It’s so great to have so many fantastic running events in our local area. This weekend is the much anticipated Winchester Half. We have lots of patients, friends and family taking place in this local Hampshire event.
And who can guess what the main topic of discussion is in anticipation of this event?…….HILLS!
But don’t let that taint your excitement. Hill’s can be great and here’s a little reminder of some of the benefits of hills, courtesy of Rock Creek Runner.
So, when you’re taking on those hilly challenges on Sunday, keep these benefits in mind!
Best of luck to everyone taking part in the Winchester Half Marathon event, we look forward to hearing your marathon stories next week. And if you want to be prepared and book in your recovery massage for next week, don’t forget you can do this online 24/7. So if those hills have taken their toll on Sunday evening, you can book there and then!
You think that sports massage is primarily for the gym bunnies, marathon runners or the elite sporting teams? Right? Wrong! Sports massage is a great way to help all individuals with aches and pains, no matter what type of lifestyle you lead – it’s accessible to all! Whether you are stuck at a desk every day or are running around after the kids, sports massage can target those problem areas you have and alleviate the pain.
Through a variety of techniques, sports massage will help promote flexibility and reduce fatigue, while also emphasising on the prevention and healing of injuries or repetitive strains to the muscles and tendons. Here at goPhysio, we are able to target those long term aches and pains you’ve been having, and we’ll work together to get you back on track to a pain free lifestlye.
So, say goodbye to the lower back pain and that tension headache, sports massage will make you feel great!
We provide massage appointments at goPhysio 6 days a week, with appointments up until 8pm during the week and a Saturday morning. You can book your appointment by giving us a call on 023 8025 3317 or book online 24/7 here.
To celebrate and welcome our new team of Massage Therapists and extended massage appointment availability, we’re launching a loyalty reward scheme.
When you next come in for a massage, ask for one of our loyalty cards. Every time you come for a massage appointment, you’ll get a stamp on your card. You’ll then receive £10 off your 5th massage and £20 off your 10th massage!
We now have a team of 3 qualified and experienced Sports Massage Therapists, Francesca, Elizabeth and Cameron.
Massage appointments are available daily, with additional evening appointments Monday – Thursday until 8pm and every Saturday morning.
Whatever your running challenge, whether you’ve run a full 26.2 miles at The London Marathon, ABP Southampton Marathon, the 13.1 miles ABP Half or taken part in a 10k or 5k run, these events can take their toll on your body and mind.
What you do post race plays an important part in your recovery, just like your training and race preparation.
Here’s our top tips to maximise your recovery
Keep hydrated, drink plenty of fluids following the race and in the days after.
Take a bath in Epsom salts and alternate this with a contrasting cool bath or shower to really stimulate circulation.
Make sure you keep moving. However tempting it is to just collapse in an exhausted heap and have a few relaxing days, if you can keep your body lightly active it will help your recovery. Doing some gentle alternative exercise such as swimming or yoga can really help in the week or so after an event. It can take about 2 weeks post marathon for your muscles to return to full strength, so ease back into running gradually.
Increase your protein intake following the event to aid the recovery process.
Invest in a post eventsports massage. This will help ease any muscle stiffness and soreness, and improve recovery rate. The best timing for a light massage is 1 to 3 days post event, or 3 to 5 days post event for a deeper tissue massage. You can also use a foam roller, massage stick or massage ball to ease up and loosen out tight areas.
It’s finally almost here. Tomorrow we are opening the doors to the new clinic and studio, ready to welcome you and help you live a healthy, active, positive life, free of pain and injury. For our last giveaway, you can win a 30 minute sports massage. Just like and share this post!
10 days to go until we open the clinic doors and today we’re giving you the chance to win a 30 minute sports massage at goPhysio. Let Amanda or Melissa ease away the pre festive tension, ready to help you relax and enjoy Christmas! Tight shoulders from carrying all those shopping bags, off skiing and want to help loosen up your legs?
Just like us and share this post for your chance to win!
Stuck for inspiration for Christmas gifts, don’t like seeing a loved one suffer with an ongoing injury, ache or pain or want to help someone start 2017 positively? Why not pop in a buy a gift voucher for one of our services. You can buy a voucher for any amount and they can be used for our range of services, including – physiotherapy, Pilates & sports massage.
We also have a great range of small gifts like Pilates socks, spikey massage balls, massage rollers and pain relieving gel, to help support an active, healthy life.
Cervicogenic headaches are the most common secondary type of headaches and are defined as a
“referred pain perceived in any region of the head caused by a primary source in the musculoskeletal tissues innervated by cervical nerves”
In more simple terms, these headaches are caused by a problem within the neck.
This source of pain can be any structure in the neck/head area, including:
Cervical joints (the little joints in the neck)
Cervicogenic headaches affect 1-2% of the general population and account for 15-20% of headaches seen within a specialist headache clinic. They tend to affect middle aged people more often, but can occur at any age. They are 4 times more common in women than men.
The pain can either be a dull ache or a more piercing pain, deep within the neck and head. It will often start at the base of the skull and radiate up over the top of the head. This headache can last from a few hours to several days. In some more severe cases, it can be a constant unremitting pain.
They tend to be aggravated by:
Awkward head positions
Cervicogenic headaches are a common symptom of neck trauma – around 60% of whiplash cases will report cervicogenic headaches.
They are also often associated with additional symptoms:
Nausea & vomiting
Light or sound sensitivity
Referred shoulder & arm pain
Physiotherapy & massage can help address tension type headaches with the following:
Strengthening weak muscles in the neck & upper back
We can all experience muscle aches during exercise and the following day. Sometimes its two days
later and can linger for a few days after that. This happens more when we do an activity which we haven’t done for a while or pushed ourselves a little harder than usual. This is not harmful, in fact it is good as it shows our body is adapting to exercise and getting stronger.
What is DOMS?
The achy muscle feeling after exercise is known as delayed onset muscle soreness (DOMS). Often it happens after starting a new exercise programme, changing your routine or increasing the duration or intensity of your routine. When we exercise harder than normal, microscopic tears occur in our muscles and our body thinks “I must make that muscle stronger so it doesn’t happen again” so it starts to repair the damage. This results in the muscles stiffness and
soreness that is DOMS. These microscopic tears stimulate new muscle fibre growth which makes us build muscle and improve fitness.
Who does is affect?
It can affect anyone, from recreational exercisers to elite athletes. For those who are new to exercise it can be quite off-putting and worrying. It is important to remember that this will improve. As you get fitter your muscles will adapt and the DOMS will become less apparent. If you’re aim is to get fitter and stronger then expect to have achy muscles each time you adapt your routine. This is how we progress stamina and physical strength.
How long does it last?
Typically it lasts between 3 and 5 days, and usually occurs 1 or 2 days after exercise.
There is no one treatment proven to be 100% effective. Keeping moving and some gentle exercise often helps to alleviate symptoms. You may also find it helpful to have a bath, use a foam roller or have a massage to ease the soreness.
Can it be prevented?
Starting a new activity programme gradually can help minimise DOMS, giving your muscles time to adapt to new movements and loads. There is no evidence to suggest that stretching either before or after exercise reduces or prevents DOMS.
How do I know if I’ve actually got an injury?
If the pain and discomfort is more focused in one area and isn’t easing over a few days, it may be that you’ve pick up an actual injury. You’d expect DOMS to be easing gradually over a week and be more of a widespread ache in the area(s) you’ve exercised. If in doubt, just give us a call, one of our team would be happy to chat to you and offer advice.