Fitness That Feels Good

Our bodies are amazing

They adapt to the needs of our environment. We are dynamic and always changing. Our old cells dying and the new forming every second. Because of our ever changing selves we can never be perfect. That's okay. Our imperfections are what challenge us and make us great. With the help of knowing a little fitness training, manual therapies and proper assessment, we can learn, build and improve on our body. This is important for everyone, to have the knowledge of how to live and maintain a life in their body.

Fitness training is good for us and to understand why we have to know the primary components of fitness we're trying to improve on. Cardiorespiratory capacity (lungs); muscular capacity (endurance, strength, and power); flexibility and body composition.

How are the choices of people in your life and yours being reflected in the way your body expresses motion and emotion? Our choices and environment influence and, in some cases, define us. Its health and ours become an expression in our body. How we choose to participate is our character. Unfortunately--with most goals--there are no shortcuts. The good news: whenever you decide to move your muscles--from small movements to large, you are hitting all the components of fitness simultaneously. Reducing the risk of cardiovascular disease, normalizing blood pressure, increasing muscle strength, strengthening your bones, increasing metabolisms, improving your mood, reducing stress levels and making yourself look good all at the same time. It really is amazing how much our health gives us. If we give our bodies a little daily attention they will give us much in return.

As independent as many of us like to seem, the truth is we all need other people. Everybody needs support from time to time. Everybody needs help, including our bodies. The natural healing process of inflammation can be manipulated in our favor using massage and other manual therapies. It can mobilize tissues to increase blood flow to the muscles that need it most, aiding in tissue repair. It can even create stability where there was once instability. Let's say, you rolled your ankle: a massage therapist can stimulate a targeted inflammatory response, encouraging the body to then lay down additional connective tissue fibers, reinforcing the damaged or torn ligament. It can 'unstick' unwanted adhesions from your bones that reduce your range of motion, thereby encouraging fluidity of joint movement. Adhesions 'stick' to healthy tissues and drag when you fire up your muscles, causing them to work harder. So, wider range of motion means wider steps, which means faster, more fluid movement, energy efficient, no pain and overall just better.

A question I could ask all of you is, what is your work out routine, and why? Do you know why you work out the muscles you do and in the way you choose to? Do you sometimes increase you weight, or change your routine in some way and random little aches and pains pop up? Do you ever brush it off as your body isn't used to it, or you're just getting old, or getting over a cold? Maybe it's actually none of those things. Maybe, you're doing something you shouldn't be doing. Maybe you're doing something incorrectly. This is why a proper assessment from a professional is key before and during fitness training.

How do we get you moving in the most pain free and efficient way possible. In order to meet your goals both you and your team of health care team need to uncover what needs more attention, what needs less, and a professional can make recommendations to you during your journey for an easier and efficient approach. This can create faster results and avoid injury by being careful not to over exert certain muscles. For example, a desk jockey might be trying to make a small positive change in their routine by taking the stairs. They have a hard time activating their glutes since the gluteus maximus has a tendency not to activate until other muscles are becoming fatigued and they need to. The gluteus maximus can be lazy that way. This will then cause the quads to take over in a compensating action, possibly pulling the pelvis forward and down. This could create low back pain, or knee pain, and how would the desk jockey know what he's doing wrong? He's trying to take the stairs to be healthy.

            There is so much information out there, and we as health professionals want to help you sift through all of it to find what works for you, what doesn't, and for you to eventually know what it feels like to feel better than you ever thought you could. I used to be so afraid of the gym, and which work outs to choose from, which stretches - I was so overwhelmed. But if I've learned anything from choosing this path, it's that it's better to do something than nothing. The journey to a healthy lifestyle doesn't start the same for anyone. Try one minute of plank a day, or three minutes of jumping jacks, stomp in a rain puddle, pick literally anything. Just pick health. All that matters, is you try, in any way you can. Trust me, your body will.

Written by Miranda Horvath of Reset Wellness, Deep Tissue and Fitness Specialist, RMT.

 

Top 5 Massages for Cyclists

Spending hours on a bicycle can cause much joy, satisfaction, and a sense of accomplishment. But it can also lead to muscle fatigue, tightness, and even pain. We pulled together a panel of experts to compile a list of the Top 5 Massages for Cyclists and a collection of FAQs to help you find the right massage to treat your cycling symptoms and help you meet your individual riding goals.

1 / Swedish Massage

Arthur Robinson from Kinetic Bodyworks (AR): Swedish Massage is a body work technique used to relax the entire body using long, gliding strokes pushing blood towards the heart.

Anne Marie Di Caro from Athlete’s Care Sports Medicine Clinic (AMD): Swedish Massage uses kneading techniques to increase blood flow and remove lactic acid build up in the tissues and is gentle enough for all levels of cycling ability

2 / Deep Tissue Massage

AR: Deep Tissue Massage is similar to Swedish massage, but the therapist will use slow deliberate strokes with deeper pressure to affect chronic muscle tension.

