Pre-Event and Post-Event Sports Massage

Pre-event and post-event sports massage
Pre-event and post-event sports massage

Pre-Event and Post-Event Sports Massage

You spend days, weeks, months and even years training hard preparing for your sporting event and you have the attitude, dedication and determination it takes to achieve your goals.

You maybe trying to improve on last year’s time, be playing to win or just wanting to achieve your own personal goal.

Are you doing everything possible to achieve your optimal performance?

Pre-event and post-event sports massage will help you to perform at your optimal level!

The popularity and importance of pre and post-event massage is continuously increasing as more athletes are becoming aware of the physiological and psychological benefits. Sports massage is an effective addition to any training schedule regardless of whether you are a runner, triathlete, or any other sporting person.

Firstly what is Sports Massage?

Sports massage is the physical treatment of soft tissue combining a traditional manual therapy with a specialised scientific approach. Specialised techniques are practised to achieve optimal physical, physiological and psychological benefits.

Sports massage will enhance your physical performance irrespective of what sport you participate in. Sports massage can play a key role in the training for a sporting person and also benefit anyone who is physically active with a desire to enhance their health and wellbeing. It is a key component for the optimal maintenance of musculoskeletal health care and for the prevention and treatment of injury. It maintains good body health and is used for the treatment, recovery and prevention of sporting and non-sporting injuries.

Sporting activities can place unnatural stresses on our body but sports massage can quickly resolve problem areas that limit our range of movement and cause us pain. Sports massage is designed to be flexible and is tailored to the individual needs. It can be deep, stimulating and invigorating or soothing and relaxing.  Specialised techniques concentrate on both the superficial and deep layers of muscles, tendons and other soft tissue. It is designed to release muscle tension and restore balance to the musculoskeletal system.

During a sports massage the therapist will aim to gradually break down knots and adhered tissues releasing tension from muscles, tendons and ligaments to reduce pain and improve range of movement. Techniques such as stretching, myofascial tissue release, trigger point therapy and mobilisations are often incorporated into sports massage therapy as part of a treatment plan to obtain maximum results.

An experienced therapist who has a good understanding of anatomy and physiology can easily identify problems within soft tissues such as muscle and tendon tension, trigger points and scar tissue/adhesions. Sports massage can be a little uncomfortable at times, however this is far outweighed by the many benefits.

A sports massage can help the performer prepare for their specific competition or event by focusing on specific muscles and joints for optimal performance.

Pre-Event Sports Massage

Pre-event sports massage can be considered from two days to just two minutes before an event.

A professional sports massage therapist knows what muscle groups to concentrate on depending on the nature of the sporting event.

Ideally you should see how you respond to pre-event massage prior to an event that has no major importance to you. This will give the therapist a chance to develop the most suitable treatment and ensure you get the maximum recuperative benefit from the tapering-down process that should precede an event.

Deep massage in problem areas can take a day or two to recover so this is normally avoided from up to two days before an event; however situations do and can arise when this rule is broken.

Effects of Pre-Event Massage

  • Circulation and flexibility within the muscles is improved.
  • Warms and stretches the tissues reducing chance of injury.
  • Increases range of movement.
  • Aids psychological preparation by reducing pre-event anxiety and stress.

Massage just before an event is normally practised at a fast brisk pace to warm the muscle groups that will be used most.  Deep massage is usually avoided. Sports massage can be either administered over clothing or directly upon the skin.  The use of oil is often avoided as it could actually hamper performance.

Pre-event massage should ideally precede your normal warm-up stretching and exercises and never used as a substitute to replace them.

Post-Event Sports Massage

A post-event massage can be done immediately after activity and is most effective if done within 24 hours post event.

Fast recovery is the primary purpose of post-event massage.  After pushing yourself to the limits a sports massage will soothe and ease fatigued muscles and prevent DOMS (delayed onset muscle soreness).  It will assist a pain free recovery and return you to training with minimal soreness, inflammation and stiffness.

Post-event massage can identify injuries that may have occurred during the event, so therefore can be treated promptly.

