Bondi Sports Massage

06/03/2024

‼️SARCOPENIA📛 [Muscle loss with aging]🚷

From the time you are born to around the time you turn 30, your muscles grow larger and stronger. But at some point in your 30s, you start to lose muscle mass and function. The cause is age-related sarcopenia or sarcopenia with aging.

Physically inactive people can lose as much as 3% to 5% of their muscle mass each decade after age 30. Even if you are active, you’ll still have some muscle loss.

There’s no test or specific level of muscle mass that will diagnose sarcopenia. Any loss of muscle matters because it lessens strength and mobility.

Sarcopenia typically happens faster around age 75. But it may also speed up as early as 65 or as late as 80. It’s a factor in frailty and the likelihood of falls and fractures in older adults. Which increases the cause of mortality very rapidly!!

26/02/2024

Would you like to learn more about Dry needling?

Hello there, I would like to have a look at a topic that may seem frightening at first, but believe me, it is a game changer. Now, I know...

26/02/2024

Would you like to know more about Dry Needling?

Introduction: Hello there, fellow workout buffs and weekend warriors! Today, we will look at a topic that may seem frightening at first, but believe me, it is a game changer. Now, I know what you are thinking: Needles? NO WAY!!! But hear me out. Dry needling is not your usual doctor's visit. It is a...

21/02/2024

🏃‍♂️👟 Know when to replace your running shoes! 👟🏃‍♀️

Hey, runners! 🌟 Are you wondering when it is time to retire your beloved running shoes?

Here are some important signs to look out for:

1️⃣Keep track of your mileage! Running shoes should be replaced every 300-500 miles (480-800 kilometres) to guarantee proper cushioning and support.

2️⃣Examine Wear Patterns: Examine your shoes’ outsole and midsole for wear patterns. Uneven wear or worn-down tread may indicate that it is time for a new pair.

3️⃣Listen to Your Body: If you experience discomfort, soreness, or diminished performance during your runs, it could be a sign that your shoes are nearing the end of their lifespan.

4️⃣Inspect for visible signs. Frayed laces, worn-out outsoles, or obvious creasing in the midsole indicate that it is time to say goodbye to your current pair.

Proper running shoes are essential for a comfortable and injury-free run. 🌟. Be proactive and give your feet the support they need.

When is the last time you replaced your running shoes? Please share your shoe advice in the comments section below! 👇 💪🏃‍♂️💨

19/02/2024

Tackle Shoulder Pain: The Ultimate Guide for Shoulder Injury

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Tackle Shoulder Pain: The Ultimate Guide for Shoulder Injury

12/12/2023

🚨 Embracing Pain: 🚨 A Wise and Motivational Guide to Healing 🌟

As a sports massage therapist and an athlete for 18 years, I’ve learned the invaluable lessons that pain can teach us. Instead of treating pain as an adversary, seeing it as a messenger, a signal from our bodies that demands attention and care is wiser. 🚨 Ignoring pain is like ignoring a warning sign, risking further damage rather than addressing the root cause.

In the world of sports, injuries are inevitable, but each setback is an opportunity for growth. My personal journey taught me that resilience is born in the face of adversity. Working with clients, I’ve seen that acknowledging and addressing pain leads to transformative healing. 💪

Ignoring pain denies us the chance to evolve, to redefine our limits, and emerge stronger. Embrace pain as a mentor on your journey, and you’ll discover a path to a more resilient, empowered, and wiser version of yourself. 🌈

05/12/2023

🏈🏈 This past Sunday marked the end of this year incredible journey as I completed my 1️⃣ 8️⃣ th 🏈 🏈 season on the football field🎉

This was the first time I am not attending PLAYOFF race. After being last year runner up and finishing 2nd. This is a big learning curve.

From the early days of strapping on my helmet to the recent moments of intense competition, each season has been a chapter in my book of dedication to American football.

The journey has not only honed my skills as a player but also allowed me to dive deep into the world of sports therapy.

As a sports therapist, I’ve had the privilege of understanding athletes on a profound level. Beyond the touchdowns and tackles, my expertise lies in deciphering the language of the body, delving into the intricate world of physiology, and comprehending the terminology of injuries. This dual role as an athlete and therapist has given me a unique perspective, allowing me to empathise with the physical and mental challenges that athletes face.

Through the highs and lows of each season, I’ve witnessed firsthand the toll that intense training and competition can take on the body. It’s this understanding that fuels my passion for sports massage therapy. I am not just a therapist who studied the science; I am an athlete who has lived it.

The camaraderie, adrenaline, victories, and defeats — every experience on the field has contributed to my growth as a player and a therapist. The insights gained from my journey have enhanced my ability to provide effective treatments and deepened my connection with fellow athletes.
There is still couple more to go in me!!! And as a vine older i get better….cheerrs #2023

10/10/2023

❄️The CHILLING power of Ice Baths ❄️

As we venture into the depths of ice baths, it's imperative to align our practices with specific goals, whether it's recovery during intense training periods or promoting muscle growth.

🧠 Neuroscience Meets Thermogenesis:
Dr. Andrew Huberman's research reveals that cold exposure significantly influences our autonomic nervous system. This short-term, beneficial stress, known as acute hormetic stress, amplifies neuroplasticity, leading to enhanced cognitive function, mood stabilization, and resilience.

🩺 Physiological Impacts & Athletic Recovery:
Cold immersion promotes vasoconstriction followed by vasodilation. This process optimizes nutrient delivery and waste expulsion, leading to quicker muscle recovery and reduced inflammation. For those navigating a busy training period and seeking rapid recovery, ice baths can be a game-changer.

💪 Muscle Growth & Timing:
Here's where it gets intriguing. If hypertrophy and muscle growth are your targets, the timing of your ice baths is pivotal. Consider an ice bath before training to potentially stimulate testosterone production. If post-training, wait 4-6 hours. This delay ensures you don't attenuate the beneficial post-workout inflammation integral for muscle growth.

🌡️ Balancing Cold with Heat:
Hannah Sörberg emphasizes the complementary nature of cold and heat therapies. Following an ice bath with a sauna session can enhance lymphatic drainage, amplifying detoxification and supporting healing.

📊 Recommended Regimen:
* Duration: 1-2 minutes initially, building tolerance over time.
* Frequency: 2-3 times weekly.
* Complementary Practices: Post-exercise for recovery, ideally followed by sauna exposure.
* Goal: 11min/wk

Dive into the nuanced world of temperature-regulated wellness. Remember, it's not just enduring the cold; it's a meticulous strategy to harmonise mind and body.
Share your queries or insights—let's cultivate an informed, health-conscious community together.

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