Sports massage therapist Lauren O'Sullivan shares some insights into what 'sports massage' actually is and the fact that it's benefits go far beyond sports people and also how the treatment might be adapted to suit you individually.
The term ‘Sports Massage’ can sometimes be misleading if taken literally. It is of course a very useful, and often necessary, treatment for sports people, but it can also be beneficial for a whole host of different people. People working from home since the start of the pandemic might not have the best ergonomic set-up and as a result are experiencing neck or back pain. Take delivery drivers, who are sat in the same position all day, using the same restrictive movement patterns to drive. Think of the security guard, standing in a stationary position on their feet most of the day. All of these people and more are using their bodies in a way that will build muscle tension, increase areas of restriction within the soft tissues, and cause restrictions in ranges and ease of movement. Sports massage can help them!
Sports massage helps to resolve chronic pain, injuries, muscle aches and restricted range of movement. At some point in our life, we have or will experience one of the issues listed above. What is great about sports massage is that it uses a range of techniques to assess and treat a problem, rather than following a repeated routine of massage strokes. Each treatment is tailored to the individual and your therapist will spend some time talking to you and listening to your story before assessing you physically. I have treated countless individuals and even if the problem seems to be manifesting in the same way, every body is different and responds differently to treatment, so no two treatments are ever exactly the same.
Something that seems to put people off getting a sports massage is the reported pain that comes with it. Whilst some techniques can and will cause some degree of pain, it is never the goal of sports massage to cause pain. Your therapist should maintain good communication with you throughout the treatment in regards to pressure and pain, and make use of your breathing to help with relaxation in those more intense moments. I always give my clients a choice if I think that a certain technique is going to really help them but I know that it will be painful for them. I explain the technique beforehand and constantly check in during the application, giving them the choice to bow out at any point. Any deeper massage strokes are always applied very slowly, giving the tissues time to adapt and let me in without causing damage.
If somebody is new to sports massage or is feeling particularly sensitive, I use lighter techniques to work with more superficial soft tissue. Sometimes, a lighter more relaxing touch is exactly what the client needs and it is important to realise that massage is mostly affecting the neuromuscular system rather than effecting change physically. Stress is a major factor is some muscle tension, particularly if focused around the shoulders. The nervous system responds to stress by increasing muscle contraction in order to protect the body and prepare it for fight or flight. A relaxing and gentle approach can melt away the tension because the nervous system is responding to that touch and sending signals to ease off protective muscle tension.
A sports massage should leave you with a feeling of freedom within your body, feeling lighter and moving with more ease. You shouldn’t feel limited by discomfort in your daily activities. Those little everyday stresses on your body can develop into chronic problems if left to their own devices. Sports massage plays an important part in the recovery process, whether that’s from an intense training regime or from everyday stressors. Regular massage allows the body to function with less restriction and the hands on approach provides an important element of social touch, something that has been lacking since the start of the pandemic. If you haven’t before, give sports massage a go this year and see the difference it could make in your life.
Sports massage therapist Tessa Glover celebrates National Bed Month by sharing her enjoyment at the amount of time in bed lockdown has given and gives suggestions of how to work more safely from your bed and tips for how to look after your body to enable more bed-time!
When I was offered the chance to write a blog about National Bed Month I jumped at it. You mean there's actually a recognised and dedicated month to staying in bed? Ok so I've probably spent way more than a month in my bed during lockdown but now I don't even have to feel guilty about it. Fantastic! But...on further study I find, no, it's not a celebration of staying in bed, it's about the importance of sleep. Yawn... As my colleague Erika is already writing a blog about just that, I thought, hey! You know what? I actually want to celebrate bed and all things beddie. A bed's not just for sleeping, it's for so much more * see footnote.
Work - Since March of last year bed has become one of the favourite places to work.
So as we are spending more and more time in our single, double, King, Queen or super King work spaces, we must ensure to look after our bodies and our environment. If you are determined to work from your bed, although it's not ideal, it's the reality for many people therefore here are some tips to make your desk nest safe and comfortable.
Posture and pillow arrangement - Try to sit in the most upright position possible, with a firm pillow in the small of your back and one or two more for your mid and upper back. You may find a plump pillow under the knees also helpful.