Jodie Mainwaring from UnravelSF (JM): Deep Tissue Massage is designed to release tension that can be hidden in the deeper layers of your connective tissue and muscles. Deep muscle techniques address adhesions, knots and reduced range of motion that occurs in the body. These techniques release toxins that are trapped in tissues and allows for new blood to flow to overworked, tight tissues and muscles. This type of massage is a great tool to use as a stress reliever and as a key component to a cyclists recovery program.

Does Deep Tissue Massage Hurt?

Drew Freedman at Boston Bodyworker (DF): Many clients base the success of the treatment upon the amount of pain that they feel. If it doesn’t hurt, the therapist wasn’t going ‘deep’ enough. However, we all experience pain in different ways. Depth of pressure does not directly correlate with levels of pain.

The key to a successful Deep Tissue massage is finding a therapist that understands the concept of “matching tissue tension” and knowing how to respond to a muscle when it reacts to an external stimulus. If done properly, a true Deep Tissue massage should “hurt so good,” and for the most part be a pleasant experience.

 

 3 / Sports Massage

JM: Using Deep Tissue techniques, Sports Massage is used to target a certain area of the body and to focus on their specific problem such as mobility issues, chronic pain, or injury. Sports Massage is great for any serious cyclist looking to prevent injuries from intense training routine and competitions.

AR: Sports Massage helps keep the body at optimal function, focusing on the overused and stressed parts of the body. This type of bodywork targets the muscles and joints commonly emphasized during repetitive actions, like pedaling a bike.

Candace Combs from In-Symmetry (CC): Sports massage is the best for cyclists. We provide a hot rock sports massage which means hot stones are incorporated into the massage to allow the therapist to go deeper into the muscle. It is very important for the Iliotibial Bands (IT Bands) to be released on a cyclist during a Sports Massage.

4 / Trigger Point Therapy

AR: Trigger Point Therapy is a bodywork technique that involves applying pressure to the muscles in order to relieve pain and dysfunction in other parts of the body. Many times deep tissue massage and trigger point therapy are performed together.

AMD: “Trigger points” are best described as an area of hypersensitivity in a muscle that gives a referral of pain. The area is treated with deep compression until the referral pattern lessens or dissipates completely. This is a more painful type of treatment, but all levels can be accompanied by pain if an issue is present.

5 / Myofascial Release

JM: The fascia is a web of connective tissue that provides support and structure for your body. Myofascial work addresses both the connective tissues and muscles to enhance ease of movement, relieve pain, improve strength, and increase flexibility. This technique, combined with Deep Tissue Massage, releases adhesions and tension and promotes faster recovery for cyclists.

AMD: Myofascial Release Massage releases the fascia using specific techniques similar to kneading. Because less lotion is used, it can sometimes be more painful. This technique is commonly used on the Iliotibial Bands (IT Bands), quads, hamstrings, and lower back in cyclist, as these are the muscles that tend to be tight from riding.

FAQs for Cycling Massages

What massage is best for me?

DF: The answer I give is always the same: “It depends.” Massage has been around for thousands of years, and only in the last 100 or so have people started to classify massage into technique categories. In order to achieve the desired response to a massage, your therapist must be paying close attention to how you are responding to their touch.

Are different massages recommended for different levels of cyclist?

AR: At Kinetic Bodyworks, we take into consideration that your body is unique, and each of your visits may present different issues requiring a combination of massage techniques. It really depends on what issues the athlete comes in with. A recreational cyclist may need something relaxing (Swedish Massage), where a pro cyclist may want something specific to target problem areas (Sports Massage, Deep Tissue, Myofascial Release or Connective Tissue Release).

JM: Each cyclist has different goals. Experienced cyclists/athletes can include soft tissue massage work in their workout programs to reduce the risk of having overworked, fatigued muscles that leave them vulnerable to injury. Or, if you are looking to enhance your level of performance and get better and faster, then focusing on techniques to improve your level of fitness is key to achieving the next level and goals on your list.

Is there just one type of massage that will work for me?

DF: Buzz words like “Sports Massage,” “Trigger Point,” and “Myofascial Massage” come into play when clients are uncertain about the type of massage they need but know they don’t want a basic relaxation or ‘Swedish’ massage. A good therapist is well-versed in multiple approaches of massage therapy. Throughout the course of a clinical massage, your therapist will implement many different ‘techniques’ in order to achieve the outcome that elicits the proper responses from the connective tissues.

How Often Should I Seek Massage Therapy?