Effects of Post-Event Massage

  • Blood circulation and lymphatic drainage is maximised to increase the removal of lactic acid and waste products.
  • Encourages the release of endorphins.
  • Lengthens muscle fibres.
  • Soothes tight muscles.
  • Mentally relaxes
  • Calms the nervous system

Body Maintenance

Regular sports massage helps to keep the body healthy and can prevent musculoskeletal injuries and problems by detecting muscle fatigue, postural imbalances, inflexibility and strains and sprains.

To book an appointment for pre-event or post-event sports massage please phone Maria on 07977 427644 or email Fit n Well using this link Contact Fit n Well, Stone, Staffordshire

For exclusive club/event bookings please do not hesitate to contact Fit n Well for further information.

 

Soft Tissues Injuries

Soft Tissue Injuries

Don’t Ignore Your Injury

Many of us will put up with pain, try hard to ignore it and even ‘tough it out’ only to end up wishing and regretting that we hadn’t acted sooner.

Appropriate treatment now will enhance your chances of a fast and full recovery and reduce the likelihood of injury recurrence.

We are all at risk of sustaining an injury just through normal daily activities such as work and leisure, but for those who participate in sport and train hard, the risk of injury increases.  Musculoskeletal injuries such as overuse injuries, strains and sprains are very common, so when should we stop ignoring the signs and symptoms of injury?

Don’t ignore your injury if:

  • Pain alters your ability to function.
  • Inflammation of the affected area hasn’t reduced after 2-3 days.
  • If the pain is worsening.
  • You experience numbness/loss of sensation (does not have to be in the affected area).
  • The affected area becomes red and feels hot.
  • There are open wounds or grazes.
  • An old injury begins to hurt or ache.
  • You are unable to bear weight on the affected area.
  • Any physiological body function is affected.
  • Feel sick, dizzy and/or faint
Pain doesn’t always mean that you have an actual injury, sometimes it’s simply from over exertion or using muscles that you don’t usually use. Common sense and professional advice will help!
Ignoring your injury could result in you having to take more time off work, missing out on leisurely events or not participating in an event or competition that you had planned for months.  After all the effort, dedication and hard training the outcome could end in sheer frustration and disappointment.
Of course, sometimes you can get away with overstepping the line, but every time you do, you risk prolonging or worsening your injury.

 

Reasons for getting your injury assessed and treated:

  • Sometimes pain is not directly related to the effected area, it may be caused by something else (referred pain).
  • Inflammation can cause tissue damage resulting in long term injury or a chronic condition.
  • Untreated injuries can cause a build-up of scar tissue which can adhere to bone or neighbouring tissue.
  • To avoid further reduction of range of movement.
  • To avoid developing compensatory movement patterns that can create further problems.
  • Faster recovery.
  • Prevention of further injury.
  • Appropriate and effective rehabilitation.

Please note that if you have received a head injury, impact injury, fracture, dislocation or any severe injury then you should seek medical advice from your GP or nearest hospital immediately.

Fit n Well specialise in the prevention, treatment and rehabilitation of musculoskeletal injuries and conditions that have been sustained through sport, work or leisure.

If you would like to make an appointment please contact Fit n Well on 07977 427644 or email us using the link Contact Fit n Well

Sports Therapy at Fit n Well, Stone Staffordshire

Shoulder Injuries

Shoulder Injuries

Shoulder injuries are one the most common types of injury sustained through strenuous activity or general overuse.

Below are some of the most common shoulder injuries and conditions that most of us will experience at some time.

Rotator Cuff Injuries

The Rotator cuff is made of four thick fibrous tendons connecting muscles from the shoulder blade (scapula) to the upper arm bone (humerus). The rotator cuff muscles (supraspinatus, infraspinatus, teres minor and subscapularis) provide stability for the shoulder by securing the head of the humorus (upper arm bone) firmly in the glenoid fossa (ball socket joint of shoulder).  On top of the shoulder joint is a bone called the acromian and in the space between the shoulder joint (subacromial space) lies a fluid-filled pad called the subacromial bursa which cushions the tendons. Together they function to assist movements of the arms.

Over 70% of the population in the UK will experience a shoulder problem at some point in their life with a high chance of rotator cuff injury being the source of pain.  Given the relatively small size of these muscles and the amount of work that is demanded of them, they can become inflamed, damaged or torn due to trauma or repetitive overuse during sporting or non-sporting activities. The most commonly injured rotator cuff is the Supraspinatus tendon but any or all of them can be injured at any one time.

