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NW Sports Massage Summer Blog

Writer's picture: Nicola WarrenNicola Warren

Welcome to the summer blog for 2023 from NW Sports Massage Tewkesbury. In Gloucestershire we have had

some fabulous weather so far for the beginning of summer and I hope everyone can get out and enjoy the sunshine! The benefits of sunshine are numerous, one being, boosting the body's vitamin D. Vitamin D helps with calcium metabolism and immune system functioning. Sunlight boosts levels of serotonin which in turn helps to boost energy and focus. There are so many reasons to enjoy being outdoors in the sunshine, but just don't forget the sunscreen!!

I am excited that I have now officially completed the first year at the University of Gloucestershire doing Physiotherapy BSc. It has been fascinating learning such a vast amount especially about anatomy and I'm looking forward to getting back going again in September. This will mean over the summer there will be some extra availability at NW Sports Massage for everyone to benefit from!! You can book you Sports Massage here now!!

Opening hours for the summer are as follows:

Sponsored Athlete Abby Lloyd (Abby Lloyd Coaching) has been benefiting from the sponsorship of NW Sports Massage for 1 whole year now!! Abby says: "NW Sports Massage Sponsorship has helped me recognise that it’s important to keep myself free from aches and pains as well as the horses! Nicki is great at explaining how and why I might feel a certain tension or knot and not only makes them disappear but gives me things to go away with to help prevent and keep on top of before my following massage!"

It's great to hear how helpful Abby finds the sponsorship and I look forward to carrying on being a part of her journey.



BENEFITS OF STRENGTH TRAINING

This month I thought I would look into the benefits of Strength training (ST) on our bodies. Going to the gym and lifting weights may not be for everyone and do not fret as there are other ways to participate in ST and still reap the benefits.

"Strength training is a form of physical activity that is designed to improve muscular fitness by exercising a muscle or a muscle group against external resistance"

ST can be bodyweight exercise, free weights, resistance bands (even carrying shopping back to the car could be classed as ST), machine weights (at the gym) and even heavy gardening. We want to be doing activities that we can do consistently on a weekly basis.

There are many benefits to taking part in ST which include:

  • Increased muscle strength and power.

  • Improved mobility and balance

  • Increased bone density and reduced risk of osteoporosis

  • Greater stamina and endurance throughout a day and daily activities

  • Increased sense of mood, self confidence and self esteem

This is not a exhaustive list but highlights a number of great benefits. However, these effects come from completing ST with consistency, routine and over a period of time. For those of us aged 19-64 the government recommended weekly exercise amount is 150 minutes of aerobic exercise (this includes walking, running/ jogging) and to do 2 sessions a week of ST.

ST helps to increase bone density. Most people reach peak bone mass around 30 years of age!! Which firstly means you have a window to help to increase bone density to it's peak before this age. Plus, numerous studies have shown ST can help slow bone loss as we age (Here is a link to one of these studies). This is important especially in women who are premenopausal, going through menopause or post menopausal as the drop in oestrogen causes a increase in bone loss and increased risk of osteoporosis. Therefore, keeping our bones strong and healthy can help prevent injury as we age when we become at an increased risk of falling and to minimise risk of fracture due to osteoporosis.

If you are a complete beginner to ST then make sure you warm up before a session, use lightweights to start (or body weight) and complete in a short amount of time that you can build up and aim to target the whole body and practice good technique. Too much early on can leave you feeling sore and tired which in turn will make you loose motivation and consistency (remember you will only really reap the benefits of ST when done consistently over time!)


KINESIOLOGY TAPING


NW Sports Massage offers kinesiology taping. There is limited evidence and mixed reports from professionals backing the use of taping, (some love it and think it's great and some think it doesn't do much). The theory behind taping is that it supports movement, improves posture and relieves swelling and inflammation.

There are many different brands, the one I use is SportTape. The tape can last around 3-5 days and it is designed to mimic the skins elasticity gently lifting your skin. It is believed that this helps to create a microscopic space between your skin and the tissues underneath it relieving pressure on our pain receptors. Some physiotherapists think the tape changes the information your sensory nervous system is sending about pain and compression in your body, helping to reduce pain and improve circulation.

I have used tape on myself when suffering from calf and achilles pain from running or strained my hamstring and I have also had great reports from clients who have had the tape used on them.

I think realistically taping can be a great aid to help recovery and improve movement via sensory feedback. It will not provide enough support to prevent injuries all together but could support people with there injuries such as with knee or shoulder issues all together and it should be seen more as a great compliment to all round manual therapy and/or exercise plan. If you feel like this is something that you would benefit from then discuss this with me when coming for an appointment at NW Sports Massage.


Moving Muscles - Quadriceps

Each month I pick a new muscle to look at and explore:

This time we will look at the QUADRICEPS!! (AKA - Quads)!!


Quadriceps are found on the front of our upper leg and is made up of 4 muscles. All 4 create knee extension (straightening your knee/leg) and to move and stabilise the kneecap. Rectus femoris the most central and superficial of the 4 muscles also assists in hip flexion. This group of muscles is essential for walking, running, kicking, jumping, and also for everyday activities such as going up stairs or getting out of a chair. It's vital to keep this muscle group strong as we age to assist these activities. Although hamstring injuries tend to be more common, quad injuries can still be common especially in athletes who run and kick, plus, the muscle is more vulnerable to injury from impact, such as in a rugby tackle.

Strengthening our quads can help with a number of conditions affecting the knee and pain in the knee. Exercises such as squats, box squats, the leg extension machine (or bodyweight or with a band/ ankle weights), lunges, step up, wall sits. As well as the use of sports massage to help to ease any muscle tightness or imbalances you may have aswel.


I hope you have enjoyed reading the summer edition of NW Sports Massage blog, you can read previous blogs here. Or to book your own Sports massage appointment at my base in Tewkesbury click here.


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