What Massage Does - Improves Your Running Performance

This Sunday is the ever-popular Vancouver Sun Run. Apparently there's a few things one must do to consider themselves a true Vancouverite, and participating in this event is one of such cornerstones that define one's right to call oneself a real, true local. I was born in BC, I've been a coastal resident for the past twelve years, and a Vancouver resident for the past four and I'm still far from being considered a Vancouverite as per the definition. I've only hiked the Grouse Grind once, don't own a single Lulu Lemon product, and have never even considered participating in the Sun Run. I do, however, know a thing or two about the applied anatomy of running injuries for those of you running your way to true Vancouverite status this weekend.

Talk to your RMT about supporting your training regime. Within a visit or two massage therapy can:

• Improve your breathing function by promoting muscle balance among your primary and secondary muscles of respiration.
• Alleviate low back pain caused by tight gluteal, hip flexor or quad muscles. Massage can help by releasing the problem muscles and by decompressing the spine.
• Speed the recovery of sore muscles by helping to rid lactic acid from tissues, promoting parasympathetic response, and the stimulating immune response.
• Prevent and treat muscle spasms through clearing metabolites from the tissues by increasing circulation.
• Decrease pain perception by stimulating the release of endorphins which also helps speed recovery from injury.
• Reduce inflammation and increases cellular function (Read this study about some poor athletes who were exercised to the point of exhaustion and then subjected to muscle biopsies of their thigh muscles with big syringes. The scientists discovered that massage does indeed speed recovery from exercise.) The CBC looked at how massage aids muscle healing in this article published last year. They found that massage helps relieve pain in damaged muscles by sending anti-inflammation messages to muscle cells.
• Treat orthopedic conditions including shin splints (unmistakable burning shin pain), iliotibial band syndrome (which can often be experienced as hip or knee pain), plantar fasciitis (severe stabbing pain felt on the sole of the foot, a type of tendonitis), achilles tendonitis (pain at the back of the ankle), piriformis syndrome (literally, a pain in the butt).

You can almost see the clinic from this view in Stanley Park.

Don't overlook the importance of adequate warm-up, cool-down, and stretching; all have equal importance in thorough training. Learn a simple warm-up stretch with one of the StayFitAnywhere trainers here.

Oceanside Wellness Centre is conveniently located near the edge of Stanley Park's beautiful running trails - at the intersection of Alberni & Denman streets. Stop in to book an appointment next time you run by.

Resident of Vancouver if not yet a Vancouverite,
Dana 



Image Sources
- http://www.2tomscanada.com/2012/08/14/what-to-do-when-you-think-you-might-have-a-running-injury/
- http://runners-h1gh.tumblr.com/

Hydro for Headaches

For an added boost add 1 cup of Epsom 
salts to your foot bath and read this.

Try this simple hydrotherapy technique at the onset of a headache or migraine.

1. Pour a hot foot bath (as hot as you can take it) in a container that accommodates enough water to submerge your feet as deep as possible, ideally half way up your calves. 
2. Prepare an ice pack. Wrap it in a dry towel if it has no insulation between your skin and the ice.
3. Seat yourself in a comfy chair and submerge your feet in the hot bath and place the ice pack on the portion of your head that is painful.
4. Relax, and take deep breaths. Remain here until the foot bath has cooled, approximately 15-20 minutes.
   

If you have sensory impairment, please use extreme caution when applying hydrotherapy treatments. Consult your doctor if you are uncertain about the appropriateness of hydrotherapy.

How does it work?

Although there are many causes of headaches, most have to do with the congestion of blood in the cranium. The hydrotherapy technique described above directly affects the body's circulation with the cold application constricting the blood vessels in the chilled area, flushing the circulation and heat drawing blood to the warmed area, causing a dilation of blood vessels in the the body's attempt to cool this part of the body. When these two applications are used simultaneously the congested blood is drawn from the head and redistributed to the rest of the body. Ice also has an analgesic effect when left in place for longer applications (10+ minutes), further reducing the headache pain.

Is it effective?

I used this hydrotherapy approach successfully one morning when I woke with a thumping headache. It was inspiring to actually feel the contrast temperatures draining my swollen head, pulling the excess blood toward my asymptomatic feet. I paired this approach with the topical application of a pepperminty aromatherapy remedy to my temples and hair line. Within 25 minutes I was able to function nearly pain free and I hadn't touched the bottle of ibuprofen that was calling to me from the bathroom cabinet. Even if it is necessary to use some form of pain killer, this hydro treatment can aid your recovery, speeding your return to work and play.

Please share your experiences with using this technique the next time you are unfortunate enough to experience a headache.

Oceanside Wellness Centre is currently looking at bringing in a line of custom blended aromatherapy products - including a headache remedy - for sale in the clinic. I'll keep you posted!

See you in the clinic,
Dana




Sources:

• http://www.dailymail.co.uk/health/article-505438/Munch-banana-lie-right--surprise-ways-beat-hangover.html
• http://commons.wikimedia.org/wiki/File:Brooklyn_Museum_-_Foot_Bath_-_John_R._Frazier_-_overall.jpg