The Importance Of Massage For Runners

You’ve got your race number and your gear – but as you prepare for a marathon, Tuff Mudder or other sporting event, remember to add massage to your preparation kit. Here are a few reasons why.

Massage prevents injury
When you run, your tendons, ligaments and connective tissue are being stretched – literally – to their limits. Massage expands those limits by breaking up knots and tightness, thus widening your range of motion. Increased flexibility will improve your running form, and you’ll be less likely to sprain or strain something important during your sports event.
Maybe you’ve already hurt yourself? Massage to the rescue. Massage has been proven to boost the immune system and speed up lymph flow (that’s the liquid containing your muscle-repairing white blood cells). That means massage will help you heal up and recover faster from your assorted aches and pains.

Massage reduces muscle soreness
 This is a big one for runners. When you’re racing up to 26.2 miles, your muscles work hard. That’s where massage comes in – it’s the scientifically-proven way to reduce post-run muscle soreness. Massage, according to the New York Times, suppresses inflammation (which causes muscle pain) and increases blood circulation and the formation of new blood vessels (which builds muscles and reduces muscle fatigue). For best results, get the massage within 24 hours after a long run.

Massage keeps you in the zone

Massage doesn’t just heal the body, it soothes the mind. Massage squashes the release of cortisol (aka the stress hormone), while pumping up the release of endorphins, which improve mood and reduce the sensation of pain. A less-stressed brain is better at sending signals to the muscles and vice versa (called biofeedback). This means that you’ll feel better mentally and, through the mind-body connection, perform better physically.

Make the most of your massage
For best results, work with a licensed massage therapist with experience in sports massage. Many sports massage therapists are runners and athletes themselves.
Communication is key too. Tell your therapist about your exercise routine, race history, and any particular pains, injuries, or conditions you have.
While massage is restorative at any time, timing can maximize its benefits for your body. A regular schedule while training is best – whether that’s once a month or once a week. You should also plan on getting a massage three or four days before the marathon. After the race, a light massage within 24 hours is great for reducing soreness.

Tip:

Before you book your appointment, make sure your massage therapist is certified or licensed in your state and associated with the Associated Bodywork and Massage Professionals (ABMP) or the American Massage Therapists Association (AMTA). 

Remember, only receive massage therapy when you are well. 

If you don't feel well, reschedule your massage and consult a doctor. 

Roy is a New York State Licensed Massage Therapist and has worked in high end spa’s as well as rehabilitation centers. He is well known for his Relaxing Massage as well as his skill in Medical Massage and Sports Massage.Contact Roy at 631-375-0962 or email at roy@wavecrestmassage.com to schedule your next appointment.  https://www.facebook.com/wavecrestmassage  

#cortisol  #endorphins  #flexibility  #marathon  #musclepain  #running form  #sportsmassage  #triathlon  #tuffmudder

Winter Depression

Seasonal affective disorder (SAD) is defined as winter depression. It is triggered by the onset of winter, and is thought to be due to the decrease in sunlight, which decreases vitamin D levels. Studies have shown that low vitamin D may be linked to depression.

SAD is typically treated with light therapy, psychotherapy and medications such as antidepressants. Symptoms of depression include loss of interest in things you were once very interested in, irritability, fatigue, sleep changes, decreased energy and general low mood. In the winter months, people stay inside more, so activity levels change. These changes decrease the body’s production of endorphins, which are natural mood lifters.

If you are experiencing symptoms of SAD also consider therapeutic massage. Massage is, in essence, its own medicine. Massage greatly reduces the symptoms of depression. Massage decreases cortisol levels, and with decreased cortisol levels there is a decrease in stress. Massage allows the body to restore parasympathetic nervous system functioning. In this state the body is at rest. Massage increases the level of endorphins (the body’s natural anti-depressant) which interrupts the fight or flight mechanism. Massage strengthens the mind/body connection. It increases our general sense of wellbeing and increases our immunity and vitality.

General side effects of antidepressant medicines can include:

·        Nausea, loss of appetite, or diarrhea

·        Anxiety or nervousness

·        Difficulty sleeping or drowsiness

·        Headaches

·        Sexual dysfunction

For most people experiencing winter blues symptoms, this type of therapy is indeed a good antidote. In addition to eating nutritionally sound meals or obtaining light therapy or counseling, a massage is an excellent way to enhance the outlook of anyone suffering from the winter blues as well as lessen the incidences of fatigue or anxiety.

For your added convenience, Wave Crest Massage Therapy will go to your home or place of business. Ask about our free aromatherapy upgrade to receive your choice of a free upgrade of Aromatherapy or 10 minute Peppermint Scalp Treatment.

Contact us at 631-375-0962 or email at roy@wavecrestmassage.com to schedule your next appointment.

#winterdepression  #sad  #endorphins  #winterblues  #depression  #lighttherapy  #cortisol

 

Massage For Back Pain

Can Massage Help Your Back Problem?

For most of us, the answer is probably 'yes', since massage is non-invasive and considered very low risk for most people. In addition to physical benefits, certain types of massage have been shown to help psychologically via relaxation and increased production of 'feel good' chemicals that the body naturally produces (endorphins)--helpful for people with both acute back problems and chronic back pain.

 

Research shows that massage therapy has several potential health benefits for back pain sufferers, including:

•Increased blood flow and circulation, which brings needed nutrition to muscles and tissues. This aids in recovery of muscle soreness from physical activity or soft tissue injury (such as muscle strain).

•Decreased tension in the muscles. This muscle relaxation can improve flexibility, reduce pain caused by tight muscles and even improve sleep.

•Increased endorphin levels--the "feel good" chemicals in the brain. This mood enhancer can ease depression and anxiety, which can help reduce pain and speed recovery--particularly important for those suffering from chronic back or neck problems.

Most episodes of acute lower back pain are caused by muscle strain, such as from lifting a heavy object, a sudden movement or a fall. The low back pain can be very severe and last for several hours, several days or even a few weeks. When back muscles are strained or torn, the area around the muscles can become inflamed. With inflammation, the muscles in the back can spasm and cause both severe lower back pain and difficulty moving. The large upper back muscles are also prone to irritation, either due to de-conditioning (lack of strength) or overuse injuries (such as repetitive motions). Upper back pain may also be due to a specific event, such as a muscle strain, sports injury, or auto accident. Massage can help work out the spasm/irritation and improve range of motion.

Final Thoughts

Patients with severe back pain should be checked by medical personnel before beginning massage therapy, and patients should always obtain an accurate medical diagnosis for the cause of their back pain prior to beginning a new treatment such as massage therapy to rule out potentially serious conditions.

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#Backpain  #Backproblems  #Lowbackpain  #Upperbackpain  #Sciatica  #Massage  #Neckpain