Health Blogs 

If there is anything specific you would like to find more about, please let us know. 
Please don't forget to ask about any Health Talks we have coming up.

History of Massage

Massage is recorded as one of the earliest forms of physical therapy and was used over 3000 years ago in China, India and Greece. Its popular use in the Western world is largely due to the work of Per Henrik Ling (1776 - 1839), who developed the form of massage now known as Swedish massage. Ling developed his own style of massage and exercise to help fencers and gymnasts, gaining international recognition in the process. Many of his ideas have formed the foundations of modern sports massage. Today, there are many forms of massage available to assist us in maintaining our health and wellbeing. Sports massage has been accepted in America, Canada and Australia for many years now, while in the UK, the practice only became known and more widely used in the 1990s. (Sports Therapy UK 2017)

 

Sports massage is a form of deep tissue massage involving the manipulation of soft tissue. 

Sports Massage benefits everyone. We all have sporting or non sporting stresses, aches and pains that need relieving and ironing out. 

Define Health

What really is Health? Everyone talks about Health and being Healthy but is there a normal Health monitor? 

Collins Dictionary defines Health as - 'A person's health is the condition of their body and the extent to which it is free from illness or is able to resist illness.' and 'Health is a state in which a person is not suffering from any illness and is feeling well.'

What is essential to remember is when it comes to Health there are many factors that play a part, the main factors are nutrition, exercise and fitness. How 'healthy' you are is the answer to the calculation between these factors. There are always underlying factors that must be taken into account when defining your own Health, such as family medical history and previous medical history. However through the powers of nutrition, exercise and fitness any underlying factor can be managed, altered and controlled in order to make you the healthiest way possible. 

Back Pain and Poor Posture

 

If you’re experiencing pain then your body isn’t liking something you’ve been doing. One of the greatest contributors to chronic back pain may be your “poor” posture whilst sitting at work.

It has been found that incorrect posture has many negative effects on the spine and could be the cause of your pain and difficulty in movement or normal exercise.

A study by Kim et al (2015) found that an e...xercise program for posture correction had significant benefits on musculoskeletal pain and that participants experienced lower pain levels after the exercise program particularly in the shoulders, middle & lower back.

Pop in to see one our Therapists for a postural assessment, manual therapy work and advice on exercises to help improve your posture.

Kim, D., Cho, M., Park, Y., & Yang, Y. (2015). Effect of an exercise program for posture correction on musculoskeletal pain. Journal of physical therapy science, 27(6), 1791-1794.

Dry Cupping

(Please note, we do not currently offer this service)

Cupping pulls blood to a region to stimulate healing. It is effective at stretching tight fascia and muscles. Cupping helps the tissue develop new blood flow and stimulates the healing process.

 

Key Benefits include:-

- Increasing circulation which increases oxygenation and nutrient levels within tissue.
- Increases the removal of chemical irritants within the muscle and the removal of stagnant blood.
- Increases mobility at the joint.

 

Cupping draws blood to the external capillaries and as a result minor bruising and circular cup marks may occur. These may last anything from a few hours to 10+ days.

As the stagnation clears clients often start to feel the benefit of treatment more.

Dry Needling Acupuncture 

What is Acupuncture?

Acupuncture is a complimentary treatment derived from ancient Chinese medicine. Fine needles are inserted at certain sites in the body for therapeutic or preventative purposes.

 

How does it work?

There are two viewpoints to how acupuncture works: the Western medicine or Eastern medicine viewpoint. Western Medicine suggests that the needles stimulate sensory nerves under the skin and in the muscles. This results in the body producing pain relieving substances such as pain-relieving endorphin's. Eastern Medicine suggests that an energy, or ‘life force’ known as Qi, flows through the body in channels called meridians. It is believed that when this Qi doesn’t flow freely it can cause illness.

 

Acupuncture can help with: • Headaches or Migraines • Muscle tightness or spasm • Back pain • Specific problems such as: Osteoarthritis, Tennis Elbow or Frozen Shoulder (to name just a few!)

Introduction to Sport/ Exercise Nutrition

 

It’s obvious if you want to get better at running, you’ve got to run more

The same with tennis, you have to put in the hours on court

 

Maybe you just want to improve your numbers in the gym, or at your twice-weekly boot camp.

Whatever the goal, you’re probably looking for other ways to help you get better at what you do, faster

 

This means you might start prioritising stretching, improving fitness and conditioning levels, or getting more sleep to help with recovery

 

All very important factors, but let’s not forget about your diet, and the nutrition aspect of the pie chart

 

To take you to that next level of being faster, stronger, fitter and able to recover more efficiently  

 

A nutrition strategy must be part of your plan.

Here are the 3 most important parts of sport/ exercise nutrition

 

1.Hydration

 

If your body is even 1% dehydrated, this will affect your performance from coordination and focus, to the time it takes you to fatigue

 

The most accurate measure of hydration is your urine colour, so aim to keep it just off clear, as much as possible

 

2.Carbohydrates

 

The KING of sport/ exercise nutrition. Carbohydrates are the preferred fuel source for both the brain and the body

 

Without enough stored carbohydrates, your engine will slow and therefore your performance will follow suit

 

3.Protein

 

The main driver of recovering effectively

 

Exercising/ moving/ playing sports breaks down muscle tissue, which then needs to be repaired to grow back bigger and stronger to deal with the same stimulus better next time

 

Keeping your body in a positive protein balance will enable your body to do the repair and maintenance required to stay efficient and effective between sessions

 

And there we have it, pretty simple things to implement right?

 

… But no sign of supplements or sexy performance enhancing genius hacks?

 

Nope, not here!

 

Focus on getting the basics right, as the basics is where 80-90% of your results will come

 

Hydration, carbs and protein. Your 3-sport/ exercise nutrition masters of the trade

 

Yours In Health,

Steph <3

 

P.s I hope this article has wet your nutrition appetite (pun fully intended)

If you have any questions around the topics discussed above then please don’t hesitate to ask me.

There is no such thing as a silly question!

 

Facebook + Instagram: @foodislife.nutrition

foodislifeuk@gmail.com

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Telephone: 0118 951 0637