February Fiver Off

Back view portrait of a man with neck pain over gray background

Well done, you’ve survived January! It was a long, cold, dark month but you’ve made it to the other side. Maybe you started back at the gym along with the other New Years’ Revolutionisers or just carried on with your own workouts at home but chances are, things are aching a little bit right now.

So, how about £5 off a Sports Massage with either Sara or Terry?

Both our therapists are professional, experienced and well-versed in getting their patients back to 100%. It might hurt a little bit (but it might not), but it might be all you need to get you back to your best.

Just email us or give us a call on 0115 981 5134 to book yourself in. You even use our online diary system.

Go on, you’re worth it :)

Posted in news, Self care

Massage works

Rub it where it hurts and if it hurts rub it some more!

Massage works! Something man has instinctively known for 1000’s of years and implemented pre and post battlefield or gladiatorial arena, whilst building pyramids or harvesting crops. Most of us have I’m sure, self-massaged when we have muscular pain in our necks, upper backs, legs etc. Putting finger or palm pressure on the lumps and bumps of restricted tissues that our hands search for is a daily habit for many of us. How these issues arrive is a question to be answered by the individual. There are a myriad of reasons but normally comes down to poor postural habits, stress, over training or trauma.

Massage therapy helps the body to heal and recover, opening up areas of dysfunctional and restricted muscle fibres, easing off bands of fascial tension, improving fluid dynamics and reducing inflammation.

How often should you have a massage?

How often one gets a massage really depends upon expected outcomes and personal economics. We all prioritise different things at different times of our lives. Best practice would be that when you first feel pain treat it as a first aid injury. Rest for 3 days, Ice, Compress and Elevate then do what you can to prevent the injury from reoccurring. After 3 days come and get a massage, nip it in the bud! Following treatment continue to ice for a further 3 days but also alternate with a soak in a bath with Epsom salts or Dead Sea salt. The chief ingredients are magnesium, clinically proven to help with tendonitis and osteoarthritis and potassium for muscle fatigue.

Follow the exercise or rehabilitation advice and then come in again but don’t leave it too long. Between 7-14 days for something new or 4-6 weeks if the problem has been resolved but your work or sport puts you at risk of further injury. Also try wearing a compression top or leggings this will help take then strain off ligaments tendons and muscles.

Hopefully as you read this you’re pain free but when your not give us a call on 0115 981 5134 and we’ll help you find good health.

Posted in Injury Prevention, Self care

£10 off for Robin Hood finishers

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Entering into the spirit of the 2015 Robin Hood Half Marathon and Marathon, we’re offering a special £10 off a sports massage with Terry or Sara, for all finishers of this year’s races!

This means that you’ll get a one hour, tailored, professional sports massage treatment for just £30! Bargain! Just bring along your finishers medal and we’ll give you the discount :)

Simply book in by email to info@nottingham-massage.com or by calling 0115 981 5134 (normal office hours). Alternatively you can book in using our Online Diary system with either Terry (Mon, Wed, Thurs or Sat) or Sara (Tues or Fri).

But be quick, this offer expires on Saturday 3rd October.

See you soon :)

Posted in news, Sport

Welcome to the team Sara

sara-200wJoining the team from September is Sara Collingwood.

She is trained in Sports, Swedish and aromatherapy massage and can adapt techniques to treat clients who present with a number of conditions including headaches, general postural strains, sporting injuries, chronic fatigue and fibromyalgia.

Sara is also currently studying towards a Masters degree in Osteopathy and therefore draws upon these principles and practices to support her manual therapy skills.

“I believe that a number of conditions can be successfully treated with manual therapy which supports a reduction in tension, discomfort and pain. There is no better feeling for me than helping someone to feel better and have an improved quality of life because of treatment that I have provided.”

Sara is available on Tuesdays and Fridays and her availability can be checked through her online booking diary.

Posted in news

Foam Rolling – The Facts

With the marathon season, arrival of spring and lighter evenings, many more of us are going to want to get out in the great outdoors and exercise. Whether this may be running, cycling, climbing or rambling, the fact is with increased demands placed on the body there will be a higher chance of sustaining an injury. One of the ways to help prevent injury is a daily Self Myofascial Release programme via the use of a foam roller.

Self Myofascial Release is a form of bodywork and stretching/self treatment that can help increase posture, flexibility and reduce stress, tension and pain whilst enhancing athletic performance, energy levels and body awareness. With educating athletes to perform self massage they can increase blood flow to muscles, reduce stress and possibly increase joint range of motion and soft tissue flexibility. Many of the exercises available lend themselves to core stability, decreased risk of injury and relaxation.

The Benefits Of Foam Rolling

A lot of injuries that occur are as a result of overuse and faulty movement patterns that are often a result of compensations and lack of joint and soft tissue flexibility. These fascial restrictions can result in;

  • muscle tightness restricting joint ROM
  • Restrictions create alterations in movements
  • This alters ‘normal’ feedback to the central nervous system
  • The efficiency of the movement is altered and compromised
  • This can lead to faulty movement patterns
  • Early fatigue
  • Injury

Other benefits of foam rolling are:

  • Help correct known muscular imbalances
  • Improve joint ROM especially pre activity as well as post activity
  • Decrease pre-workout muscle soreness due to DOMS
  • Increases neuromuscular efficiency
  • Assist in the maintenance of normal functional muscle length
  • Relieve stress

Selecting Your Foam Roller

When deciding on your foam roller, product density is important. Different parts of the body respond differently to varying pressures. If the foam roller is too soft then a less than adequate massage is applied. A roller that is too hard may result in bruising and more advanced soft-tissue trauma may occur. This would then have a negative effect on ROM, the initiation of the inflammatory process, production of pain and decreased performance.

