Zara Williams Sports Massage

25/08/2022

New treatment room in Ifield now up and running. Send me a message to book an appointment at either my East Grinstead clinic or new Ifield clinic.

08/09/2021

Massage therapy is not just great for the body, but the mind too… 💆‍♀️

A MASSAGE is a luxurious and rare treat for most of us, but apparently, a monthly massage can help to get your anxiety under control.

12/05/2021

5 signs you need a rest day!

It can be tempting to train every day of the week, but it's worth learning to recognise when your body needs time to rest and recover.
Now, it's worth noting that some people don't need to take rest days every single week, some people can go 2 weeks before a rest day, whilst others need to rest every other day to avoid over training. Both are fine!
1. You're sleeping well, but still tired OR you're suddenly not sleeping well. There have been studies showing athletes actually sleep better before a rest day (Sargent et al. 2014) so.. book one in!

2. You're still sore after 3 days. A bit of muscle soreness is to be expected, but if it's not shifting and you're still working out? Take a rest day.

3. Your last couple of workouts have felt slow or weak. Again, we all have off days. But consecutive off days are a sign that recovery is needed. Rest up to perform better!

4. You're cranky. Little things irritating you? A quicker temper can also be a sign that you're in need of a rest. Before you take it out on other people, chill for a day.

5. And this is the BIG one. You don't WANT to workout. If you are dragging yourself to every workout rather than looking forward to getting moving and not enjoying it while you're there? Rest, rest, rest. Exercise is supposed to be fun, remember? Have a few days off and you'll be excited to get back to it.
I'd always recommend an active rest day, do some yoga or a long walk (especially as the weather gets better!). How about making rest days a treat and booking in for a sports massage while you're at it?

11/05/2021

Lockdown has demonstrated that being stuck indoors, less active, and less motivated to exercise has a real impact upon not only our physical but mental well-being
Research shows that completing exercise, even in short bursts, influences the release and uptake of endorphins (feel-good hormones). They can help improve your mental alertness, energy, and overall mood 😁
If you need any help keeping on top of your physical health, maybe an assessment of an injury, or a review of that ni**le that stops you pushing that bit harder to be active, or a maintenance sports massage, then I am happy to help 👍🏻
Book in 📝 and keep on top of your health!
 

07/05/2021

A question I get asked often is, what causes muscle tension? Basically anything that puts stress on the body. Bad posture, mental stress, carrying heavy shopping bags, long driving, gardening, sports... All of these things can cause a number of problems such as neck / back pain, headaches, restricted movement, lack of flexibility. And all of these things can be treated effectively with our massage and other therapy services.
 

06/05/2021

What happens to muscles when we exercise?
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When we exercise our muscles generate lactic acid, as this builds up the PH of our blood around the muscles drop. The drop in PH is what eventually prevents the muscles to contract further. This is when you need to rest to allow the lactic acid to be metabolised.
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Lactic acid is usually flushed from the body within 30-60 mins after finishing your workout! Tiny tears can form in the muscle and helps them to grow bigger and stronger as they heal
•
There are some benefits of receiving a sports massage after exercise,
- prevents onset muscle soreness ✅
- improves recovery ✅
- decreases pain ✅

Delayed onset muscle soreness usually occurs a day or two after exercise, this can be painful and includes stiffness in the muscles. The pain that is felt during or straight after a workout is called acute muscle soreness🦵🏼
•
Make sure you are;
1.)warming up and activating the appropriate muscle group before your workout
2.) start off light and don’t rush into the heavier weights straight away, your body needs time to adapt
3.) make sure you are stretching post workout and it’s so important not to rush this step!
4.) listen to your body!

29/04/2021

Please give at least 24hours notice for a cancellation. A no call no show appointment means I am sitting waiting for you to arrive having prepared the room and myself to treat you. Small businesses have been struggling enough this last year and it's a fact that no shows destroy small businesses. I appreciate your understanding.

28/04/2021

Your mental health is so important, now more than ever 🧠

We all know exercise releases endorphins proven to help your mental health but did you know massage therapy can release the same ones? Improving sleep, reducing stress and anxiety, there’s so many factors that can improve your day to day life.

Take care of yourselves 🤍

26/04/2021

MASSAGE THERAPY FOR MULTIPLE SCLEROSIS (MS)

Benefits - Pain, Stress Reduction

Multiple sclerosis (MS) is a condition that affects the brain and spinal cord. In MS, the coating that protects the nerves (myelin) is damaged. This causes a range of symptoms like blurred vision and problems with how you move, think and feel.