Rotator Cuff Tendinopathy

Rotator cuff tendinopathy mainly occurs in the subacromial space where there is an inflammation of the rotator cuff tendons and the bursa that surrounds them. Tendons can become pinched and trapped against other structures of the shoulder known as’ rotator cuff impingement’. Inflammation of the subacromial bursa is referred to as ‘bursitis’

Torn Rotator Cuff

Rotator cuff tears are very common.  Any one of these tendons can be torn by lifting heavy weights, overuse or sudden jolting movements. The likelihood of injury to these tendons increase with age. You can have a partial tear which is often caused be overuse over a period of time or a full tear which may be a result of trauma. Some common symptoms include pain on top of the shoulder or referred pain along the outside of the arm to the elbow.

Symptoms of Rotator Cuff Injuries

  • Pain in your shoulder and arm when raising and lowering your arm.
  • Difficulty in reaching behind your back.
  • Pain when sleeping on the affected side.
  • Weakness in your shoulder when you lift or rotate your arm.
  • Redness and local swelling.

Adhesive Capsulitis (Frozen Shoulder)

This is commonly known as a ‘frozen shoulder’. The shoulder capsule and the connective tissue surrounding the glenohumeral joint of the shoulder becomes inflamed. This can be a very painful and debilitating disorder which restricts even simple movement. Severe inflammation can cause other problems in the shoulder such as tendinopathy and bursitis. The cause is not understood but the risk is believed to increase with age and is more common in women than men. Diabetes also increases your risk of developing a frozen shoulder.

Shoulder Separation

This occurs in the joint  where the scapula and clavicle bones meet (acromioclavicular joint). This type of injury is usually caused by a fall or sharp blow at the top of the shoulder. Often, the ligament, tissues and nerves are injured or even completely torn. Common symptoms include severe pain, swelling and sometimes bruising. A lump can be present in more serious injuries. Slings are often used to prevent movement and promote healing but more serious injuries may require surgery.

Shoulder Strains

Shoulder strains are the most common type of shoulder injury. Many shoulder strains occur in the front or anterior head of the deltoid, where the bicep runs underneath the deltoid. Shoulder strains mainly happen when lifting too much weight or from pushing or pulling heaving objects.  Strains can vary from mild to severe depending on how badly the muscle fibers have been stretched.

Osteoarthritis

Osteoarthritis is often found to effect the acromioclavicular joint which is the joint at the top of the shoulder. Bones that have previously been fractured such as the collarbone (clavicle) and the top of the humerus are also prone to osteoarthritis.

 

If you are suffering from a shoulder injury or condition and would like help to speed up your recovery, improve your range of movement and mobility then contact Fit n Well.

 

To make an appointment call Maria on 07977 427644 or email us using this link https://fitnwell.co.uk/about/contact-fitnwell/

 

Pre-Event and Post-Event Sports Massage

Pre-event and post-event sports massage
Pre-event and post-event sports massage

Pre-Event and Post-Event Sports Massage

You spend days, weeks, months and even years training hard preparing for your sporting event and you have the attitude, dedication and determination it takes to achieve your goals.

You maybe trying to improve on last year’s time, be playing to win or just wanting to achieve your own personal goal.

Are you doing everything possible to achieve your optimal performance?

Pre-event and post-event sports massage will help you to perform at your optimal level!

The popularity and importance of pre and post-event massage is continuously increasing as more athletes are becoming aware of the physiological and psychological benefits. Sports massage is an effective addition to any training schedule regardless of whether you are a runner, triathlete, or any other sporting person.

Firstly what is Sports Massage?

Sports massage is the physical treatment of soft tissue combining a traditional manual therapy with a specialised scientific approach. Specialised techniques are practised to achieve optimal physical, physiological and psychological benefits.

Sports massage will enhance your physical performance irrespective of what sport you participate in. Sports massage can play a key role in the training for a sporting person and also benefit anyone who is physically active with a desire to enhance their health and wellbeing. It is a key component for the optimal maintenance of musculoskeletal health care and for the prevention and treatment of injury. It maintains good body health and is used for the treatment, recovery and prevention of sporting and non-sporting injuries.

