Posts

Single Sided Sports Recovery

With the French open in full swing, I thought it would be fun to give some tips on recovering from sports with some specific examples if you play tennis.

Many sports require excessive single sided use without a good option for training to develop our non-dominant side.  Tennis is a perfect example. If your sport if choice requires lots of single sided use, then warm up and stretching will be even more important for you.

Warming up pre-practice and light stretching afterwards, however minor it may seem, makes a significant difference in how we recover. A good warm up will provide fresh fluids to your muscles to lubricate them and provide the compounds necessary for proper performance.  Elasticity is also increased post warm-up, which will reduce your risk injury.  Here’s a simple example of a warm up routine:

The stretching piece rings your muscles out of all the used up fluids that are now oxygen poor and rich in metabolic wastes.  That fluid is replenished when your stretch is released once again with nutrient dense fluids to aid your muscles in recovering.  There is a second added benefit of reminding your central nervous system of your full range of motion.  Pecs and adductors are highly used in tennis; here are a couple of good examples of how to stretch those:

     adductor stretch

 

We always love giving our clients tools to help them recover from the sports they enjoy, so if you would like to have a specific routine for your particular sport, schedule your appointment today.  Keep moving and we hope to see you soon.

Habits We Form

I’ve spent the first month of this new year thinking about habits.

Sharing some wonderful conversations with a friend of mine who practices Cognitive Behavioral Therapy (CBT) has taught me that the habits we form, both mentally and physically, are very similar and can be interconnected.  If we can understand the effects of the patterns we form, it will help us approach our bodies in a more supportive and productive way. 

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Repetitive Stress

I’m often asked by clients, family, and friends how I manage to keep up with the physical demand of being a massage therapist.  I’ve always felt that if the techniques we were taught in school delivered effective results on the promises they made regarding the benefits people may experience then I should be able to keep up.  After all, I now know how the soft tissue works and can surely correct it if I ever have a problem.  Right?

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Chronic Shoulder Pain

By far one of the most common things we see in our office is chronic shoulder pain. While there are many things that can cause chronic shoulder pain, the majority of what we see is due to minor but constant muscular tension imbalance due to repetitive use. For the sake of being thorough, let’s go through a few of the most common injuries and highlight how massage may be able to help. Read more

Adhesions vs. Fibrosis

I had a great discussion today with one of our therapists about the difference between fibrosis and adhesions. Read more

Flexibility and Strength for the Hips and Legs

These four flexibility exercises will increase circulation to the joins and improve the range of motion in your hips. Read more

20 Stress Busters

Get more of out your massage by managing your stress in between sessions. Here are 20 ideas for you to try: Read more