Essential oils in pregnancy

Here is a selection of oils that may be used in the second and third trimester:

Geranium
Lavender
Neroli
Palmarosa
Grapefruit
Lemon
Patchouli
Tea tree
Roman Chamomile
Ylang yang
Orange
Pine
Ginger
Eucalyptus
Mandarin
Petigrain
Cypress
Frankincense

I would suggest that you keep it really simple and use in moderation. Also be aware that Aromatherapists will use the latin names to make sure the oil is correctly identified - there are some confusing variations out there! Find a reputable supplier and use safe methods - such as room vaporization and adding a few drops to a tissue.

There may be other contraindications based on individuals' medical histories, so please check if you have epilepsy, hypotension, hypertension, kidney stones, diabetes, or are taking homeopathic remedies. If you are in a high risk pregnancy avoid using any essential oils, unless your Healthcare Provider gives permission in conjunction with a qualified Aromatherapist's assistance.

First trimester oils are not recommended.


Absolutely avoid these oils in pregnancy:

Myrrh
Peppermint
Rose Otto and rose absolute
Rosemary
Spanish sage
Spearmint
Thyme
Yarrow
Angelica
Basil
Cedar wood Texas
Cedar wood Virginian
Cinnamon leaf
Clary sage
Sweet fennel
Ho wood leaf
Hyssop
Jasmine
Juniper berry
Spike lavender


The list is not exhaustive, but covers many of the most common essential oils. Remedies bought over the counter should be checked for safety with the Pharmacist and your Healthcare Provider.

Essential oils must not be used in place of any medical intervention and medical assistance must be sought for any medical issues without exceptions.

Essential oils for use on the body must be diluted to a total of no more than 2 drops per 10 ml of grape seed carrier oil, aloe Vera gel or unscented plain lotion. Avoid nut based carrier oils. Only dilute one essential oil at a time, unless you have guidance from an Aromatherapist.

It is preferable that you have guidance from a qualified Aromatherapist before using essential oils, just to be on the safe side.

Warm wishes from Eva, your dedicated Sports Massage Therapist.

Electrolytes - did you know?

Just a few facts about electrolytes and heat acclimatisation

This theme continues as I have to confess I am quite obsessed with electrolytes and heat acclimatisation during exercise since having moved to Cyprus.

 

The amount of sodium lost in sweat is not very much, unless sweating is extreme.  Exercising in high temperatures, or sustaining hard exercise for a prolonged amount of time can lead to excessive amounts of water loss through sweating.  Usually, there is a mechanism that maintains the correct concentration of sodium and potassium in the body. 

 

If excessive sweating continues through being continually exposed to high temperatures, acclimatisation occurs.  This can take anything from 7 to 10 days.  The amount of salts lost in your sweat finally reduces and your need for supplementation may be somewhat reduced. 

 

Also note, if you are unwell, or have a condition that leads to water loss through loose stools, the sodium in the gastric juices and potassium in the pancreatic and intestinal juice can be lost in large amounts and this will lead to an electrolyte imbalance.

 



Electrolytes and the main job they do



Heat acclimatisation facts

• Athletes with a high VO2 max (maximal aerobic power), will acclimatise to higher temperatures faster.

• Sleep deprivation reduces ones heat tolerances.

• Acclimatisation can reduce after a few days, or weeks of inactivity.

• Athletes with a high VO2 max will de-acclimatise slower than less fit counterparts

 

So, there's food for thought...I hope this helps your training.  Don't forget to check out my previous blogs on electrolytes/heat illnesses and sweating.

 

That's all from me for now, good bye from your dedicated Sports Massage Therapist. 

 

P.S. Don't forget to sign up the Limassol Sports Massage website for tips, updates and special offers.

Sweaty betty

Well it's getting really hot and humid here in Cyprus.  Running the trails is getting a little more challenging and we are losing a hec of a lot of water.  I thought that it was time to look at why we sweat.

 

Sweating cools us down

We sweat to cool the body down.  The water sits on the surface of the skin and cools the body down by allowing heat to escape from the body.  We start to sweat when our body temperature increases by 0.25 to 0.5 % and our sweat glands are stimulated.  Sweating is most effective at cooling our bodies when a glistening film is produced on to the skin.  When we form sweat droplets, our bodies cease to cool as effectively as the rate of production exceeds the rate of evaporation.

 

Are there factors that affect sweating?

Yes, activity, humidity, the temperature of the environment and the clothes worn affect the amount that we sweat.  Humidity affects us because perspiration evaporation becomes lower than it would be in dry weather conditions.  We also feel warmer when humidity is high.  Our sweating mechanisms adapt to our workout.  Sweat becomes more dilute as we improve our sweating systems.

Running in the heat

Sweaty facts

• There are about 2 million sweat pores on the body

• Women have more sweat glands than men

• Men produce more sweat than women

• Sweat is odourless

• Bacteria build up on the surface of the skin causes sweat to smell

• There are 2 different types of sweat glands

• Hot humid weather can make people more predisposed to getting heat rash and heat exhaustion

 

Can you control your sweating?

Wearing loose, technical clothing can help wick moisture away from the skin.  Allowing the body to adapt to its training routine, or to warmer weather, usually reduces the amount of sweat produced.   Severe excessive and problematic sweating may be due to 'hyperhidrosis'.

 

That's all from me for now, good bye from your dedicated Sports Massage Therapist.  Happy training!

 

 

P.S. Don't forget to sign up the Limassol Sports Massage website for tips, updates and special offers.

 

When goosebumps get you on your hot run

Have you ever trained so hard in the heat that you've experienced the strangest of symptoms?  With the heat and humidity upon us here in Cyprus, I thought that I would put my Sports First Aider hat on and give you the low down on how the heat may impact the body.