Our experts recommend a range of frequencies for different levels of cyclists, but generally, once or twice per month is recommended for beginners or occasional cyclists, while the experts recommend a massage once per week or every other week for advanced or active cyclists.

JM: If you are a beginner, working with a highly trained expert massage therapist will help set you on a routine that will support your needs specifically. This may require more sessions, at the beginning to get your body on track and then reducing to a maintenance program once your body has adapted and is working efficiently.

When Should I Seek Massage Therapy?

DF: Many of our riders come in frequently in the months leading up to a big ride for ‘tune-ups.’ Just like they take care of their bikes, they do so with their bodies BEFORE they break down. A typical tune-up will consist of work on the legs and hips in conjunction with some range of motion work to open up those shortened hip flexors. We also work on the upper body to provide relief to riders who complain of tightness and pain in their mid-back due to their forward lean on the bike. Working with our riders both before and after these rides helps them to better understand their bodies and allows them to acclimate accordingly during the long rides so that they may continue without injury.

Leave it to the Experts

DF: No one goes to their cardiologist and asks for an angioplasty or a cardiomyoplasty. There is more than one way to treat a muscle, and there are qualified experts who can determine this. It should never be up to the client to determine what the best ‘technique’ should be. Find a massage clinic and spend some time with your therapist telling them about your pain, and they can recommend the right treatment for you. Speak with your therapist about your individual goals, and don’t ever hesitate to ask questions during a treatment. It is the objective of the therapist to help you achieve everything you are seeking from a great massage.

This article originally appeared on duvine.com

Tune Up: Sports Massage to Optimize Your Training

You are vigilant about your training and meticulous in your diet and fueling practices. Why then, are you not committed to receiving the bodywork that should be a regular element of your training?

"It's amazing how many athletes don't even think about getting bodywork, especially when they are in season," said Mary Owen, massage therapist with a concentration in sports therapy and myofascial release. "Regular maintenance is always recommended to athletes that are consistently overworking the same muscle groups. But during those tough parts of the year, when athletes are racing, competing and doing their most rigorous training, that's when it's most important."

"I like to compare our bodies to our cars. You have to get regular maintenance on your car. Without proper attention, they break down. Before preparing for a road trip, you take your car in to balance and check the tires, tune it up, and see if it's safe for the road. You should apply the same precautions to your body. Before anything, be it a marathon, a century ride or even surfing...warming up the body, stretching it and getting massaged to make sure your body is prepared for what's ahead is beneficial and will help in the long run (no pun intended)," Owen said with a laugh.

The Best Time for a Massage

Athletes are often confused about the best time to get body work. Right before a race? A week before the big event? A few hours after you cross the finish line? Or should you wait a few days?

"Ideally, athletes should get a tough, deep tissue massage three days to a week before a race or big event," Owen said. "And another massage the day before or morning of the race—but this one should be focused on stretching and isometric approaches, which concentrate on breathing and relaxing while the therapist massages and stretches you,"

"Right after a race is a great time to get a massage," she continued. "But you must make sure it's not vigorous. It should be more of a relaxing massage to calm your tight muscles. If you are in pain, make sure to ice your muscles for a few days and stretch. After three or four days of ice, if nothing is injured, this is the perfect time for a deep tissue massage and myofascial release."

Benefits of Massage

The terms deep tissue and myofascial release are often used together. Many think they are synonymous, but there are differences in these types of massage. Both techniques are very beneficial to athletes.

Deep tissue massage: The therapist works deep into the actual muscles, trigger points and tender points.

Myofascial release: The massage goes even deeper, concentrating on the fascia, fibers and connective tissue of the muscles, instead of the actual muscles.

With any massage—even a relaxing Swedish massage—there's still the benefit of blood and oxygen running through the body, breaking up adhesions in the body and flushing out toxins. But deep tissue, myofascial release, sports massage,?Thai massage and chiropractic work are recommended for athletes to ensure muscles are getting proper attention, and spine and hips are aligned and adjusted properly.

If you are in active training, such as training for a marathon, triathlon or century ride, a massage twice a month is recommended, if money and time allow.

Common Problems in Athletes

Often athletes can't identify the specific problems they are having, they just know they are experiencing pain. "Many athletes will come in complaining of aches and pains, stemming from their lower backs, but they don't realize what it is," Owen explained. "The majority of times, it's a sciatic nerve problem. A lot of people don't know the term, but they can identify the feeling and pain. I usually know right away according to what kind of sport they're involved with and their complaint."

Runners

Runners tend to have a lot of shin splints and sciatic nerve problems. "When working on runners, I usually focus on the legs, shins, thighs and hamstrings," Owen said. "I always tell them that if they aren't careful and their hips aren't balanced and aligned properly, it can dramatically change performance and alignment of your body. You could seriously injure yourself. It's important to stretch first and get aligned regularly. Wearing comfortable shoes helps too."

