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Tag Archives: muscles
DOMS (delayed onset muscle soreness) is significantly decreased if you’re able to receive a massage after engaging in strenuous exercise. You’ll also notice that your creatinine level will drop, and your muscles will be enabled to perform better. These are all things that have been proven by a recent research study entitled “Massage Alleviates Delayed Onset Muscle Soreness After Strenuous Exercise: A Systematic Review and Meta-Analysis.” In this study 11 previously published research studies on this topic were reviewed. In doing so, over 500 participants were included within this research.
Getting a Massage After a Workout vs. Your Usual Care
Each of the studies that was included within this meta-analysis consisted of a randomized controlled trial. In each of these trials the comparison between receiving this treatment modality and receiving no care or any type of intervention after exercising was looked at. Some of the other things that were considered here include outcome measures. For this it was important that participants reported a primary feeling of muscle soreness or pain. Secondarily, it was also important that muscle performance and serum creatine kinase be measurable.
Techniques used for the post-exercise massage were 8 types that are used in Sweden as well as the technique that’s traditionally used in China. In each study the body area or muscle region that the technique was used upon varied. This is also true of the duration: The area being focused on let researchers to determine whether the technique was used for anywhere between 6 – 30 minutes at a time.
Timing and frequency also varied depending upon which study you look at. For instance, directly follow eccentric exercise participants in one study received 10 minutes of treatment. This was repeated again 24 hours later. However, in another study the 17 minutes of treatment wasn’t repeated until 48 hours later.
Regardless as to which study was consulted, participants who received treatment reported that they felt like their muscles were significantly less sore afterwards. This was especially true when compared to those who received no intervention whatsoever. The amount of improvement regarding how sore a person’s muscles feel also increased when treatment occurred 48 – 72 hours after an intense workout instead of 24 hours afterwards. In fact, this study discovered that the largest drop in people with sore muscles occurred when treatment was received 48 hours after the participant worked out. These participants also demonstrated a marked decrease in creatine kinase, especially when compared to those who didn’t receive any treatment. The one similarity that occurred between all groups regardless of when they received treatment was that both their maximal isometric force and their peak torque improved.
When you’re searching for an effective way in which to alleviate DOMS, you should consider this type of an intervention. After all, this report demonstrates that treatment won’t only help alleviate muscle soreness but it’ll also help your muscles perform better the next time you exercise.
Now that you know how to properly care for your muscle soreness, make sure you contact Maria’s Professional Massage and make an appointment for after your next workout session.
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You’d probably do anything to help your sore muscles feel better. What you may not realize though is that there are some tools available that will help you get some relief. While a massage is great, these tools can help release any knots you have in your muscles.
Shopping for the Right Tools
When you go online to shop for these tools it’s easy to fall down a rabbit hole since there are a lot of gadgets that don’t only look weird but are also available in a wide array of shapes and sizes. While you can find a lot of high-tech tools here (e.g. solar-powered, heated, diffusing social oils) the low-tech ones are surprisingly effective including things like:
- Foam rollers are a simple tube-shaped cylinder that’s made from dense foam. It helps relieve back pain, but you must choose the right foam density first. If you’re in great shape, a very hard roller may be just what you need. However, there are also softer rollers that have a little more give to them. Once you’ve made your choice you should place your roller under your trigger points then lie down on it so that your body weight can press the roller into these tight spots on your back. Try not to wiggle around to much. Instead, when the roller is properly placed, stay put so that the steady pressure that’s being placed on your back eases up. If this doesn’t work, you may want to move the roller slightly above or below your trigger point. A little discomfort is normal regardless of the roller’s placement, but when you’re done your muscles will feel more relaxed.
- Rubber lacrosse balls are better than a foam roller for any neck or shoulder discomfort you may be suffering from since you don’t need to be a contortionist to use them properly. Nevertheless, these lacrosse balls work in much the same way that a foam roller works on your back. You should try to reach the knots in your neck and shoulders while you’re lying on the floor, but if this doesn’t work you should try to stand by a wall then lean back against your lacrosse balls. You may need to be a bit creative here.
When to use Massage Tools
Once you’ve chosen a tool you should use it consistently – 5 or 6 times daily for 3 – 5 minutes each time. This will provide you with the best results. However, you should never use these tools right before you work out. Since they provide you with a trigger point massage, they relax your muscles so if you exercise immediately after using them you’ve raised your risk of injury. Instead, try using them before going to sleep at night. All it takes is 10 minutes and you may even sleep better because of it.
When you’ve tried these tools and found that they’re not working for you, it’s time to schedule an appointment with Maria’s Professional Massage. Maria will have you feeling better soon so contact her today.
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More and more people are turning to various exercises as a way to get healthy. Many attend weekly yoga classes, others swim daily, and some find a combination of running and walking do the trick. However the more a person exercises, the more likely they are to develop an injury.
