Rebecca Wasey Sport and Remedial Massage

27/01/2023

Whether you're a runner wanting to get quicker, or wanting to improve your fitness level generally or just want to lose some weight, plyometrics is worth a look.
You've probably heard the term but might not be entirely clear what it is. Plyometrics is a form of exercise using short, repetitive explosive movements to improve strength, power and fitness.
How does it work? Take a typical plyomteric exercise, the squat-jump. As you lower to the ground in a squat, the glutes, quadriceps and calf muscles stretch under the weight of your body (known as an eccentric contraction). This eccentric contraction is followed by a short and intense concentric contraction as the same muscles explosively contract, pushing you up into a jump. This quick change from eccentric to concentric is what builds muscle power, strength, balance and agility, as well as reducing your risk of injury in sport and it's also an excellent calorie burner.
Here's a great article in Runner World about Plyomterics that includes a good starter routine that you can do at home - no equipment needed...

Everything you need to know about why you should incorporate plyometric training into your weekly schedule

19/01/2023

Is there a cure for lower back pain? 'fraid not, but here's a thoughtful and heartfelt monologue from Mike James, the Endurance Physio, on the myths and misconceptions of treating lower back pain. It's quite a long post but definitely worth a listen...
https://fb.watch/h_SX9FAMa1/

12/01/2023

Watch an amateur running event and it's plain to see that we all run differently. Of course we do! Isn't it just about how we're built? In the last few years I've had consecutive injuries caused by running...or were they? Looking a bit deeper it seems more likely that my injuries (plantar fasciitis, Achilles tendinitis and hamstring tendinopathy) were actually caused by poor running form due to muscle imbalances that have built up over an adult lifetime of too much sitting at a desk / in a car over the years. OK, nowadays I do less of that - but the effects of 8-10 hours a day of sitting can't be reversed by going for a run / to the gym / cycling 3 or 4 times a week. So, I've had to start looking at where the problem stems from. I think we all accept that to be a good swimmer you need good technique, and to cycle longer distances you have to understand the basics about position on the bike, cadence etc, so why do we assume that we don't need advice on how to run? In the past year I've been specifically working on stretching my hip flexors, strengthening my glutes, shortening my stride length by increasing the cadence, and I've honestly felt the difference. Here's an excellent article from Kinetic Revolution which talks about some basic ways to counter the effects of sitting and improve your running technique. There are some great tips, so have a read!
https://www.kinetic-revolution.com/running-technique.../...

Whether you're training for a 5k race, preparing to run a marathon, or simply looking to make running easier on your body, running form cannot be overlooked. Keeping the following tips in mind will help you to maintain proper running technique while you're getting those training miles in the bank!

25/11/2022

DOMS - delayed onset muscle soreness - is familiar to any of us who've either done a particular exercise for the first time, or increased the intensity of a regular exercise. Usually that feeling of stiffness and discomfort doesn't begin immediately, but is delayed by 24 hours and can last aslong as 72 hours - hence the term DOMS. But, what causes DOMS? One common misconception is that lactate, sometimes (incorrectly) referred to as lactic acid, is responsible - I can confirm that it's not. In fact, the most likely cause of DOMS is microtears in the muscles due to the increase in intensity of muscle use. For a more in depth explanation of DOMS, what it is, how to prevent it and how to treat it, read this interesting article from Runners' World.

Here's what causes delayed onset muscle soreness, what to do once it kicks in and how to reduce your risk of getting it in the first place

21/11/2022

I'm often asked about whether you should stretch before going for a run and the answer is "No" - at least you shouldn't do static stretches. A far better way to get the most from your run and minimise risk of muscle strains from setting off quickly on cold, stiff legs, is to do a short, dynamic warm-up. Here's a great example of the sort of exercises to include and it'll only take 5 minutes!

How to warm up before running. This 5 minute dynamic warm up for runners will help to prevent running injuries and prepare your body to run. You can perform ...

19/11/2022

Stuck for Christmas gift ideas?
A voucher for a Sport and Remedial Massage might be just the ticket and here are 5 reasons why: -

1. Sports Massage enhances sporting performance by decreasing recovery times and reducing the chances of injury
2. Massage helps combat the negative effects of working at a desk by relieving tight and aching muscles in the neck, back and shoulders
3. Massage stimulates the release of the hormone Serotonin which induces feelings of well-being and happiness, reduces anxiety and helps us sleep better.
4. Massage gives the recipient an hour of "Me-time", increasingly rare in our hectic lives.
5. Everyone (almost!) loves a massage but not many of us treat ourselves to one - make someone happy this Christmas.