Did you know that there is heat exhaustion and heat stroke?  They are quite different conditions and the latter is the more evil....

 

 

What is Heat exhaustion?

It is caused by salt and water loss from the body caused by sweating excessively.  It comes on slow and gets those of us not used to training in the heat and humidity.  If you have been unwell with sickness or diarrhoea, be careful as you are more likely to suffer from heat exhaustion. 

 

How to treat it?

• Electrolytes with fluids (our favourite is Micromania's High 5)

• Cool down (sit in shade, poor water on your head, remove any extra clothing)

• Get medical help if the symptoms don't subside fairly quickly

 

What is heat stroke?

The thermostat in the brain fails and you lose the ability to regulate your body temperature. Long exposure to hot conditions often bring this on. It can follow on from heat exhaustion when sweating stops and the body loses its ability to cool itself down. It can come on very fast. Goosebumps can often follow, as your body just can't tell what the temperature is!

 

How to treat it?

•  The aim is to lower the body's temperature asap - fan, sponge with cold water, or even poor cold water over the casualty

• Get urgent medical help

 

How can I tell them apart?

Heat exhaustion                                                                                                          Heat stroke

Comes on slow                                                                                                  Comes on  very fast

Sweating, pale, clammy skin                                                                         Hot, flushed, dry skin

Cramps                                                                                                                                               

Rapid, weakening pulse and breathing                                                       Full bounding pulse

                                                                                                       Body temperature above 40 deg

                                                                                                                                     Restlessness

                                                                                                   Deterioration in level of response

                                                                                                                                            Collapse

 

An alarming reality about Heat Stroke

 

For those of us who love to run the trails in the blistering heat and humidity, it is imperative to know when you're beat. It is important to run with others so that you have help if necessary and so that someone can point out when you are beat, even if you think you're not. I have been guilty of the latter and vaguely remember insisting that I was okay to continue running, even though I had to dive for shade under the smallest of bushes every few meters, whilst breathing like Darth Vader, feeling so restless and collapsing on thorns and prickles. 

 

 

Tips

• Acclimatise to the heat/humidity

• Be more gentle with yourself if you have been unwell

• Wear a light coloured technical cap and wet it if you have to

• Wear appropriate technical clothing

• Start earlier when it is cooler

• Listen to your body - are you beat?

• Have adequate electrolytes and fluids

• Make sure you've been eating and drinking appropriately on the build up to your run

• Slow down if necessary

• Do a first aid course and become more aware

• Run with a Club who has the necessary experience to spot the warning signs

• Train appropriately and the sky is the limit

That's all from me, your dedicated Sports Massage Therapist, for now...speak again soon and safe training!

 

P.S. Don't forget to sign up the Limassol Sports Massage website for tips, updates and special offers. 

Stress & it's impact on your performance

Whilst a little bit of stress/anxiety keeps us going forward, too much can have profound effects on the body.  Stress is a little complicated.  There are physiological and psychological factors which can be affected by an individual's personality traits.  When we are exposed to stress in the short term, the body can recuperate relatively quickly.  The small amount of damage created can be repaired fairly rapidly.  Long term stress has a more profound effect, as the body does not get the chance to recover and neutralise the effects.

 

Possible effects of stress on an athlete:

• Increased muscle tension

• Strenuous exercise may result in strains to your tense muscles

• Spasm and pain in muscles that cannot tense and relax effectively

• Headaches

• Jaw ache

• Knots in the upper back/shoulders

• Inflammation of tendons because of pressure created by tight ungiving muscle (tendinitis)

• Deterioration in muscle strength

• Deterioration in health

• Deterioration in conditioning

• Cramps/spasms due to muscles being pushed beyond physical limits

• Overactive nervous system which compromises ability to rest

• Inability to sleep and recharge

• Appetite changes

• Release of cholesterol in to the blood stream

• Elevated blood pressure and heart rate

• Chest pain

• Poor breathing

• Greater predisposition to injuries in general

 

Stress and athletic performance

 

Exercise does counteract the effects of stress.  However, when stress levels are high over a prolonged period of time, extra measures need to be taken.  Individuals need to find what works for them.  It is important to bring balance in to one's life.  There should be time to relax, do the things that you enjoy doing, look after your body, eat nutritious foods, get the rest you need, get enough good quality sleep, fulfil your spiritual and emotional needs and to get help when necessary.  You may even need to make lifestyle changes.

 

Look after yourself - it's YOUR duty to do so.  Remember that if you want to push your body to extremes then you need to set up the correct internal and external environment for the magic to happen.

 

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It's bye for now from me, your dedicated Sports Massage Therapist

 

The Cyprus Cycle Show 2012

On Saturday 5th May, was the 2nd Cyprus Cycle Show and I was privileged enough be part of  through the show!   Limassol Sports Massage shared a stand with the Limassol Running Club and gave the exhibition visitors a taste of what Sports Massage is.  I took my massage chair, a comfy mat and plenty of bolsters along.  Although, as part of my more basic massage training, I have been taught a seated chair massage routine, I worked in a free form Sports Massage manner in order to focus on areas of muscular tightness and tension.  I worked without lubricants, as is possible for sports massage, and when using the seated massage chair. 

 

Sports based massage using a massage chair

 

I gave about 21 massages throughout the day, along with advice for alleviating muscular dysfunction and easing pain.  Most of my visitors were obviously Cyclists.  Their reasons for a visit varied and included tenderness in the posterior neck muscles, tightness in the shoulder muscles, knots in the mid-shoulder blade muscles, hypertonicity in the back extensor muscles and lower back stiffness.  I took the mat so that I could get to work on tight hip flexor muscles and demonstrate relevant stretches.  The results were phenomenal, with all clients reporting much improvement if not complete cessation of symptoms.  I love my work!

