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.

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!

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!

 

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.

Potions to facilitate Sports

I’m talking about natural potions made from pure plant extracts - and not from tubes of chemical-laden synthetic product that have been sitting in a hot shop for months on end.  I love essential oils and the benefits that they bring.  They are very complex, with up to 300 different chemicals per oil.  Essential oils are highly concentrated and must be administered carefully as certain oils are contraindicated through various medical conditions, or at certain times in our lives.  So seek professional advice when using them and refer to a reputable handbook.  Essential oils are our allies, the benefits that they bring are numerous and range from the physical to the emotional.

 

 

I have been developing a blend for a muscle rub.  I run and I regularly see runners in my Sports Massage clinic.  I am aware of the importance of keeping our muscles in good working order.  Post run, we need to make sure that we cool down effectively, stretch appropriately, re-fuel and provide our bodies with optimal conditions for post exertional recovery.  This is where the oils come in. 

I have been trialling the blend with a running coach and runners from the local running club.  The brief for the blend can be seen below:

·         Anti-inflammatory

 

·         Refreshing

 

·         Analgesic

 

·         To aid circulation

 

·         To stimulate lymph

Feedback from my clients has been very positive, with reports of recovery facilitation, inflammation reduction and an enhanced sensation of well-being.  The product comes in an aloe vera gel, or a sweet almond oil base.  The oil is good for self-massage and the gel feels extra refreshing.  Keep the product in the refrigerator to make it feel even more refreshing.

 

 

Here are some post exercise essential oil essentials:

 

 

Spike lavender, or Lavender – great for muscular aches and pains, strains and bruises.  Lavender will help you to ‘come down’ after great exertion.

 

 

Chamomile – pain relieving and anti-inflammatory.

 

 

Ginger – warming and pain relieving.

 

 

Clove oil – also warming and pain relieving.

 

 

Sweet marjoram – muscular aches, pains and stiffness.

 

 

 

Adding essential oils to soya milk to aid dispersion in the bath

 

Choose two or three different essential oils and add a total of 4 drops to 10ml of a non-scented lotion or some aloe gel.  Add a total of 6 drops to ¼ cup of milk, mix and then add to the bath.  Fellow vegans, you’ll be pleased to hear that soya milk can be used!  The fat in the milk helps to disperse the essential oils – this stops them floating on the top of the bath water!  If you are having a therapeutic bath, wash first and then refill the bath for your therapy soak.  Add cold water to a bowl and add 6 drops of essential oil, then float a muslin cloth over the top to soak up the oils prior to applying to sore areas.  I have used this technique to good effect with competing horses – using aromatherapy on horses is amazing!

 

Please contact me for more information.  Bespoke blends can be created to suit your individual needs.  Have a warming blend to condition the muscles prior to sport, a recovery blend to soothe and reduce inflammation post activity, a relaxation blend to help you rest the night before a competition, or a rocket blend to stimulate you for your race.

 

If you live close by and you would like to trial my new muscle rub blend, please get in touch  - I would be happy to see you!

 

Don't forget to sign up for free updates and special offers at Limassol Sports Massage.

It's goodbye from me, your dedicated Sports Massage Therapist and qualified Aromatherapist

Prevention is better than cure! - Say no to Sports Injuries

This is written in the remit of a sports massage therapist and a runner.  The points are not in any order of relevance.  Most of the information is transferable to a number of disciplines.

Make sure that your training regime is not increased dramatically and beyond your capabilities.  Under these circumstances, muscles tend to get very fatigued, way too tight and micro tears can form impairing tissue function.  A longer recovery time is then necessary, which takes you away from your programme and sets you further back.  You are more likely to sustain injuries when you train, or attempt to compete, way in advance of your conditioning.

Is your warm up adequate?  What is your activity? Are you about to embark upon your long run of the week?  Are you about to do your sprints?  The latter would require at least 20 minutes of warming up.  Muscles tend to tear when they are moved with great force prior to them being made pliable.  I recommend getting your heart rate up, performing dynamic (moving) stretches that mimic the movements you shall be making, gently jogging and then building up the speed.  A slow longer run may be a little more forgiving to the un-primed body.

Is your cool down adequate?  Did you sprint and then grind to a complete halt?  Is your heart rate still elevated?  You need to allow your heart rate to come down and the fitter you are, the faster this shall happen.  You can then think about some static stretches – non-moving stretches.  These help the muscle fibres to move freely, ensuring that there is no stickiness between the fibres that would  hinder their contraction and lengthening.

