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By West Norwood Therapies Team, Apr 29 2019 07:29PM

Sports massage therapist Lauren O'Sullivan shares her fabulous experience massaging at the London marathon in aid of the NSPCC this year, we're proud of her efforts and enthusiasm :-)



Last year I volunteered with NSPCC, giving post event massage at the London Marathon 2018. It was such a fulfilling experience that this year I went back for more and I couldn’t wait to put my green t-shirt back on! As you can probably remember, 2018 was the hottest London Marathon ever recorded. Water stations started running out of water and medical teams had their busiest year treating heatstroke. This year already looked to be shaping up for a stark contrast on the weather front. With strong winds and heavy rain dominating the weather forecast, I prepared to massage some soggy windblown runners!


Waking up this morning to calmer winds and a nice fresh feel in the air might have tricked some runners into thinking they were still dreaming! Pretty ideal weather conditions for long distance running. So far so good. I was feeling positive as I walked through Trafalgar Square and looking forward to working with Chris and the team again. After a quick hip loosening demonstration, Chris talked about posture and how to maintain good form. It’s all about keeping that chest forwards and proud!


At around 12:45 we applauded the first runner into our massage area. There was then a slow trickle of runners for about half an hour before the trickle turned to a steady stream and all 20 massage therapists were working flat out to ease the aches and pains. The atmosphere in the room was absolutely buzzing; you could almost feel a physical energy to it. Congratulations and elations never ceased and every time someone came up to me, no matter how exhausted they were, they had a smile on their face and such a sense of pride in what they had just achieved. Not one person was moaning or grumbling about any pain they were in, their achievement seemed to lift them above it.


At events it is likely that you will be massaging through clothes and there are several techniques to achieve great results with this. One of them is simply compressions and you can even try these on yourself (mainly on the legs) after a hard training session, event or performance. Simply use the heel of your hand or make a fist and press down on the muscle using your other hand to create the force, holding the compression for 10 - 20 seconds. Vibrations can also be another useful tool, as well as pin and stretch – compressing a muscle when contracted and then slowly extending the muscle whilst keeping the compression; something I like to use on the hamstrings especially and it can be done passively or actively.

Conversations with the runners sometimes verged on hysteria due to adrenaline and exhaustion! However the main topic of the day was their appreciation for the overwhelming support they received: from the crowd, from the charity, from their friends and family and from us! Times didn't matter. They had just run 26 MILES. I chatted to one runner who was running a marathon for every month of the year...that’s 314 miles this year! What an incredible human feat let alone the amount of money raised for charities. The 500 runners for NSPCC today raised £1.1 million between them. What an amazing event to be part of.
Conversations with the runners sometimes verged on hysteria due to adrenaline and exhaustion! However the main topic of the day was their appreciation for the overwhelming support they received: from the crowd, from the charity, from their friends and family and from us! Times didn't matter. They had just run 26 MILES. I chatted to one runner who was running a marathon for every month of the year...that’s 314 miles this year! What an incredible human feat let alone the amount of money raised for charities. The 500 runners for NSPCC today raised £1.1 million between them. What an amazing event to be part of.

Even though it was a long and tiring day, I went home ecstatic and full of inspiration from everybody I had met, runners and volunteers alike. Just knowing that I had helped some of those amazing people in some way gave me my own sense of pride and achievement.


If you ever get the chance to volunteer with a charity at an event like the London Marathon, DO IT. You’ll find me massaging next at the Windrush Aquathlon on Sunday 30th June at the West Norwood Therapies stall. If you’re racing come and see me for some post event massage! If you’re there supporting, come and say hi to some of the team – we offer a whole range of complimentary therapies and classes.




By West Norwood Therapies Team, Feb 20 2019 10:00AM

Sports massage therapist and budding swim-star Tessa Glover shares the next stage in her journey towards the Windrush Aquathon in June.


Last week I was fortunate enough continue my swimming training for the Windrush Aquathlon at Club La Santa in Lanzarote. Wow, what a place! Of course my (now fellow) Windrushers have been training there for a number of years and know what a wonderful experience it is but I had never been on an activity holiday before let alone to an entire sports complex like this. There were so many sports and classes to choose from and I went with tennis, boxing, golf, squash, TRX, various body workouts and swimming.


As swimming is my main focus, I took a 1-2-1 lesson and participated in the beginners front crawl session. Both were incredibly helpful and covered breathing, kicking, body position, arm position (all in 25 minutes). Phew… but it was made much easier by carrying out the drills in 25 metres instead of the full 50 metres as it wasn’t so daunting. There was also the major plus of being gloriously HEATED in all three Olympic sized pools!


So every day I headed to the pool and carried out the DRILLS that I have been working on.


1. Sink downs to help fully empty the lungs before taking a new breath.


https://www.triathlete.com/2014/12/training/try-it-sink-downs_67701


2. Popeye breathing (with half of the face still in the water, suck in air from the side of the mouth). So that you don’t turn your head and neck too far out of the water.


3. Catch-up arms to help you work on “long and straight” body alignment, from the tip of the outstretched, extended arm down through your shoulder and side all the way to your feet. This drill can also help with breath timing and assisting in learning how to delay starting the pulling until the body is in a good position.


