Massage Therapy Posts & Articles - Ten Health & Fitness

Why is Sports Massage Good for Recovery – 5 Top Reasons

Courtney Cheah — Wed, 12 Apr 2023 13:11:48 +0000

Having massage during training for an event and after the event itself is a popular method of assisting muscle recovery. It feels great to have your tired muscles soothed and it’s relaxing as well.

But the benefits go well beyond just the feelgood factor. Research has shown that massage also delivers a range of functional and performance-enhancing benefits.

Here’s our 5 reasons why sports massage is good for recovery;

1. Massage reduces DOMS

A 2015 study amongst ultramarathon runners showed that sports massage is a beneficial treatment for reducing delayed onset muscle soreness (DOMS), especially during its peak 48-72 hours after exercise. This may be because it increases blood and lymph flow to muscles, helping clear away biochemical markers of muscle damage. What’s most significant about this is that massage appears to be the only thing that has been shown to ease DOMS – DOMS does not appear to respond to medication or rest.

2. Massage is prehabilitative

Massage is a valuable and effective technique for addressing muscular tightness and pain, both during training and post-event. Having massage during training ensures that tight muscles and any niggling pains are addressed as they arise, rather than allowing them to become worse and affect your training. After an event, if any areas became sore during the race you can have them addressed.

3. Massage helps maintain flexibility

Regular massage during training can reduce tightness in muscles from exercise, helping to maintain functional muscle length and range of motion through the joints. This means better quality and ease of movement, and reduced injury risk, thus benefiting all aspects of training.

4. Massage helps prevent injury whilst training

When injuries happen during training, the most common cause is overuse, with muscles getting tight and overworked and niggles becoming pain. Sports massage can help muscles recover, stay limber and if you have picked up any little niggles, it’s a great way to address them before they turn into something worse.

5. Massage boosts recovery

When training hard and doing events, the ability to switch off – mentally as well as physically – is key to recovery. Having massage throughout your training and after an event can help bring in this important aspect of recovery.

When you’re fatigued and recovering, it’s a huge boost to your body to do something that makes you feel psychologically good. The feelings of relaxation and wellbeing that massage delivers is a great way to help maintain motivation throughout a lengthy training programme. Additionally, Studies have shown that this relaxation aspect of massage has the psychophysiological effect of reducing the perception of pain – helping to manage any niggles or injuries that arise in training and events.

So, if you’re training for an event, invest in your performance and recovery by having regular massage. And don’t forget to book one in a day or two after your event – when you’re likely to need it most.

BOOK MASSAGE

References:
Effects of different recovery strategies following a half-marathon on fatigue markers in recreational runners | PLOS ONE
Effect of massage on DOMS in ultramarathon runners: A pilot study – ScienceDirect
Frontiers | Massage Alleviates Delayed Onset Muscle Soreness after Strenuous Exercise: A Systematic Review and Meta-Analysis (frontiersin.org)
Does Sports Massage Actually Help? | Expert Physio Reviews The Evidence #sportsmassage – YouTube

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The Healing Power of Touch – The science behind how massage can combat stress and improve our mental health

Ruth McKinnon — Mon, 17 May 2021 08:00:34 +0000

“In the UK we live in a society where touch is usually reserved for only those closest to us and even then, it may not be a common part of our lives.”

In a society where touch tends to be rarer than an empty seat on a rush hour train, we miss out on experiencing the benefits it can have, especially when received in the intentional and meaningful way that a massage provides.

We all know that it feels good to have a hug from someone close to you, or to receive a pat on the back for a job well done.

What you might not know is that there are physiological reasons behind why touch makes us feel good, and which explain why – far from being a luxury or a ‘nice-to-have’ – Massage therapy can help alleviate symptoms of anxiety, stress and depression.

The science of touch

When we receive touch a signal is sent to our brain, which then triggers the release of oxytocin – commonly known as the love drug – as well as the two other happy hormones, Serotonin and Dopamine.

The intentional, informed ‘touch’ of Massage Therapy goes even further. Along with boosting the happy hormones, it has been proven to lower the hormone cortisol – a key component in our stress response. And while this is essential for quick reactions in emergencies when present long-term, even in lower quantities, it’s harmful for the overall health of the body.

So whilst Massage still tends to be thought of either as a luxury activity to pamper yourself or as something sport-specific, it’s now starting to be seen as a valuable element in health care, because it has been shown not only to decrease pain and tightness in muscles, but also to help relieve symptoms of anxiety, stress, and sleeping disorders.

With a greater understanding of Massage’s ability to improve both physical and wellbeing, it’s perhaps no surprise that it is increasingly being used in cancer units and palliative care departments.

