Can Sports Massage help prevent sports injuries?
Athletes who are looking to improve performance and increase their competitive edge do so by adopting a training schedule to enhance their skill, strength, stamina, suppleness and speed. The degree to which they develop and utilise these qualities will depend on other factors such as the level of competition, the sport played, and possibly their position in a team. However, no matter which sport, the aim is nearly always to increase the level of training and thereby subject the body to gradual and controlled overuse.
This overuse can often create problems and imbalances in the muscles. If these are ignored and allowed to become chronic, they will not only hinder the athlete’s rate of improvement, but also in many cases their performance may well suffer and ultimately the athlete may be susceptible to developing more conditions that are serious. Certainly if they are unable to perform at their best, they may be more at risk from other more traumatic forms of injury. So it is essential to treat muscular imbalances early.
Whether it is to carry out our normal daily activities or to participate in the majority of sporting activities, it is necessary to have normal range of movement at any given joint(s). It has been suggested that a lack of flexibility can increase the risk of musculoskeletal injuries as reduced muscle flexibility may restrict joint range of movement creating abnormal movement patterns. For example shortened calf muscles may restrict ankle dorsiflexion, causing an altered gait pattern while running or walking. This may produce a compensatory pattern of walking, with a laterally turned out foot, eventually leading to pain in the hip or knee.
A sports masseur can determine if the muscular imbalance caused by training has impacted the range of movement of the client by assessing the range of movement. By detecting these muscular imbalances early, before they become more serious and cause pain or impact an athlete’s performance a sports massage can prevent injury. The prevention of injury is the biggest benefit of sports massage.
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Stretches for Head, Neck and Shoulders
These stretches can either be done as a complete series or individually and most of them can be done at your desk. Some will ease tension in specific parts of the body whilst others are generally relaxing. Please remember stretching should always be relaxing and never painful! To get maximum benefit from these stretches you should do them daily and hold each stretch for 15 seconds and repeat twice. Head And Neck
- Head rotation - keeping your head level, slowly turn from side to side.
- Slowly drop your head sideways moving your right ear towards your right shoulder and push down with your left shoulder - repeat on other side.
- Stand with your feet shoulder distance apart; look down towards your right foot (hold for 15 seconds), dropping left shoulder - repeat the exercise looking towards your left foot.
- Drop the lower jaw and open the mouth wide.
- Shrugging shoulders in a circular movement - forwards and then backwards.
- Raise your shoulders high and let them drap heavily; whilst letting breathing out.
- Clasp hands behind your head, with elbows back - push your chin back. Hold for 15 seconds. From this position look down and push your elbows together at the front and hold for a further 15 seconds.
- Clasp you hands and push up towards the ceiling, palms up now look down.
- Sit upright in a chair with a firm seat. Raise your arms as high as possible and remaining seated drop forward letting your head and arms hang heavily towards the floor.
Headaches – Treatment & Prevention – Part 1
Previously, I explained the different types of headaches. Now I want to explore how you can treat them. Orthodox treatment of headaches is over the counter painkillers, while stronger prescribed medication may be required for migraines. However it should be noted that frequent use of pain killers can trigger what are referred to as rebound or withdrawl headaches. (For more information on withdrawl headaches see >> http://www.nhs.uk/Livewell/headaches/Pages/Painkillerheadaches.aspx Or http://www.migrainetrust.org/medication-overuse-headache ) Massage There is scientific evidence to confirm my experience that massing the neck, shoulder & upper back can help alleviate tension headaches and some migraines, specifically the frequency of headaches & the duration of headaches. Researchers believe that two mechanisms could be responsible. Firstly, the increased serotonin could help relieve the headache (many existing headache medications increase serotonin levels). Secondly, the increased hours of sleep and fewer night wakings may lower levels of substance P - a neurotransmitter responsible for pain. So next time you get a headache, consider booking a massage with us. Scientific References
- Cristina Toro-Velasco, Manuel Arroyo-Morales, César Fernández-de-las-Peñas, Joshua A. Cleland, Francisco J. Barrero-Hernández. Short-Term Effects of Manual Therapy on Heart Rate Variability, Mood State, and Pressure Pain Sensitivity in Patients With Chronic Tension-Type Headache: A Pilot Study. Journal of Manipulative and Physiological Therapeutics, 2009; 32 (7): 527 DOI: 1016/j.jmpt.2009.08.011
- Quinn C, Chandler C, Moraska A. Massage Therapy and Frequency of Chronic Tension Headaches. Am J Public Health. 2002 October; 92(10): 1657–1661.
Muscle Cramps Summary
Muscle cramps are painful, a great nuisance but they are a benign condition. (see what are muscle cramps). Their importance is linked to the discomfort and inconvience they cause. Their exact cause is unknown, (see what causes muscle cramps) although they are more likely to occur as we get older and some people are predisposed to getting them. The following contribute to muscle cramps
- Muscle fatigue
- Anything that impairs circulation
- Nutritional factors (see contributing factors & more contributing factors)
- Pregnancy (see muscle cramps in pregnancy)