 

I worked in the direct sunshine for most of the day and was careful to protect my eyes with 100 UV protection sunglasses and my exposed skin with factor 30 sunscreen.  I kept well hydrated and as it was so hot, I kept my electrolytes well topped up (thanks to Micromania who had brought the new Grapefruit flavour HIGH5 to the show!)

 

I'm looking forward to the Cyprus Cycle Show 2013 - it's going to be even bigger!

 

Would you like the LSM newsletter delivered straight to your in box?  Sign up to the website for updates and special offers - the May newsletter is just out.

 

That's all from me for now.  Goodbye from your dedicated Sports Massage Therapist!

 

 

Runners' MOT

During a Sports Massage for runners, there are certain muscles and areas that I just HAVE to check out in order to avoid overlooking potential problems.  I thought that they may be of interest to you, as you can pretty much stretch many of these out yourselves.

 

Sports Massage

 

• Quadratus lumborum

• Tensor Fascia Lata

• ITB

• Hamstrings

• Gluteals

• Quadriceps

• Calves (Gastrocnemius and Soleus)

• Peroneals

• Plantar Fascia

• Tibialis Anterior

 

So the Q.L. - this guy hip stabilises and performs lateral bending.  Crossing uneven terrain?  His going to sing a fine tune to you. 

 

The T.F.L. services the I.T.B.  Lots of hill work, or ramping up the miles too soon?  You may find that you start of with a tightness at the sides of the hips.  This can then give way to the most painful, hot-poker, burning, awful pain at the side of the knee.  Give this area a lot of respect - I.T.B syndrome is a fearful enemy with great stealth.  This nasty piece of work gets you a few miles in to your run and can stop you dead in your tracks.

 

Hamstrings will scream when you sprint at your maximal and for longer than your muscles are conditioned for!  These muscles can be prone to tearing, as the forces on them are great.

 

Gluteals hurt when you know you're running form is hot - find a reputable Running Coach for running advice.  I'm told that a pain in the a***, in this instance,  is desirable!

 

Quadriceps are utilised a lot during down hill work.  Build this up carefully to avoid being sentenced to descending stairs side ways for several days!

 

Calf muscles do get tight in running.  The medial aspect of the Gastrocnemius always works a bit harder.  Always stretch the Soleus and the Gastrocnemius separately - they share the same tendon and can make life a misery when they aren't given the attention they deserve.

 

The Peroneals will come to say hello during uneven ground work.  They help stabilise the ankle.  If you pronate, they will be chronically shortened and going over on your ankle in this instance will hurt even more!

 

The Plantar fascia is a band of connective tissue running from the heel to the ball of the foot.  Tight calf muscles can place extra pressure on the fascia and lead to Plantar fasciitis.  This condition results in lots of morning hobbling - not fun at all!

 

The Tibilais Anterior lifts your foot up by pivoting at the ankle.  Running lots of hard ground when you are not used to it can result in shin splints.   Low grade problems result in microscopic tendon tears from the bone and greater problems involve stress fractures.

 

So, covering, or at least assessing these muscles and areas during a Runners' Sports Massage is a must.  This list is not definitive of course!

 

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That's all from me for now, your dedicated Sports Massage Therapist.

 

Looking after the girls

Boys, you don't need to read this.  Girls, read on!

 

Apparently most of us wear bras that are the wrong size.  When you're taking part in Sports this can be disastrous.  We have Coopers Ligaments that help keep us North.  If you take part in strenuous exercise without adequate support, your girls will be visiting South before they have been invited and the ticket is one way!!! 

 

Get measured and try different brands, or styles for varying comfort and fit.  I can highly recommend a website called Less Bounce - they stock Shock Absorber Sports Bras.  It is recommended that you run on the spot vigorously to test the bra out. 

 

Tips for choosing a Sports Bra

• Wide band around rib cage with stretch (to prevent the bra riding up)

• No internal seams (to prevent chaffing)

• Soft breathable material (the synthetics are best)

• Wide shoulder straps (to prevent straps 'cutting' in to shoulders)

• Fastening covers (to protect your skin)

• Padded shoulders can provide further comfort

Shock Absorber Run Bra

 

Did you know that the first Sports Bra was put together by two American Ladies in 1977?  Hindra Miller and Lisa Lindahl sewed two jockstraps together.  They went on to form a company called Jogbra and became millionnaires!

 

Did you like what you read?  Sign up to the LSM website for monthly updates and offers.

 

That's all for now from me - your dedicated Sports Massage Therapist.

 

You've gone too far this time?

You're feeling off colour and you suspect that you've over trained.  But, how can you be sure?  The  following symptoms may help you to rule out the 'don't feel like it', from the 'can't'.

 

• persistent muscle soreness (DOMS, or just not enough time to recover from micro tears)

• loss of coordination

• prolonged fatigue

• dizziness

• performance inconsistency

• elevated resting heart rate

• tightness in the chest

• heat stress

 

Over training occurs when fatigue ensues due to excessive frequency, intensity or volume of training.  Doing the same workout repeatedly may also be a cause.  So, watch out for the following:

 

• decrease in performance

• aches and pains in muscles, and or joints

• fatigue, tiredness and insomnia

• elevated morning pulse

• headaches

• inability to complete training sessions

• susceptibility to illness

 

Whilst it is good to push yourself beyond your comfort zone in training be mindful that your training volume and intensity does not exceed your recovery capacity.  If this occurs, you may begin to lose strength and fitness.  Improvements in strength and fitness occur during rest periods following hard training.  The recovery process can take 12 to 24 hours, or even longer by days, or months.