£52 for an hour's appointment in clinic in Chilton or Thame or starting from £60 for a home visit (depending on location).
PM me now for more information

18/11/2022

Here's a relaxing technique to end your day that will open up your shoulders, stretch out your pecs and discourage rounded shoulders. Just roll up a towel and lie on the floor with the rolled towel lengthways down your spine, from the base of your neck to the mid spine. Rest your head on the ground and take both arms out to the sides with elbows bent and the back of the hands lying on the floor. Then make "snow angels", trying to maintain contact between the back of your hands and the floor - you'll feel a fantastic stretch across the chest. It only takes a few minutes and is a really positive but relaxing way to end the day before climbing into bed. Check out the video here: -

http://fluidsurfer.com/The purpose of this technique is to open up the shoulders and restore some length to a rounded up, upper spine. This will help give yo...

11/11/2022

Trigger Points – A possible cause of headaches
After a hard day at work, do you ever blame your throbbing headache on the sheer effort of intense concentration? You’ve literally given yourself a “brain ache”! Whilst I’ve no doubt that you’ve been concentrating hard and haven’t once been distracted by social media, a more likely reason for that headache is the presence of trigger points in your neck and shoulders. These unpleasant little knots of tension can be the cause of many an unexplained ache or pain anywhere in the body.
A trigger point is a small area of muscle where the muscle fibres have stuck together beccause of repeated mechanical stress, emotional stress, poor posture, or trauma (like a fall or collision) amongst other things. The resulting contraction or ‘knot’ inhibits the supply of blood and oxygen to that area, impeding the ability of the muscle to eliminate metabolic waste, which builds up and stimulates nearby nerve endings leading to trigger point pain.
Let’s start with your headache; trigger points in the upper trapezius and other muscles of the neck, can be the cause of pain in the front, sides and top of the head and even in the jaw.
Trigger points in the glutes can refer pain down the leg or into the lower back. Trigger points in the pec minor can refer pain down the arm. And so it goes on... For more information on trigger points and ways to treat them yourself, click onto my website for the full article.
https://rebeccawasey.com/advice-trigger-points-referred-pain/
If pain persists, give me a call.

Trigger Points – The Possible Source of Pain After a hard day at work, do you ever blame your throbbing headache on the sheer effort of intense concentration? You’ve literally given yourself a “brain ache”! Whilst I’ve no doubt that you’ve been concentrating hard and haven’t once been ...

09/11/2022

As I've said before, pain in the neck, shoulder and upper back is probably the complaint I see more than any other and it's generally linked to long hours at a desk with insuffient movement. Here's a super simple stretch that you can do anywhere and that will stretch out your pecs whilst also engaging the muscles between the shoulder blades. Just repeat a few times in time with your breathing and then carry on with your day.

23/10/2022

Text neck - It's a hazard of life in the 21st century with so many of us spending long periods of time gazing down at our smartphone. I see lots of people with chronic neck and shoulder pain and without exception all exhibit forward head posture. The head is heavy - approximately 5kg - and the numerous muscles of the neck and shoulders that support it work hard all day, not only turning, tilting and flexing but making continual minor adjustments to keep it upright. If the head is held further forward than its neutral posture , imagine the extra weight the muscles at the back of the neck have to support - and if this position is held for extended periods of time, fatigue will inevitably set in. Forward head posture disrupts the delicate muscular balance of the head, neck and shoulders, causing some muscles to over work and others to become weak, leading to pain and discomfort in the neck and shoulders. Understanding how a neutral posture should feel is the first step to resolving the problem. This clip talks about the neutral position our head should take and how to encourage ourselves to improve our posture. Be aware of looking down for long periods - ensure your workstation is set up correctly and try holding your smart phone at eye level. But whilst a better, more neutral posture helps, movement is key. Set an alarm to go off every 20-30 minutes to remind you to get up and move around.
For immediate pain relief, massage will help those tight muscles relax, but only changing bad daily habits can prevent the problem from recurring.

Dr. Brendon Bradley shows how to identify and correct forward head posture and upper crossed syndrome. Visit Dr. Bradley's website here: http://bradleychirop...

13/10/2022

The benefits of Pilates are numerous - I know because since starting classes with Emma Keys around three years ago I'm stronger and less prone to running injuries (look, it's not completely foolproof - I still get niggles from running but they're fewer and less impactful..) - plus it's great to see Emma and my fellow Pilates classmates on a weekly basis - no excuses!
So what's Pilates for and how does it benefit us? In a nutshell, Pilates is a method of whole body exercise that aims to optimise strength for daily activities.
Whilst Pilates is renowned for improving core strength, this isn't the end goal; rather it uses core strength to develop functional movement patterns that will improve posture, strength and mobility.
I'd recommend Pilates to everyone, whether you're a seasoned exerciser looking for something to complement your cardio-vascular activities or someone who hasn't exercised for a while and are in the process of restarting. If you're new to Pilates, it's essential to find a good teacher who'll ensure your first efforts are done correctly to minimise the chance of back strains and to ensure you're maximising the gains.
What looks deceptively easy can be challenging and incredibly effective when done with good form. The plank is as good a starting point as any. Read this article which talks about the benefits of planking and gives a step by step guide to the perfect plank.

Find out the difference between the hover and the plank, which exercise provides superior core activation, common mistakes & how to maximize core training.