Where there are fewer physical symptoms to treat –sore muscles, twinges and niggles etc – much of the emotional benefit we receive from a massage is due to the positive effects of touch itself.

In 2013, a study was conducted that measured the effects of massage in regards to occupational stress experienced by Intensive Care Unit (ICU) nurses.

One group participated in 25-minute massages, twice a week for four weeks, while the second group received no massage at all. The results showed a significant decrease in occupational stress scores for the first group, compared to the group that received no massage – showing the benefits regular massage can have in combating the everyday stresses that affect so many of us.

How much massage you need to feel the benefits

Outside injury recovery, it’s generally said that an hour’s massage every 4-6 weeks is adequate for physical maintenance and general wellbeing, but if you can fit in treatments more regularly, there’s no reason not to.

Afterall, unlike exercise, there’s no limit to how much massage you can receive.

Finding the right therapist for you

In terms of how to find a suitable therapist, I would recommend doing some research.

First, find out their qualifications or experience, but also be sure to read their bios or any ‘About Me’ pages, which will give you a better idea of where their interests and passions lie within their chosen field. (For instance, someone who works solely with sports teams may not initially seem like someone who works with the mental side of massage but reading where their interests lies may indicate otherwise.)

Bringing more connection into our lives

In the UK, we live in a society where touch is usually reserved for only those closest to us and even then, it may not be a common part of our lives.

Perhaps it’s time we stopped considering Massage an indulgence, but another equally useful therapeutic tool in our self-care repertoire.

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Therapist Spotlight: James Hurst

Team Ten — Thu, 06 Sep 2018 14:23:29 +0000

In this month’s Therapist Spotlight, Mayfair and St James’s based Soft Tissues Therapist, James Hurst shares his fascination with how the body works, his passion for helping people make a change, and his desire to never leave London, ever.

Can you tell us a bit about your day-to-day role here at Ten?

I’m a Soft Tissue Therapist working alongside the Physiotherapy and Training team at Ten, and I see a wide range of clients from professional athletes to those suffering with pain and discomfort from sedentary lifestyles. You can find me at at both Ten St James’s and the newly refurbished Mayfair Studio.

How long have you been working as a Soft Tissue Therapist?

I started my career as a professional dancer and fitness instructor, so I’ve always worked with the body and been fascinated by it. My career then took a few more turns and I went on to work in the charity sector. I’ve always felt that it was my calling to help people, so it’s no surprise that it also led me to become a Soft Tissue Therapist. I’ve been doing for over two years now and I love it.

“I’ve always worked with the body and been fascinated by it.”

What made you want to work in the industry?

The main catalyst was watching my mum recover from a very serious stroke. She was surrounded by passionate and educated health care workers from Physiotherapists to Massage Therapists. It was a wake up call for me and my health too. I found that through being deskbound, I was lethargic, suffering from regular migraines and feeling generally unhealthy. So, I decided to make a change. To become healthy again, and to get back to what I loved; which is working with people directly to make a change.

What would you be doing if you weren’t in this career?

Well, this is an easy one to answer – this is the perfect career for me. That doesn’t mean to say I don’t miss the charity sector and I continue to volunteer at Paul’s Cancer Support Centre providing home-based treatment to clients with cancer.

What can our clients expect from your treatments?

I tailor my treatment to each individual and their needs. I am very clear on the fact my treatment should not cause any pain – in fact, you’ll often hear me saying ‘no pain is gain,’ as I think soft tissue treatment has moved on in terms of what works better for the body and mind. The more I put you in pain, the more you tense up, so the work we do together during the treatment ends up going out the window.

My experience has meant that I have been able to develop a wide range of techniques and skills that I can call upon upon to ensure that I am able to tailor my treatments to the specific needs of my clients.

What’s the best part about your job and working for Ten?

Being a Soft Tissue Therapist often means working for many clinics, in many locations on a ‘freelance’ basis and it can become isolating. What i love about working for Ten, is that I’m able to work as part of a wider team of professionals to offer our clients the entire Circle of Care.

“I think soft tissue treatment has moved on in terms of what works better for the body and mind.”

When you’re not in the treatment room what can you be found getting up to?

I absolutely love walking and spending time with my partner, hosting friends at home for dinner or exploring new eateries in London town.

How long have you been living in London?

I moved to London in September 1998…wow, that’s actually 20 years this month! I love it in London and I’m not sure anyone will ever convince me to leave.

What’s your favourite place or thing to do in the city?

Everything! I just love walking around taking in the ever changing sights and sounds. And after 20 years knowing how to avoid the tourists!

What’s the best piece of health & fitness advice you’ve been given that you’d like to pass on?

Very simply – breathe, and breathe properly. And move more, so you can move better.

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