Can you sustain activity in your planned longer training sessions

 

Be kinder to yourself if you have jet lag, an ongoing illness,or are exceptionally overworked.  Also, be aware that limiting calories whilst exercising intensely and  poor nutritional regimes in general can be stressors.  Use your body as a guide.  Make sure that you push yourself hard enough to progress, without sabotaging your progress.  Also provide your body and mind with the right conditions for success.

 

Did you like what you read?  Sign up to the LSM website for updates and details of special offers.  That's all from me for now!

 

 

Burn baby burn

When you are exercising in the Anaerobic Lactate System, see the Energy System blog for further details, and you feel the burn, it is lactic acid formulation that is the culprit.  Lactic acid is the end product of the glucose metabolism in the absence of oxygen - hence 'anaerobic'.

You may be interested to know that dietary carbs break down and form glycogen which is stored in the muscles.  Lactic acid can cause temporary muscle fatigue and can take minutes to 2 hours to be re-synthesised.  There is a store of glycogen in the liver too and this will be just enough to see you sprint for a bus.

 

 What can you do to help the lactic acid dissipate?

• keep moving until you cool down appropriately

• adopt static stretches once cooled down sufficiently

• allow the body time to recover from intense activity

• adopt recovery work in to your training programme ie. sprint followed by recovery jog

                                                 

                                                   ATP 

                                                      ^

                                                      ^

Muscle glycogen ---> Anaerobic glycolysis ---> Pyruvic acid --->Lactic acid

                                                                                       v

                                                                                       v

                                                                         used in aerobic system

 

The diagram above shows the process of muscle glycogen being transformed in to lactic acid.

 

So, next time you're training and you feel like your legs, or your arms, or both are going to drop off, you know that your muscles are teaming with lactic acid and you are subsequently feeling the burn!

 

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Did you know about nature's muscle cramping helpers?

There are a number of natural remedies for helping to deal with muscle cramps.

Foods that will help:

• Coconut water (the MOST recommended)
• Bananas are great as they have a high Potassium content
• B vitamins from wheat flour, vegetables, fresh and dried fruit, porridge, potatoes and yeast extract
• Calcium found in broccoli and spinach
• Mustard and pickle juice because they contain acetic acid
• Turmeric due to its anti-inflammatory properties
• Apple cider vinegar because it has potassium content

Other things to try:

• Epsom salt soak in the bath
• Keep hydrated
• Warm shower or bath to relax muscles
• Light and gentle massage
• Gentle stretches
• Take electrolytes as needed (see Blog 5 Facts for Muscle Cramping)
• Deep breathing (if the cramps are brought on by shallow breaths)
• Temporarily reduce activity if onset occurred during strenuous burst

Turmeric powder

My favourite Cider Vinegar

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That's all for now from your dedicated Sports Massage Therapist

5 facts for Muscle Cramps

1. Cramp is the involuntary contraction of muscles

 

2. Common cramp sites are:

• Gastrocnemius

• Quads

• Hamstrings

• Abdomen

• feet

• hands

...but, it depends on what activity you are doing!

 

3. Cramp is thought to be caused by lack of oxygen to the muscles, lack of water, or lack of salt (electrolytes)

 

4. Deep breaths, adequate hydration and correct electrolyte balance can help to alleviate cramps

 

5. Gentle stretching and very light massage manipulations can help to reduce the problem

 

Cramps can dramatically impact your performance

 

During my Sports Massage in the Field work at the Cyprus Ultra, the most muscles one person had in spasm at one time were 3!

 

The electrolyte preparation that I enjoy using is High 5 and it is available in Limassol from Micromania. Whether you are active in sports, or dealing with life in extremely hot temperatures, these are highly recommended.

 

Like what you read? Sign up for the Limassol Sports Massage website for extra tips and special offers?

 

That's all for now from your dedicated Sports Massage Therapist

What body type are you?

Did you know that there are three different body types?

• Ectomorph
• Mesomorph
• Endomorph 

Let’s start with the ectomorph person. They tend to be very tall and slim.  They have long limbs.  They will find it hard to gain weight, whether it is excessive body fat or muscle.  Classically this type of person will be good at endurance running, cycling and the high jump.

The mesomorph type is well proportioned and muscular.  They don’t have issues with gaining muscle bulk.  Their shoulders tend to be broader, their waist narrower and they can turn their hand to most sports – in particular sprinting, football and hockey.

The endomorph has a more rounded, stocky figure and is shorter in height.  They can tend to gain weight easily, but may have difficulty losing it.  They fare well at sports such as rugby and shot-put.

Somatype can provide a pointer as to which sport a person will be naturally gifted in.  More importantly, it can help one to set realistic goals.  If you need assistance with realistic goal setting, contact a Sports Coach that specialises in sports specific goal setting practices.

Did you like what you read?  Sign up to our website for updates and special offers.  That's all for now from your dedicated Sports Massage Therapist!

Top 10 tips for avoiding sporting injuries

There are many factors that can contribute to injuries. If we are aware of them, we can take measures to avoid unnecessary problems.  So, here are some common contributors/causes of injury and measures to take to avoid them.

1. Stretch

Well, being a Sports Massage Therapist, I would advocate stretching! Stretching keeps the muscle fibres fluid and free-moving. Stiff, tight muscles tug on tendon insertions and cause pain. The problem can exacerbate over time. Remember dynamic (moving) stretches incorporated in to the warm-up and static stretches (still) as part of the cool down.

 

2. Warm-up and Cool-down

Did you know that a proper warm-up means you use less energy during your workout/competition? It also means less chances of injury as the muscles are primed and ready to perform. A proper cool-down lets our body systems return to normal and helps prevent muscles stiffening up.