But the good news is there are ways to relieve pain when one does get injured. One of the key elements in feeling better is to have a sports massage done. The best kind of sport massage will include the use of topical pain relief products. These products can help reduce inflammation and alleviate pain.
Those that use sport massage can find great relief when incorporating topical pain products into their healing schedule. A therapist could use a topical spray to the affected area. It can then be wrapped or kinesiology tape can be placed over it. The therapist may also recommend a therapeutic balm to nourish the skin overnight. This balm can also increase the circulation to the painful area, which will help to lessen the aches. The skin will also be soothed when it is rubbed in.
Sports massages work great with topical pain relief for many reasons. They contain a variety of ingredients (ginger, ho wood, and turmeric) that help to prevent muscle aches and stiffness. These ingredients also warm the aching muscles so they can relax and assist in increasing circulation to the area that is injured.
Other ingredients that work well with sports massages include witch hazel for diminishing pain and fatigue and arnica to help with pain and inflammation. Pain can also be managed with magnesium sulfate.
Chili pepper extract, known as Capsaicin, is a very effective ingredient for pain. This hot topical pain relief works well to soothe the area, causing an analgesic effect. Many receiving sports massages have excellent results with this product.
Sports massages can be done in a variety of ways. Fascia work is often done to open up different muscle groups. Lymphatic work can be done if the area is inflamed or swollen.
If you want a massage that allows the use of topical pain relievers, consider using kinetic chain release. In this sports massage, the person is fully clothed. Large areas that are injured, such as the back or shoulders, have a great effect when a sports massage is used in combination with topical pain relief.
If you have been injured while playing a sport or exercising, you know how painful it can be to heal. Sports massages can help one heal faster and bring relief. If you need a sports massage to help your pain, consider contacting Maria’s Professional Massage offers sports massages that utilize several techniques and modalities. Not only will you heal your body, but you will bring a sense of peace and relaxation to yourself, which is essential in today’s busy world!
Picture Credit: Jesper Aggergaard
Let’s say that you’re at work and, suddenly, you begin to feel a pain caused by having sore muscles. At least one of your colleagues will suggest some magnesium supplements, in order to avoid such problems in the future. And you know what? This is actually one great solution!
Magnesium supplements, a must for an active life
Technically speaking, the flow of magnesium and calcium through the muscle cells is the one that controls contraction and relaxation, so taking supplements makes total sense. Besides this, magnesium, along with minerals like sodium, potassium, and calcium, are lost through sweat, so a few magnesium supplements, after a workout, is very popular among athletes.
But back to the initial question: can magnesium fix your sore back issues? Currently, there are no studies proving this, but this doesn’t mean that this solution should be ignored.
“Scientists are now saying that cramping is related to neuromuscular fatigue in the exercising muscles so it’s not necessarily the low levels of a particular electrolyte that is directly leading to the cramp,” says Katherine Shone, spokesperson for Sports Dietitians Australia.
Is it that good for your body?
Nevertheless, let’s take a few moments and see exactly how magnesium works and what is good for…
Every organ in your body – especially the heart, muscles, and kidneys, operate properly in the presence of magnesium, an essential mineral which also keeps our bones and teeth strong, but also assists with energy production. Therefore, it’s pretty obvious that an eventual lack of magnesium can have an impact on the well-being of your muscles, including the ones supporting your back.
In order to get a sufficient magnesium intake, it’s highly recommended to consume fibre-rich foods. For example, one cup of kidney beans, black beans or lentils should provide around 25 per cent of the daily requirements, while an additional cup of rice is another 25 per cent.
Overall, anybody who follows a healthy diet, including fruit, vegetables and nuts will surely have enough magnesium in their diet and manage to avoid suffering from a sore back.
How bad is a lack of magnesium?
There are situations in which people with chronic health conditions have a magnesium deficiency, meaning that back pain is something common for them. However, supplementation does the job and the pain is not that strong. Generally speaking, serious magnesium deficiencies are very rare, but, on the other side, borderline magnesium deficiencies are common.
To wrap it up, if muscle cramping is your main issue and it’s affecting your back seriously, simply focus on fueling before a workout, then recover with protein, fruits and veggies. Or you can also opt for a professional massage service, like the one offered by Maria.
Besides relieving from tension and stress and helping dissolving pain and discomfort, her services can help you improve your muscle tone and flexibility so that sore back that kept making your life hard.
Image credit: Pexels
You’ve probably seen a lot of people walking barefoot on the street and wondered what is the actual reason why they’re doing this. Surprisingly or not, they’re part of a bigger community, all of them doing this for its benefits on their health!
Called “earthing” or “grounding”, walking barefoot has numerous benefits, but they are often overlooked by mainstream society, who actually promotes the importance of wearing shoes all the time.