Massage therapy is very beneficial in patients suffering from multiple sclerosis. Massage therapy helps in reducing stress and alleviates the symptoms of MS such as pain and loss of function.

The massage therapy done in MS patients depends upon the intensity of the disease and its stage. Massage therapy should be avoided in the acute stage where there is exacerbation of the MS, as it aggravates the pain and discomfort.

Deep tissue massage does wonders in relaxing the tense and knotted muscles and helps in decreasing the pain.

The biggest problem which the patients suffering from MS face is muscle and joint stiffness. This greatly restricts their functionality and mobility. Massage therapy helps by stimulating the blood flow to these body parts which in turn speeds up the healing process and increases flexibility. Massage therapy also helps in arresting the onslaught of the disease and improves the prognosis. In serious cases, weakness of the muscles can also cause atrophy which further leads to deterioration in the patient’s condition. In such a case, massage therapy helps in increasing the blood flow and oxygenation to affected muscles and also helps in regaining health and mobility.
 

23/04/2021

Injury info Friday!

‘Carpal Tunnel syndrome’
..What is it?...
Carpal tunnel syndrome also known as median nerve compression is the compression of the median nerve as it passes into the hand. The median nerve is located on the palm side of your hand (also called the carpal tunnel) The median nerve provides sensation to your thumb, index finger, middle finger and part of the ring finger.

—————

…Causes…
Repeated motion of your wrist contributes to swelling and compression of the median nerve. This maybe the result of:
➡️ positioning of your wrists while using your keyboard or mouse
➡️ prolonged exposure to vibrations from using hand tools or power tools
➡️any repeated movement that overextends your wrist, such as playing the piano or typing.
 
—————
..Symptoms...

The symptoms are usually found along the nerve path because of compression of the median nerve.

Common symptoms include:

➡️ numbness, tingling and pain in your thumb and first three fingers of your hand
➡️ pain and burning that travels up your arm
➡️ wrist pain at night that interferes with sleep
➡️Weakness in the muscles of the hand
—————
..Treatment...

➡️ rest the arm from activities that cause pain
➡️ wear a wrist splint
➡️ anti-inflammatories
➡️ Sports massage
 

22/04/2021

SCAR TISSUE!

The breakdown of scar tissue is a common benefit gained through massage. Scar tissue is made up of collagen fibres. Collagen fibres are fibrous connective tissues that have many functions within the body. The main function of collagen fibres within scar tissue is for the repair of damaged fibres within the body. Scar tissue can become very restrictive as the elasticity of the tissues is smaller than the body's natural muscular tissues. Massage therapists can break down scar tissue through massage to help decrease pain, increase range of movement and relieve restriction.

Scar tissue is broken down within a deep tissue massage. A deep, firm pressure is used aiming to get deeper within muscle fibres and tissues. It breaks down adhesions and collagen fibres that can be caused as a result of scar tissue. Adhesions restrict movement and increase pain resulting in an increase in stress. Breaking down scar tissue through deep tissue massage relieves restriction to decrease pain and reduce stress.

19/04/2021

‘What should I do after a sports massage?’ 🤔

This is a question I frequently get asked by clients after a treatment so here are some post massage tips to ensure you get the full benefit from your treatment...

1️⃣ HYDRATE 💦
One of the effects of massage is an increase in the circulation of the lymphatic system and muscle blood flow, which catalyses the release of built up toxins. Ensuring that you are well hydrated prior to and after a massage will help to flush out the circulating toxins and waste products. Make sure you swap caffeine for water!

2️⃣AVOID ACTIVITY/EXERCISE ❌
A sports massage is a workout in itself as your muscles have been worked and manipulated; your body therefore, needs time to recover. It’s therefore, recommended that you should avoid physical activity after a massage.

3️⃣ REFUEL 🥦🍅🍌🥕
Massage enhances numerous body functions, including the digestive system. It’s important to therefore, refuel post treatment.

4️⃣HAVE A BATH 🛁
To further enhance the effects of the massage and allow your body to relax fully, a warm bath is recommended... add some Epsom salts to further ease any aches and pain.

5️⃣RELAX 😴
Lastly, ensure that you relax. Massage results in the release of serotonin as well as a reduction in tension and stress so embrace the zen, put your feet up and listen to your body 💆🏻‍♀️