Sporting activities can place unnatural stresses on our body but sports massage can quickly resolve problem areas that limit our range of movement and cause us pain. Sports massage is designed to be flexible and is tailored to the individual needs. It can be deep, stimulating and invigorating or soothing and relaxing.  Specialised techniques concentrate on both the superficial and deep layers of muscles, tendons and other soft tissue. It is designed to release muscle tension and restore balance to the musculoskeletal system.

During a sports massage the therapist will aim to gradually break down knots and adhered tissues releasing tension from muscles, tendons and ligaments to reduce pain and improve range of movement. Techniques such as stretching, myofascial tissue release, trigger point therapy and mobilisations are often incorporated into sports massage therapy as part of a treatment plan to obtain maximum results.

An experienced therapist who has a good understanding of anatomy and physiology can easily identify problems within soft tissues such as muscle and tendon tension, trigger points and scar tissue/adhesions. Sports massage can be a little uncomfortable at times, however this is far outweighed by the many benefits.

A sports massage can help the performer prepare for their specific competition or event by focusing on specific muscles and joints for optimal performance.

Pre-Event Sports Massage

Pre-event sports massage can be considered from two days to just two minutes before an event.

A professional sports massage therapist knows what muscle groups to concentrate on depending on the nature of the sporting event.

Ideally you should see how you respond to pre-event massage prior to an event that has no major importance to you. This will give the therapist a chance to develop the most suitable treatment and ensure you get the maximum recuperative benefit from the tapering-down process that should precede an event.

Deep massage in problem areas can take a day or two to recover so this is normally avoided from up to two days before an event; however situations do and can arise when this rule is broken.

Effects of Pre-Event Massage

  • Circulation and flexibility within the muscles is improved.
  • Warms and stretches the tissues reducing chance of injury.
  • Increases range of movement.
  • Aids psychological preparation by reducing pre-event anxiety and stress.

Massage just before an event is normally practised at a fast brisk pace to warm the muscle groups that will be used most.  Deep massage is usually avoided. Sports massage can be either administered over clothing or directly upon the skin.  The use of oil is often avoided as it could actually hamper performance.

Pre-event massage should ideally precede your normal warm-up stretching and exercises and never used as a substitute to replace them.

Post-Event Sports Massage

A post-event massage can be done immediately after activity and is most effective if done within 24 hours post event.

Fast recovery is the primary purpose of post-event massage.  After pushing yourself to the limits a sports massage will soothe and ease fatigued muscles and prevent DOMS (delayed onset muscle soreness).  It will assist a pain free recovery and return you to training with minimal soreness, inflammation and stiffness.

Post-event massage can identify injuries that may have occurred during the event, so therefore can be treated promptly.

Effects of Post-Event Massage

  • Blood circulation and lymphatic drainage is maximised to increase the removal of lactic acid and waste products.
  • Encourages the release of endorphins.
  • Lengthens muscle fibres.
  • Soothes tight muscles.
  • Mentally relaxes
  • Calms the nervous system

Body Maintenance

Regular sports massage helps to keep the body healthy and can prevent musculoskeletal injuries and problems by detecting muscle fatigue, postural imbalances, inflexibility and strains and sprains.

To book an appointment for pre-event or post-event sports massage please phone Maria on 07977 427644 or email Fit n Well using this link Contact Fit n Well, Stone, Staffordshire

For exclusive club/event bookings please do not hesitate to contact Fit n Well for further information.

 

The Importance of Cooling Down

The Importance of Cooling Down - Fit n Well, Stone, Staffordshire

Cool down, recover faster and avoid injury

Can’t be bothered?  Feel too tired?  What’s the point?

Most of us at times are guilty of not making the effort to cool down effectively and efficiently after a sporting event, strenuous exercise or training.

Cooling down is as important as warming up – if you want to stay injury free then do it!

Below is an interesting read written by Training Coach Brad Walker; reminding us and explaining why it is important to undertake a cool down program after training and competition.

Article by Brad Walker (Training Coach)

Many people dismiss the cool down as a waste of time, or simply unimportant. In reality the cool down is just as important as the warm up, and if you want to stay injury free, it is vital. Although the warm up and cool down are just as important as each other, they are important for different reasons. While the main purpose of warming up is to prepare the body and mind for strenuous activity, cooling down plays a different role.