Dr. Mercola claims that walking with nothing on your feet and touching directly the soil allows your body to absorb a number of negative electrons through the Earth. This plays an important role in stabilizing daily cortisol rhythm, but also creates a balanced internal bioelectrical environment.
Barefoot walking fans also say that this is a simple effort, which has way more benefits than one could actually think. Let’s go through a few of the most important and then decide if there’s actually worth it giving up shoes, at least from time to time.
It reduces pain and inflammation
According to a study, in which participants slept on a conductive mattress pad that reproduced the effects of sleeping directly on the ground for eight weeks, walking with no shoes can get you reduce cortisone levels. This automatically means less pain, stress and sleep troubles, as the participants declared.
It helps you sleep better
A different study revealed that earthing can induce relaxation, by influencing physiologic processes. People who tried this…procedure had a better night’s sleep, when compared with those who don’t walk barefoot at all. This happens because it stabilizes circadian rhythms.
It reduces the risk of heart diseases
Probably one of the most important benefits of walking barefoot on your health is the fact that it can increase the surface charge of red blood cells. This results in a reduction of clumping, therefore decreasing blood thickness. High viscosity has been directly linked to heart diseases, as one of the major issues causing them.
It boosts your energy levels
This is by far the most obvious benefit, but it still had to be mentioned here. It is believed that each time you immerse in the natural work, you somehow pick up on the higher frequencies emitted from nature. This allows you to increase your energy levels and forget about the exposure to modern society, which affects your vitality.
It makes menstrual cramps easier to support
One of the most surprising advantages of walking barefoot is its ability to ease menstrual cramps. Basically, all the pain we feel in our body starts in the mind and manifests as stress. This can have a big impact on menstrual cramps. Try going outdoors and let your bare feet touch the ground for a while, then see what this can do.
It helps loosen tense muscles
Yes, another study! It appears that earthing can prevent muscle soreness from occurring, especially after engaging in physical exercises. Obviously, it can be applied in various situations that cause tense muscles, especially very common ones, like working at a desk all day. Besides loosening tense muscles, it can also help you get rid of migraines, caused by exposure to radiation.
Speaking of tense muscles, another great way of getting rid of this problem is getting a massage. Combining the knowledge of professional massage training with the customs and practices of Asian heritage, Maria is always happy to offer a unique massage experience.
Available for clients in Clearwater, Palm Harbor, Safety Harbor Florida and Tampa Bay Area, she is always ready to help you get on the path to obtaining a healthier mind and body.
Image credit: ZaydaC
Warming up before and after an exercise, may it be a cardio workout or weight lifting can make a major difference in both physical, and mental preparedness.
According to a trusted, professional and well known personal trainer in New York, Sayco Williams draws a strong focus on making sure his students always give warming up and cooling down their best efforts before working out.
Suffering from a rotator cuff injury in the past himself, Williams makes sure he educates both his students and the public about the important, short-term and even long-term possible damage associated with not doing the necessary pre-workout and post-workout stretching.
Let’s review 3 Scientifically Proven Reasons “Warm Ups” and “Cool Downs” For Workouts Work– read more BELOW!
1. A lot of people might overestimate what’s required in a pre-workout or post-workout stretching routine. But, scientific studies show that only keeping it ‘short and light’ really help the next time you perform your exercise routine – may it be running a marathon or bench-pressing 300lbs. Properly stretching (all) or as many as possible muscles as possible to prepare you both mentally and physically for your workout will help prevent injury – and also increase overall performance.
2. Don’t mistake static for dynamic stretching. Kicking your feet, stretching out your arms, and doing pre-workout and post-workout exercises for your legs, butt, and hips can increase not just overall performance and preparedness, but also your comfort later on.
3. In fact, try avoiding stretches like static hamstring exercises, and never complete a pre or post-workout if your muscles are cold – as this can be counterproductive and even cause pain or injury later on.
4. Target the right muscles and bones – before you workout, carefully consider whether it will be just ‘cardio,’ or also weight-lifting and other strenuous activities so that you can appropriately stretch and prepare both your body and mind. In other words, doing “flutter kicks” before doing back and arm exercises, while indeed is cardio, is likely little to no help in properly stretching the intrinsic muscles and bones connected to your arm-concentrated lifting.
5. Finally, consider the value of psychological preparation, hygiene, and letting your body and mind communicate to the best of your ability before beginning ANY workout. In other words, if your mind is saying: “No,” or telling you that you’re too tired, give yourself a break! Know when enough is enough, listen to your body, and remember there’s a tremendous difference between something like getting past the “Runners Wall” or runners-block, versus attempting to (harmfully) workout your bicep and triceps muscles three days in a row with massive weight – which will likely lead to ‘burn out.’
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