 

3. Good nutrition

Muscles are made mainly of protein, so for good muscle repair it makes sense to have a good source of this in our diets. You have a window of 30 minutes to get some protein and good carbohydrate in to your system post exercise - this ensures optimum recovery and no undue muscle pain. I recommend consulting with a sports professional that specialises in sports nutrition for more information.  There are many tips to learn - such as which natural foods have anti-inflammatory benefits and will assist with muscle repair.

4. Adequate hydration

Drinking too little water will lead to you becoming dehydrated.  By the time you feel thirsty, you will have lost about 5% of your water! Clearly, this is too late.  Poor hydration will make you very unwell indeed, increase the chance of injury/death and decrease your performance ability.  I have to add here, that drinking too much can be dangerous too. Get to know your body - keep an eye on the colour of your pee and make sure that you are still needing to go to the toilet. If you ran 50k and you didn't need to go to the toilet, you probably didn't drink enough!  If you drank too much, your salt levels may be far to low too.

 

5. Adequate electrolyte balance

Magnesium is the main electrolyte. Taking a supplement such as High 5 will keep you safe and ensure optimum performance.  You will also help to stave off cramps.  If you are exercising in extreme heat, this will become even more imperative.

 

6. Adequate recovery time

This has to be done within the remit of your training programme - which will vary depending on your chosen sport. Fatigued muscles, and bodies in general, make us more prone to accidents - whether this be tripping over or adopting poor form/techniques.  During a really tough workout/competition, there is microscopic tearing of muscle fibres - these fibres need time to repair!  Adequate recovery time within a workout is often important too - this may be achieved by fitting in some lower intensity work.

7. Correct form

Make sure that your form is correct - whatever your sport is. If you run, make sure that your running technique is correct - it pays to consult with a good Coach. Good form will allow you to perform for longer.  Poor techniques place more strain on the body and will eventually lead to injury.

 

8. Stay safe

Be aware of any dangers that you may be exposed to - whether they be uneven running surfaces, poor lighting, extreme weather conditions, remote areas, or medical related issues. Keep all medicines you may need accessible, carry a mobile phone, have a back-up plan if you need to bail out part way through a long run and let someone know where you are (or are planning on going).

 

9. Be in tune with your body

Pain killers and anti-inflammatories do play an important role at times. Be aware that they can mask symptoms and may lead to further damage. Did you know that some anti-inflammatories can delay ligament healing? Or, that some anti-inflammatories must not be taken if asthma is present? Or, that kidney problems can ensue following some cases of anti-inflammatory consumption alongside dehydration? Learn to listen to your body during training - are you too tired? Should you reschedule, adapt your session, or plan your sessions more carefully next time? Are you pushing through an injury when you should hold back a little? Are you off colour? Is it safe to go full steam ahead? Only you know...

10. Get therapy when you need it

Hamstring stretch during Sports Massage Therapy

Seeing a Sports Massage Therapist can be very beneficial in helping with training recovery, injury rehabilitation and keeping injury free. Keeping muscles in tip top condition means more miles and a longer training/competing life! if your Therapist practises, or is very familiar with, the sport you do, there will be added value to the treatment too.

This list is not exhaustive.  Please feel free to contact me for more details. Don't forget that you can also sign up to my website for updates and special offers - there will be a treatment discount voucher available in the April update.

 

Thanks and bye for now, from your dedicated Sports Massage Therapist!

Muscles, did you know?...

Did you know that muscles do all of these?

• help with movement

• perform bodily functions

• aid circulation (as a metabolic pump)

• help you to maintain posture

• help with heat control

Muscles work in pairs

During movement muscles work to open and close the angle of the limbs.  If we look at the thigh, the hamstrings help to bend the knee and the quads help to extend the leg and flex the hip.  Muscles work in pairs - the biceps with the triceps and so on - one contracting and the other lengthening.  Some complicated movements require many muscles to engage and take their turn in the operation.

 

Different types of muscle fibres/tissue perform different jobs.  The smooth muscle of the bowels helps with peristalsis (the gentle contractions moving waster matter towards the exit of the bowels). 

 

The soleus muscle works as a great pump to help with leg circulation.  Our lymphatic system is operated via movement as the vessels are valve-less and pump-less.

 

Our muscles help to form our posture - they are like the guy ropes of a tent.  If we sit hunched over all the time, eventually our chest muslces will tighten and draw our shoulders forward, and our mid back muscles will lengthen, and may become weaker.

 

When we shiver, our body is attempting to heat us up via the rapid muscular contractions.

 

This is just a small glimpse in to the fascinating world of muscles.  Our bodies are amazing machines indeed!

 

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Energy systems - your body's natural gears

Ever wondered why the first part of your training session can feel the most uncomfortable, even though you’ve hardly got moving?

 

The body has 3 different energy systems that are engaged in succession during a training session.  You can think of them as the body's natural gear system.  The first system kicks in immediately and has just a measly 8 to 10 seconds capacity, the second system takes 1 to 3 minutes to fatigue and the third system  takes more than 3 minutes to fatigue.  

1) The Anaerobic creatine phosphate system

• high 100% maximal effort

• lasts about 10 seconds

• creatine phosphate is the fuel

• fast recovery

• no waste products to speak of formed

• used for short sprints, heavy lifts, short explosive activity

2) The Anaerobic lactate system

• 60-90% maximal effort

• between 30 seconds to 3 minutes duration

• carbohydrate (glycogen) fuel used

• lactic acid produced as a waste product - feel that burn!