Ensure you stretch appropriately.  That means not bouncing, not stretching beyond what feels comfortable, holding for 10-20 seconds, executing the correct technique and form for the relevant muscle group, and only stretching once warmed up.  Check out these stretching tips.

Train for your chosen activity appropriately.  Consult a running coach for advice on building up a programme suitable for your training needs.  Make sure that your programme helps you to develop the skills that you are going to need.  Your stamina, endurance, speed, muscle conditioning and your mental disposition need to be challenged adequately.

Have the right gear for the right activity.  Wear the correct clothes.  Be safe and be seen if you are running in poor light – fluorescents by day and luminous clothes by night, with a suitable strap on light.  Have lightweight windproof, breathable and waterproof jackets for wet/windy weather.  Insulating layers will be required for the cold.  Technical wicking moisture away fabrics will be required in milder weather.  Don’t over dress, unless you are conditioning your body to accept high temperatures.

Wear the right shoes the right way.  Are your laces done up properly?  Are your laces tied too loosely or too tight?  Are you wearing trail shoes for slippery and uneven surfaces?  Are your shoes suitable for your feet? Are your shoes the correct size?  Consult with a professional running coach.

How is your technique coming along?  Have you had some professional help for your running form?  Good technique reduces the chances of injury and reduces the amount of energy expenditure during activity.  More energy means better breathing, posture and longer runs.  

Are you overtraining?  It is important to perform quality training that prepares you adequately.  What is the point of excessive training that increases wear and tear, heightens the chances of injury and side-tracks you from your schedule because of excessive fatigue?

Watch those cambers, they can put pressure on your knees. 

Don’t slip up – watch the terrain, especially as you get fatigued.  Run with lights, or by good moonlight, just make sure you can see what’s underfoot.

Is the caffeine making you jittery?   Too much caffeine can make you uncoordinated and accident prone.  The effects can be similar to drinking too much alcohol.

Are you fuelled adequately?  Do your muscles have the energy required of them for the demands about to be placed on the body? Are you hydrated?

Eat within 30 minutes post activity.  This is the window of opportunity that many fail to take advantage of.  Your muscles will love you back and repair more effectively if you adhere to this tip.  You may suffer from fatigued and needlessly painful muscles post exercise otherwise.

Oh, and I nearly forgot, find yourself a good Sports Massage Therapist and keep those muscles in tip top sporting condition!  Eva Evangelou, your dedicated Sports Massage Therapist.

Happy safe running!  Liked what you saw?  Join us at LSM for updates and special offers.

Contrast Bathing - mixing the cold with the hot for competition recovery

Here’s the concluding part to the heat and cold therapy treatments that we have looked at in the last two blogs.  We are going to look at what happens when we use these two types of treatment side by side.

Uses?

Contrast bathing is commonly used in sports injuries and although I wouldn’t recommend it, it can be adapted for use in acute injuries.  An acute injury is a new injury and a chronic injury is an older injury.

What it does?

It produces a pumping action which stimulates the blood supply to the immersed part and subsequently accelerates metabolic processes, reduces pain, increases the elasticity of ligaments and stimulates the sensory nerves – which can be very relaxing.

How?

Use a paddling pool for large groups or teams of athletes.  Showers, basins, tubs and buckets can also be used according to which area of the body requires the treatment. 

1.      Fill a vessel with hot water and another with cold water.

2.      Starting with the cold, plunge affected part/s in for 1 minute

3.      Plunge affected part/s in to the hot water for 1 minute

4.      Repeat and finish with the cold water plunge

If it is an acute injury, start with the hot water and stay in the cold for longer.  Be aware that the cold part of the cycle can be uncomfortable. 

Did you know?

Scientists in Australia have reported that athletes who use contrast hydrotherapy post training/competition have lighter and less tight muscles.

Byeeee for now (interested in updates and special offers? Sign up for them at LSM)

Ice, Ice Baby – The cool down on Cryotherapy

Sprained ankles, bruises and post exercise swelling are but a few incidences where we may need to apply cold therapy to bring about relief.  We have all heard of rugby and football players who immerse themselves in ice baths post event to help reduce trauma to soft tissue and facilitate recovery.  Whilst this technique isn’t rocket science, there are a few things to be aware of.

