performed at your chosen pressure. It’s a pain free therapy and an effective way to de-stress and relax the mind and body.Remedial massage
The intention in remedial massage is to ‘remedy’ the body. This style of massage holistically looks at the entire body, with its focus being treating pain, structural dysfunctions and helping in injury rehabilitation. Remedial massage therapists use assessments and tests to find out what structures are causing your pain or your postural dysfunction. Usually muscular pain such as low back pain, is caused by either weak muscles, overactive muscles or compensating muscles. Once the remedial therapist has found the cause of your pain/discomfort, the massage will then be focused around treating the muscles that are causing the pain in your body. Therefore remedial massage is specifically tailored to each individual unlike most relaxation massages. A remedial massage will involve a variety of techniques, targeting specific muscle groups. Some techniques include trigger point therapy, PNF stretching, Myofascial release and muscle stripping. The pressure in remedial massage can be at times deeper than in relaxation massage, but always working in what is tolerable for the client. People who will benefit from a remedial massage include anyone who is experiencing muscle tension, or anyone experiencing acute or chronic pain, some examples being low back or neck pain. Like relaxation massage remedial massage is also beneficial at stimulating blood flow throughout the body and assisting in toxin removal. Although remedial massage may not be considered as relaxing at a relaxation massage, it’s still very effecting at calming the mind and body. Especially seems as remedial massage treatments can take away your musculoskeletal pain, which has a direct effect on your mental and emotional state. Both styles of massage are very therapeutic and beneficial. Depending on the individual and their current circumstances, a relaxation massage or remedial massage will be most suited. If you’re feeling stressed and exhausted a relaxation massage is going to be most valuable. If you’re experiencing musculoskeletal or neural pain and tension, or need help in regards to strength or flexibility, then a remedial massage is going to be most beneficial. If you are still unsure of what massage treatment will support you the most, contact Pottsville Physio today to talk to their massage therapist who will help advise you. Rosie Rayner Dip RM Ad Dip STT
How regularly should I get a Remedial Massage?
How regularly should I get a Remedial Massage?
The frequency in which one should get a Remedial massage will depend on a few factors. Such as if their pain or postural issue is a long standing chronic condition, or a new acute injury. Also, lifestyle factors will vary depending on the individual, and this will affect how regularly remedial massage would be recommended. A new Injury (acute): A new injury or pain presentation can usually be treated within a few treatment sessions, with each treatment session being 3-7 days apart for most effective results. It’s good to get a few sessions in consecutively. Long-standing conditions (chronic): Whereas a long-standing condition will usually entail a series of treatments to return the area back to balance and normal functioning. This is because chronic conditions have had a longer time to set in a dysfunctional way and therefore need a longer time to correct. Also, chronic pain often has a few areas involved due to compensation patterns, so the resolving on pain in one area may lead to the next compensating area involved. With long-standing conditions, a number of weekly massages are recommended for best results, which can gradually be spaced out in frequency until a maintenance stage is reached. Maintenance Massage: Ideally, a maintenance remedial massage should be performed regularly. Maintenance massage is usually recommended on monthly basis, or at times quarterly (so around four massages per year), depending on the individual. This is to promote mobility, strength, improved muscle function, and to stop conditions from becoming painful and problematic. To put things in perspective, most people service their car every year, what about your body? Do you service that regularly? It’s your most important vehicle! Individual factors and Lifestyle factors: However, everyone's an individual so their needs will be a little different depending on their lifestyle, but it’s safe to say that regular remedial massages work best. Lifestyle factors like jobs that involve repetitive movements, or an individual’s sport and recreational activities all play a part in how regularly they’ll require remedial massage. For example, someone who plays competitive sport might need more regular remedial massages so that they can perform at their best. Factors such as age and health status also play a role on how frequent remedial massage would be recommended. For advice on what’s best for your body’s needs, ask your remedial massage therapist today how regularly you should have a massage to function optimally. Rosie Rayner Dip RMT Ad Dip SST