• recovery can be minutes to 2 hours to remove and synthesise lactic acid

• used for longer sprints, longer sets of strenuous repetitions

3) The Aerobic system

• up to 70% of maximal effort

• low intensity activity can be maintained for hours

• fuel includes fat, protein, carbohydrates

• waste products include carbon dioxide and water

• recovery time is down to the individuals ability to take in and utilise oxygen

• used for long walks, long distance running and less intense long duration activity

 

The Energy Systems

Following on from the fast and slow twitch blog, the Anaerobic creatine phosphate system uses white fast twitch muscle fibres, the Anaerobic lactate system uses white fast twitch muscle fibres and the Aerobic system uses red slow twitch muscle fibres.

 

The preferred system of the body is the Aerobic system and as long as oxygen is available, it will keep on going.  However, this system is slow to start.  VO2 max is the maximum oxygen uptake valve so to speak.  It represents the maximum amount of oxygen that can be breathed in and transported to the working muscles.  The measure is in millilitres of oxygen per kilogram of body weight per minute. 

 

If you would like my blogs mailed straight to your inbox, you would like to be kept informed of Limassol Sports Massages latest news and receive special offers, please sign up to my website. A good Coach can help you improve your VO2 max through aerobic activity.

 

That's all for now from your dedicated Sports Massage Therapist - helping you to have happy muscles.

 

Recovery know-how

So it's 4 days on from the Limassol Marathon.  Well done to everyone who took part, especially those who really dug deep and made new PBs, and for those who ran the double!  Many people have approached me for recovery advice this week.

 

The body systems must be given adequate recovery time post competition.  There is no way of knowing how much recovery time you need - you have to judge how you feel.  If you feel stronger and able to work hard in the session, it is a good sign that you have recovered.  If you are tired, or sluggish, and you cannot meet the session aims, you are not fully recovered.

 

The amount of time that you need to recover depends on the following factors:

• The intensity of the competition

• The duration of the session

• Your current level of fitness

• Your diet

Make sure that you are keeping well hydrated, eating enough protein to facilitate muscle repair and getting enough good quality sleep.  Keep mobile so that you don't stiffen up - gentle walking, swimming and other light activities may help to ease any muscle discomfort.  Sports Massage can help with the muscle recovery too - ensure that it is light to avoid any further muscle fibre trauma.  During the treatment, a good therapist will help you to identify specific areas of tightness, that left untreated may develop in to Sports Injuries - such as ITB, tendinitis and plantar fasciitis.  They will also help to identify stretches that may help with your recovery.  Topical muscle preparations may help to reduce inflammation, deaden pain and ease any tightness. When excessive muscle soreness and any inflammation, has subsided, start to do some gentle stretches - these will help to ensure healthy muscle function. 

 

Shivasana - yoga  recovery pose

Ensure that you have good recovery, so that you can get back to running sooner and continue running for longer!

 

For more advice come and see me at my Sports Massage Clinic in Limassol.  For Updates and Special Offers, sign up to the website.

 

If you want nutritional advice or help with achieving your next running goal, contact a good Running and Fitness Coach.

 

Happy running from your dedicated Sports Massage Therapist Eva, helping you to have happy muscles!

Fast and slow twitch - twitch do you have more of?

Wondered why you are better at sprinting, or have a good predisposition for explosive bursts of energy?  Or, perhaps you can go on and on, at a steady pace for a long time.  Maybe you have a good ability for both?  On the whole, this is due to the combination of fast and slow twitch fibres that your muscles have. 

 

There are three types of skeletal muscle tissue:

• Red slow-twitch fibres

• White fast-twitch fibres

• Intermediate fast-twitch fibres

These three types of muscle fibres are all present in muscle tissue, to differing proportions, and this is what gives them a range of resistance and contractile speeds. 

The fast twitch fibres are wider and can generate great force rapidly.  They are white because they have less myoglobin (the oxygen carrier within muscle tissue).  They also have less mitochondria (known as cellular power plants, because they generate a chemical that is used as a source of enegy).  These fast twitch fibres work anaerobically and have low resistance to fatigue.  This type of muscle tissue contains lots of glycogen.  They produce quick and large contractions.  Successful sprinters have many fast twitch muscle fibres.

 

Slow twitch fibres rely upon the aerobic metabolism.  They are smaller in diameter, have lots of mitochondria, a dense network of capillaries and are high in myoglobin.  As a result of the myoglobin content, they are very red in colour.  This type of fibre contracts slowly and has a good resistance to fatigue, making them useful for long duration and low intensity work.  Endurance athletes and long distance runners, including marathon runners, have plenty of these. 

 

The intermediate fibres fit pretty much in between the fast and the slow fibres.  They are of medium width diameter.  They contract fairly rapidly and are resistant to fatigue – but not as much as the slow twitch fibres.  Middle distance runners and medium endurance athletes have a fair proportion of these.

Fast or Slow twitch?

 

Inheritance is the key here.  You can increase the size of the muscle fibres through training, but you cannot increase the number of muscle fibres present.  The effectiveness of the muscle fibres that you have can be developed to improve their performance in terms of strength, endurance and size.  You will find that elite athletes tend to specialise in the events/activities that their predominant fibres are best suited to.

 

Would you like to be kept informed of Limassol Sports Massage’s news and special offers?  Please sign up to the website at  limassolsportsmassage.

 

If you would like help developing the muscle fibres you inherited, it is imperative to find a good coach/mentor.

 

If there is any other sports topic you would like me to cover, or you have any other questions please contact me at evacyprus@me.com

 

Good bye for now from your dedicated Sports Massage Therapist, Eva Evangelou

Jogger's nipple...nip it in the bud!

Just in time for the Limassol Marathon this Sunday 18th March...

 

The unfortunately named 'Jogger's Nipple' is a friction based injury and can be, I am told, very painful.  A friction burn occurs when the nipples constantly rub against fabric during running.  There are factors that can attribute to this condition and they include cold and wet weather. 

