Posts
Pre and post massage for athletes.
If you’re training for a event coming up and are looking to be in tip-top shape, the needs of those pre sport verses the needs of those post sport are very different. Pre sport massage focuses on relieving muscles via light compression and lymphatic release, where as post sport focuses on repair, via slow deep friction techniques, stretching (passive and active) and mobilisation. Pre sport massage should not be invasive as massage can temporarily weaken muscles in order to aid in successful repair.
Pre sport massage
Pre sport massage is given under the assumption that the athlete is pre conditioned to the activity that they are about to undertake and is therefore a means of enhancing the natural health of muscles by stimulating blood flow to provide nutrients to muscles in a relaxed state, and the lymphatic system, to remove waste from muscles that may be lingering. The massage focus is optimisation, to reduce risk of damage (not to undo damage).
Post sport massage
Post sport massage is focussed on undoing damage caused during activity; with an emphasis on (post sport) it is never advised to get this type of massage before a sport event. The massage focuses on breaking up scar tissue, tight connective tissues, and posture. Generally it is slower than remedial massage to focus on fibre release and increasing range of movement. I like to apply trigger point therapy within my post sport treatments as it allows for a far more successful release and breakdown of scar tissue, therefore, more successful mobilisation post treatment.
Fighting Cellulite.
Cellulite – many women (if not all) of us have it and are not particularly fond of it. There are simple steps you can take to improve your blood circulation and lymphatic circulation which in turn will help to move on the fatty deposits which cause cellulite and that “orange peel” appearance.
Dry Skin Brushing
Dry skin brushing is a great way to encourage circulation and to help the elimination of waste from the tissues.
Five minutes of skin brushing with a firm bristle skin brush in the morning before getting in the shower is an invigorating way to start the day and excellent for getting those fatty deposits moving.
Lymphatic Drainage and Reflexology
Lymphatic drainage is a light pressured massage that works to remove waste by stimulating the lymphatic fluid towards specific drainage points in the body. Reflexologist, Cathy, offers lymphatic drainage in her reflexology sessions at Health In The Bay.
Exercise
I know I harp on about it but it’s the best thing anyone can do for themselves, for so many reasons…
Getting the heart rate up improves circulation as well as burning up the excess fat stored in our bodies.
Essential Oils
Massaging the affected area with a combination of essential oils in a base oil, such as almond oil, will help to improve the circulation and therefore the removal of wastes. Oils specific for cellulite are:
- Cypress – which assists in the management of fluid retention and is a circulatory tonic.
- Juniper – is a diuretic known for its clearing, cleansing and detoxifying properties. It also improves circulation
- Geranium – stimulates the lymphatic system and regenerates cells
- Grapefruit – is said to assist in the breakdown of cellulite when mixed with evening primrose oil.
Herbal Medicine
Herbs which have a detoxifying effect and help to move excess water and eliminate wastes can be useful. These include celery seed, dandelion leaf and root, horse chestnut and St Mary’s thistle.
Regular Detoxification
By stimulating bile flow and liver detoxification the body is able to break down fats more efficiently. A good detox will also speed the clearance of toxins stored in fat.
Whether it’s a complete detoxification program or even the regular use of a good quality liver tonic your body will thank you for it.
Detoxification is best (safe and effective) when done under the care of a healthcare practitioner.
Whole food diet and plenty of water.
Its obvious! Put good stuff in and you’ll look and feel great. By avoiding foods high in saturated fats and refined carbohydrates, you will have less fat to store. Because lets face it – if you’re not burning those nasty hard to digest fats off straight away they’re going to find, or even worse create, a fat cell and get rather comfy. And remember – sugar and alcohol will ultimately end up there as well if they are not burned off by exercise.
It is important not to fear all fats though. Make sure you get plenty of essential fats such as those from raw nuts, seeds and fish, for healthy cells. These fats DON’T MAKE YOU FAT, actually studies have shown quite the opposite. People who eat diets with adequate amounts of essential fats tend to have smaller appetites and feel full and satisfied for longer after eating.
Fresh vegetable juices can also help due to their detoxifying effect – celery, carrot, beetroot and watermelon are particularly good.
Ingredients To Avoid
Mineral oil reduces the body’s natural oil production and causes dry skin. Synthetic fragrance oils are artificial, have no therapeutic effect and can irritate the skin.