Has it really been 4 weeks since my last blog? I really don’t know where the time goes!
The last time I wrote I was recovering from Brighton Marathon, expecting a few days of muscle soreness and knowing that I would lose at least a couple of toenails, which happens to me every year!
But on top of this, I unfortunately also developed a niggle in my right knee, and my physio uttered the word that every sportsperson dreads to hear.. REST.
That word tends to strike terror in those of us who can’t sit still, and at the back of my mind I was thinking ‘no way’ .
But, being a sports massage therapist myself I knew he was right and I took 2 weeks off running and cycling, and just did a lot of swimming instead.
That’s the beauty of triathlon, if there are one or more disciplines you aren’t able to do, there is always one to work on while you recover, and it gives you time to work on technique for that particular sport.
So, my swimming is coming along very nicely, and I am pleased to say that I am back cycling, and tentatively running now.. Ironman Sweden is only 13 weeks away now, so I am working on upping my distances, working on technique, doing some speed and strength work, as well as a whole world of stretching and foam rollering to keep my muscles healthy.
My Sports Massager came in very handy with my knee injury. I attached the soft pad and gently worked around my knee joint to increase the circulation to the area, and give the tendons/muscles of that area a ‘micro’ massage, then applied some ice to reduce inflammation.
That, combined with some forced rest, seems to have done the trick!
This week, my longest sessions are: a 60 mile bike, 180 length swim (4.5km), 6 mile run plus other sessions to work on speed and strength. It keeps me out of trouble!
I am still working on finding a charity to raise funds for by doing this event. There are so many I would love to help, but I just can’t choose. The list is endless.
I am hoping that by the time I write my next blog I will have picked one close to my heart , and will be on the way to raising some funds for a deserving cause.
That will also help me during the race: when I am suffering I can think of others much worse off, and again say to myself that ‘pain is temporary’!
So, let’s hope the weather improves for us all over the next few weeks so we can get out and about and enjoy the great outdoors without coming home looking and feeling like drowned rats!
Take care, and enjoy your chosen pursuits, hopefully injury free!
Leanne ☺
Well, that’s what I had written on my arm in permanent marker 2 days ago to act as my personal mantra for the Brighton Marathon 2012.
I’m not so sure I believe in that quite so strongly today as I hobble around my house, walking like an 80 year old, and only able to come down the stairs if I go backwards!
Still, the mantra did work on the day. I crossed the finish line in a time of 3:29:55 , breaking my personal best by 2 and a half minutes, and achieving the sub 3:30 marathon I have been dreaming of for years! Needless to say I was very happy with that and headed straight to the pub for a pint of ‘recovery’ Guinness with my friends.
But it is here that the really hard work begins. I have 18 weeks to go until I compete in the IRONMAN SWEDEN race on 18th August, and although I started my Ironman training back at Christmas time, now I have to ‘up the ante’ and start to put more training in.
The race comprises of a 3.8km swim in the sea, a 180km bike and a 42km (marathon) run. I have completed one of these races before, back in 2005, and been racing smaller distances since, but decided it was time to challenge myself again and see if, at the ripe old age of 41, I can do it again!
I will be training in the 3 disciplines of swim/bike/run and completing 3 sessions of each of these per week so it’s all very time consuming and takes a lot of self motivation and organisation to fit this in around work and everyday life!
I have to be very careful to look after my health, my immune system, and my joints and muscles to prevent/treat the inevitable injuries which come from this intensity of training.
My diet is very important, as are programmed rest days to allow my body to recover.
I also get a sports massage on a fortnightly basis to keep my muscles in good shape and prevent postural tensions from causing further injury.
In between these sessions I use my Aldrah Health Pro Massager to keep me going.
If I’m lucky , my hubby uses the massager on my back for me while we sit and watch TV! But it’s easy to use on my own, and I work on my hamstrings, quads, glutes, calves with it at least a couple of times per week..
So, this week, when I have recovered from running 26.2 miles last Sunday, my longest sessions will be 130 lengths of the pool and a 40-50 mile bike ride, so wish me luck, and I’ll be writing another blog in a few weeks.
Take care. Bye for now..
Leanne
Sports massage was original designed and used for elite athletes. However, anyone can use and really benefit from it.
For example, if you play sports in any capacity and have noticed any of the following it can help you:
The reason that sports massage is so successful for so many people is that it was developed to help athletes in the following ways:
A sports massage is very important as part of the athletes training program. This is as important as warming up or cooling down before or after intense training.
Sports massage can help to remove the aches and pains that are built up over time. This is true for professional athletes and members of the public.
If you are engaged in any sports or recreational activity, then you can benefit from a sports massage.
What’s more, you don’t need to visit a professional all the time. You can learn to practice a self-massage.
You don’t need to accept aches and pains and suffer. Either you or the therapist can use their hands (or instruments) to find these muscular problems and then deal with them. This will improve your performance (if you are involved in any sport) and it will also improve your overall health.
This is because a sports massage will reduce the risk of injury and increase the range of motion in your joints.
If you have muscular imbalances, then these things can also be corrected with both sports massage and the correct strengthening exercises.
Besides these obvious benefits, a sports massage will also increase your flexibility, remove tension and stress, remove swelling and remove fatigue.
Many people feel a new sense of energy when they finish having their sports massage.