 

So, what are the symptoms?

They vary from stinging nipples in the shower, to bloody nipples - ouch!

 

There are several actions that you can take to avoid this sneaky little bugger from creeping up on you during a run.

Happy chappy sporting nipple shields

• petroleum jelly smothered over the area in question and re-applied as longer runs/races progress

• tape over the nipples (choose a low adhesive type tape - I should imagine that you can do more damage if you don't!)

• women - choose a bra with complete cups, covered fasteners and inelastic straps

• purchase specifically designed nipple guards

• avoid tight fitting tops

• watch out forT-shirts with screen printed designs across the chest

• wear technical tops during your runs, as sweat drenched cotton acts as a great abrasive

Limassol Running Club stocks a large supply of specially designed nipple shields.  If you ask nicely, you may even get to see the Coach sporting a pair!

 

If you want to keep informed of Limassol Sports Massage's latest news and offers, please sign up to the website - it would be great to have you onboard!

 

Wishing you happy muscles and sporting success!

 

First Aid for Sports Injuries

So, you’re out and about doing what you love and the dreaded happens…what to do next?

 

For acute (new) injuries, the treatment is RICE, known also as PRICE

 

P     =     Protect

 

R     =     Rest

 

I      =     Ice

 

C     =     Compression

 

E     =     Elevation

 

To protect, you may need  to bandage, tape the injury or get away from further potential injuries.  Rest involves not engaging in activity that exacerbates symptoms, but allows you to be as mobile as is comfortably possible – this prevents the injury worsening and, by contrast, stops the injured area/limb from stiffening.  Ice helps reduce inflammation and the impending swelling.  Check out my previous blog on icing – there are rules to follow and things to be aware of.  In short do not ice for too long, don’t get ice burn and don’t ice the entire way around a limb.  If it’s gone red, you’ve iced for too long and you are negating the benefits of icing.  Compression helps to limit swelling and this can be achieved by using tubigrip or a conforming bandage.  First aid courses will teach you how to apply a conforming bandage safely and effectively.  Practise is key – do so on whatever you can find.  Having sat British Horse Society exams, most of my bandaging skills were more finely developed on our equine friends!  Elevation, above heart level if possible, helps with venous return and stops fluid pooling below or near sites of injury.

 

St John Ambulance do wonderful First Aid courses and supplies

 

What are the characteristics of an acute injury?

The injury will be painful – to touch and during movement.  This may result from injury to nerve fibres.  Redness will be present because of the large amount of blood in the area.  There will be swelling, once again due to the large amount of blood to the area and vasodilation (widening of the blood vessels) enhancing the affects.  There will be heat at the site of the injury due to the large amount of blood in the area.  There are exceptions to this, but these are the most common symptoms of acute (new) injuries.

Sprains are associated with trauma to ligaments.  There are different grades of trauma, from the lower to the higher.  A low grade trauma will involve slight tearing and milder symptoms.  The mid-grade tears will demonstrate higher levels of pain, swelling and incapacity.  The higher levels of trauma will show joint instability, may involve ligament/bone damage and will need surgical repair.  Remember ligaments hold bone to bone.  Sports that involve twisting and turning quickly, such as skiing, can tear ligaments in the knee joints.

Strains involve muscle tissue.  Tendons are the attachments of muscle to bone.  The damage can be significant and require surgical repair.  Sports that involve quick acceleration and stopping can often cause the Achilles tendon to completely snap apart – I have seen this happen to many people in squash and football.  Tears can occur to muscle fibres too.  Lower grade tears involve swelling and trauma.  Higher grade tears involve inability to move the muscle and complete loss of strength.  Remember that in weightlifting muscle is built via microscopic trauma to the muscle tissue.

Bruising is bleeding within the soft tissue.  Essential oils such as lavender are good for treating bruises. 

Grazes must be cleaned.  Saline solution pods are great for this as they can be squirted on to the graze to dislodge grit.  Sports cap water bottles can be used in a similar manner.

Broken toe nails need to be trimmed and taped up.  Micropore tape is great for this as it has low adhesion and is less likely to rip off the nail when it is removed.

Blisters can be made more comfortable with compede type blister plasters.  Gaffer tape can be used as a cheaper and versatile alternative – place a piece over the blister (non-adhesive side facing blister) and then tape in place.  First aid texts tell you not to pop as germs can enter the otherwise sterile area. 

Mobility must be encouraged when the injury is a few days old and is now deemed as a chronic (longer term injury).  Move carefully as those new tissue fibres are shockingly fragile.  Use pain as your guide.  Remember that a balance needs to be found between rest and healing, and mobility and not stiffening up.  Muscle wastage can occur through long term incapacity and range of movement can become limited.

Acute is the term for new injuries.

Chronic is the term for long-term, or longer-term injuries.  You move from acute to chronic classification after a few days.

Proprioception is about balance and coordination (coordination is skill related). It allows us to perform movements with efficiency.   It is the mechanism that the body uses to sense stretch, pressure, tension and the position of body parts.  When a limb is traumatised, proprioception is compromised and needs to be stimulated.  Proprioception can be developed via use of the wobble board, the balance board, throwing and catching exercises, the gym ball, via simple balancing exercises and the mini trampoline.  Have you ever injured one of your legs?  Help me with an experiment.  Stand up.  Practise standing on one leg at a time.  Stand on your non-injured leg first – what’s your balance like?  Now stand on your injured leg – can you see a difference?  Are you swaying more when standing on the damaged leg?  Are you shaking more on this side?  Perhaps your leg even feels weaker?  Get the wobble board out and readdress the balance!

Do you want to find out more?  Visit the Limassol Sports Massage website and sign up – you’ll benefit from more information, updates and special offers reserved for subscribers.