Methods of application

The aforementioned ice bath – definitely not for the faint hearted! Cold water direct application via shower head or tap – obviously you would opt for the shower head for larger areas.  Specialist sports ice packs.  Ice sprays and gels – the jury is still out for the effectiveness, but they do feel rather good.  Frozen peas, or ice cubes, wrapped in a damp tea towel – for conduction and preventing ice burns!  Ice cups are good too – fill a plastic disposable cup ¾ of the way with water and freeze – the ice pops out a treat (run it in cool water prior to skin application to avoid ice burns).

Ice therapy

·         Reduces the inflammatory response

·         Causes the blood vessels to constrict

·         Slows down nerve conduction

·         Reduces local metabolic rate

·         Offers pain relief

·         Reduces swelling

·         Decreases pain

·         In acute injuries it helps stop bleeding

·          Assists with injury healing

The length of time, method of application and number of applications determines the level of effectiveness.

Precautions

You would never think ice therapy could come with a warning label…  Years back I was training for the Windsor Cross Country endurance course.  My horse developed mystery lameness with swelling.  I opted for an ice-bucket foot bath for obvious reasons.  The cold water was such a shock to the animal, that despite it only having three legs to stand on (the fourth was being held by me to prevent escaping), it sprung out of the ice bucket and landed squarely on my foot.  The irony of the story was that I now had to use the ice bucket…

Avoid using this type of therapy if you have circulation problems, reduced/absent skin sensation, near the site of superficial nerves, on areas of low body fat/low muscle mass and if paralysis is present.  Be careful not to get ice burn - cover ice with a damp tea towel.

Remember to

Ice small areas for about 10 minutes.  Ice large areas for about 20 minutes.  Not to ice the entire way around a limb.  Check for a nice blue hue to the skin – if redness appears the ice has been left on for too long and the positive effects will be reversed!

Happy safe icing everyone!  That’s all Ice got time for today – LOL! 

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Top Ten Stretching Tips

1.       Make sure you warm up first.  Runners can try light jogging on the spot before slowly moving forward, and jumping up and down.  The aim is to get your heart rate up and wake those muscles up.

2.       Pre-sport stretches are best kept to dynamic (moving) stretches.  Runners will benefit from leg swings, knee and ankle rotations, and pointing the toes down and then up.

3.       Never stretch prior to warming-up adequately.

4.       Do not ‘bounce’ during a stretch.

5.       Always stretch slightly less than you are capable of.

6.       Use static (non-moving) stretching after exercise to help you cool down.  Runners will benefit from calf, quadriceps, hamstring, gluteal and quadratus lumborum stretches.  I shall cover these soon.

7.       Do not stretch out traumatised muscles or ligaments.  Be guided by pain, swelling and heat and if you feel like you might be aggravating an existing condition, seek medical help.

8.       Start and exit a stretch gently.

9.       Aim to perform a static stretch for 10 to 20 seconds and then build up to 2 sets.

10.   If one side, or limb, is stiffer than the other, repeat the stretch an extra time on the stiffer side until symmetry is obtained.

Do listen to your body and seek medical advice for new or persistent injuries - you’re going to need your body to keep performing miracles for you for a long time to come!

Catch you all soon with some information about what Sports Massage is!  Don't forget you can subscribe to LSM updates and special offers at LSM.

Stretching tips for the Marathon Race Day

Brought to you by Eva Cyprus ITEC Dip Sports Massage

Stretching is a huge topic indeed.  The recommended approach to stretching has altered dramatically over the years.  However, there are some factors that we need to be mindful of regardless of the latest developments in the vast field of Sports Science. 

Stretching don’ts:

Never ever bounce (previously in vogue and known as ballistic stretching).  Never stretch cold or injured muscles.  Never stretch beyond what feels pleasant and comfortable.  It is also important to adopt and utilise a stretching routine during your running regime and within your Marathon training programme.  

Why stretch?

In brief, stretching maintains healthy muscle function.  It ensures that the muscle fibres slide fluidly together and apart.  It helps prevent injuries, muscle cramping and forms part of the important cool down – which helps to reduce muscle soreness after activity.  Think of your muscles as guy ropes.  These guy ropes help anchor our bones and give us our posture.  If muscles are overly tight, the body is thrown out of alignment.  The impact of this can be aches and pains, injuries and reduced sporting performance.  Many painful sporting injuries/conditions can be successfully treated via simple stretching techniques.