Why Cool Down?

The main aim of the cool down is to promote recovery and return the body to a pre exercise, or pre work out level. During a strenuous work out your body goes through a number of stressful processes e.g. muscle fibres, tendons and ligaments get damaged, and waste products build up within your body.

The cool down, performed properly, will assist your body in its repair process. One area the cool down will help with is “post exercise muscle soreness.” This is the soreness that is usually experienced the day after a tough work out. Most people experience this after having a lay-off from exercise, or at the beginning of their sports season. I remember running a half marathon with very little preparation, and finding it difficult to walk down steps the next day because my quadriceps were so sore. That discomfort is “post exercise muscle soreness.”

This soreness is caused by a number of things. Firstly, during exercise, tiny tears called micro tears develop within the muscle fibres. These micro tears cause swelling of the muscle tissues which in turn puts pressure on the nerve endings and results in pain.

Secondly, when exercising, your heart is pumping large amount of blood to the working muscles. This blood is carrying both oxygen and nutrients that the working muscles need. When the blood reaches the muscles the oxygen and nutrients are used up. Then the force of the contracting (exercising) muscles pushes the blood back to the heart where it is re-oxygenated.

However, when the exercise stops, so does the force that pushes the blood back to the heart. This blood, as well as waste products like lactic acid, stays in the muscles, which in turn causes swelling and pain. This process is often referred to as “blood pooling.”

So, the cool down helps all this by keeping the blood circulating, which in turn helps to prevent blood pooling and also removes waste products from the muscles. This circulating blood also brings with it the oxygen and nutrients needed by the muscles, tendons and ligaments for repair.

The Key Parts of an Effective Cool Down

Now we know what the cool down does and why it is so important, let us have a look at the structure of an effective cool down. There are three key elements, or parts, which should be included to ensure an effective and complete cool down. They are;

  • Gentle exercise
  • Stretching
  • Re-fuel

All three parts are equally important and any one part should not be neglected or thought of as not necessary. All three elements work together to repair and replenish the body after exercise. To follow are two examples of effective cool downs. The first is an example of a cool down used by a professional athlete. The second is typical of someone who simply exercises for general health, fitness and fun.

Cool Down Routines

Example 1 – For the Professional

  • 10 to 15 minutes of easy exercise. Be sure that the easy exercise resembles the type of exercise that was done during your work out. For example, if your workout involved a lot  of running, cool down with easy jogging or walking.
  • Include some deep breathing as part of your easy exercise to help oxygenate your system.
  • Follow with about 20 to 30 minutes of stretching. Static stretching and PNF stretching is usually best.
  • Re-fuel. Both fluid and food are important. Drink plenty of water, plus a good quality sports drink. The best type of food to eat straight after a work out is that which is easily digestible. Fruit is a good example.

Example 2 – For the Amateur

  • 3 to 5 minutes of easy exercise. Be sure that the easy exercise resembles the type of exercise that was done during your work out. For example, if your workout involved a lot of running, cool down with easy jogging or walking.
  • Include some deep breathing as part of your easy exercise to help oxygenate your system.
  • Follow with about 5 to 10 minutes of stretching. Static stretching and PNF stretching is usually best.
  • Re-fuel. Both fluid and food are important. Drink plenty of water, plus a good quality sports drink. The best type of food to eat straight after a work out is that which is easily digestible. Fruit is a good example.

Getting serious about your cool down and following the above examples will make sure you recover quicker from your work outs, and stay injury free.

References:

  • WALKER, B. (2007) Cool down – recover faster and avoid injury. Brian Mackenzie’s Successful Coaching, (ISSN 1745-7513/ 46/ October), p. 4
 

Further enhance your recovery with post-event sports massage!

Fast recovery is the primary purpose of post-event massage.  After pushing yourself to the limits a sports massage will soothe and ease fatigued muscles and prevent DOMS (delayed onset muscle soreness).  It will assist a pain free recovery and return you to training with minimal soreness, inflammation and stiffness.

Click the link to find out how post-event sports massage can help further your recovery – Sports Massage (link)

Fit n Well provides Sports Massage, Stone, Staffordshire.