Remember that good training practises can help to minimise the likelihood of injuries.  Find a reputable coach to help you train safely.

Bye for now from your dedicated sports massage therapist, Eva

The benefits of good breathing practice in exercise

Have you ever stopped to think about the impact of good breathing on your performance? How do you think good breathing practice helps you in your chosen sport? Do you know that different sports place different demands on your ability to breathe?  My research on this subject has surprised me beyond belief.  Please look at my previous blog Metaboreflex for more interesting information.

 

On a basic level, poor breathing technique robs us of energy and impacts our ability to be mentally alert.  If we don't exercise our breathing muscles, ie. through cardiovascular work and breathing exercises, stiffness can occur in the ribcage and the surrounding muscles.  This stiffness can make breathing-in harder, stale air can remain in the lungs and fresh oxygen is not sent in to the blood stream so effectively.   

 

When we are in the aero position during cycling, the diaphragm is restricted in it's downward movement, this in turn adds resistance to taking a deep breath.  Imagine working out hard, the body requiring extra oxygen and the ensuing resistance.  During swimming, the lungs are combating hydrostatic pressure, a limited opportunity to draw breath and the need for large oxygen intake at these restricted times.  In running, the breathing  muscles and diaphragm work exceptionally hard to stabilise the core, control posture and to help us to breathe effectively.

 

The diaphragm descends into the abdominal cavity during inspiration

In running it is important to synchronise breathing with running cadence.  If you don't have this synchronicity, the abdominal contents can impede the diaphragm's movement.  There are thoughts that stitch can be caused by the lack of the diaphragm's ability to work effectively.  Being unable to breathe has often been reported by runners with stitch.  Runners need their breathing muscles to work hard as muscles of breathing, to control posture, to protect the spine from trauma and to power force transmission during leg drive.  Want to learn more about running efficiency?  Find a good running coach.

 

Proper breathing during activity stops us getting dizzy, improves our performance and even helps to fat burn!  There is a lot of different advice out there about breathing ratios.  I have been experimenting with a 3:2 ratio - which many experts believe helps to fully oxygenate the muscles, whilst clearing the body of carbon dioxide.  It also helps to lower the heart rate.  During sprints, this would become a 2:1 ratio.  Shallow breathing must be avoided as it increases the heart rate, increases lactic acid production and reduces the capacity for endurance in any sport. 

 

So, what to do?

• Interval work that challenges the cardiovascular system

• Use my favourite gadget, the POWERbreathe

• Chest opening exercises (ensure those pectorals are not overly tight)

• Breathing exercises found in Yoga

• Control allergies effectively

• Control asthma/exercise induced asthma effectively

• Seek advice from a medical professional if you are worried about your breathing

•  

Did you like what you read?  Why don't you visit the Limassol Sports Massage website to sign up for updates, information and special offers.

 

Goodbye for now and best wishes from Eva, your dedicated sports massage therapist

 

Exercise induced asthma

Did you know that cold and dry air can exacerbate breathing problems during exercise?  During exercise we often breathe through our mouths.  Breathing through the nose helps to moisten and warm up the air.  Breathing through our mouths results in colder and drier air hitting the lungs.  When this air meets the moist air in the lungs an asthma attack can occur for those prone to exercise induced asthma.  Asthma causes temporary inflammation and narrowing of the air passages.  This can present as wheezing, coughing, shortness of breath and chest tightness.  There are many causes of exercise induced asthma, but they mainly fall in to two categories - allergens and irritants.

 

Allergens

• seasonal pollens

• dust mites, molds, pets and insect paarts (Yuck! This includes cockroaches too! Double yuck!!!)

   

• fish, eggs, peanuts, nuts, cow's milk and soy (Vegan's have an advantage here)

   

• additives (eg. sulphites - regularly found in dried fruits!)

   

• latex (alternatives to latex first aid gloves may be a good idea)

   

 

Allergens picture from knowabouthealth.com

 

Irritants

• respiratory infections (viral colds, bronchitis and sinusitis - bear this in mind when you wonder whether to push through training when you are unwell)

   

• drugs such as aspirin, NSAIDs and beta blockers (Ibuprofen falls in to this category!)

   

• tobacco smoke

   

• paints, detergents, spray deodorants, chemicals and perfumes

   

• exercise in cold and dry conditions

   

• laughing, crying, yelling and distress (I guess these cause your windpipe to go in to spasm)

   

• hormonal factors such as premenstrual syndrome

   

 

Asthma causes from clivir.com

 

Statistics show that adult onset asthma is more prevalent in middle aged women, and that it often follows post respiratory tract infection.

 

What happens during an episode?

Airways begin to swell (bronchospasm) and secrete mucus.  This mucus can partly block and obstruct the airway.  This obviously challenges breathing.  As we read above, distress can exacerbate symptoms, so keeping calm is key. Episodes of exercise induced exercise can typically occur 5 to 20 minutes in to exercise.

 

If left untreated, and the inflammation persists, narrowing can occur of the airways.  I saw this a lot in the horses I worked with and trained over the years.  You would have heard of this condition being referred to as COPD - Chronic Obstructive Pulmonary Disease.  This umbrella term covers emphysema and chronic (long-term) bronchitis.

 

Things that help?

Seeking professional healthcare advice - this is obviously a MUST, Peppermint essential oil to inhale and sipping water.  Finding an understanding coach/personal trainer is of paramount importance.

 

Coaches need to be aware that athletes are not lacking conditioning, and that time to take medication and obtain relief is required.

 

My next blog will cover breathing tips during exercise.  You may want to refer to this blog about the Metaboreflex too.

 

Do be sure to sign up for updates and special offers on the LSM webpage.