Cyclists

"Cyclists are really tough to work on. Their muscles are generally tighter than most athletes," explained Owen. "And they have to be really comfortable to get a massage because their groin muscles and the inside of their thighs are what need the most work. I make sure to employ proper draping and talk them through it so they are prepared and comfortable." Draping is a technique where therapists cover the entire body with a sheet and expose only the part being massaged.

Triathletes

Triathletes will often have many of the common alignment and muscle issues runners and cyclists have. "If I had only an hour to spend on a triathlete, I would start with their legs, get deeper work into their glutes and hips, and work on their mid-back area."

Swimmers

"Swimmers generally tend to have the least amount of pain out of the athletes I work on," Owen said. "But I always focus on their upper bodies—rotator cuffs, traps and neck muscles—since that is the most-overused part of a swimmer's body."

Do-it-yourself Bodywork Muscle Aids

Here are some do-it-yourself techniques to soothe overworked muscles and relieve muscle pain:

• Tennis Balls: Lay on the floor with a tennis ball—lay on top of it where your tender point is and roll around on the muscle for a few minutes, breathing deeply. You should feel a release.
• Muscle stick or rolling pin: Have someone roll it on your muscle for release.
• Stretching
• Ice
• Biofreeze: Good for acute injuries; prevents them from getting worse.
• Tiger Balm: Best for chronic and long-term injury and pain. The eucalyptus settles the muscles and produces a long-lasting effect.

"The body is an interesting thing, but unlike our cars, we're stuck with them for the rest of our lives," said Owen. "Why not take care of it now, so instead of being stuck in a wheelchair watching your grandson play basketball—you can be on his team playing with him.

This article originally appeared on active.com and was written by Mary Owen.

Relief from Gastrointestinal Disorders with Massage Therapy

Gastrointestinal disorders include more than 40 acute and chronic conditions of the gastrointestinal tract, ranging from common ailments such as indigestion and flatulence (gas) to serious, life-threatening diseases, such as colorectal cancer.

Even if it is not related to a serious health condition or disease, gastrointestinal dysfunction is typically quite painful and has the capacity to interfere with daily activities and overall quality of life. Patients looking for an alternative or complement to pharmaceutical solutions may seek out the expertise of a massage therapist to effectively manage chronic digestive disorders.

Accredited massage therapy colleges teach a range of modalities that may help limit the aggravation of existing gastrointestinal conditions, alleviate painful symptoms, and relieve discomfort after diagnostic screening.

Relaxation Massage to Reduce Gastrointestinal Flare-ups

People who suffer from chronic conditions like Irritable Bowel Syndrome (IBS), Colitis and Crohn’s are often challenged to achieve genuine and sustained relaxation. In addition to withstanding painful symptoms, continual worry about gastrointestinal dysfunction can result in significant anxiety and stress. Unfortunately, stress is known to trigger a range of digestive issues, and can contribute to flare-ups of more serious conditions. Administered regularly as a complementary treatment, gentle modalities like Swedish massage and Lymphatic Drainage can help limit the frequency of flare-ups, reduce painful symptoms, and lower stress levels - encouraging patients with gastrointestinal disorders to reach deeper levels of restorative relaxation. Massage college graduates use their knowledge of assessment best practises to coordinate with patients’ medical team, selecting the massage modality most appropriate for each individual case of digestive dysfunction.

Abdominal Massage to Alleviate Gastrointestinal Dysfunction

Whether symptomatic of a serious disease like Crohn’s or the result of daily stressors, millions of Canadians suffer from constipation on a regular basis. In order to minimize reliance on laxatives, some people turn to a massage therapist to improve digestive performance with gentle abdominal massage.

Besides stimulating blood flow, massaging the affected area helps encourage the spontaneous movement of the digestive tract (a process called peristalsis), which helps alleviate cramping, bloating, gas, and constipation.

Massage to Support Recovery from Colonoscopy

One of the most serious gastrointestinal diseases, colorectal cancer, is 90 percent preventable if detected early. According to Colon Cancer Canada, over 24,000 new cases were diagnosed in Canada in 2014 - and more than 9,000 patients lost their lives that same year. Screening is one of the most valuable defences against this disease, but many patients avoid colonoscopy because of potentially painful side effects following the examination.

Gentle abdominal massage has been found effective in minimizing some of these bothersome and painful side-effects, specifically bloating, flatulence, and cramping. Students who have completed massage therapy training and are ready to launch their career can share this technique with patients who seem anxious about an upcoming examination - potentially helping saves lives by encouraging early detection.

Whether the goal is prevention or the alleviation of disruptive symptoms, massage therapy is an ideal complementary approach for encouraging optimal gastrointestinal performance.

This article original appeared on ovcmt.com