4. Using a float held with both hands, face in the water to concentrate on leg kicks. Relaxed feet with big toes brushing each other, knees soft and working from the glutes to kick. Making sure your feet break the surface of the water and you feel the water on the dorsal and plantar sides of your feet.


5. Arm position. With a pull buoy, concentrating on keeping your arms wide as you take your strokes so that your hands don’t cross in front of your head. Tips of the fingers enter the water first, elbow slightly raised and bent. Imaging you are zipping up the side of your body with your thumb as you return your arm under and out of the water for the next stroke.


6. Body rotation. As you reach for each stroke, rotate the body as if head, neck and back are all on a pole and turn as one. Windrush coach Audrey Livingstone suggests imagining you are rotating in time to a waltz. It really does work!


Asking a friend to film you swimming is so helpful as you can analyse your stroke and then work on the areas you need to improve on. Here’s my latest attempt. I’m aware there’s a lot more to work to do as I’m still finding the breathing difficult and am out of breath after 16 strokes. BUT that’s double what I could do before so I’m staying positive. Any hints and tips are always appreciated.


Watch Tessa's video on her front crawl progress





By West Norwood Therapies Team, Nov 28 2018 02:11PM

Sports massage therapist Lauren O'Sullivan shares some information to help you choose the right massage treatment for yourself. Come along and meet Lauren and some other members of the WNT team on Sunday for our open day with hot mulled apple juice and baked treats - YUMMM!

I am a Sports Massage Therapist. Does that mean that I must restrict myself to this ‘type’ of massage? No. As practitioners we are constantly learning and updating our skills and we may take a workshop or further training in something slightly outside of our normal ‘type’ of massage. Each therapist, no matter what type of massage they deliver, uses a whole range of techniques. Therefore there is often a lot of overlap between the different ‘types’ of massage – differences between massage therapists can be as large as the differences between types of treatment.


If you are curious I would recommend that you try a few different massage treatments with a few different therapists and get a feel for how they differ. A good massage therapist should listen to your needs and preferences before any massage and deliver it tailored to you. However that being said, if you know you want a nice relaxing massage and your reason for going is stress related, an invigorating and most likely painful sports massage is probably not a wise choice. Really ask yourself why you are going for a massage and what you want to get out of it.


Receiving a massage can feel like quite a vulnerable experience; you may be feeling exposed and may not be used to the level of physical contact by a stranger. This is completely normal. Don’t let it stop you from being assertive and confident to ask for what you want. Be clear and direct with your needs and receive the best massage for you.


If you are wondering where to start, here’s a rough guide to what to expect from each type of massage out there (all offered at West Norwood Therapies):


Swedish massage: “the most commonly used form of classical Western massage, generally performed in the direction of the heart, sometimes with active or passive movement of the joints. It is used especially for relaxation, relief of muscular tension, and improvement of circulation and range of motion.”

Deep tissue massage: “Deep tissue massage therapy is similar to Swedish massage, but the deeper pressure is beneficial in releasing chronic muscle tension. The focus is on the deepest layers of muscle tissue, tendons and fascia.”

Aromatherapy massage: “bodily application (as by massage) of fragrant essential oils (as from flowers and fruits) for therapeutic purposes”



Sports massage: “A massage which addresses specific needs of athletes/sports people. It’s techniques include Swedish massage, cross-fibre friction massage, deep-compression massage, trigger-point therapy. Massage can occur pre or post training/events or just as maintenance, to enhance performance or promote healing.”


Indian head massage: “Indian Head massage includes massage of the shoulders, upper arms, neck, scalp, face, ears & rebalancing energy flow, it relieves upper body tension & restores joint mobility; soothes, comforts & gives you a deep sense of peace and calm.


Pregnancy massage: “Benefits include easing aches and muscle soreness, promoting relaxation, releasing endorphines and helping to balance hormones, especially helpful to both mother and baby.”


Tui na massage: “Tui na is a dynamic and flexible form of massage, routinely practised alongside acupuncture. A variety of massage techniques, gentle body manoeuvres and stretches are combined in an individually tailored, wonderfully relaxing or invigorating treatment.”


Piqued your interest? Massage can help with a whole host of things from muscle imbalances and aches to stress –related discomfort. Why not come down to our open clinic day at Feast this Sunday 2nd December and meet some of the therapists. We would love to answer any questions you may have over some hot mulled apple juice and some baked treats!






By West Norwood Therapies Team, Oct 24 2018 08:00AM

Sports massage therapist, Tessa Glover, embraces a new challenge to train for an aquathon run by our good partners over at Windrush Triathlon Club. Read the first in her blog series charting her journey.


Welcome to my very first blog. I am a 53 year old sports massage therapist who hasn’t run more than 2km in the last 6 years and has never learnt the front crawl. However, while massaging at the Windrush Aquathlon in Brockwell Park on 24th June I shook hands with a colleague on both of us entering the 2019 Aquathlon. For those who don’t know, this event consists of a 500m swim (10 lengths of a 50m pool) and a 5km run. Oh dear, what have I done?


READ THE REST OF THE BLOG AT TESSAS BLOG PAGE




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