Many companies offer a colour coded scheme for their foam rollers with white usually being the softest and the darker colours often indicate a higher density. When using a softer roller ensure that there is no deformity within the apparatus as this will cause uneven rolling.

General Guidelines for Rolling

  • Position yourself on the foam roller for optimal benefits by lying or sitting in a position that will allow you to roll approximately 3 inches in either direction.
  • Hold the body on areas where tension is present
  • Mild discomfort is expected
  • Hold each challenging position for between 30 seconds and 1 minute
  • If pain is reported then stoprolling as continuing to roll when pain is present activates the muscle spindles which may increase muscle spasm and possible injury
  • REST on the painful areas. Applying this technique for approx. 20-30 seconds on tight or painful areas will stimulate the Golgi tendon organs and auto genetically inhibit the muscle spindles. This should reduce muscular tension and pain.
  • Maintain proper draw-in position or abdominal bracing which will in turn provide stability to the lumbo-pelvic-hip complex during rolling.
  • Athletes can perform a self myofascial release programme 1-2 times daily
  • Stretch the worked muscles after each rolling session.

Three Take-Away Messages

Normal daily physical activities can lead to stress in the muscles and joints of the body. Using a foam roller can assist in the relaxation and flexibility easily in a low intensity workout. When performing a foam rolling movement the correct density should be applied dependant on the needs of the athlete. Deformed or damaged foam rollers need to be replaced.

Foam rollers can be used for increasing core stability as well as self massage, spinal alignment and as an integral part of a cool down programme.

I hope this blog gives you an insight into foam rolling and also a few tips on what to do and some considerations when using your roller. If you’d like to know more, just give us a call on 0115 981 5134. Happy rolling!

Posted in Injury Prevention, Self care, Sport

Fascia-nating Stuff

The Matrix within each of us – Fascia is the biological fabric that holds us together. It is a specialised system that covers and penetrates every muscle, bone, nerve, artery and vein as well as all our internal organs.

Fascia has been likened to a spiders web (the myofascial web) and as with a spiders web, an disruption at one part of the fascia web will pull and distort and alter the whole structure.

This very significant stuff is everywhere! It is one massive uninterrupted network of connective tissue that goes throughout the whole body, head to toe, providing support to complex structures, creating pathways for nerve and lymphatic vessels and retaining characteristic shape to limbs. Where it’s loose it allows movement between structures and provides reduction in friction and pressure through bursal sacs. The Central Nervous System is surrounded by fascial tissue (dura mater) which in the skull attaches to bone. Dysfunction in these tissues can have profound and widespread effects.

Leon Chaitow gives many more functions in his book Soft Tissue Manipulation where he goes on to say that the repeated postural and traumatic insults of a life time, combined with the tensions of emotional and psychological origin, will often present a confusing pattern of tense, contracted, bunched and fatigued fibrous tissue. Our structures become altered creating an identifiable physical change which in itself becomes a generator of further neuro-muscular-skeletal stress.

And as we get older, the attachments of the fascia shorten get thicker and tighten. So if you’re feeling stiff, misaligned, in pain, lacking in energy or just not right, all are possible results of this neuro-muscular dysfunction.

Now a long time ago in a county far away I was a chef and in this role I worked with a lot of beef. I noticed that between the fat and the meat or between two adjacent meats there was this fuzz (fascial web) and if I took this fuzz between my fingers and rubbed my fingers together it disappeared, becoming a liquid or gel like state.

When I massage I think of the skin the fascia and all the underlying structures. I’m stretching and manipulating the fascia, I’m putting energy and heat into your fascia trying to change the tissue structure so that it becomes more fluid. The feedback I get is I don’t know what you did but I feel a whole lot better. That’s one of the reasons that I have the best job in the world.

Have a look at this fascia-nating (sorry!) video and see fascia in action.

Terry Emery.

Posted in anatomy, Self care

Extra hours added

To cope with increased demand, we now have availability with Terry on Mondays from 5pm to 9pm. Wednesday opening hours have also been extended to now start at 5pm and finish at 9pm.

So we can now see patients on Mondays, Tuesdays, Wednesdays, Fridays and Saturdays – there really is no excuse to not book yourself in for a treatment :)

Hopefully see you soon.

Posted in Uncategorized

£5 off in January

Is your body aching after being back at the gym? Struggling with an old or new injury? A deep tissue sports massage could help.

We have two experienced and qualified sports massage therapists at our West Bridgford clinic offering treatments on Tuesdays, Wednesdays, Fridays and Saturdays. Each treatment is tailored to you and your needs and can really help keep the pain at bay.

Give us a call on 0115 981 5134 or click here to make a booking – mention ‘January Offer’ and we’ll give you £5 off your first appointment (usually £40).

Posted in Uncategorized
Book an appointment

To book an appointment email: rich@nottingham-massage.com
or call: 07990 548 519