A pillow or tray of some description may assist laptop position (and mouse, phone etc).
Try to make sure your shoulders are relaxed and down while hammering at the keys.
Drinks of any kind should remain on the bedside table in case of spillage over laptop and phone.
Alternative working positions.
1. Sit cross legged on the bed, back straight, computer on pillow on lap.
2. Sit cross legged on floor (with or without pillow), computer on end of bed (only if bed is at a reasonable height for this)
3. Childs pose (see below) on bed with laptop at end of outstretched arms. This position should only be held for short periods of time and definitely not for Zoom meetings.
Wear something loose and comfortable.
Cotton or silk are preferable as man-made fibres may produce sweating and overheating after 15 mins or so of being in the same position. Note: if you start to feel uncomfortable and are sweating profusely this may be due to the heat of your hot water bottle (or hottie bottie as my Mum calls them) so kick it out of the end of the bed before you pass out. NB. In the event of a temperature of over 38 degrees centigrade or above after 10 minutes of removing HWB please seek medical help.
If you have poor circulation and typing makes your fingers cold and numb, try wearing fingerless gloves. If this doesn't work try rubbing your hands together vigorously or warm them in a sink of warm water. If this is happening frequently and you are concerned, check out this NHS page about Reynauld's .
Take regular breaks after 45 mins to get more water, go to the loo and don't forget to...
Stretch - get out of bed (I know. It can be a struggle) to give your neck and shoulders some movement.
Bend head from side to side, flex it forward and extend it back then rotate from left to right (repeat 5 times). Hunch shoulders up to your ears and drop. repeat 3 times.
Get back on the bed... phew...
Hip flexors will get short and tight sitting for extended periods of time especially the Rectus Femoris which is the quadriceps muscle that crosses your hip joint. Lie on your side (having removed aforementioned tray/laptop) bend both knees, then reach behind you and grab the ankle/calf nearest the ceiling and stretch your foot behind you towards your bottom, keeping your hips level. Hold stretch for 15-20 seconds and repeat on other side.
The psoas muscle is also a major hip flexor. For this, lie on your back very close to the edge of your bed, bend the knee furthest away from the edge and rest your foot on the bed, let the other leg nearest the edge,dangle off the side of the bed until you feel a stretch through the front and inside of your hip. Turn yourself around on the bed and repeat for other hip.
Hamstrings - lie on your back, reach for a towel, scarf or resistance band, place it under your foot, and do a straight leg raise (keeping your shoulders relaxed) feel the stretch at the back of your leg and flex your foot towards you). Hold for 15-20 seconds. Repeat for the other leg.
For your back.
Child's pose. Kneel down on the bed, sit your bottom down on the back of your calves and slowly reach your outstretched arms forward and slide them away from you on the bed, trying to keep your bottom on your calves. breathe deeply and relax into the stretch.
Cat and Cow. kneel on the bed, placing knees hip width apart and hands on the bed directly under shoulders, back flat, tilt your head up to look towards the ceiling while dipping arching your back, hold the stretch then lower your head while pushing your back upwards towards the ceiling, hold the stretch. Repeat.
Presentation and Self care -
Painting nails, doing hair and make-up for zoom calls, plucking nasal hair, spraying on a bit of deodorant (if you have had complaints), laying out the day's outfits (change of pyjamas, socks, or if venturing out, other appropriate clothing)
WARNING: you will have to get out of bed again for this.
After all that work and effort, you must be exhausted so relax and try some of the following...
Fact: In 1988 a groundbreaking study found that by switching an uncomfortable old bed to a lovely new one meant an extra 42 minutes of sleep! So if you've still got a job and can afford a new mattress go for it. If you haven't, try giving it a hoover and flipping it over (knees bent, core engaged to protect your back). BINGO! Like new.
I think I need a lie down after all that typing... zzzz
* for censorship and health and safety reasons I am omitting an extremely popular cardio activity often carried out in bed.
If you have any questions about stretches, cramps or any aches and pains, Tessa can be reached via firstname.lastname@example.org or on 07966 473738.
ISRM/BTEC (Level 5) Professional Diploma
Clinical Sport and Remedial Massage Therapy
Blogs from the WNT team. For our blogs from before June 2020 please see individual profile pages - it's a good way to get to know practitioners too.