Massage works alongside the natural healing process in the body.
This occurs because a massage will increase the blood flow to certain areas of the body. This means that any problems or injuries can be quickly recovered from by manipulating the flow of blood to vital tissues.
For More Information download our free eBook ‘The Golden Rules of Sports Massage for Superior Performance’
Therapeutic sports massage is a certain type of massage technique that deals with issues relating to soft tissue aches, pains and injuries.
These things are all related to recreational activities.
In these circumstances, massage can reduce muscle stiffness and also reduce the heart rate and blood pressure.
This has the effect of producing a relaxing effect on the patient.
Therapeutic sports massage is performed by applying pressure to the soft tissues. This results in an increase in joint motion, decrease in muscle stiffness and improved muscle flexibility.
Following the massage you will experience the following:
• A feeling of total relaxation
• An improved general mood
• A reduction in any stress that you had
• Reduced anxiety
• Other physiological benefits
As you can see, a therapeutic sports massage has more than just physical benefits. It will also give you an improvement in attitude and outlook on your life.
Massage is defined as the systematic manipulation of the soft tissues in the human body. It is a natural therapy that principally treats musculoskeletal problems.
By treating the soft tissues, it gives a curative effect to the body as the soft tissues are made more pliable and blood circulation is improved.
As the soft tissues are made more pliable and the blood flow increases, the healing benefits on the body are also increased.
These benefits include both physical and psychological changes that improve general well being.
How are the massage benefits applied?
The massage benefits are brought about when the massage therapist uses their hands to apply systematic pressure on your body.
There are a number of different techniques involved in a massage.
There are also many different strokes that can be used. These will depend on the patient, the health of the patient, the situation and so on.
Some of the most common therapist techniques are:
1. Effleurage – this is a gliding stroke using with the palms, fingertips and thumbs. This technique is generally used at the beginning and end of a sports massage.
2. Petrissage – here you use the hands with a kneading movement. You use the fingers and the thumbs on the deeper tissues.
This helps to bring about relaxation and stretch the muscle fibres and mobilize fluids.
3. Friction – this is done with circular pressure, using the palms, thumbs and fingers. This is really used to find the more serious issues located in the deeper tissues.
The strokes will break down lesions and recent scar tissue. This stroke can also separate muscle fibres.
Only use this stroke for short periods of time as it can cause irritation and inflammation if over used.
If you see a sports massage therapist you will understand the different strokes in more detail. You will also be able use these on yourself.
Some of the massage strokes can also be done with an electric massager, which makes the softer strokes much easier to perform.
Triathlete and sports massage therapist Leanne shows you how to use the Aldrah Heath Pro Massager and Pads – full of great tips and instructions on getting the best use out of the Massager.
In April 2011 Bodyfit Magazine published this in a feature about the Best Home Massagers to use..
..why thank you Bodyfit!
I have a great tip for you if you are experiencing cramping and tense muscles and want something to help you that is a safe and natural way to gain quick relief.
Tissue Salts are an excellent, safe and simple way to in essence ‘put back into the body what has been taken out’.
For example the body need certain basics elements to make the body work efficiently so if it does not get it by input (i.e. food and drink ) or the body’s supply it has been burned away by exercise or stress, it will leech it from other areas of the body.
E.g : If the body needs calcium and if doesn’t get it from food or drink it will leech if from the bones – (causing other problems in the future) more can be read about Tissue Salts Here.
However I have discovered a brilliant one for sporting muscle tension and cramps and it is Tissue Salt: Mag. phos
Its Function States : anti-spasmodic, ensures smooth movement of muscles.
Uses: cramps, spasms, relief from sharp pain, flatulence, headaches with shooting pain, low energy and neuralgia.
You usually take 4 every few hours or so – However a great tip to try – called a HOT 7 - is this:
About half a hour before you go to bed - dissolve 10 tablets in warm but not boiling water, about half a cup will be fine. Drink slowly.
You will not only have a wonderful sleep but will also wake up feeling completely rested and with a significant amount of muscle tension and pain gone overnight.
Try using these simple and safe tissue salts in combination with other types of sports massage for maximum benefit.
They are very cheap to buy at around £5 per pot (about a months supply) – they can be purchased here:
Appropriately our hand held massager is in the ‘Buzz’ section in Women’s Fitness this month!
Firstly, a sports massage is not just a rubdown.
In fact, a sports massage has an impact on almost every single major system in the body. This means that anyone can benefit from a sports massage.
Here’s something else that most people don’t realise…
Sport massages can be performed pre event, post event and inter-event.
The pre event massage will keep the person relaxed and prepared for the event.
The post event sports massage helps to flush out the excess waste produced in the body during the exercise or event. This alone greatly helps to reduce muscle soreness and stiffness.
Many people have been led to believe that the more you train the better you will become.
In many cases this is wrong. Muscles become harder as they are trained and therefore lose their elasticity and flexibility.
A sports massage will help your muscle tissues to stretch and ensure they receive the right nutrient blood flow that they need.
As you can see, there is far more to a sports massage than a simple rub.
So, if you want to gain the benefits listed above, then think about getting a sports massage in the near future.
If you want the same benefits without seeing a therapist, you can use this powerful hand held massager on a regular basis.
All the best
Paul