Stretching pre-race

Warm up first.  An effective way to warm up is jog lightly on the spot and to jump up and down.  Ensure movements are mindful and controlled.  Dynamic stretching (moving stretching) can then be employed.  This involves moving a limb/the body through its range of motion, which in turn warms up the muscles further and loosens off your joints.  A good dynamic stretch for the legs involves gently swinging an extended leg forwards and backwards from the hip.  Arm, trunk, ankle and knee rotations are also useful.  By observing this practise, you will reap the benefits at the start of the race, as your muscles will use less energy to produce these movements.  You can then move on to light static (non-moving) stretches.  Static stretches prior to a race have carried the most controversy.  Your own preference will dictate whether you wish to practise these.  Personally, I find them useful as they seem to prep my muscles very effectively.  Keep it light and easy.  Stretch well within what is comfortable and achievable.  Muscle groups to target include the calves (stretch the gastrocnemius and the soleus separately), the hamstrings (at the back of the thigh), the quadriceps (at the front of the thigh), the iliotibial band (it spans from the side of the knee towards the hip) and the hip flexors.  In future articles, we will explore good practice for these stretches.

Stretching post race

Make sure you walk around for a while after the race.  Walking for a mile or so will help to prevent your muscles from going in to spasm.  Grab food and drink during this time. Ensure you replace your electrolyte balance.  Good foods to eat include bananas and water melon.  Foods rich in magnesium (the most important electrolyte) will help prevent cramps, and these include spinach, nuts and whole grains.  Before you cool down, it may be possible for you to perform extremely gentle static stretches.  This depends on how well conditioned your muscles are to the activity performed.  If your muscles are painfully sore, even the most gentle of stretches are probably best to be avoided as greater muscle tears may be present.  If light stretches are possible for you, try and perform at least one set before you cool down as this will help reduce muscle soreness and the risk of injury.  Keep moving, keep mobile, keep hydrated and refuel.

Remember

When it comes to stretching, no pain gives you the greatest gain!  Make time to maintain healthy muscle function; you really will gain more running mileage over the years.

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Eva’s lifelong enthusiasm for Sport and the human body led her to specialise in Sports Massage.  She has been the Redbridge Swimming Club’s Official Sports Masseuse since 2008, where her presence has led to the reduction of sporting injuries amongst the London-based County and National Swimmers.  She has performed post event massage at the Flora London Marathon since 2009. She believes that maintaining healthy muscles is key to preventing injuries.  Eva’s main sporting disciplines include running, martial arts, swimming and horse-riding. 

Calf talk…Do you know your Soleus from your Gastrocnemius?

Did you know that you have two calf muscles, the Soleus and the Gastrocnemius?  They are both serviced by the same tendon – the calcaneal tendon.  This tendon is the strongest and thickest tendon in the entire body! 

Were you aware that the two muscles need to be stretched separately for optimum function?  The Soleus tends to be neglected as many people are aware of the classic Gastrocnemius calf muscle stretch.  To stretch the Gastrocnemius, one foot is placed behind the body with a straight knee, whilst the forward leg adopts a bent knee position.  To stretch the Soleus, adopt this pose and then bend the back knee by 5 degrees (play about with the position until you feel a gentle stretch).  I will cover best practice for stretching in another article.

The Soleus muscle is larger than the Gastrocnemius.  You can feel the Soleus’ sides bulging out just behind the Gastrocnemius.  Tightness in these two muscles can contribute to a whole host of problems developing – including tightness in the connective tissue under the foot (the plantar fascia), tendonitis in the Achilles tendon, muscle tears and Achilles tendon rupture. 

As a Marathon runner, one should keep these two calf muscles happy by ensuring they are adequately warmed up pre activity, stretched adequately and appropriately post activity, that running shoes do not dig in to the heels (Achilles tendon region), that training runs build up in intensity and mileage gradually, that terrain changes are factored in gradually and that competition terrain is incorporated during training where possible.   Adding steep hills suddenly in to your running programme could aggravate the Achilles tendon severely.

The main job of these two muscles is to point the toes downward from the heel (plantar flex the foot).  The Gastrocnemius also helps flex the knee.  If you can keep these guys happy, your running will benefit greatly! 

It’s bye from me for now, but I’ll be catching you soon with some Marathon Stretching Tips. Don't forget to join me at LSM for updates and special offers.